7-Day Gut Healing Meal Plan: Anti-Inflammatory Recipes for Food Sensitivity

Ingredients

• Cold water
• Kale leaves
• Avocado (peeled, pit removed)
• Banana (frozen)
• Chia seeds
• Ground flax seed
• Hemp seeds
• Raw honey

Instructions

Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy.

Tips: Use spinach instead of kale. Use almond milk for extra creaminess. Store in a sealed mason jar for a day or two.

Ingredients

• Sweet potato
• Canned coconut milk
• Water
• Raspberries
• Coconut oil
• Cinnamon
• Unsweetened coconut flakes

Instructions

1. Peel and shred sweet potato using a hand grater.
2. Place in a saucepan with coconut milk and water.
3. Cover and cook over medium-high heat for 15 minutes, stirring every couple minutes to prevent burning.
4. Top with berries, coconut oil, cinnamon, and coconut flakes.

Stores 3 to 4 days in the fridge. This is also great with nut butter, chia seeds, or dried fruit.

Ingredients

• Avocado
• Tuna (drained and flaked)
• Celery (finely diced)
• Baby spinach (finely chopped)
• Garlic clove (minced)
• Dijon mustard
• Extra virgin olive oil
• Lemon juice
• Sea salt & black pepper
• Tabasco sauce

Instructions

1. Halve avocados, discard pits. Scoop out ~3/4 of the flesh into a mixing bowl and mash with a fork.
2. Add tuna, celery, spinach, garlic, mustard, olive oil, and lemon juice. Season and mix well.
3. Pack tuna salad back into avocado halves. Drizzle with Tabasco.

Best enjoyed immediately. You can make the salad ahead of time and slice the avocado right before you eat.

Ingredients

• Whole chicken carcass (~2 lbs bones)
• Carrot (peeled, chopped)
• Yellow onion (diced)
• Celery (chopped)
• Garlic cloves (halved)
• Apple cider vinegar
• Sea salt
• Parsley (chopped)
• Water

Instructions

1. Place bones in slow cooker. Add all remaining ingredients.
2. Cook on low for at least 12 hours.
3. Strain through a mesh sieve. Discard solids.
4. Cool, then skim the fat layer from the top.
5. Refrigerate up to 4 days or freeze up to 3 months.

One serving is about a cup. The apple cider vinegar helps extract the minerals from the bones.

Ingredients

• Ginger (grated)
• Canned coconut milk
• Water
• Turmeric powder
• Raw honey
• Cinnamon
• Coconut oil

Instructions

1. Grate ginger and squeeze juice into a saucepan. Discard pulp.
2. Add remaining ingredients. Heat over medium for 3-5 min, whisking continuously. Don’t boil.
3. Transfer to a mason jar, seal, and shake vigorously for 30 seconds until foamy.
4. Pour through a sieve into a mug.

This is an anti-inflammatory powerhouse. Prep your dry ingredients in a jar ahead of time and just add hot water when you are ready.

Ingredients

• Whole roasting chicken
• Sea salt, paprika, onion powder, dried thyme, Italian seasoning, cayenne, black pepper
• Sweet potato (1″ cubes)
• Brussels sprouts (halved)
• Extra virgin olive oil

Instructions

1. Create 6-8 foil balls and place in slow cooker bottom (prevents sticking).
2. Combine all spices. Rub over entire chicken, inside and out.
3. Cook 4-5 hours on high (or 8-9 on low). ~1.5 hours per pound.
4. 1 hour before serving: roast sweet potato and Brussels sprouts at 415°F for 30 min.
5. Crisp the chicken at 450°F for 10 min. Carve and serve with vegetables.

Save the carcass to make bone broth!

Ingredients

• Raw honey
• Tamari
• Garlic (minced)
• Chili powder
• Salmon fillet
• Sea salt & black pepper
• Bok choy (halved)
• Sesame oil
• Red pepper flakes
• Sesame seeds

Instructions

1. Preheat oven to 510°F.
2. Whisk honey, half the tamari, garlic, and chili powder.
3. Lay salmon on baking sheet. Brush with honey garlic mix.
4. Toss bok choy with remaining tamari and sesame oil. Arrange around salmon.
5. Bake 7-10 min until salmon flakes. Top bok choy with red pepper flakes and sesame seeds.

