14 Day Gut-Friendly Meal Plan
This fabulous 14 Day Gut-Friendly Meal Plan has been created for you, based on my years of bitter personal experience (boo), clinical experience (yay) combined with the latest research on the constantly-evolving microbiome (microorganisms that live in your gut and their collective genetic material).
- Frustrated by not knowing what to eat to help your tummy?
- Disgruntled by the discomfort (& embarrassment) of bloating and gas?
- Fed up with constipation, diarrhoea or unpredictable bowel movements?
- Confused by media coverage of what is ‘good’ and ‘bad’ for your gut?
- Annoyed with often putting your life on hold?
- Frustrated by your lack of energy?
- Irritated by your low or fluctuating mood?
- Paralysed by inaction as you don’t know where to start?
- Concerned about maintaining good gut health?
My experience of IBS, intolerances and compromised immunity meant years of anxiety, discomfort and the frustration of not knowing what to do. I understand how you feel and know how important it is for you to find someone who can help you on your journey.
NICE clinical guidelines published 2008, updated in 2017 state “Irritable bowel syndrome (IBS) is a chronic, relapsing and often life-long disorder”. I beg to differ about the last part of that sentence.
Do you want to feel…
- In control of your health?
- Happy there’s light at the end of the tunnel?
- Reassured what foods will help and hinder your tummy?
- A calmer and more predictable tummy?
- Increased energy?
- A revitalised mood?
- Relief that you’ve got access to safe, practical advice?
- Happy that you have recipes for every occasion at your fingertips?
- Supported – with others who understand?
My life changed for the better when I realised how much food could make a positive difference to my IBS.
I want to help others not to suffer for as long as I did, there really is no need. After years of doing mainly 1:1 personalised nutrition consultations, I have created this 14 Day Gut-Friendly Meal Plan to be able to help more people like you.
You will get access to…
Immediately downloadable 14 Day Gut-Friendly Meal Plan to view on your device or print
Safe, practical & realistic advice from a qualified nutritionist specialist in digestive health
Optimally balanced recipes – I’ve done all the thinking for you
Over 50 delicious recipes to tempt your taste buds:
Shopping list (vast majority from standard supermarkets)
Jane’s top tips (simple but effective)
Fad-free, weird ingredient-free recipes
Useful checklists to help you reach your goal
A gorgeous Gut-Friendly Guidelines chart to stick on your fridge
Clear guidance of how to start the plan – dive in head first or dip your toe tentatively
A closed Facebook Group to get support from me and other Meal Planners
PLUS: You will never be hungry or feel deprived – gorgeous, mouth-watering treats are an integral part of this plan!
You can get all this for a one-off payment of £30.
It’s not for you if:
You’re looking for a quick fix or magic pill
Cooking from scratch is never going to be part of your repertoire
You want the desired outcome without putting in the work
You have a multiple ‘non-negotiable’ mindset
You only want to spend 5 minutes preparing dinner
It’s for you if:
You understand cooking real, whole food is the key to a healthy gut for now and the future
You can’t afford 1:1 personalised support
You’re open to viewing food as medicine
You’re willing to invest time in preparing healthy food that will nourish you
You long to be part of a small, caring community that supports each other on an often-difficult journey
Lamb tagine was a huge hit and froze really well, got 16 meals out of 1 batch (packed with extra veg).
The recipes are scrumptious and easy to and follow. I made the harissa chicken for the girls at work – they enjoyed it so much they asked me to make it again! Be careful with the banana bread though – it’s so good that I have to freeze it in slices or I’d eat it all! ??
I love the information and the explanations in the booklet and how practical you are!!
We just had homemade beef stir fry including cabbage; carrot; baby corn; mushrooms; red onion; white onion; garlic; sugar snap peas. Drop of balsamic vinegar, honey and splash of olive oil, salt and pepper. Clear plates!! Whoop whoop!
For breakfast today, I’ve had smoked salmon (in the freezer from Christmas!) and avocado – yummy. I’ve made guacamole with the rest of the avocado and now on to banana bread as had them left over from work. Loving these recipes and such great recipes. Thank you ?
Just wanted to share. Feeling chuffed and uber proud, change is possible. We are currently working through gradual changeover of foods. Other half is mega fussy, anti-veg and fruit nightmare and I refuse to cook two meals. So far this week he is a raspberry jam convert now – love it! Spoonful with yogurt (next step to introduce dairy free option ?) and portion of granola.
I’ve just been dipping in and out but love the things we’ve tried.
For the first time in ages I feel it is a programme that is do’able with every day kind of food
I love the bliss balls and will keep a constant supply in the fridge!
Thank you for a plan that we can start adapting too, without sending my husband running for the hills
Just to clarify…
The Meal Plan can help:
- Support your stomach acid and digestive enzyme secretion
- Encourage bile flow for a healthy liver and gall bladder
- Improve bacterial balance favouring the good over bad
- Heal and repair the integrity of the mucosal gut lining
- Reduce food intolerance reactions
For an investment of just £30, you can have light at the end of the tunnel.
