🌿 3-Day Gut Health & Debloat Meal Plan

Feel lighter, calmer, and more energized—naturally.
Created by Kea Schwarz, MS, RD – Functional Dietitian

💡 How This Plan Supports Your Gut

This plan is designed to:


✔️ Calm inflammation
✔️ Support regular digestion
✔️ Reduce gas, bloating, and discomfort
✔️ Nourish your microbiome
✔️ Use real food to support healing

Each day includes 3 balanced meals + 1 gentle snack, designed to give your gut a break and promote internal balance.

Nutrient Avg Per Day

Calories~1,750 kcal |Protein~78g | Carbs~170g | Fat~75g | Fiber~35g

🗓️ DAY 1

Morning Tonic:
Warm water + squeeze of lemon (optional: 1/2 tsp grated ginger)

Breakfast:
💚 Blueberry Chia Pudding

  • 3 tbsp chia seeds

  • 1 cup unsweetened almond or coconut milk

  • ½ cup frozen blueberries

  • Dash of cinnamon + 1 tsp ground flaxseed
    → Soak overnight or at least 2 hours. Top with pumpkin seeds before serving.

Lunch:
🥗 Quinoa + Roasted Veg Bowl

  • ½ cup cooked quinoa

  • ½ cup roasted carrots, zucchini, and fennel

  • 2 tbsp hemp seeds

  • Drizzle of olive oil and lemon juice

Snack:
🍵 Peppermint tea + 2 rice cakes with mashed avocado and sea salt

Dinner:
🥣 Ginger Carrot Lentil Soup

  • Cooked carrots, red lentils, celery, and onion

  • Flavored with turmeric, ginger, cumin, and veggie broth

  • Simmer until soft and serve with fresh parsley

🗓️ DAY 2

Morning Tonic:
Warm lemon water + pinch of turmeric

Breakfast:
🍌 Green Smoothie

  • 1 cup spinach

  • ½ banana

  • ½ cup cucumber

  • 1 tbsp ground flax

  • 1 scoop collagen or plant-based protein

  • 1 cup coconut water or almond milk
    → Blend and enjoy with 1 soft-boiled egg (optional)

Lunch:
🥣 Warm Beet & Arugula Salad

  • Roasted beets, sautéed arugula, and quinoa

  • Tossed in olive oil and apple cider vinegar

  • Topped with sunflower seeds

Snack:
🥕 Hummus + sliced cucumber or carrots

Dinner:
🍲 Salmon with Steamed Greens & Sweet Potato Mash

  • 4 oz wild salmon (baked with lemon + dill)

  • Steamed spinach and zucchini

  • Mashed sweet potatoes with olive oil and ginger

🗓️ DAY 3

Morning Tonic:
Chamomile tea with a dash of cinnamon

Breakfast:
🥣 Warming Oats with Pear

  • ½ cup oats cooked in almond milk

  • Topped with grated pear, cinnamon, chia, and walnuts

Lunch:
🥗 Simple Chicken & Veg Bowl

  • Shredded poached chicken breast

  • Steamed green beans, carrots, and zucchini

  • Served over brown rice with olive oil + sea salt

Snack:
🍵 Ginger turmeric tea + 1 boiled egg or a few olives

Dinner:
🥘 Zucchini Noodle Stir-Fry

  • Zoodles sautéed with bok choy, shredded carrot, and green onion

  • Cooked in sesame oil, coconut aminos, and fresh ginger

  • Add scrambled egg or tofu if desired

✅ Tips for Best Results

  • Eat slowly and chew thoroughly

  • Stay hydrated with herbal teas and water

  • Avoid carbonated drinks, processed foods, and raw cruciferous veggies during the 3 days

  • Prioritize rest and gentle movement (like walking or stretching)

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