Gut Health Meal Plan

Designed to support your microbiome, reduce bloating, and activate the migrating motor complex (MMC) — all using real, anti-inflammatory foods. No gimmicks, just meals that help you feel human again.

Disclaimer: This meal plan is based on the foods that helped me during my own gut healing journey. It’s not a one-size-fits-all prescription or a clinical diet. I’m not a dietitian or doctor — just someone who’s been through it. Please talk to your healthcare provider or dietitian before making changes to your diet, especially if you have food intolerances, medical conditions, or are under active treatment.

🔹 Day 1 – Soothing Start

Breakfast:
– Steamed zucchini + wilted spinach with olive oil & lemon
– 2 scrambled eggs (pasture-raised if possible)
– Ginger & turmeric tea

Lunch:
– Grilled chicken breast
– Steamed carrots and green beans
– ½ cup cooked quinoa
– Flaxseed oil drizzle

Dinner:
– Baked white fish with lemon and parsley
– Mashed pumpkin + sautéed chard
– Chamomile tea

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🔹 Day 2 – Low-FODMAP Cleanse

Breakfast:
– Rice porridge with chia, cinnamon, and a few blueberries
– Peppermint tea

Lunch:
– Turkey mince stir-fry with zucchini, carrot, ginger, and baby spinach
– Brown rice

Dinner:
– Bone broth soup with shredded chicken, carrots, and celery
– Steamed bok choy
– Slippery elm or marshmallow root tea

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🔹 Day 3 – Gentle Microbiome Boost

Breakfast:
– 2 poached eggs
– Sweet potato hash (grated + pan-seared)
– Rooibos tea

Lunch:
– Sardines (in olive oil) over rocket with grated carrot and cucumber
– Rice crackers

Dinner:
– Slow-cooked lamb shoulder
– Roasted parsnip, fennel, and carrot
– Mint tea

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🔹 Day 4 – Rebuilding Fiber

Breakfast:
– Gluten-free oats soaked overnight
– Topped with kiwi slices and flaxmeal
– Ginger + lemon tea

Lunch:
– Grilled chicken salad with kale, cucumber, and olive oil & lemon dressing
– Pumpkin seeds

Dinner:
– Pan-seared salmon
– Braised cabbage and carrot
– Steamed rice

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🔹 Day 5 – Motility & MMC Support

Breakfast:
– Scrambled tofu with turmeric, zucchini, and spinach
– Dandelion root tea

Lunch:
– Lentil soup (or sub bone broth if lentils not tolerated)
– Sautéed zucchini with herbs

Dinner:
– Grilled turkey patties with thyme
– Roasted sweet potato wedges
– Arugula and cucumber salad

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🔹 Day 6 – Repair & Diversity

Breakfast:
– Buckwheat porridge with mixed berries and hemp seeds
– Ginger tea

Lunch:
– Quinoa tabbouleh (parsley, tomato, cucumber, mint, lemon)
– Baked fish or chickpeas

Dinner:
– Chicken & veggie stew in bone broth
– Sautéed spinach
– Chamomile or licorice tea

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🔹 Day 7 – Reset Finale

Breakfast:
– Steamed zucchini and carrot with tahini drizzle
– 2 boiled eggs
– Peppermint or lemon balm tea

Lunch:
– Grass-fed beef or mushroom patties
– Pumpkin mash + steamed green beans

Dinner:
– Grilled salmon with fennel and lemon
– Brown rice or millet
– Herbal tea of choice

Migrating Motor Complex Support

If you want your Migrating Motor Complex to actually do its damn job, you’re going to have to give up your frothy, creamy, sweetened indulgences for a while. The MMC doesn’t care about your feelings — it only responds to a strict zero-calorie window.

Let’s be crystal clear:
Food is a non-no.
Even a crumb. Even a taste. And yes, your “just one almond” counts.