Sunday, August 19, 2012

My meal plan for week 1 GAPS Intro

My meal plan for week 1 of intro. I plan to do stage 1 for one week, then next week we will do stage 2. Ben and I have both agreed to leave Dairy out for at least the first week.

Ok, so what is allowed on stage one
* Meat stock
* Fish stock
* Organ meat - liver should be included at least once a week.
* Well boiled veggies, onions, garlic, carrots, broccoli, leeks, cauliflower, courgettes, zucchini, squash, pumpkin, Asparagus, beetroot, Eggplant, Kale, Spinach, Tomatoes,
* Boiled meats
* Mineral Salt and Pepper
* sauerkraut juice
* Ginger root - for fresh herbal tea
* Honey - Raw, only a small amount in herbal tea.
* Lemon - only a small piece in warm water as morning drink
* Apple Cider Vinegar for bone broth, and in the morning glass of water to aid in digestion.
* homemade Ghee
* Homemade Yoghurt - if tolerated

So here is our meal plan for the week. I have found that my family loves breakfast meat balls, and having soup for our lunch meal works best for us. All mornings will start with room temp mineral water, with ACV or lemon juice. I will also add some kraut juice to each meal.

Breakfast: Meat Balls with veggie and onion gravy
Lunch: Pumpkin Soup
Dinner: Poached Fish with boiled veggies, and fish gravy

Breakfast: Meat Balls with veggie and onion gravy
Lunch: Pumpkin Soup
Dinner: Slow cooked Lamb chops with boiled veggies and Lamb Gravy

Breakfast: Meat Balls with veggie and Onion gravy
Lunch: Leek soup
Dinner: Beef casserole, thickened with cauliflower.

Breakfast : Meat Balls with veggie and Onion gravy
Lunch: Leek Soup
Dinner: Slow cooked chicken, with boiled veggies, and chicken gravy

Breakfast: Meat Balls with Veggie and Onion Gravy.
Lunch: Chicken soup
Dinner: Slow cooked pork roast, with boiled veggies and gravy.

Breakfast: Meat Balls with Veggie and Onion Gravy.
Lunch: Chicken soup
Dinner: Lamb casserole

Breakfast: Meat Balls with Veggie and Onion Gravy
Lunch: Pumpkin soup
Dinner: Slow Roasted lamb with boiled veggies and Onion Gravy.

Now you may have noticed that we are having meat balls every morning. My children love them, so I have no arguments getting the children to eat them, they normally ask for more- so if you have something like that, simple to make, no fighting, then use it! Ok so how do I make them. Well for us we need 1 kg of mince- I have used all types of mince and they all work well, or favourite is a mix of beef and pork, however I don't have any pork at the moment so beef will be it. I 1/2 fill an electric frying pan with bone or meat broth. Then I roughly chop 2 onions, 4 garlic cloves, 4 carrots and put them in the pan with the broth. I then mix the mince with pepper, salt, and herbs when they are allowed, mixing them very well, and forming palm size patties with the mince and putting on top of the veggies into the broth. Boil the whole lot until the patties are cooked through, turning once, and the veggies are soft. Remove the Patties, then with slotted spoon, scoop out all the veggies, and put into a tall jug or jar, and blend with a stick blender to make gravy.

You can use whatever Gaps veggies you have to make this gravy. You can also make your patties in any shape you want, small balls, sausage shape, heart shape for fun. :0)

You may also have noticed that I have used the same soup for two days each time. This is a time saver. As a gaps cook I already have heaps of things to do in the kitchen so saving myself some time is a bonus, so I make enough for two days. Also, since I have soup in the middle of the day and my children don't always eat much soup, so if I put it in the middle of the day and they have a big breakfast, it's not too long before dinner if they choose to miss out.

And yes I use my slow cooker a lot. When you have to boil all the meat and veggies you eat, use the tools you have on hand.

If you have any questions or want to know about any of the meals please let me know, I would be happy to help.



  1. Hi Mrs Matthewson ;) My parents have been talking about the GAPs diet and whilst I have no interest personally ( sounds like actual will power is required ;)) I'd love to know where (apart from directing them to this blog- done already) I should tell them is a good source for all things GAPs. Thanks in advance. :)

    1. I highly recommend getting the GAPS book, also has lots of good information. Plus watching the you tube videos, the gaps course 1 and 2
      Hope that helps, and I'm very happy to answer any questions that they may have. :0)

  2. Good for you doing intro again!

    1. Thanks Kristina, I am finding it a lot easier this time around. :0)

  3. This is brilliant! Do you have meal plans written up for other weeks as well?

    1. Hi thanks so much. Yes I have included my meal plans for about 6 or 7 weeks of intro. Just click on tab GAPS Intro and it should take you to them. :)