Yep: I’m on a roll. Although no rolls included in these meal plans of course – not a jot of wheat in any of them, sorry!
Whilst I had the bit between my teeth, I continued on my mission of creating more food resources for you this Summer. Hot on the heels of the 5 new meal plans I gave you last week, here are four more for you – all 7 day meal plans with full recipes, tips, shopping list and planner:
AIP Keto – This AIP Autoimmune Ketogenic Diet follows the principles of an autoimmune paleo diet, free from all grains, legumes, nightshades, nuts and seeds. The meal plan is also ketogenic, with daily net carbs under 25 grams and has been designed to minimize snacking and support an intermittent-fasting approach.
Sugar Free Paleo – This Sugar-Free Paleo Diet places an emphasis on whole foods and avoids common food sensitivities including dairy, grains, soy, and legumes. It incorporates a wide variety of colourful fruits and vegetables for natural sweetness. I’ve chosen sugar-free as this will help to balance blood sugar and control insulin spikes – it should help you balance weight, too, as it is high protein and low in allergens.
Low Lectin HypoAllergenic – Sometimes people with chronic inflammation and/or autoimmunity have to remove lectins. This Low Lectin Diet removes all high lectin foods, including nightshade vegetables, grains, legumes, and squash. It should give you an idea of how to lower your lectin intake. Staple foods on this meal plan include cruciferous vegetables, wild fish and leafy greens. Fruit has been excluded but can be added as needed, depending on the season and if you are OK with it. Introduce a few pieces and see how you go. I have also removed many of the most common allergens as well as made it sugar free and paleo to help insulin control.
Leaky Gut – Leaky Gut Syndrome is a key contributor to many health issues, from autoimmunity to skin problems. This 7-Day Leaky Gut Program is a great meal plan to follow while on a gut healing protocol. It’s dairy, gluten and grain free. This meal plan includes plenty of easily digestible meals focusing on phytonutrient rich plants. Anti-inflammatory omega-3 fats and turmeric help reduce inflammation. Fermented foods like sauerkraut and kimchi bring good bacteria back into the gut and healing bone broth provides gelatine to sooth and support damaged gut lining.
There you go. Hope they help. Again, bear in mind that the software is Canadian so there may be some odd bits here and there, but adjust for your needs, as always.
I’m off for a meal-planning rest now. I hope to get a 4 week low histamine diet done for you next, but I need to gird my loins for that one a bit!
Meantime, you can see all meal plans, factsheets and books – free and paid for – here.
Enjoy 🙂