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In response to the request of a friend who is contemplating the GAPS diet I have come up with a sample week’s menu based on my study of the GAPS diet and much of how my 15 year old daughter eats. I do not give any amounts in this diet because how much of something allowed is not restricted. It is more that certain foods are restricted for healing while other foods are encouraged. Of course you may move around any meals and interchange with others. You may also add in more vegetables and meat and fat as needed to satisfy your hunger pangs. This is really designed to give an overview of what a week’s worth of eating on the Full GAPS diet segment might look.
(Note: I am not a GAPS practitioner but only a very involved mother who has studied and implemented this on my own for my 15 year old daughter. I have tried to stay true to the GAPs principles but may have erred in one way or another.)
For more on what the GAPS diet is about please see this post.
- Breakfast: 2-3 eggs cooked in coconut oil or butter with spinach. 3 slices bacon. 1/2 cup water kefir.
- Snack – 1 apple, sliced with 2 TBSP peanut butter.
- Lunch – 2 thin slices paleo bread with salmon salad. 1 tbsp fermented sauerkraut.
- Snack – 1 cup green grapes
- Dinner – 1or 2 chicken legs cooked in honey and coconut oil. Broccoli roasted in oven with butter, ghee or coconut oil. (You may put a splash of olive oil on before serving) Green salad with olive oil and vinegar salad dressing. 1 cup chicken broth.
image from Nick on Flickr
- Breakfast – GAPS pancakes with egg, squash and honey. (Recipe in the GAPS book.) 1/2 cup water kefir
- Snack – 1 avocado with lemon and salt.
- Lunch – Leftover chicken and broccoli from last evening. 1 cup chicken broth.
- 1 banana with peanut butter.
- Dinner – Baked salmon. Brussel sprouts sauted in bacon grease with onions and bacon. Fruit of choice.
- Breakfast – Smoothie with banana, water kefir, pineapple, coconut milk, chia seeds, kale or spinach leaves.
- Snack -1 pear
- Lunch – Beef broth with vegetables and some pieces of beef. 1 piece of paleo bread with butter.
- Snack – 1 cup homemade 24 hour fermented yogurt with honey and fruit stirred in.
- Dinner – Zucchini Lasagna from Allergy-Free Cooking Green salad with olive oil/vinegar dressing. (This recipe uses nutritional yeast. This is only allowed on full GAPS and not all people can tolerate this so use with caution if using the yeast. It tastes alright without it but not quite as cheesy.)
- Breakfast – 2 eggs fried in coconut oil or butter. 1 piece of paleo bread.
- Snack – 1 apple.
- Lunch – Leftover lasagna. 1 fermented pickle.
- Snack – 1 avocado
- Dinner – Chili made with navy beans and hamburger. Broth added into the chili. Served with cheese if dairy allowed.
- Breakfast – Smoothie with banana, strawberries, water kefir, kale, chia seeds.
- Snack – 1 slice paleo bread with peanut butter. (I like the recipes from Elena’s Pantry. Here is the flax bread option or the cashew bread option.)
- Lunch – Leftover chili, fermented pickle.
- Snack – 1 cup kombucha. 1 banana.
- Dinner – Pork chop. Sauteed red beets. Roasted cauliflower with coconut oil, ghee, or butter. Sliced cucumbers.
- Breakfast – 2 eggs scrambled. 1 slice paleo bread.
- Snack – 1 apple, sliced.
- Lunch – Hamburger soup with green beans, beef broth, hamburger, carrots, garlic, and onion.
- Snack – 1 banana with peanut butter.
- Dinner – Stir fry with chicken breast and lots of veggies – broccoli, cauliflower, carrots, peppers, zucchini and whatever else is available.
- Breakfast – GAPS pancakes with winter squash, honey and almond flour
- Snack – Raw vegetables.
- Lunch – Leftover stir fry, 1 cup broth.
- Snack – 1 banana with peanut butter.
- Dinner – Steak on the grill. Grilled zucchini. Tomato salad with olive oil and vinegar. 1 tbsp sauerkraut.
For those who are considering the introduction part of the GAPS diet I suggest Cara of Health, Home and Happiness and her 30 days of Intro e-book with menus and recipes. It is the best thing I have found for getting through intro. (Affiliate link below)
If you are interested in doing more with your gut health, you may be interested in my e-course Fit and Fabulous over 40, Gut Health. It is a 3 month program involving videos and group coaching through a Facebook group. You can get more information or sign up for the next launch here.
Shared at Wellness Wednesday, Healing With Food Friday.