Gutbugs Diet™ Meal Guide
First, to clarify the name, the Gutbugs Diet™ Meal Guide is just that, a Meal Guide: a Sustainable Lifestyle - Not a Diet for short term results. I have crafted a weekly meal plan that generally follows a combination of Paleo, Keto and Mediterranean meals. While some meal plans dictate what to eat each day, I prefer a more flexible approach. Breakfasts tend to be repetitive for me since I'm already up and about, and I don't want to spend too much time thinking about what to eat. You can find my original breakfast recipes here. Instead, I focus my creativity on making dinners special. That's why the dinner menu is open-ended with plenty of options to choose from. You can try out my favorite ones or come up with your own.
You may also notice that I only show two meals per day. We have integrated Intermittent Fasting into our lifestyle for a few reasons. The first being, as much as I love cooking, I really don't like the 'lunch menu'. Since we don't eat a lot of bread and Gary has a dislike of soup (childhood memories! lol) I can focus on the meals I do like to prepare. The second is the overall health benefits of fasting. In short, it gives your body a break. This leads to improve metabolic flexibility, gut health and balance, weight management, reducing inflammation and does wonders for cellular repair. The last being that we are just not hungry to have a third meal during the day!
Look What You Can Eat!
Animal Proteins
-
Beef
-
Chicken
-
Eggs
-
Fish
-
Shellfish
-
Pork
-
Bacon
-
Lamb
-
Bison
-
Buffalo
-
Venison
-
Veal
-
Duck
Limit these choices
-
sausage
-
chorizo
-
pepperoni
-
deli meats - no sugar
PRO TIPS
-
Look for Grass-Fed meats with a Grain Finish
-
No unnecessary hormones or steroids added
-
Watch for added sugars in bacon, sausage & pepperoni
Healthy Fats & Oils
-
Avocado
-
Avocado Oil
-
Olives
-
Olive Oil - Extra Virgin from Spain
-
Fish Oil
-
Coconut Oil
-
Butter
-
Ghee
-
Bacon Fat
-
Flax & Hemp
-
Chia Seeds
Limit these choices
-
Sesame Oil
AVOID THESE OILS!
-
Canola oil (aka rapeseed oil)
-
Soybean oil
-
Corn oil
-
Cottonseed oil
-
Grapeseed oil
-
Safflower oil
-
Sunflower oil
-
Rice bran oil
Fresh Produce
-
All Fresh Lettuce and Leafy Greens
-
Asparagus
-
Broccoli
-
Radish
-
Asparagus
-
Mushrooms
-
Cucumber
-
Celery
-
Green Olives
-
Zucchini
-
Sweet Pepper
-
Brussels Sprouts
-
Seaweed
-
Cabbage
-
Cauliflower
-
French Green Beans
-
Jalapeno
-
Bamboo Shoots
-
Eggplant
-
Beets
-
Carrots
-
Peas
-
Leek
-
Turnip
-
Jicama
-
Onions
-
Avocados
-
Blackberries
-
Raspberries
-
Strawberries
-
Lemons
-
Limes
-
Blueberries
Limit these High Fructose Fruits
-
Cherries
-
Watermelon
-
Cantaloupe
-
Peaches
-
Plums
-
Apricots
-
Apples
-
Pears
-
Bananas
-
Grapes
-
Mango
Choose Organic from a trusted seller. Grow it yourself is BEST!
Dairy & Cheese
-
Butter
-
Ghee
-
Heavy Cream
-
Sour Cream
-
Cream Cheese
-
Yogurt, plain, no sugar
-
Feta
-
Goat
-
Brie
-
Parmesan
-
Ricotta
-
Mozzarella and Oaxaca
-
Blue Cheese
-
Cheddar
-
Swiss and Gruyere
-
Colby
-
Monterey Jack & Pepper Jack
Beverages
ENJOY UNLIMITED
-
WATER!
-
Unsweetened - coffee, tea, almond milk, coconut milk
-
Sparkling water
-
Bone broth
-
Herbal tea
-
Green tea
-
Homemade Smoothies
-
Fresh vegetable juices (in moderation)
-
Kombucha
-
Kefir
Alcoholic Beverages in moderation
-
Dry red or white wine
-
Light beer
-
Unflavored spirits like vodka, gin, tequila, whiskey, rum
-
Joan's Famous Margaritas!
AVOID THESE BEVERAGES!
-
Soda Pop & Cola
-
Diet Sodas
-
Gatorade or Energy Drinks
-
Boost or Ensure Meal Replacements
-
Fruit Juice & Punch
-
Flavored Coffees
-
Sweet Iced Tea
-
Chocolate Milk
-
Store Bought Smoothies
Nuts & Seeds
-
Almonds
-
Almond Butter
-
Almond Milk, no sugar
-
Coconut Milk
-
Peanuts
-
Peanut Butter, no sugar
-
Pecans
-
Pistachios
-
Walnuts
-
Cashews
-
Macadamia Nuts
-
Brazil Nuts
-
Sunflower Seeds
-
Chia Seeds
-
Sesame Seeds
-
Pumpkin Seeds
-
Hemp & Flax Seeds
-
Nut Butter
AVOID THESE TOXINS!
AVOID ALL THESE!
-
Sugar!
