Meal Plans

14 Day Meal Plan and Guide for a Gut Healing Cleanse and Detox

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Gut What?

You know how we are supposed to clean and sanitize our makeup brushes every so often because the build up and bacteria can cause harm to our face?  It’s the same idea with your gut.  The gut refers to your stomach and intestines, the organs that process and digest our food.  This processing includes pulling the vital nutrients from our food and passing it onto the rest of our body. Just like the concealer caked on your makeup brush build up from some of the junk in our processed food happens over time.

When your gut stops functioning at its best this leaves room for diseases like leaky gut, a damaged digestive tract or candida, a yeast overgrowth that resides in your intestine to move in and take over.  When this happens health issues  begin to surface in variety of ways from weight gain, to migraines, or increased anxiety.  For more information on these two conditions and the treatment of them check out some of my favorite articles.   10 Signs You Have Candida Overgrowth & What To Do About It , The ABC’s of Candida, and The Leaky Gut and Treatment Plan.  The first article includes instructions for how to do a home test for candida.

If you want your insides to function at 100% give them a leg up by flushing out all the gut gunk once in a while.  Whether you have chronic health concerns, fertility issues, struggle losing weight, or you just ran a spartan and are bikini body ready detoxing is just plain good for the body you depend on.  Your insides will thank you after, you’ll see.

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Here’s the plan

We are going to starve the bad bacteria and kill it off.  Then we heal it with the proper nutrition and nutrients and replace the bad bacteria with the good kind.   Below I have provided a list of supplements and aids helpful to killing bad bacteria of overgrowth, a daily routine and schedule to follow during your cleanse, 14 days worth of meal plans, and lists of snacking and dessert (yes dessert) options that are gut cleanse friendly.

The supplements and vitamins I take are Plexus brand;  plant based products designed for gut health.  I’ve only been taking them a short while but my body is already responding positively.  My post meal bloating has all but disappeared and I eat less because I get full faster.  If you have any questions or are interested in the product comment below or feel free to personal message me via email (chelseashantel2@gmail.com) , Instagram, or Facebook.  This is not a sponsored post, I just finally found something that gives me results. These supplements are OPTIONAL. Don’t feel like you can’t do the cleanse because you don’t take Plexus.

As a general rule, these are the foods that must be cut out for the next two weeks: sugar and sugar substitutes, all fruit, starches and starchy vegetables(corn, potatoes), and all grains except brown rice, oat bran, and quinoa .

As a general rule, these are the foods that are terrific gut healers: cooked veggies(preferably the greens), chicken and turkey, brown rice, garlic, cinnamon, apple cider vinegar, turmeric, sauerkraut (you will not catch me eating this), coconut, coconut oil, stevia (plant based sweetener that is actually beneficial for your gut,) flax/chia seed, unsweetened cranberry juice, kefir (fermented dairy rich with probiotics think drinkable yogurt), plain greek yogurt, bone broth, eggs, avocado, and coconut and almond flour.

The first 24 hours I will be drinking strictly bone broth and water to begin flushing out my gut.  I’ve researched that beef and chicken bone broth are equally beneficial.  You can order organic bone broth online but I found that to be a bit pricey.  I plan on making my own chicken bone broth with this recipe.

I need to say one last thing here before we get to our lists.

*Disclaimer: Our bodies are addicted to sugar and gluten.  The withdrawal is no joke and the toxins leaving your body is no one’s idea of a party.  You are literally starving the bad bacteria and you will feel the wrath.  The first time I did a cleanse I felt a bit queasy for about two days.  Just know it will pass and your body is getting accustomed to being clean.

Supplements and Candida Killers

  • Pau d’Arco herbal tea-optional (don’t ask me how to say it.) You can find it at most holistic health stores or a Whole Foods.  I bought mine on Amazon here.
  • Probiotic- ask a  pharmacist what kind they recommend.  Mine is Plexus brand
  • Multivitamin -ask a  pharmacist what kind they recommend
  • Coconut oil- make sure to buy this organic
  • Spearmint or mint herbal tea
  • Lavender Doterra Oil-optional (Oregano is also beneficial)
  • Lemons
  • Water (purified is preferred)
  • Apple Cider Vinegar (make sure to use an organic brand)

