The Failsafe-ish Foodie: Week 1 Meal Plan

Urgh… elimination diet.  There’s just nothing about that phrase that sounds fun.  Well, you know what?  It’s actually not so bad.  I had envisaged days on end of eating the same bland, textureless mush ( a la GAPS Intro) but given the degree of flexibility my naturopath has given me, I’ve been able to create some pretty enjoyable food.  It even works nicely with the other half who, whilst supportive of my continuously changing and generally nutty eating habits, is not about to adhere to them.  I just add a bread roll, a piece of buttered toast, a sprinkle of parmesan or a splash of coconut milk to his version of the dish and he’s happy, while I’ve still only had to cook one meal.

With an abundance of fresh green vegetables and seasonal stone fruit permitted, for an honourary herbivore such as myself, this hardly feels like a diet.  Fish, eggs, chicken and a little bit of lamb add much needed protein and garlic, parsley and lemon juice allow for punchy, versatile flavours.  The only thing I truly miss is bread and one can easily learn to live without that… just look at most of Asia, they manage without it!

I decided to pre-empt the elimination diet by gorging on every variant of junk food I could obtain and, in the process, also try to rid my house of temptation.  Two bread rolls, a serve of salt ‘n’ pepper squid, one beer, two glasses of wine, a slice of banoffee pie, two packets of crisps (corn and potato), a coffee eclair and half a tub of cookies & cream ice cream later, I was feeling wretchedly ill and the junk-food-hangover that ensued the next morning reinforced my determination that the healthy food I would be consuming over the following weeks was not a limitation, but a luxury.

Here’s what I’ll be eating in Week 1*:

*NB: All eggs, meats & rice milk are organic.  All fruit & veg are well washed in filtered water.

Monday

Breakfast

2 x eggs, scrambled in olive oil

1 handful wilted baby spinach

½ cup brown rice

1 x rice milk latte

Morning snack

1 peach

Lunch

Chicken & vegetable fried rice with garlic

2 sm apricots

Afternoon snack

1 boiled egg

Handful of rice crackers

Dinner

Crispy skinned salmon

Oven baked sweet potato chips (fries)

Rocket, avocado, snow pea & grated carrot salad w olive oil & lemon juice

Mineral water w lemon juice

Dessert

Sm bowl macerated strawberries

Tuesday

Breakfast

2 eggs, fried in olive oil

2 thin rice cakes, warmed in pan

Chopped parsley

Morning snack

1 nectarine

Lunch

Chicken & vegetable rice (same as Monday)

Handful of blueberries

Afternoon snack

Sweet potato crisps (chips)

Dinner

Poached chicken breast

Bok choy, fried in garlic and olive oil

Steamed jasmine rice

Scallions (spring onions)

Dessert

Sticky black rice (made with rice milk and minimal sugar)

Fresh mango

Wednesday

Breakfast

Zucchini slice (made with rice flour)

Morning snack

Rice milk latte

2 sm apricots

Lunch

Chicken soup w vermicelli noodles

1 plum

Afternoon snack

Rice crackers

Boiled egg

Dinner

Pan fried salmon

Sweet potato mash

Steamed carrots & snow peas, drizzled w olive oil

Chopped parsley, to garnish

Mineral water w lemon juice

Dessert

1 big handful frozen blueberries

Thursday

Breakfast

Zucchini slice

Morning snack

Rice milk latte

1 plum

Lunch

Chicken soup

Peach

Afternoon snack

Rice crackers & crudités with guacamole

Dinner

Pan fried swordfish steak

Mixed lettuce, cucumber, green capsicum (bell pepper) & avocado salad

Sweet potato chips (fries)

Mineral water w lemon juice

Dessert

Small bowl of puffed rice with rice milk, blueberries & a sprinkle of sugar

Friday

Breakfast

Zucchini slice

Morning snack

Peacharine

Rice milk latte

Lunch

Salmon, lettuce, cucumber, green capsicum (bell pepper) & avocado salad

1 green apple

Afternoon snack

Rice crackers

Boiled egg

Dinner

Grilled (broiled) frenched lamb cutlets

Pea puree

Steamed carrots & broccolini, drizzled with olive oil & lemon juice

½ glass of fresh pear juice mixed with mineral water

Dessert

Sticky black rice

Mango

Saturday

Breakfast

2 eggs, fried in olive oil

Fried zucchini

Wilted baby spinach

2 rice cakes

Morning snack

Rice milk latte

2 apricots

Lunch

Sweet potato, leek & pea frittata

Rocket & blanched green bean salad w olive oil

Handful of strawberries

Afternoon snack

Kale chips

Dinner

Chicken, asparagus & pea risotto

Green salad

Mineral water w lemon juice

Dinner

Fresh raspberries (my favourite!)

