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Full GAPS (Dairy-Free) Diet Meal Plan Over 7 Days

 We have compiled one weeks worth of meal ideas to get you thinking and to get you started on eating a dairy free GAPS diet.  We would love you to share any ideas you have so that we can expand on this to provide more meal ideas to help make eating GAPS easy for people. Please email us with any suggestions/recipes. Or click the following links to download our printable GAPS food list or GAPS Dairy Free food list.

Breakfast 2-3 Poached eggs with 1/2 avocado, roasted pumpkin, sauerkraut & cup of broth Shredded Chicken Egg Muffins with wilted spinach, roast pumpkin and a cup of bone broth Savoury Bacon and Zucchini Frittata with wilted spinach, avocado and a mug of bone broth Avocado green smoothie with 1-3 eggs and a zucchini muffin Southwest vegetable scramble Celeriac and bacon hash brown with wilted spinach or kale Squash Pancakes with berries, cinnamon and coconut milk
Lunch Turmeric Chicken Wings with fresh salad and roasted vegetables Curried cream of broccoli soup with zucchini muffins Salmon and spinach crust less quiche and fresh salad Shredded chicken and roast vegetable salad Spiced butternut squash soup and fresh salad Shepherds pie with cauliflower topping, with steamed or sautéed greens Pan seared scallops, celeriac chips with aioli and fresh salad or steamed vegetables
Dinner Spaghetti squash Bolognese with broccoli or spinach Baked salmon with lemon & thyme, with fresh salad and celeriac chips Roast Chicken, with roasted vegetables and fresh salad Slow cooker lamb stew Steamed Mussels with cauliflower rice and steamed vegetables Thai Chicken Curry Crispy Spiced Pork Belly with red cabbage coleslaw and cauliflower mash

Eating mini meals is the best way to snack to keep your sugar balanced, but most people tend to find that after a short while the need for snacks reduces or goes altogether due to the improvements in blood sugar that result from the Full GAPS Diet. It essential to always ensure you have a lot of vegetables with every meal while also making sure you get adequate fat and protein to keep you energised and fueled up between meals.

If Dairy Tolerant – You Can Add recipes/meals containing the following ingredients (organic options are preferable):

Snack Ideas – there a vast array of snack ideas and recipes out there, but here are just a few to get started with (we will add more soon):

  • Coconut banana bread
  • Kale chips – kale leaves baked in the oven at low temperature with olive oil drizzled over them for flavour
  • Celery sticks with dip (homemade garlic aiolimayo)
  • Carrot sticks or whole carrot
  • Green pea chips, Mung bean chips – available at CSO, or through THC on request – discounts available if 5 or more bags are purchased.
  • Zucchini muffins

See our recipes page for more GAPS snack ideas or search Google for further inspiration.