I’ve heard your feedback, and I’m thrilled to introduce a revamped "Meal Plan" program
designed to easy your way into the 40-day program. The goal is to make the journey toward better health simpler and more achievable. We’re extending the program another 40 days, to give you time to gradually reset your microbiome, embrace healthier habits, and feel great.
Phase 1: Preparation (Days 1-10)
We’ll start by easing into the program, helping your body get used to healthier choices.
Vegetable Goal: Aim for 2-3 cups of vegetables daily. Start by adding one extra cup of veggies compared to your usual intake.
Fluids: Focus on drinking plenty of water (half your body weight in ounces) and herbal teas. Pre-meal drinks (lemon water, aloe water, apple cider vinegar) are optional at this stage.
Meals: Include vegetables and a protein source with each meal but keep it simple. Light breakfasts (like smoothies) are great.
Snacks: Choose from the approved snack list (nuts, seeds, low-sugar fruits), but don’t worry about tracking fructose grams yet.
Begin Reducing Certain Foods: Gradually cut back on processed meats, gluten, and sugary snacks. Aim to swap one allergen or inflammatory food at a time.
Phase 2: Transition (Days 11-20)
Now, we’ll begin solidifying the new habits and introducing more changes.
Vegetable Goal: Increase to 4-5 cups of vegetables daily, incorporating a mix of raw and lightly cooked options.
Fluids: Make the pre-meal drink a daily habit before one meal each day.
Meals: Add more variety to your meals, aiming for a mix of 2-3 different vegetables with each meal.
Snacks: Stick to the approved snacks and start limiting fruit intake to 1-2 servings a day.
Continue Cutting Out More Foods: Work towards reducing grains, dairy, and refined sugars. Follow the approved meat options if not plant-based.
Phase 3: Adjustment (Days 21-30)
At this stage, your body will begin to adapt to the new habits more fully.
Vegetable Goal: Increase to 6 cups of vegetables daily, diversifying the range of vegetables each week.
Fluids: Continue pre-meal drinks before lunch and dinner. Stay hydrated with water and herbal teas.
Meals: Focus on balanced meals with a protein source and 3 different vegetables. Experiment with various cooking methods and new veggie combinations.
Snacks: Keep snacks vegetable-based or include small portions of nuts and seeds. Avoid fruit as your last snack of the day.
Eliminate Restricted Foods: Completely eliminate grains, legumes, dairy, sugar, and processed meats.
Phase 4: Reset (Days 31-40)
The final phase will help you solidify these new habits and experience the full benefits of the program.
Vegetable Goal: Aim for 7 cups daily to maximize the variety of vegetables for a well-rounded microbiome reset.
Fluids: Continue the pre-meal drinks before all meals and ensure you’re drinking plenty of water and herbal teas.
Meals: Stick to the full meal structure: three main meals with protein and vegetables, plus up to three snacks. Snacks: Continue with approved snacks, prioritizing nutrient-dense options like avocados or vegetable dips.
Strictly Avoid Restricted Foods: Stay on track with the list of foods to avoid and focus on nutrient-dense, antiinflammatory choices.
Weekly Check-ins & Flexibility
We’ll have weekly check-ins to monitor progress, troubleshoot challenges, and celebrate your wins!
To keep things realistic, I’m also introducing a "flex meal" each week. This allows you to enjoy a non-restricted item (within moderation), making the program more sustainable and enjoyable.
The 40-day plan allows for a gradual, manageable transition into the microbiome gut reset program. It helps to create healthier habits, allowing you to inch into the program step by step. I’m here to support you every step of the way, so let’s make this journey fun, doable, and rewarding!
If you have any questions or need help, feel free to reach out. I’m excited to get started with all of you!
For further information, please reach out to us at msakuae@gmail.com
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