Sunday

Breakfast

Sweet potato rosti

Scrambled eggs

Wilted baby spinach

Morning snack

Rice milk latte

2 apricots

Lunch

Chicken, asparagus & pea risotto

1 plum

Afternoon snack

Kale chips

Dinner

Grilled (broiled) whiting

Baby spinach, green capsicum (bell pepper), cucumber & pea salad w olive oil

Sweet potato chips (fries)

Mineral water w lemon juice

Dessert

1 poached pear

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GAPS Intro Diet – Stage 5 Meal Plan

Week 4 of the GAPS Intro Diet rapidly approaches and I do feel like I’m getting the hang of this thing.  Getting out of Stage 1, whether rightly or wrongly, has freed up my food choices and made this diet a whole lot more manageable.  You see, I am what is known in the common lexicon as a “foodie”.  I love food beyond the level of normalty; in fact it is the prospect of breakfast that gets me out of bed in the morning!  It’s not that I’m a gutz (ok, maybe just a little bit) it’s not about eating for quantity, it’s about flavours, textures, aromas and experiences.  The way a perfectly flaky, buttery croissant can send your mind to a Paris café or freshly baked bread served hot and with butter conjures visions of mediaeval British breakfasts.  For me, food is entertainment, a hobby and the focal point of almost of social interactions.  Being restricted to boiled food might be acceptable fate for those who lived previously on packet-pasta and two minute noodles but for the budding gourmet, it has been quite a challenge.  As Brillat-Savarin pointed out in his thesis of gourmandism, The Physiology of Taste, “Professors never eat boiled beef, out of respect for their principles and because they know the incontestable truth that boiled beef is flesh without its juice.”

 

For those who don’t know, the stages of the GAPS Intro Diet are as follows (note, everything needs to be the best quality you can afford.  Meat should be grass-fed and organic, eggs are organic, veggies organic, seasonal and locally grown, fermented products home-made and containing live cultures, dairy should be unhomogenised and ideally, raw):

 

Stage 1

Home-made meat stock

Boiled meat, stripped off the bones used to make the stock

Soup, made from the above and with peeled, non-fibrous vegetables, cooked until very soft

Sauerkraut juice, mixed into soup

Raw garlic, mixed into soup

Homemade fermented dairy –     high fat, low protein for constipation sufferers (ie. crème fraiche)

Low fat, high protein for diarrhoea sufferers (ie. kefir, yoghurt)

Stage 2

All of Stage 1 foods

Raw egg yolks, added to soup (I confess I skipped this part.  I have never been able to eat raw egg of any kind, they just gross me out!  I was raised by a germaphobic veterinary pathologist who refused any undercooked animal products for hygiene purposes and I guess the apple doesn’t fall far from the tree, because I still baulk at gooey scrambled eggs, even in restaurants!)

Stews and casseroles made from meat boiled in stock

Fresh herbs (but no spices)

Fermented fish

Homemade ghee

Stage 3

All of Stage 1 & 2 foods

Avocado

Activated nut butter

Scrambled eggs

Fermented vegetables

Stage 4

All of Stage 1, 2 & 3 foods

Roasted and grilled meats

Olive oil

Vegetable juice

Nut bread

Stage 5

All of Stage 1, 2 ,3 & 4 foods

Cooked apple

Raw vegetables

Some fruit juices

Stage 6

All of Stage 1, 2, 3, 4, & 5 foods

Raw apple

Baked things from the Full GAPS Diet

 

 

I consider myself at Stage 5 but I’m holding off adding fruits as I know they cause so much trouble for many people, particularly those with salicylate insensitivity of fructose malabsorption.

 

It seems like a very limited diet and it is, but I will not let that discourage me!  The eternal foodie loves a challenge and there is no reason I cannot live well on this eating plan.  Here is my plan for this coming week.