BONUS: Oh, and if you decide in the future to work with me 1:1 then this will be refundable against my 6 Month Gut-Healing programme.
Simple. No risk. 100% guaranteed.
p.s. Once you join you can also access my Facebook Group and get started on your journey to digestive wellness.
Can I just do part of the plan?
Yes. You can do as much or as little as you want. I have seen impressive results with just increasing hydration and changing snacks or simply changing breakfasts too.
Do I have to follow it strictly as a 14 day meal plan?
No. The beauty of this plan is to provide ideas to see how an ideal day may look regarding proportions of protein, carbs, fat etc. Even if you just use some recipes to integrate into your current diet, you should notice positive changes.
Can I just use it as a recipe resource?
Yes. As you have 14 choices for breakfast, lunches, dinners, drinks, snacks & condiments, there is a simple recipe for most occasions.
Are the recipes family-friendly?
Yes. They are widely loved by partners and any age children. They will love the ice cream, cookies, cake, burger & chips, bolognaises, mild curries, pancakes etc. but please note under 18s should not follow it strictly due to their nutritional requirements being different to an adult with digestive issues.
Is it suitable for everyone?
It is suitable for anyone with digestive issues as well as autoimmune conditions. It is not suitable for diabetics, people undergoing cancer treatment, pregnant women, under 18s or anyone who has been advised to follow a specific diet by their healthcare provider. If in doubt, please email Jane before purchase.
I’m worried I will have to give up foods!
The average person will expand their diet on this plan as it is packed with a variety of foods. And with all the foods mentioned above, you won’t feel deprived. Referring to point 1, you can do as much or as little of the plan as you choose, so you don’t have to give up anything.
What are some small changes I can make for big wins?
- Changing tea & coffee to herbal teas & water
- Swapping processed snacks for meal plan snacks
- Batch cook so you cook once, eat twice
What support is available if I have a wobble?
You get access to a dedicated FB group (lifetime access), come in and share your wobbles. There are always workarounds.
Are the recipes difficult or lengthy to prepare?
They are simple, recipes that anyone can make. Most have prep times of between 10 and 30 minutes plus extra for cooking. Some suggestions take 2 minutes to get from your store cupboard.
The longer cook times are ones that can be batch cooked and frozen, but oven time is still free time for you.
Can I purchase a printed version?
You purchase the download. You can easily print it at home (requires 40 pieces of paper, printed double-sided). Several purchasers have taken to print shops to have professionally printed.
Can I follow this as a vegetarian or a vegan?
Vegetarians will require tweaking. It is not suitable for vegans due to nutritional deficiencies omitting meat, fish & eggs.
This plan was designed to heal the gut which is why animal protein is a significant part of the plan, particularly bone broth. A diet too high in carbohydrates such as legumes & grains can be problematic for digestion which is why my plan limits carbohydrates that commonly trigger gut issues and includes nutrient-dense animal foods.
The meal plan includes 50% veg, fruit & herbs. That rises to 75% including grains and starchy veg. So, it’s only the last 25% that needs to be tweaked. About 10% of this is eggs and nuts, so that leaves about 15% to be substituted.
Breakfast, drinks and snacks are all easy. However, most lunches & dinners have animal protein in them. If you eat fish, you can follow this meal plan without risk of nutritional deficiency. Legumes & dairy are not included in the plan and so as well as fish your major protein source will include: eggs, nuts, seeds and grains – ensure you keep to the plate quarter for your protein content. Some vegetarians may wish to use bone broth. Although not included in the plan, I suggest you also add tofu & tempeh to increase protein.
Will it cost me any more eating on this plan?
Not necessarily. If you grab a latte on your way to work every day or get through a bottle of wine most weeks, then the money you will save on those will go towards the increased veg and good-quality protein. I give plenty of tips to help you save money in your shopping & cooking.
Ultimately though your health should be the most important investment you make – view it like an insurance policy.
Will my weight change?
Your gut should be the focus of this plan, when your gut and hormones are happy your weight should stabilise, whether you are underweight or overweight.
Is this a Low-FODMAP diet?
It is not a Low-FODMAP diet but includes many of the principles. Some high-FODMAP (often problematic foods) such as gluten, legumes, dairy, commercial condiments, sweeteners & fruit juices are not included in my meal plan.
However, prebiotic veg & fruit that are high-FODMAP are allowed such as apple, asparagus, broccoli, cauliflower, cabbage, garlic, leek, mushrooms, onions as well as honey, dates, dried apricots & cashews because they have benefits and not everyone reacts to them.
Do I need any special kitchen equipment?
Weighing scales & American cups will be useful. Sharp knives will make prep MUCH easier.
A slow cooker or pressure cooker are handy (and cost effective), but not essential. Storage jars for leftovers/freezing are useful. I cover all this in the plan – none need to be expensive!