7 Day Lectin Free Meal Plan (PDF)

Description

This meal plan focuses on removing lectin containing foods, and includes delicious whole foods.  The low lectin diet was popularized by Dr. Gundry in his book The Plant Paradox.

All the recipes contain simple ingredients that you can find at your local grocery store.

This low lectin meal plan includes:

One 7 day meal plan

The plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

It will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Lectin-free diet grocery lists

The plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

The 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

• Roughly 1700 calories

• Roughly 60% of your calories from fat, 20% from carbohydrates, and 20% from protein. This amounts to roughly 120 g of fat, 100 g of carbohydrates, and 100 g of protein on average.

• Roughly 17 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in a lectin free diet?

• Animal protein (chicken, turkey, pork, beef etc.) Preferably free range, organic, or grass fed.

• Wild fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)

• Organic eggs

• Grain free flour alternatives (almond flour, coconut flour, hazelnut flour, cassava flour, tigernut flour, arrowroot, tapioca flour, etc.)

• Vegetables (including cruciferous vegetables, broccoli, cauliflower, bok choy, napa cabbage, swiss chard, arugula, watercress, sweet potato, kohlrabi, kale, celery, onions, leeks, chives, scallions, carrots, brussel sprouts, beets, radishes, asparagus, garlic, mushrooms, leafy greens, fennel.)

• Fresh fruits (blueberries, raspberries, blackberries, strawberries, cherries, pears, kiwi, apples, peaches, plums, apricots, figs, dates, lime and lemon juice)

• Avocado

• Coconut products (coconut oil, coconut milk and coconut butter)

• High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)

• Nuts and seeds (macadamia nuts, walnuts, pistachios, pecans, hazelnuts, brazil nuts, pine nuts, flax seeds, hemp seeds, psyllium)

• Herbs, spices and seasonings (except chili pepper and miso)

• Natural sugar-free sweeteners such as stevia and monk fruit

• Dark chocolate, cacao and cocoa powder

• Sea salt and black pepper

What foods are excluded in a low lectin diet?

• Processed and pre-made food with artificial ingredients (think fast food!)

• Plant-based protein alternatives (tofu, pea protein, seitan, )

• Refined and processed grains (white bread, muffins, scones, donuts, or anything made with white flour)

• Whole grains (wheat, oats, quinoa, rye, bulger, white and brown rice, barley, buckwheat, corn)

• Nightshade vegetables (tomatoes, bell peppers, chili peppers, white potatoes, eggplant)

• Dairy products (cow’s milk, cream, ice cream, cheese, whey protein)

• Beans and legumes (kidney beans, lentils, black beans, chickpeas, green peas)

• Soy (soy sauce, soybeans/edamame, soybean oil, soy milk)

• All simple sugars (including cane sugar, brown sugar, coconut sugar, honey, maple syrup, and agave nectar)

• Vegetables (peas, sugar-snap peas, green beans, chickpeas, bean sprouts, lentils)

• Fruits (cucumber, zucchini, pumpkin, squash, melons)

• Nuts and seeds (pumpkin seeds, sunflower seeds, chia seeds, peanuts, cashews)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.