Easy Gut Healing Meal Ideas – AIP Paleo Gluten – Free

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Meal Ideas 1080X675 1 | Easy Gut Healing Meal Ideas - Aip Paleo Gluten - Free

So you’ve started a new “gut healing journey”—or at least you’re up for experimenting with the possibility that certain foods may not be working for your digestion—even “healthy foods.”

We’ve talked some about why you still may feel constipated, bloated or experience gas, IBS and other gut issues when you eat certain things…so NOW what do you do about it?

Does constipation, bloating, diarrhea or stomach cramps mean you’re stuck with drinking bone broth or a list of about 5 foods FOREVER?

No way!

The ultimate goal of ANY “healthy” lifestyle or eating plan should be to “eat in abundance” or the “least restrictive mindset”—thinking: “What CAN I have?” as opposed to “What CAN’T I have?”

In order to eat an abundance of foods however within this context, sometimes a short-term “reset” or “refresh” phase for your gut health is necessary—a short term dietary elimination that removes some of the most known or triggering “gut irritating” foods that continue to throw fuel onto the fire of your GI symptoms in the first place.

And, like a dirty windshield with lots of dirt on it—sometimes you have NO idea what foods or “dirt” is making your windshield “dirtier” until you “clean the windshield” (or take them out), then let them back in.

When I am working with a client around “healing their gut” as well as problem solving what foods do—and do not—agree with them, some of the common denominator foods that trigger GI disturbances need to be removed for at least 21 to 30 days in order to then re-test or reintroduce how they do or don’t feel with them back in their diet.

These “gut irritating” foods include:

  • Eggs (specifically egg whites and conventional eggs)
  • Conventional Dairy (yogurt, cheese, milk)
  • Conventional Meats (Tyson, Perdue Farms, non-organic deli meats, etc.)
  • Soy
  • Grains & Gluten (pasta, breads, oats, cereal, rice)
  • Many gluten-free products with gluten-cross contaminants (rice, corn, tapioca)
  • Nuts (moderation—reducing to 1 serving/day, raw and soaked)
  • Instant Coffee
  • Nightshade Vegetables (Peppers, Tomatoes, Eggplants)
  • Nightshade Spices (Paprika, Chili Powder, Cayenne, Red Pepper Flakes)
  • Artificial Sweeteners
  • Sugar

So what to eat if you CAN’T eat any of these things during a “reset” or “refresh?!”


There is still an abundance of foods out there—and it may just be a matter of a little creativity to get the wheels in your head turning around all the delicious foods—and meals—to come.

(In other words: No cardboard, dry broccoli and bland chicken coming your way).

Simplicity + real foods + just-right-seasoning (and healthy fats) goes a long ways.

Here is your arsenal of “refreshing” (gut-loving) meal ideas during an elimination or “reset” phase in your own gut health.


  1. Eggs & Bakey
    3-4 Scrambled Egg Yolks (Pastured Eggs) + Spinach + Mushrooms in 1 tbsp. Ghee Slices Uncured Turkey Bacon
  1. Yogurt Parfait
    Goat’s Milk Plain Yogurt or Goat’s Milk Kefir + Fruit + 1/4 cup Raw, Soaked Nuts
  1. Sausage with Avocado
    Organic Turkey or Chicken Sausage (Applegate Farms, or Homemade)
    1/2 Avocado, 1/3 cup Sauerkraut, Pan-fried Greens (in Coconut Oil)
  1. Bone Broth Soup
    Bone Broth + 1 Tbsp. Grass-fed Butter + Shredded Chicken + Softened Veggies or Greens
  1. Melon Wrapped with Organic Deli Turkey or Smoked Salmon
    Melon, Organic Deli Meat, 1-2 Tbsp. Coconut Butter
  1. Meatloaf Muffins
    1-2 Meatloaf Muffins or Turkey Meatballs, 1/2 Avocado
  1. Banana Pancakes
    2 Pastured Egg Yolks + 1 tbsp. Raw Sunbutter + 1/2 Banana (ripe) + Cinnamon
  1. Breakfast Tacos
    Coconut Flour Tortilla + Chicken Sausage + Avocado Slaw (or scrambled pastured egg yolks)
  1. One-Pan Hash
    Diced Butternut Squash + Ground Turkey + Kale/Greens + Sea Salt + Pepper + Coconut Aminos
  1. Morning Booster Smoothie
    Spinach + Equip Foods Protein Powder OR Vital Proteins Collagen + Frozen Berries + 1/2 Avocado or 1 tbsp. Raw Sun-butter + Ice
  1. Zucchini, Pumpkin, Blueberry or Banana Muffins (Coconut Flour, No Added Sugar or Sweeteners except Fruit)
    1-2 Muffins + Uncured Turkey Bacon, Turkey/Chicken Sausage, or Additive-Free Equip Foods Protein Powder (shake up in water)


