The following menu plans are designed for those who have chosen these diet styles. Even if these are not your choice, there are many delicious recipes with each menu plan so check them out and try the ones that appeal to you.
For gluten free and dairy free options – just substitute for what you would typically use. For example, substitute coconut oil for butter or dairy free cheese for dairy cheese. If you need any gluten free recipes, please contact Lorene at info@thedigestersdilemma.com
Starting Your Day: A great way to start your digestive system off right is to start the day with one of the following:
- Juice of 1/2 lemon in 8 oz (225 ml) glass of warm water with 1.3 inch f fresh grated ginger
- 1 tablespoon apple cider vinegar in 8 oz (225 ml) warm water
- 1 tablespoon chlorophyll in room temperature with fresh ginger (optional)
Drink one of these at 15-30 minutes before breakfast
Regular 7 Day Menu Plan
Created by Sherry Mowbray, RHN
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | |||||||
| Breakfast | Omelet with sweet onion, leftover veggies and 1/4 cup kimchi | Beets and Blueberry Smoothie | Walnut Chocolate Chip Overnight Muesli | Banana Oat Bar and Starwberry Kefir | Eggs, Asparagus, Sweet Onions and 1/4 cup Kimchi | Beets and Blueberry Smoothie | Carrot Apple Flax Muffins |
| Lunch | Lentil and Spinach Soup, – bake beets for dinner | Tabouleh with Chicken and Beet Salad | Sauerkraut Salad with Baked Beans | Lentil and Spinach Soup | Chicken Ceasar Salad Wrap | Sloppy Sam with Sauerkraut | Soba Noodle Soup with Beans |
| Dinner | Pan Rpasted Chicken with Quinoa-Barley Tabouleh abd Beet Salad | Bake Beans with Cornbread and Sauerkraut | Rainbow Trout with Steam Fried Veggies and Wild Rice Pilaf | Dijon Chicken with Asparagus and new Potatoes | Sloppy Sam with Green Salad and Cultured Vegetables | Taco Salad | Talapia Bouiliabase, with Green Salad and Kimchi |
| Snacks | Banana Oat Bars, Pears and Walnuts | Banana Oat bars, Jicama with Your favourite dip | Diced Apple with Cinnamon and Sunflower Seeds, Celery and Nut Butter | Pear and Walnuts, Jicama with your favourite dip | Whole Grain Crackers with Nut Butter, Apple with Cinnamon | Diced Pear with Cinnamon and Sunflowers Seeds, Banana Nut Bars | Carrtos and Celery with Hummus, Pear and Walnuts, |
Shopping List For 7 Day Regular Menu Plan
Recipes For 7 Day Regular Menu Plan
7 Day Paleo Menu Plan
Created by Tai Speakman
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | |||||||
| Breakfast | 2 Whole Eggs, prepared any way with Guacamole and 2 Strips of Bacon | Green Smoothie | Banana and Berry Pancakes | Coconut Chia Breakfast Pudding | Green Smoothie | Omelet wit Mushrooms, Bell Pepper and 2 slices nitrate-free Turkey Breast | Baked Avocado Eggs with 2 Strips Canadian Bacon |
| Lunch | Gazpacho Soup with Canned Tuna | 2 Boiled Eggs on Green Salad | Chicken, Kimchi and Avocado Lettuce Wraps with Gazpacho Soup | Cobb Salad (Chicken, egg, lettuce, tomatoes, blue cheese dressing) | Left over Crock Pot Pork with Steamed Veggies | Curly Green Salad with left over steak cut into strips | Cauliflower Tabouleh with canned salmon |
