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A Meal Plan for Healing Leaky Gut &
Regrowing a Healthy Intestinal Mucosa

Bring Peace to your Gut ~ Transform your Life!


This "Meal Plan" is recommended for all who have just received a BODY TUNE-UP
as well as those who want to relieve their uncomfortable symptoms listed


Click here to read an article about how the Body Tune-Up will serve you and your family

Click here for  info about adding he Body Tune-Up to your Healing Practice.

Click here to find courses on the Body Tune-Up

If you are reading this, chances are that you would benefit greatly 
from eating foods with less acid, 'fire' and fiber for a few weeks as you watch the
symptoms you are experiencing diminish or disappear, returning you to a 
healthier experience of living in a body and enjoying your life!

If your body has been recycling toxins for a while, causing you pain or discomfort,

it's a sure sign that your Ileocecal valve has been stuck OPEN, and this toxic overload can caused inflammation in your body which can show up as a Leaky Gut Syndrome allowing many unhealthy symptoms to occur and not go a way.

Here's a list of the most common ones we see regularly in our clients:


* Nagging Shoulder or Neck Pain
* Lower Back Pain 
* Headaches & Migraines
* Acid Reflux
* Indigestion or Upset Stomach
* Excessive Gas & Bloating
* Swift Mood Changes
* Unusual Crankiness
* Chronic Depression or Anxiety
* Low Energy or Fatigue
* Dark Circles Under the Eyes
* Excessive Anger/Short-Fused
* Constipation or Diarrhea
* Suicidal Tendencies
* Any Infection that won't go away (even after antibiotics)

* Skin Disorders, Itchy Rashes, Cold Sores, Pink Eye, etc.

*Autoimmune disorders, IBS, Hashimoto's, Crohn's, or Rheumatoid Arthritis

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If you have just received A Body Tune-Up,

a 21-day Meal Plan is advised to give your digestive tract a break from all the spicy foods. processed foods, caffeine, alcohol, chocolate, popcorn, and sugar, so it has a chance to heal


 If you decide to begin this meal plan, please follow it 100% for the full duration.

One slip can undo the BTU adjustments, as well as a week of eating mindfully.


However, if you follow this meal plan precisely for 21 days, your body will be ready to begin integrating foods back into your diet. It may be best to avoid the biggest GUT stressors for an additional 7 days. After 28 days, your body will likely be ready to handle those foods too.


   * BONE BROTH is especially healing * 

Foods to Eat

You will be eating simple, gentle foods that are easy on your digestive a young baby would. This will allow your colon’s mucous membrane to heal. Although it may seem limiting at first, we have found creative ways to make delicious meals from these ingredients. You may even notice your taste buds becoming more sensitive and appreciative of simpler tasting foods. When you do begin to eat other foods they will taste better than before.

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Soft Cooked Fruits & Veggies  + Protein

1/3 Leafy Greens / 1/3 Carbs / 1/3 Protein
Low acid fruits: peaches, pears, apples, Bananas

NO grains, caffeine, chocolate, alcohol or spices 

Fruits & Veggies (Organic when possible)

  • Lots of Leafy Greens: Kale, Spinach, Collards, Chard (Ideally 1 bunch per day)

  • Soft Cooked Veggies, Roots, Squashes, Potatoes (Russet Potatoes and Sweet Potatoes/Yams must be peeled to reduce fiber)

  • Soft Cooked, Low-Acid Fruits: Bananas, Pears, Peaches, Apples (peeled) – Try making pots of apple sauce or fruit compote


Protein (Sourced from Local Organic Vendors when possible)

  • Eggs

  • Tofu or Tempeh (make sure there are no added spices)

  • Plain Yogurt or Cottage Cheese - Dairy is NOT required!   
    Substitutes: coconut milk, rice milk, oat milk and soy milk are OK

  • Meat: Fish, Chicken, Turkey, Beef 


No Spices, Just Herbs & Flavorings such as:

  • Salt (Choose organic unprocessed options such as Himalayan or Sea Salt)

  • Cooked herbs (Basil, Oregano, Thyme, Sage, Rosemary, etc.)

  • Omega Oil - Udo’s 3-6-9 oil / Flax oil / Hemp oil / Coconut Oil

  • Bragg’s Nutritional Yeast (B vitamins)

  • Bragg’s Liquid Aminos or Coconut Aminos

  • Maple Syrup and Honey (in moderation of course)

  • OILS: Oils such as coconut oil, olive oil, sesame oil, etc. are important in this meal plan as they provide essential Omega Oils and keep you regular



  • Lots of Bone Broth! (Bone Broth will help to seal the colon from leaking)

  • Lots of Water: Ideally filtered/purified--4 laters, or one gallon per day!

  • Herbal Teas: Non-caffeinated (try to avoid ginger for a while)


A Note on Probiotics:

Friendly bacteria live in the mucosa of the colon. You are on this meal plan because your mucosa has been compromised. Therefore, the good bacteria in probiotic supplements will have no home and will pass right through you. While you might notice a short-term effect, taking probiotics is unlikely to have much lasting benefit until the mucosa has begun to grow back successfully. However, after a few days of rebuilding your colon lining, it is great to begin taking probiotics to assist the healthy bacteria cultures in your gut to multiply. Fermented foods are also filled with probiotics! After a week on the Meal Plan, you can have organic Apple Cider Vinegar as well as raw organic sauerkraut. 

Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut. That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract. Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full of detrimental ingredients. Chicken stock is particularly gentle on the stomach and is very good to start from. To make good meat stock you need joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats. It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats. Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking. Put the bones, joints and meats into a large pan and fill it with water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed. Bring to boil, cover and simmer on a low heat for 2.5-3 hours. You can make fish stock the same way using a whole fish or fish fins, bones and heads. After cooking take the bones and meats out and sieve the stock to remove small bones and peppercorns. Strip off all the soft tissues from the bones as best as you can to later add to soups or encourage your patient to eat all the soft tissues on the bones. Extract the bone marrow out of large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board. The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal. Take off all the soft tissues from fish bones and heads and reserve for adding to soups later. The meat or fish stock will keep well in the fridge for at least 7 days or it can be frozen. Keep giving your patient warm meat stock as a drink all day with his meals and between meals. Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food). It is very important for your patient to consume all the fat in the stock and off the bones as these fats are essential for the healing process.

Foods to Avoid

You will be avoiding foods that are fiery (spicy), fibrous (corrosive), crunchy, or raw – anything that puts stress on your digestive tract will risk blowing your valves open again and compromising your colon’s mucosa while it is still healing. Be very careful here. NO raw, crunchy, hot spicy, acidic food!

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The HUGE Offenders...

  • Caffeine: Coffee (even decaf), Black/Green Tea, Yerba Maté, Chocolate

  • Alcohol of any kind (including many tinctures)

  • Hot Spices: Black or Red Pepper, Curry, Cayenne, Paprika, Cinnamon, etc.

  • Garlic, Onion, and Ginger (even cooked or powdered)

  • Vinegar, Hot Sauce, (Most sauces from stores or restaurants will have pepper, garlic, onion, or ginger in them, so it is best to make your own seasoning)

  • Nuts and Seeds of any kind (including nut/seed butter)

  • Crunchy Snacks: Popcorn, Potato Chips, Granola, etc.

  • Acidic Fruits and their Juices: Lemons, Limes, Oranges, Grapefruits, etc.

  • Bread or Grains of any kind: Wheat, Rice, Oats, Pasta, Seitan, Quinoa

  • Legumes: All beans, etc.

  • Raw fruits, veggies, and herbs and Fruit/Veggie Juices

  • PROCESSED FOODS: Chemicals, pesticides, processed foods and refined sugars are best avoided during a period of healing.





Tips for Successfully Completing the Meal Plan
(and maybe even enjoying it)


After 21 days when you begin reintegrating foods, start with the items at the bottom of the list above, such as salads, raw fruit, Sauerkraut, and white rice. When you begin reintegrating the higher-stress foods at the top, keep your portion size small (ex. start with one cup of coffee a day, instead of two or three). Be gentle on your newly healed gut. 

Once the meal plan is over, don’t binge eat, or you will risk blowing your valves and undoing all your good disciplined effort. Ease back in over a week or two, and try eating at least one meal-plan meal a day for a while. You can always come back to this way of eating or receive another adjustment if you are feeling high stress in your gut or your life. May this knowledge serve you on your journey of wellbeing!

You will realize quickly that this list makes it virtually impossible to eat out at a restaurant (unless you can order plain eggs with no pepper or spices, or plain steamed veggies and tofu). Additionally, you won’t be able to buy many prepared items, frozen foods, sauces, or dressings from a store (read the ingredient list before buying anything-look for pepper, onion, garlic, ginger, wheat, etc.), and friends/family will require a detailed list from you if they are making you food. To be safe, it is best to prepare everything yourself from scratch for this meal plan.


Soups are the BEST to have on hand, all the time.

Home made apple sauce, or pair sauce works

wonders to soothe your gut as a snack 


Therefore, it is ideal to pack bag meals if you won’t be home at meal times. Since everything needs to be cooked, it may be necessary to plan in advance if you are short on time. Try cooking large batches of simple foods like roasted roots or tofu and steamed veggies that can last for several meals. Leftovers make great snacks.



After being on the Meal Plan for a week, you may begin to incorporate fermented foods to rebuild your probiotic count, such as: Kombucha, Miso, Saurkrout, etc.


Sample Meals:  with 'BONE BROTH' every meal!

Breakfast: Eggs with your favorite cooked veggies, salt, or Braggs and nutritional yeast

Lunch: A bushel of steamed greens and a plate of cooked veggies and/or tempeh

Dinner: Eggplant or Chicken Parmesan (eggplant or chicken non-breaded, with cooked tomatoes,
and a moderate amount of cheese, only as a garnish)

Dessert: Apple Sauce with Cottage Cheese or Plain Yogurt


Sample Meals ~ Vegan

Breakfast: Cooked bananas and coconut milk (optionally in smoothie form)

Lunch: A bushel of steamed greens drizzled with coconut oil, and fried tempeh

Dinner: Roasted Potatoes or Roots with Maple Syrup, Coconut Oil, and Salt

Dessert: Cooked Peaches with Plain Coconut Bliss Ice Cream


On some days, in the very beginning, you may experience intense cravings for certain foods. If you do, it can be helpful to remind yourself of the benefits you are working toward, and how good you will feel when you accomplish killing the pain and/or inflammation. (better than the temporary pleasure of indulging a craving).


You may also notice that virtually every addictive food is cut out in this diet. These 14-21 days can be a good time to face your addictions and cravings, and regain some control over your life while loosing some weight. Remember, it is only 2 or 3 weeks. YOU CAN DO IT!   YOU GOT THIS!!!


Learn to enjoy a simple diet with a few staple foods. Every 3 days on the meal plan, one new layer of the colon membrane will regrow, and you'll be able to eat like normal before you know it.


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