GAPS Meals Simplified
Tonight I prepared a quick dinner and I thought about how this GAPS thing is so simple for me these days. Once upon a time, spaghetti, rice-a-roni and white flour tortillas were the norm in our home, and it was really difficult for me to think of what to cook for dinner that was GAPS legal. (Thus, the reason I created the Meal Plans! Once I figured it out, I wanted to simplify it for YOU! :)). But if you’re not subscribed to my Meal Plans (or even if you are & you still want help), this list may help you plan what to eat every day, at every meal. Use these keywords to do some Google searches & build your recipe collection. Use Pinterest to gather photos of the recipes you find. Or, use Plan to Eat to gather your recipes and create menus. After a while, you’ll have lots of recipes, lots of experience, and this GAPS thing will be easy for you, too! 🙂
GAPS Breakfast Ideas:
- fried eggs
- fried eggs with havarti & avocado
- baked eggs
- scrambled eggs
- “salsa eggs”–eggs with salsa, cheese, sour cream & avocado
- quiche
- frittatas
- omelets
- yogurt with honey and/or fruit
- coconut flour pancakes where to buy coconut flour
- banana pancakes
- homemade syrup (butter, honey, cinnamon, vanilla, melted and cooked down, maybe with coconut milk added in)
- pan fried squash & apples
- Applegate Farms Chicken Apple Breakfast Sausages
- Sunday Morning Breakfast Casserole
- ham without sugar or nitrates (Organic Prairie)
- coconut flour pumpkin pancakes where to buy coconut flour
- coconut flour blueberry muffins or breakfast cake where to buy coconut flour
- pumpkin muffins
- carrot muffins
- grain free granola
- smoothies with fruit, yogurt and/or coconut milk, ice, maybe even spinach or kale or strawberry greens
- bacon without nitrates or sugar
- cooked apples & bananas over yogurt
- applesauce
- homemade sausage patties
Lunches:
- meat, cheese & veggies or fruit
- salads with meat & cheese
- soups–veggie, meaty, pureed
- leftover dinner
- nut butter or pumpkin seed butter with apple & clery
- cheese “crackers” (baked cheese slices) with a yogurt dip
- baked chicken with homemade seasoning salt
- tuna or salmon salad
- hard boiled eggs
- acorn squash with apples
- seed crackers with cheese
- hot dogs without nitrates or sugar (Applegate Farms)
- ham or turkey (no nitrates, no sugar) rolled up with cheese & avocado slices
- meatballs
- leftover chicken & egg salad
Snacks:
- applesauce
- apples & Havarti
- nuts or seeds
- dried fruit (unsweetened), raisins
- carrots with homemade yogurt ranch
Dinners:
- roasted chicken & veggies
- pot roast & veggies
- fish cooked with yogurt, parmesan cheese and garlic on top
- salmon cooked with butter, paprika, salt & shredded coconut on top
- salmon quiche with leftover salmon
- delicata squash with turkey
- garlic shrimp
- shrimp artichoke salad
- spaghetti squash or zucchini in place of pasta
- taco salad
- chicken soups
- beef soups
- parmesan drumsticks
- homemade meatballs
- zucchini lasagna
- chicken caesar salad (homemade dressing)
- tomato soup & grilled cheese sandwiches
- cheeseburgers or mushroom burgers with no buns
- pork chops, cooked in the crockpot with lots of good spices or apples & sweet onions
- pork chops with apricot sauce
- ratatouille (veggies with cheese & tomato sauce, I add meat)
- turkey fajita soup
- meatloaf (parmesan cheese or almond flour instead of bread crumbs)
- sloppy joes
- ground beef or italian sausage, cooked, with spaghetti sauce over steamed green beans (“green bean spaghetti”)
- butternut squash or pumpkin soup
- lettuce wraps
- zucchini boats (meat, cheese, spaghetti sauce inside of zucchini & baked)
- butternut squash boats (same thing as zucchini boats)
- stuffed bell peppers (no rice or grains)
- chowder
- chicken over green beans with cheese & garlic
- fish or whatever meat you have “in a pot”–in a crock pot with veggies, spices, fat (like butter!)
- chicken curry with spaghetti squash
- butternut squash pizza
If you need quick dinners:
- bacon & eggs
- taco/pizza eggs
- omelets for dinner (recently, I did a “create your own omelet” night & let the family choose which toppings they wanted)
- sometimes you can find store-bought meatballs that are GAPS legal–but not often. Costco used to have some.
- sometimes you can find GAPS legal sausages (New Seasons has them)
- frozen grass fed burger patties are a quick dinner! Slice up some avocado & tomato & cheese and you’re set!
- stir fry without soy sauce
Side Dishes:
- mashed cauliflower
- riced cauliflower
- arugula salad with honey wine dressing
- veggies: green beans, peas, carrots, squash, zucchini, mushrooms, broccoli, cauliflower, eggplant, peppers, etc.!
- homemade coleslaw (yogurt, honey, salt, celery seeds)
- carrot salad (shredded carrots, honey, yogurt, raisins)
- cheesy vegetables (mixed veggies with yogurt, garlic, lots of cheese-baked)
- baked beans (homemade, with honey)
- refried beans (white beans, homemade)
- coconut flour “corn bread”
- acorn squash cut in half, de-seeded, and baked with butter and honey inside
- mashed butternut squash
- cucumber tomato salad
Still need help?? Check out these cookbooks!
- 30 Days of GAPS Legal Lunches
- A Whole Food Holiday
- Thanksgiving Leftover Recipes
- What Can I Eat Now? 30 Days on the GAPS Intro Diet
- Internal Bliss: GAPS Cookbook
- Recipes for the Specific Carbohydrate Diet
- Eat Well, Feel Well: More than 150 Specific Carbohydrate Diet Compliant Recipes
- Healing Foods: Cooking for Celiacs, Colitis, Chron’s and IBS
10 Comments
Amy
You sweet woman! I have not made the plunge yet into GAPS for my family- but am planning on doing so this summer. This is list is EXACTLY what i needed! I regularly check your blog out and have learned so much from your posts. Praying the Lord would refresh you today as you have been so generous to refresh me with your pearls of wisdom. Warmly, Amy
Kathleen K
THANK YOU! I desperately need to do the GAPS but can’t figure out how to implement it for me without putting the entire family on it. This list will help me so much–all I need to do is add food for them that I won’t eat.
Vicki Arnold
I’m pinning this, but wanted to say a big “THANK YOU!” first. I’m still in the planning stages of our GAPS experiment and this helps tremendously.
Joanne
Thank you–this list is a huge help for us as we start on this journey.
Sara
I didn’t realize cheese is allowed on the diet – are you using raw cheese? What about the lactose and casein? I love cheese so it’d be fantastic if I don’t have to give it up!
Camilla
I don’t think cow-cheese is allowed….
At least not according to gapsdiet.com
But other cheeses are. 🙂
Rachael
THANK YOU THANK YOU THANK YOU!!!! I am starting the same journey and am feeling overwhelmed. What a great list! When I post a link to your site on my blog, I will come back and leave you a message 🙂
Ruth Hansen
I want your syrup recipe! How much of each ingredient do you use?
Delia Young
Very informative & I am excited I have been over whlemed because my family was worried because hard to get them on board at first. But your recipes seem great . Thank you
Kristine
Epic has pork rinds that would be occasionally a GAPS treat. My kids call them chips!