| Dinner | Chicken Stir Fry with Cauliflower Rice | Grilled Tuna Steak with Steamed Veggies | Shrimp Scampi Linguini | Lemon Garlic, Broccoli and Crock Pot Pork | New York Sirloin Strip Steak with Sweet Potato Fries | Grilled Garlic Chicken with Grilled Veggies – marinated in balsamic vinegar, olive oil, garlic and oregano | Turkey Burger with Parsnip Fries |
| Snacks | Trail Mix, Strawberries | Ants on a Log, Pear with Nut Butter | Bone Broth, Almond Milk, Apple | Veggies with Guacamole, Almonds, Sulfite-free Dried Apricots | Tuna, with apple cider vinegar and olive oil, Banana | Energy Bar, Ants On A Log | 2 Hard Boiled Eggs, Berries |
Shopping List For 7 Day Paleo Menu Plan
Recipes For 7 Day Paleo Menu Plan
7 Day Vegetarian Menu Plan
Prepared by Rita Thadani, RHN
For any item that does not have an accompanying recipe, the item can be found in the health food store or Indian or Persian specialty stores.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | |||||||
| Breakfast | Scrambled Eggs with basil pesto, sundried tomatoes and feta cheese. 2 pieces whole grain toast | Coconut Berry Smoothie | Hot Oatmeal with Dried Fruits | Steamed Idlis with Coconut Chutney | Smoothie | 2 Eggs Benedict, Banana | Kamut Cereal with Kefir Milk (kefir mixed with milk of choice) with mixed berries and almonds |
| Lunch | Spinach and Strawberry Salad with balsamic vinegar, olive oil, dressing with 2-3 Veg Cutlets | Pasta Pomodoro with mushrooms and Basil, 1/4 cuo Sauerkraut | Green Salad, Cultured Vegetables and Chana Naan | Veggie Pannini with Green Salad | Apple and Bean Sprout Salad with orange, juice, lime juice and olive oil dressing, 2 Rava Dosas | Asian Chow Mein Salad with 1/2 cup Kimchi per person | Veggie Cous Cous Stew |
| Dinner | Stir Fry Veggies with Brown Rice and Miso Soup | Chana with Naan, Cultured Vegetables | Rava Dosa and Coconut Chutney | Toor Dal and Rice, with Roasted Cauliflower and Spinach, with 1/4 cup yogurt | Vegetarian Biryani with Raita and naturally fermented pickles | Mediterranean Pizza | Falalfel Sandwich (in a pita with lettuce and veggies) with Hummus and Sauerkraut |
| Snacks | Nut Butter and Celery, Pear | Whole Grain Cracker with Hummus, Banana | Raw Milk Aged Cheddar with Crackers, Apple | Popcorn, Berries | Hummus with veggies, Pineapple Slices | Trail Mix, Apple | Nut Butter with Crackers, Mango |
Shopping List For 7 Day Vegetarian Menu Plan
Recipes For 7 Day Vegetarian Menu Plan
7 Day Vegan Menu Plan
Created by Silvia Rocca, RHN
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | |||||||
| Breakfast | Apple Oatmeal | Blueberry Parfait | Banana Chocolate Toast | Chocolate Coconut Cereal | Peanut Butter Smoothie | Strawberry Pancakes | Zucchini Nut Bread |
| Lunch | Sprouted Caesar Salad with Tempeh | Leftover Buttnerut Pasta with side salad | Portobello Leftover | Leftover Falafel | Reuben Sandwich | Leftover Lentil Tomato Soup | Leftover Tomato Pizza with Salad |
| Dinner | Butternut “Cheeze” Pasta | Portobello Burger with Sauerkraut | Falafel Bites with Salad | Alredo Vegetable Rice | Red Lentil Tomato Stew with Kimchi | Roasted Tomato Pizza | Raw Taco Salad with Sauerkraut |
| Snacks | Banana with yogurt, 10 almonds | Hummus with Veggies, Orange | Whole grain muffin with cocont butter, Strawberries | Trail mix, Pear | Apple Slices with cinnamon and sucanat, 10 Cashews | Baba ganoush and whole grain crackers, Kombucha | Sweet treat of choice, Mixed berries |