 

 

 

 

GAPS Intro Diet – Stage 5 (sans fruit)
Meal Plan

 

SUNDAY

 

Breakfast

Fried chipolatas (all natural,   just meat & garlic)

Carrot latkes

Beetroot, carrot & celery   juice

Morning Tea

Chicken broth w sauerkraut

Lunch

Borscht with crème fraiche   & snipped chives

Nut bread

Afternoon Tea

Activated nut mix

Dinner

Chicken broth w sauerkraut

Beef pot roast w shallots &   green beans, Jerusalem artichokes

Stewed rhubarb (it’s a   vegetable, not a fruit, remember!) w crème fraiche and crumbled walnuts

 

MONDAY


Breakfast

Leftover carrot latkes;

Morning Tea

Chicken broth w sauerkraut

Lunch

Leftover pot roast

Carrot, celery & beetroot   juice

Afternoon Tea

Activated nut mix

Dinner

Chicken broth w sauerkraut;

Swordfish en papillote w cauliflower   mash and steamed broccoli

 

TUESDAY

 

Breakfast

Coconut flour toad in the hole   (British version, sausages in batter)

Onion gravy

Morning Tea

Chicken broth w sauerkraut

Lunch

Classic lamb and vegetable soup

Carrot, celery & beetroot   juice

Afternoon Tea

Activated nut mix

Dinner

Chicken broth w sauerkraut;

Pan-fried porterhouse steak w   chimmi churri sauce;

Boiled carrots and steamed   brocrabi (new vegetable I discovered at the markets!)

 

WEDNESDAY

 

Breakfast

Toasted almond bread w butter   and a drizzle of honey

Morning Tea

Chicken broth w sauerkraut

Boiled egg

Lunch

¼ roast chicken

Coleslaw (cabbage, celery,   parsley, homemade mayonnaise)

Carrot, celery & beetroot   juice

Afternoon Tea

Activated nut mix

Dinner

Chicken broth w sauerkraut;

Zucchini-ribbon-pasta spaghetti   bolognaise

 

THURSDAY

Breakfast

Leftover toad in the hole

Morning Tea

Chicken broth w sauerkraut

Lunch

Leftover zucchini spaghetti;

Carrot, celery & beetroot   juice

Afternoon Tea

Coconut slice

Dinner

Chicken broth w sauerkraut;

Chicken pot pies w almond crust

 

FRIDAY

 

Breakfast

Lemon & rosemary nut   muffins

Morning Tea

Chicken broth w sauerkraut

Boiled egg

Lunch

Salad of prawns, avocado, oak   lettuce, beetroot and cucumber dressed with extra virgin olive oil

Carrot, celery & beetroot   juice;

Afternoon Tea

Activated nut mix

Dinner

Chicken broth w sauerkraut;

Grilled lamb chops with baked   pumpkin chips & salad

Coconut slice

 

SATURDAY

 

Breakfast

Organic, nitrite free bacon;

Fried eggs;

Fried mushrooms;

Wilted baby spinach;

Carrot, celery & beetroot   juice

Morning Tea

Chicken broth w sauerkraut

Lunch

Café lunch with friend!
Chicken salad;

sparkling mineral water;

peppermint tea
(no different to all the dieting women eat, really, so relatively   inconspicuous)

Afternoon Tea

Pumpkin and nut butter muffin

Dinner

Dinner at restaurant with   friends!

Grilled steak;

Steamed vegetables w butter;

Lime with soda;

30ml of home-made limoncello (it’s   made of vodka and the organic lemons off our tree so it’s got to be ok,   right?)

 

 

 

GAPS Week 2: Meal Plan

I have a bit of an admission to make.  That post I made last week about my groceries?  Not quite correct.  Don’t get me wrong, I wasn’t intentionally trying to mislead you into thinking GAPS is cheaper than it is, rather, I had misled myself.  You see, that shopping trolley full of goodness I had, as it turns out, wasn’t nearly enough to satisfy me and I ended up making several trips to many other shops to buy further supplies of meats, veggies and eggs throughout the week.

Wisened form a whole week of GAPS Intro, I am a pro at this now.  I have a much clearer idea of how much food I’m actually going to need to fill me up and keep me (reasonably) happy and have planned enough variety that I won’t throw the towel in and buy myself a chocolate doughnut.

