Nutrition Self-Experiment_MealPlan

Nutrition Self-Experiment: Meal Plan

Day 1 of my Nutrition Self-Experiment is just around the corner!  Today marks one week until I begin the elimination phase! This past week has consisted of more preparation and planning so that I feel prepared and ready to tackle the challenge of this elimination diet.  Specifically, I’ve been crafting a meal plan for the first 14 days of the elimination as well as a daily journal to use throughout.  I can’t stress enough how important and empowering it is to begin an elimination diet with a plan and the proper preparation. This can be a lot of work to put together on your own.  So the good news is that I am sharing mine with you so you don’t have to do it all yourself!

Last week I shared my plans for performing a stool test, tapering off of all supplements and coffee, my AIP & Low FODMAP ‘YES’ Foods list, and my experiment plan of action.  Check out last week’s post where you can download my AIP & Low FODMAP ‘YES’ Foods list!  Also, if you are new here and want to get up to speed, check out the introduction post to read more about the purpose, hypothesis, and general plan for my experiment.

14 Day Meal Plan

Having a meal plan helps you focus on what you can eat!  It also eliminates the stress of figuring out what to eat when you are (already) hungry and makes shopping a breeze.   If you are unfamiliar with Diane Sanfilippo and her best-selling book, Practical Paleo, I highly recommend you pick up a copy, as it is a valuable resource.  This book is a wealth of knowledge and has so many tasty recipes! It has been really helpful for me ever since I transitioned to a real food lifestyle.  I used this book and some of the recipes as inspiration in creating my 14 Day Meal Plan for the experiment.

 

Enter your name and email address above and I will email you the 14 Day Meal Plan!  Also, follow me on Instagram @marcelle.phene so you can view my story where I will be posting pictures of everything I’m eating.

You will notice that I’ve included a restaurant meal on Day 9 of the Meal Plan.  I have plans to travel that weekend and have created my meal plan in support of this.  Including travel and connection is an important part of healing for me.  I will bring along many of my own snacks for the 2-day trip but will plan on eating out for dinner.  I know that both sashimi or a grass-fed burger, bunless of course, will be good-enough options.  Don’t let perfection keep you from living your life!

Daily Journal

Daily Journal 

A daily journal is a great tool for documenting what is happening while you are doing this hard work.  It kind of defeats the purpose to do an elimination and reintroduction if you don’t track the changes.  Tracking helps you identify what is working and what is not.  It allows you to see your symptoms over time and can be helpful if you are working with a coach or other health professional.  Keeping a daily log gives you feedback that you can archive and look back on if you start experiencing the same symptoms again.  To top it all off, it is a great tool to keep you in the present moment and can provide reminders of where you want to keep your focus.

Daily Journal 

Shopping

Per the schedule, I am doing some grocery shopping for my elimination phase today.  Technically a day ahead of schedule – woohoo!  I will be purchasing my pantry staples and hopefully most of my meats and bones online and I want to make sure they arrive in time.

Thrive MarketThrive Market is my favorite place to shop for real food pantry staples (read my review of their service) so I’m placing an order with them to stock up on a few items for the elimination phase: organic green tea, organic green olives, canned non-GMO wild Alaskan salmon, plantain chips, organic turmeric powder, organic ground ginger, and organic oregano.  I love that I can purchase these products online at a discount and get them delivered for free!  Saves so much time at the grocery store!

Investing in quality meats, poultry, and seafood is one of the best health investments out there, in my opinion.  Pastured, grass-fed and organic meats are true superfoods!  For that reason, I am purchasing as many of my meat products as possible online at US Wellness Meats.  This way I know I will be eating the best quality and don’t have to scavenge all over town for what I need.  US Wellness Meats is an online distributor of grassland beef, poultry, pork and wild-caught seafood.  They have everything from filet mignon to liver to oxtail!  I’ll be purchasing beef marrow bones, ground beef, ground pork, Atlantic sea scallops, beef shanks, and beef pemmican.

Later on, I will share exactly how much I spent on groceries.  You will be able to see that when you eliminate a lot of the junk, you end up actually saving money!

Experiment Updates

I completed and mailed my stool testing with uBiome on Friday, 8/18/17.  The process was incredibly simple and pain-free. I hadn’t used this company before and was very pleased with their test collection method.  Just a simple swipe of the toilet paper after a bowel movement!  They have an online portal where I logged my sample date and will receive the results once they are ready, hopefully in about 6 weeks.

I also began my supplement tapering on Friday, 8/18/17.  I cut the doses in half for the first week as planned.  I’m cutting them in half again this week before the elimination start date.  So far, I don’t notice any real changes or withdrawal type symptoms.

On Monday, 8/21/17, I began my tapering off of coffee as planned.  Today was the first day of tapering back (cutting brew time in half) and I’m feeling pretty good!

Following my calendar, today I am also beginning my pre-elimination phase journaling to use as a baseline for the experiment!

Experiment Start Date: September 1, 2017

Stay Tuned for updates as I begin the elimination phase of my experiment!

Please let me know if you have any questions or comments, I love hearing from you! Spread the Love and share this post with someone!


If you would like help creating your own real food ‘self-experiment’, then Transformational Nutrition Coaching could help!

Book a FREE Discovery Session with me today and let’s work together to create a plan and transform your life!


References:  

The Autoimmune Protocol,  Modifying Paleo for FODMAP-Intolerance, Spices on the Autoimmune Protocol – The Paleo Mom, Dr. Sarah Ballantyne 

Sanfilippo, Diane. Practical Paleo, 2nd Edition. Canada: Victory Belt Publishing Inc., 2016.


This post contains affiliate links.  Click here to read my affiliate disclosure.

Disclaimer:  The information in this post is not intended as medical advice, or to replace a one-on-one relationship with a qualified health care professional. Marcelle encourages you to make your own health care decisions based upon your research, and in partnership with your doctor, licensed dietitian, or nutritionist. The information provided in this post and the entire contents of www.marcellephene.com are based upon the opinions of Marcelle Phene and are for general educational purposes, and have not been reviewed nor approved by the FDA. You are solely responsible for your health care and activity choices.


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