-
Wheat Bread
-
Canola Oil
-
Vegetable Oils
-
Wraps
-
Artificial Sweeteners
-
Processed Foods
-
Sugar Sodas
-
Margarine
-
Potato, Veggie Chips and Fried Foods cooked in Canola, Vegetable or Soybean Oil
Limit these choices to no more than 2 days a week
-
Potatoes, any way (if fried; beef tallow is preferred)
-
Rice
-
Corn
-
Beans
-
Oatmeal
-
Grains
-
Sourdough Rye Bread
Condiments
ALTERNATIVE NATURAL SWEETENERS
-
Monk Fruit
-
Xylitol
-
Erythritol
-
Allulose
-
Stevia
-
Quality Sea Salt
-
Fresh Ground Pepper
-
Sauerkraut
-
Pickled Peppers
-
Tamari
-
Mustard
-
Dijon Mustard
-
Coconut Aminos
-
Apple Cider Vinegar
-
Mayonnaise *made with avocado or olive oil only
-
White Vinegar
-
Herbs & Spices
-
Miso
-
Kimchi
Sugar Free Recipes Included
-
Ketchup
-
BBQ Sauce
-
Mayonnaise
-
Fresh Berry Jams
AVOID THESE SWEETENERS
-
High-fructose corn syrup
-
Refined white sugar
-
Brown sugar
-
Agave nectar
-
Maple syrup
-
Honey
-
Molasses
-
Coconut sugar
-
Date sugar
-
Raw sugar
-
Aspartame
-
Saccharin
-
Sucralose
-
Acesulfame potassium (Ace-K)
-
Neotame
-
Advantame
-
and the other 50+ names for sugars and sugar-derived ingredients
Pro Tip:
Focus on what you CAN eat, rather than on what you can't.
Avoid 'foods' with labels, bar codes and all ingredients you can't pronounce or don't know what they are!
MONDAY
Skillet Saute & Fried Eggs
Eggs prepared to your liking. Sausage or Chorizo. Sweet peppers. Onions. Spinach. Mushrooms. Avocado. Sprouts.
Toast, nut butter, jam
Field Greens Salad
Fresh Baby Greens. Ripe Blueberries or Blackberries. Candied Pecans. Sliced Red Onion. Crumbled Goat Cheese. Vinaigrette.
Grilled Salmon
Salmon or other Fish filet. Grilled Asparagus. Ginger Carrots.
**Note: Protein may be prepared any way, see RECIPES for ideas for main courses, vegetables, sauces and more
TUESDAY
Protein Packed Pancakes
Blueberry Pancakes. Bacon. Caramel Whipped Greek Yogurt. Grain Free Granola.
Banana (optional)
Mixed Greens Salad
Fresh Baby Greens. Ripe Organic Strawberries or Raspberries. Toasted Sliced Almonds. Diced Red Onion. Crumbled Goat Cheese. Vinaigrette.
Baked Chicken
Chicken (Breast/Thighs/Legs). Steamed Broccoli. Sautéed Spinach. Cherry Tomatoes.
**Note: Protein may be prepared any way, see RECIPES for ideas for main courses, vegetables, sauces and more
WEDNESDAY
Scrambled Eggs
Scrambled Eggs: Bacon, Ham or Sausage. Sweet Peppers. Onions. Avocado.
Toast, nut butter, jam
Roasted Reds Greens Salad
Fresh Baby Greens. Roasted Sweet Peppers and Onion Slices. Feta Cheese. Vinaigrette.
Marinated Prawns
Seafood or Fish. Green Beans & Bacon. Cauliflower Rice.
**Note: Protein may be prepared any way, see RECIPES for ideas for main courses, vegetables, sauces and more
THURSDAY
Yogurt Muesli Berry Cups
Greek Yogurt, Full Fat, Sweetened with Jam. Assorted Organic Berries. .Grain Free Granola
Toast, nut butter, jam
Caesar Salad
Dark Green Romaine Leaves. Bacon. Parmesan Cheese. Cheese Croutons. Creamy Dressing.
Grilled Steak, Roasted Veg
Marbled Rib Eye, Assorted Roasted Vegetables.
**Note: Protein may be prepared any way, see RECIPES for ideas for main courses, vegetables, sauces and more
FRIDAY
Omelette
2 or 3 egg Omelette. Cheddar Cheese. Sweet peppers. Onions. Spinach. Mushrooms. Avocado. Sprouts.
Toast, nut butter, jam
Mexican Fiesta
It's Friday! Enjoy an Ethnic Meal of your choice and add in a carbohydrate if you would like although be mindful of portion.
Carbohydrates: Optional
Choose ONE: Bread (sourdough, rye, organic whole grain & seeds), Couscous, Potatoes (baked, chips, fried, mashed, salad), Pasta, Polenta, Quinoa, Rice (basmati, brown, jasmine, sushi, wild, white), Sweet Potato Fries, Flour or Corn Tortillas
SATURDAY
Pancakes & Whipped Cream
Blueberry or Pumpkin Pancakes. Bacon. Caramel Whipped Greek Yogurt. Grain Free Granola.
Banana (optional)
Fun Day!
It's the Weekend. Enjoy your choice of pizza, wings, nachos. Add in a carbohydrate if you would like although be mindful of portion or choose a low carb option.
Carbohydrates: Optional
Choose ONE: Bread (sourdough, rye, organic whole grain & seeds), Couscous, Potatoes (baked, chips, fried, mashed, salad), Pasta, Polenta, Quinoa, Rice (basmati, brown, jasmine, sushi, wild, white), Sweet Potato Fries
SUNDAY
Eggs Benedict
Cheese Bun topped with ham or smoked salmon, spinach, Swiss cheese. Hollandaise sauce. Sprouts.
Toast, nut butter, jam
Power Greens Salad
Fresh Baby Greens. Firm Ripe Avocado. Sliced Red Onion. Crumbled Goat Cheese. Vinaigrette.
Choice of Protein
Wrap up the weekend with your choice of protein. Coleslaw.
**Note: Protein may be prepared any way, see RECIPES for ideas for main courses, vegetables, sauces and more
Legal disclaimer:
This is not medical advice, nor can we give you medical advice. Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form a doctor patient relationship. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. NoBadBeachDays, Gutbugs Diet™, et all are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through any and all videos, blogs or website.