Here’s my meal plan for the week ahead:

SUNDAY
Breakfast: Hot water w lemon juice;Nitrite-free bacon;

Fried organic eggs;

Fried portabella mushroom;

Ghee

Morning snack: Broth w sauerkraut juice
Lunch: Beetroot soup w sauerkraut   juice;Beef meatballs
Afternoon snacks: Beetroot, carrot &   celery juice;Cauliflower mash w ghee;

Broth w sauerkraut juice

Dinner: Lamb shanks w sauerkraut   & parsnip puree
After dinner: 2 tsp crème fraiche;Chamomile tea
MONDAY
Breakfast: Hot water w lemon juice;GAPS zucchini slice;

½ an avocado

Morning snack: Broth w sauerkraut juice
Lunch: Lamb shanks w parsnip puree
Afternoon snacks: Beetroot, carrot &   celery juice;Cauliflower mash w ghee;

Broth w sauerkraut juice

Dinner: Roast chicken Maryland w Celeriac puree;Boiled carrots
2 tsp crème fraiche;Ginger tea
TUESDAY
Breakfast: Hot water w lemon juice;2 boiled eggs;

Sardines in olive oil

Morning snack: Broth w sauerkraut juice
Lunch: GAPS- adapted soppa tal   armla (Maltese “Widow’s soup”)
Afternoon snacks: Beetroot, carrot &   celery juice;½ an avocado;

1 tsp crème fraiche;

Broth w sauerkraut juice

Dinner: Roast pumpkin soup;Beef meatballs (fried);

Soft fried onions;

Sauerkraut

After dinner: 2 tsp crème fraiche;Peppermint tea
WEDNESDAY
Breakfast: Hot water w lemon juice;GAPS pikelets fried in   ghee;

2 tsp crème fraiche;

Drizzle of leatherwood   honey

Morning snack: Broth w sauerkraut juice
Lunch: Zucchini soup;Nut flour bread;

1 boiled egg

Afternoon snacks: Beetroot, carrot &   celery juice;½ an avocado;

2 Tbsp cooked, shredded   tuna;

1 tsp extra virgin olive   oil;

Broth w sauerkraut juice

Dinner: Osso bucco w gremolata;Cauliflower   mash
After dinner: 2 tsp crème fraiche;Chamomile tea
THURSDAY
Breakfast: Hot water w lemon juice;GAPS zucchini slice;

½ an avocado

Morning snack: Broth w sauerkraut juice
Lunch: Osso bucco w cauliflower   mash
Afternoon snacks: Beetroot, carrot &   celery juice;GAPS pikelets w a drizzle   of honey & 1 tsp crème fraiche;

Broth w sauerkraut juice

Dinner: Poached chicken breast in   broth;Steamed bok choy;

Boiled carrots

After dinner: 2 tsp crème fraiche;Ginger tea
FRIDAY
Breakfast: Hot water w lemon juice;Nut flour bread w ghee   & a little honey;

1 boiled egg

Morning snack: Broth w sauerkraut juice
Lunch: Soppa tal armla
Afternoon snacks: Beetroot, carrot &   celery juice;½ an avocado;

2 Tbsp cooked, shredded   tuna;

1 tsp extra virgin olive   oil;

Broth w sauerkraut juice

Dinner: Poached salmon fillets;Cauliflower mash;

Boiled green beans

After dinner: 2 tsp crème fraiche w   drizzle of honey;Ginger tea
SATURDAY
Breakfast: Hot water w lemon juice;Gravlax w dill;

Poached eggs;

1 tbsp crème fraiche

Morning snack: Broth w sauerkraut juice
Lunch: Soppa tal armla
Afternoon snacks: Beetroot, carrot &   celery juice;½ an avocado;

2 Tbsp cooked, shredded   tuna;

1 tsp extra virgin olive   oil;

Broth w sauerkraut juice

Dinner: Whole roast chicken;Onion gravy;

Boiled green beans;

Boiled carrots

After dinner: 2 tsp crème fraiche w   drizzle of honey;Ginger tea;

30ml of my homemade   limoncello if I’m feeling naughty!

How much did this all set me back?  Well, for 2 people, buying the best produce I could find, keeping in mind that IO have my own lemon tree, and having bought a few extra veggies to pickle, that cost me a grand total of $184!!

This just goes to show why we have an obesity epidemic in Australia.  As the cost of living skyrockets, so too does the cost of buying decent, healthy produce like meats, eggs and vegetables.  Sure if I wanted to eat processed cheese on white, homebrand bread, my grocery bill would be much cheaper.  But at what cost my health?