What I Eat in a Day for a Healthy Gut—Grain-Free, No Bloat Edition (Video!)

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Since I’ve been sharing my gut healing journey over the past few months, I’ve gotten so many notes from y’all asking for more grain-free recipes and meal ideas—which is fun, because I honestly didn’t know if anyone would care about my new grain-free life! So, I’m very excited to share all the delicious food that’s been making me feel amazing lately. I personally love watching other people’s What I Eat in a Day episodes on social media. Especially when they’re created by other women who lead very full lives while still prioritizing healthful, bursting-with-flavor meals. I want all the details on how they do it.


A Note on ‘What I Eat in a Day’ Videos

On the flip side, most of us can relate to the tendency to compare our own eating habits to those of others, and one thing I’ve learned for sure through my years of research on diet and nutrition? There’s no one-size-fits-all “perfect diet” for anyone. The idea of bio-individuality is that each person has unique health needs and that our bodies react differently to various foods—which means that we can’t assume that just because one way of eating makes one person feel their best, it’s the best for us, too. Each of us has to discover our optimal diet by listening to our bodies, observing how we feel when we eat certain foods, and getting in tune with our own hunger and fullness signals.

With that as our foundation, I hope that my WIEIAD below sparks creative ideas in the kitchen, provides you with a few new recipes to try, and inspires you to keep it easy when life gets busy. And if you’re experimenting with a Paleo, Grain-Free, or Gluten-Free way of eating, these meal ideas have got you covered.

Watch the video, then scroll on for the sources and links that I mention. And if you have any questions, be sure to drop a comment on the Youtube episode. (And subscribe to our channel if you’re enjoying it!) Scroll on for everything I ate in a day for a healthy gut—the grain-free, no-bloat edition.


Why eliminate grains?

I want to be very clear from the beginning: Grains are not “bad.” Pizza is not “bad.” Sourdough bread is not “bad.” This is all about how specific foods make you feel, and I for one want to be eating in a way that supports my overall health. For my particular digestive system — and I’m learning, a lot of other people’s too — grains can be very hard on the GI tract, and there are a lot of hidden intolerances. This is a little more all-encompassing than a gluten-free diet, and it’s different than having celiac disease or a gluten-intolerance. Eating “grain-free” means eliminating gluten and wheat, and also corn, oats, quinoa, rice, buckwheat, rye, amaranth, and barley.

I share a lot more in my article about the effects of a grain-free diet on gut health, but to make a very long story short: when I stopped eating grains, my longstanding digestive symptoms went away. And I’m not the only one: Dr. William Davis says in his book Super Gut (which I highly recommend for anyone dealing with unresolved digestive issues):

“Wheat and grain elimination removes an extravagant source of intestinal inflammation and begins the process of healing your GI tract. ”


What I eat in a day for a healthy gut

Now that we’ve established the why, let’s talk about what I’m actually eating! Read on for 24 (delicious and nourishing) hours in my life:

Wake up

First thing: I make a pot of coffee. I prep it the night before so that all I have to do is hit the “power” button for it to start brewing. Lately, I’ve been adding some steamed pistachio milk which adds a little sweetness without any actual sugar.

I drink my coffee during my journaling/morning routine time, then mix up my daily dose of AG1 to sip on while I help the kids get ready for school. I love that AG1 gives me a potent burst of vitamins, minerals, and probiotics first thing and lays the foundation for good eating choices ahead.


Breakfast: Grain-Free Zucchini Muffins

I’ve been very focused on getting protein in the morning lately. Getting sufficient protein at your first meal of the day plays an important role in hormone regulation and blood sugar balance. Today it’s one of my Grain-Free Zucchini Muffins—I made a big batch of them on the weekend and popped in the freezer for easy breakfasts all week. To rewarm, I just pop it into the microwave on 50% power for about 90 seconds and top with a little butter. I also ate some strawberries and blackberries for a fiber boost.

All Day Water

Every morning, I fill up my big water bottle with filtered water, then I add a packet of Sunfiber (a prebiotic/probiotic blend that nourishes good gut bacteria—it’s invisible and completely tasteless) and a packet of LMNT electrolytes which helps me stay high energy and makes my water taste really good which keeps me sipping all day. I’m a fan of all the flavors, but watermelon is probably my top choice.


Lunch: Tex-Mex Nourish Bowl

For lunch, I made a nourish bowl with Tex-Mex flavors. Since most nourish bowls use grains as a base, I used cauliflower rice instead—and didn’t miss the grains in this meal at all. Even if you’re not sensitive to grains like I am, the more you can fill your plate with veggies and protein, the more nutrient-dense your meals are going to be.

When I’m making a nourish bowl, I like to incorporate a cooked veggie, some raw veggies, a protein, something creamy like goat cheese or avocado, and then something crunchy like seeds or nuts or crispy chickpeas. And then I’ll do a dressing of some kind—sometimes I make one but today I used this Primal Kitchen one that I love.

grain free meal plan
grain free meal plan

Afternoon Snack: Pears with Cottage Cheese

For a snack, I am a huge fan of toast with all the delish toppings, and back when I was eating grains, toast with cottage cheese was a go-to protein snack for me. Since typical bread is now off the table, I’ve been looking for other healthy ways to satisfy those cravings. Turns out that a crunchy sliced pear is a really great vessel for cottage cheese and granola.


Dinner: Sweet Potato Black Bean Chili

This vegetarian chili is one of my favorite cozy recipes for cold days. I’m always on the hunt for dishes that are packed with nutrition, can be easily reheated, fit a variety of dietary needs, and most importantly, are incredibly delicious. Especially since several of my friends are either vegetarian or gluten-free. Thankfully this vegetarian chili checks off every single box.

I’m actually doubling up the recipe and making some to take to my friend Claire who just had a baby. This is such a great meal to take to friends in need because it’s so nourishing and it fits pretty much every dietary restriction. And it makes great leftovers—they can truly just keep it in the fridge and warm it up whenever they’re ready to eat.

Bedtime Snack

I try to avoid mindless snacking at bedtime, but I also cannot stand to go to bed hungry, so I just try to listen to my body and eat something if I feel like I need it. I always have a cup of tea (decaf chai or bedtime tea) with a little steamed pistachio milk or whole milk, which usually does the trick. On this particular night, I also ate a handful of Chocolate-Peanut Butter Skinny Dipped Almonds which I’m newly obsessed with.


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