How to Create a Gut Health Meal Plan

gut health meal plan
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So you already know that your gut health needs improvement and that the best way to do it is with diet? That said, how do you create a gut health meal plan that you can actually stick with without feeling deprived?

The good news is that creating a gut health meal plan can be easier than you might think. Here are some tips to make it go smoothly.

  1. Create your gut health meal plan for the entire week ahead on either Saturday morning (if you need to go grocery shopping) or Sunday night (if you already have enough food for the week).
  2. Do some research to locate recipes that are gut health friendly. I found most of my recipes either on Pinterest or via the website or app If you are trying to use up ingredients you already have on hand you can try the website where you can enter in what you have and get recipes.
  3. Precook some of your food if possible. Examples of things you can pre-cook include: brown rice, quinoa, bone broth (if making your own) otherwise you can just have some canned or boxed bone broth on hand to heat up. You can also prechop vegetables and keep them in baggies or containers so they are ready to go. I like to do this with red onions, tomoatoes, cucumbers, carrots etc.
  4. Make sure to include some “treats” in your gut health meal plan. Examples of things to include would be: an apple, some dark raw chocolate, a vegan chocolate pudding made with coconut or almond milk and raw cacoa powder, coconut water, some raw nut butter energy balls or other healthy gluten free, low or no sugar and dairy free treats.
  5. Include as much variety in your gut health meal plan. It will be much easier to stick with it, if you eat a variety of vegetables, fruits and other foods instead of eating only vegetable broth for example. Eating the same 3-5 foods gets old and you won’t want to stick with your gut health meal plan if you do that.
  6. Figure out a way to prepare your probiotic foods and drinks quickly and effecently so that you aren’t spending a lot of time doing it. Taking a probiotic supplement to get some of your probiotics can also help. Buying dairy free kefir and kambucha rather than trying to make your own is a big time saver. However, if you have more time, you can do it on your own and save money.
  7. Stay connected to your why. Know why you are following a gut health meal plan and remind yourself of this why when it gets tough and when you want to eat something that you can’t have.
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