A day in the detox life

  • 7:00am   Half an hour before breakfast:
    • 10 oz of water or slim pink drink (plexus.)  Add 1-2 tsp of organic apple cider vinegar and take two biocleanse pills (plexus).  Fill a bottle with 32 oz of water, fresh lemon slices, and 1-2 drops of lavender oil.  Finish drinking this by dinner.
  • 7:30am    Breakfast
    • 10 oz of herbal tea with or after food. Alternate each day’s tea between spearmint and Pau d’Arco .  Take multivitamin.
  • 10:30am   Snack w/water
  • 12:30pm   Lunch:
    • drink water, leftover from dinner the night before.
  • 3:00pm     Snack w/water
  • 5:30pm     Dinner:
    • drink water, make enough servings for leftovers the next day, less cooking
  • 7:30pm     Dessert or Snack
  • 10:00pm  Before bed:
    • 12 oz of water with two biocleanse pills and a probiotic
14 day meal plan and detox guide for a gut healing cleanse.
photo credit- paleohacks.com

Let’s Eat

Day 1

B- Bone Broth/ Water

L-Bone Broth/ Water

D-Bone Broth/ Water

Day 2

B- Boiled Egg & Avocado bowl

L-Chicken and black bean salad w/ raw apple cider vinaigrette or creamy apple cider vinaigrette (substitute mayo for greek yogurt)

I buy a whole Costco chicken and shred it.  Mixed greens w/spinach. Drain a can of black beans and add tomatoes, cucumbers, zucchini, any green veggies, and top with a vinaigrette

D-Grilled Chicken/ Cauliflower Tots (Cut out the cheddar cheese and bread crumbs)

Season chicken with onion, garlic, sea salt, and lemon

Day 3

B-Coconut Flour Pancakes

substitute sugar for stevia

L-Leftovers

D-Spiced Zucchini Beef

substitute the ground beef for ground turkey

Day 4

B-Breakfast Egg Cups

Omit the cheese and use almond milk.

L-Leftovers

D- Coconut Chicken/ Steamed Broccoli

Day 5

B- Greek Yogurt/ Coconut Granola

make the granola the day before, omit the buckwheat groats and double the oat bran

L-Leftovers

D-Chicken Lettuce Wraps/ Southwestern Quinoa Salad (omit spike seasoning)

four-six chicken breasts in the crockpot with a can of salsa (w/out corn) and a 1/2 tsp of cumin.  Cook on low for 6 hours.  Shred chicken and use lettuce instead of tortillas.  Top with tomatoes, avocados, and greek yogurt. .

Day 6

B-Scrambled Eggs & Turkey Sausage (cook up a lb and use it throughout the week)

L- Leftovers

D-Roasted Cauliflower Soup /Low- Carb Cornbread

Day 7

B-Coconut Flour Waffles

L- Leftovers

D-Crockpot Curry Chicken/ Brown Rice

Day 8

B-Breakfast Salad (substitute turkey sausage)

L- Leftovers

D- Crackslaw/ Roasted Brussels Sprouts

substitute beef for turkey, cut brussel sprouts in half and season with sea salt, pepper, garlic, onion, and olive oil.  Roast at 400 degrees for 25 minutes rotating once in between.

Day 9

B-Scrambled Eggs/ Kefir

L- Leftovers

D- Zucchini Soup/ Asparagus Basil Salad

Day 10

B-Coconut Flour Pancakes topped with greek yogurt (sweeten with stevia)

L- Leftovers

D-Spicy Coconut Roasted Red Pepper Soup/ Roasted Green Beans

Mix green beans in olive oil and place on cookie sheet.  Top with sea salt, garlic, onion, and pepper.  Roast at 400 degrees for 14 minutes.  Toss beans halfway through.

Day 11

B-Cinnamon Sugar Donuts/ Eggs

substitute sugar for the sweetener

L- Leftovers

D-Butter Chicken/ Brown Rice/Fried Zucchini

Day 12

B-Spinach & Green/Red Bell Pepper Omelette

L- Leftovers

D-Taco Lettuce Wraps

Cook ground turkey w/ garlic, onions, 1/2 tsp cumin, and half a jar of salsa.  Put meat in lettuce wraps and top with tomatoes, salsa, cilantro, greek yogurt, and avocados.

Day 13

B-Greek Yogurt/ Coconut Granola

L- Leftovers

D-Almond Chicken/Low-Carb Cornbread/Steamed Broccoli

Day 14

B-Coconut Flour Waffles

L- Leftovers

D-Tuna Salad Wraps/Steamed Broccoli

substitute mayo for greek yogurt

14 day meal plan and detox guide for a gut healing cleanse.
Candida Killing Cinnamon Cookies photo credit – naturalsweetrecipes.com

Snacks

Desserts

Happy Cleansing!  What recipes are you most excited to try?

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