  1. Chicken Salad
    3/4-1 cup Pulled Chicken or Tuna + 1-2 Tbsp. Avocado Oil Mayo + Sea Salt + Mixed Greens + Side Roasted Rainbow Carrots or Cucumbers
  1. Unwich
    Organic Deli Meat + 1/2 Avocado + Dijon Mustard + Collard Green Wraps + Side Crispy Brussels Sprouts or Sweet Potato Chips
  1. Herb Crusted Chicken Breast
    Chicken (or Fish) + Assorted Roasted Veggies (ex. Zucchini & Yellow Squash + Roasted Asparagus, drizzled with Extra Virgin Olive Oil)
  1. Wild Salmon Salad
    Canned Wild Salmon + Top on Mixed Greens + Roasted Beets or Butternut Squash + Zucchini + 2 Tbsp. Primal Kitchen Ranch or Cesar Dressing
  1. Stuffed Sweet Potato
    Sweet Potato + Ground Turkey or Beef + Greens + 1-2 Tbsp. Coconut Butter
  1. Turkey or Bison Meatballs (Homemade)
    Dip in Primal Kitchen Honey Mustard + Green Beans + Butternut Squash
  1. Rotisserie Chicken
    Top on Mixed Greens + Roasted Veggies + 1/2 Avocado + Apple Cider Vinegar
  1. Tuna Wrap
    Coconut Flour Tortilla + Canned Wild Tuna + Avocado Mayo + Side of Kale Chips
  1. Grown-up Lunchable
    Turkey/Ham/Chicken Rollups + Roasted Vegetables with Pesto Mayo or Primal Kitchen Salad Dressing + Small Piece of Fruit
  1. Meat + Veggie Skewers
    Chicken or Peel-&-Eat Shrimp + Zucchini & Yellow Squash + Drizzle with Avocado or Olive Oil + Cauliflower Rice or Spaghetti Squash Noodles

Bonus: Dinner Leftovers

Anything you like, to go


  1. Creamy Spaghetti Squash Casserole
    Chicken or Ground Meat + Spaghetti Squash + 1/3 cup Avocado-Basil Pesto+ Sea Salt + Pepper  + Pan-Fried Greens
  1. Tacos
    Ground Turkey, Grass-fed Bison or Beef with AIP-Friendly Spices + Lettuce Wraps + Guacamole + Roasted  Carrot Fries
    1. Roasted Butter Chicken
      Whole Pastured Chicken (roasted at 400-degrees with 2 tbsp. ghee + sea salt on outside) + Small Sweet Potato + Steamed Broccoli
    1. Baked Herb Salmon or Cod
      Salmon + Lemon Garlic Roasted Asparagus + Yellow Squash
    1. Stuffed Acorn Squash
      Acorn Squash, half + Ground Meat + Greens + 1-2 tbsp. Coconut Butter or Goat Cheese
    1. AIP Mediterranean Chicken Pizza
      Coconut Flour + Arrowroot Starch Crust + Chicken + Pesto + Greens + Olives
    1. Pan-Seared Steak
      Cast-Iron Seared Flank Steak (grass-fed) + Sea Salt + Pepper + Coconut Aminos + Cauliflower Mash + Pan-fried Collard Greens
    1. Shredded Crockpot Chicken or Pulled Pork
      Top off Diced Butternut Squash + Greens + Primal Kitchen Ranch
    1. Hamburger or Beef & Veggie Stew
      Grass-fed Ground Bison or Beef (cooked) + Plantains (softened) + Carrots + Celery + Bone Broth + Sea Salt + Pepper + Bay Leaf + Cinnamon + Avocado Crema
    1. Stir Fry
      Chicken, Shrimp or Grass-fed Beef + Mixed Veggies (Broccoli, Squash, Carrots, Onion) + Coconut Aminos + Cauliflower Rice
    1. Turkey Burgers or Bison Burgers
      Patties + 1/2 Avocado + Sweet Potato “Fries” (homemade)

    Bonus: Breakfast for Dinner

    Scramble up some egg yolks + bacon or turkey/chicken sausage, alongside some greens and other veggies. Add some avocado r cook down in ghee/grassfed butter or coconut oil. And voila! Breakfast for dinner.

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