Stores 2 to 3 days. It is great cold or reheated. This meal is rich in Omega-3s, which is excellent for reducing inflammation.

Ingredients

• Cauliflower (riced in food processor)
• Coconut oil
• Kimchi (drained)
• Tamari
• Apple cider vinegar
• Black pepper
• Sesame seeds & oil
• Green onion
• Frozen peas (thawed)
• Egg

Instructions

1. Rice cauliflower in food processor.
2. Sauté kimchi and cauliflower rice in coconut oil for 5 min.
3. Add tamari, ACV, pepper, sesame seeds, oil, green onion, and peas. Sauté 2-4 min more.
4. Fry an egg in a separate pan. Top each bowl with a fried egg.

Fermented kimchi supports microbiome diversity. This is grain-free and packed with probiotics.

Ingredients

• Extra lean ground chicken (cooked)
• Brussels sprouts (halved)
• Radishes (sliced)
• Pumpkin seeds
• Extra virgin olive oil
• Whole head of garlic
• Lemon juice
• Dijon mustard
• Sea salt & black pepper

Instructions

1. Roast Brussels sprouts at 400°F with olive oil and salt for 30 min.
2. Roast whole garlic head (top sliced, drizzled with oil, wrapped in foil) for 45 min total.
3. Squeeze roasted garlic into food processor with olive oil, lemon, mustard, salt & pepper. Blend until creamy.
4. Toss Brussels sprouts, radishes, and chicken with dressing. Top with pumpkin seeds.

The roasted garlic dressing is dairy-free, preservative-free, and tastes incredible. Stores for 3 days.

Ingredients

• Chicken sausage
• Coconut oil
• Yellow onion (diced)
• Apple (peeled, cored, diced)
• Garlic (minced)
• Swiss chard (stems removed, chopped)
• Sauerkraut (drained)

Instructions

1. Bake sausage at 350°F for 30 min. Slice into 1/4″ pieces.
2. Sauté onion and apple in coconut oil until onion is translucent (~5 min). Add garlic for 1 min.
3. Add Swiss chard, sauté until wilted. Add sausage and sauerkraut, heat through.

Sauerkraut gives you live probiotics. The apple adds natural sweetness without any sugar. Stores for 3 days.

Ingredients

• Chicken sausage (casing removed)
• Yellow onion (diced)
• Garlic (minced)
• Broccoli (small florets)
• Purple cabbage (finely sliced)
• Italian seasoning

Instructions

1. Remove sausage casings. Sauté meat, onion, and garlic over medium-high heat for 5-10 min.
2. Add broccoli, cabbage, and Italian seasoning. Cover and cook 10-15 min, stirring occasionally.

Cruciferous vegetables like broccoli and cabbage support your liver detoxification pathways. Stores for 3 days.

Ingredients

• Plantain (medium)
• Coconut oil (melted)
• Cinnamon

Instructions

1. Slice plantain as thinly as possible (mandolin recommended). Keep thickness consistent.
2. Toss with coconut oil and cinnamon.
3. Arrange in a single layer on parchment-lined baking sheet. Bake at 350°F for 30-35 min, flipping halfway.
4. Cool on a rack lined with paper towel.

A simple 3-ingredient snack. Stores 1 to 2 days at room temp. Just re-crisp them in the oven if they get soft.

Ingredients

• Banana (sliced and frozen)
• Frozen strawberries

Instructions

1. Add frozen bananas and strawberries to food processor.
2. Blend for 3-5 min, scraping sides as needed, until smooth.
3. Enjoy as soft serve, or freeze for 1+ hour for firmer texture.

Zero additives and zero added sugar. Just fruit. The banana creates a naturally creamy texture.

Ingredients

• Pineapple (cored, sliced into rounds)
• Cinnamon

Instructions

1. Set oven rack to top position, closest to broiler. Set to high broil.
2. Place pineapple on foil-lined sheet. Sprinkle both sides with cinnamon.
3. Broil ~10 min, flipping halfway. Watch closely for burning.

Pineapple contains bromelain, a natural digestive enzyme. It is great with coconut ice cream or over oatmeal.