GAPS Meal Plans

Doing the GAPS diet does not have to be difficult! I have created these GAPS legal Meal Plans to make it easy on you!

For a free 2 day sample, click here!

Every meal plan contains:

  • a MENU with 6 dinners all planned out!
  • RECIPES for all 6 dinners that are easy to follow!
  • an aisle-by-aisle SHOPPING LIST to make your grocery shopping easy!
  • PHOTOS of most of the recipes!


All of these recipes are:

  • GAPS legal
  • SCD legal
  • Grain Free
  • Gluten Free
  • No-sugar
  • Free of processed foods and ingredients
  • Chemical Free
  • Corn Free
  • Soy Free
  • Simple
  • Healthy
  • GOOD!


For a free 2 day sample, click here!


15 GAPS Meal Plans $10 Add to Cart

15 MORE GAPS Meal Plans $10 Add to Cart

12 GAPS Meal Plans $8 Add to Cart

9 GAPS Meal Plans $5 Add to Cart

If you are looking for GAPS Meal plans that include breakfast, lunch and dinner, check out Cara’s meal plans.

photo credit: fifikins

{ 37 comments… read them below or add one }

Christie Schwary July 22, 2011 at 12:47 pm

OK WOW me sister!!!!


brenda July 25, 2011 at 7:14 am

Christie, I’m glad you like the Meal Plans! 🙂 🙂 I want people to enjoy them! 🙂


Penny August 12, 2011 at 5:18 pm

Hi Brenda,
I am from Australia and was wondering about your Meal Planners and whether the ingredients are available for us. I find a lot of sites mention certain brands of foods etc (or even names of foods are different) that we do not have here in Australia. So I like to check before I purchase anything. Is it possible to see a sample menu. Thanks Penny.


Danielle Rayner August 14, 2011 at 11:49 am

I am really interested in your meal plans. I was wondering if you had a sample meal that I could check out?


brenda August 16, 2011 at 7:45 pm

Yes, Danielle! I will send you one! I am going to upload a sample soon! 🙂


Jennifer Micale August 17, 2011 at 5:08 pm

Hi! I just stumbled upon this site and love it! I’m craving brownies and am about to try your recipe. I’ve been sugar, grain, and dairy free for a year now. I am about to start the GAPS introductory diet as my gut is still suffering. I would love to see a sample meal, too, please! Thanks – can’t wait. Love the idea of this. Thank you!


brenda August 19, 2011 at 9:52 pm

Jennifer, thanks for commenting! There’s a sample on this page now! Click on the link to download the pdf! I hope you enjoy it!


Audrey J October 5, 2011 at 9:27 am

These look interesting. Do they all have dairy?


Marie October 8, 2011 at 6:41 pm

My Asian daughters and I are all lactose intollerant, how can we use this site?


Cristy Van Artsdalen November 16, 2011 at 1:02 pm

Is there a menu plan for Gaps legal but dairy free?


brenda November 21, 2011 at 6:43 am

Cristy, there is not a dairy free version at this time. Maybe someday!! 🙂


Brenda November 23, 2011 at 11:10 am

Christy, not yet, but that is on my list! 🙂


K. Rapp February 24, 2012 at 12:07 pm

Hi Brenda-
I will be interested in purchasing your meal plans if they are dairy free! I love your ideas and creativity!

K. Rapp


Sarahap1727 April 8, 2012 at 5:39 pm

Yes, when there’s a dairy free option I’d like to give it a shot. We’re still not all able to tolerate dairy.


Christine Klug November 23, 2011 at 10:57 am

We can’t use any nuts in our recipes so is there a nut free menu?



Brenda November 23, 2011 at 11:09 am

Christine, yes! My family is also nut free! I think there has been 1 recipe in the meal plans that included nuts (it was Tarena’s recipe). It was a curry salad & could totally go w/o the almonds (or use pumpkin seeds instead!).


Kris November 27, 2011 at 7:35 pm

Do you incorporate liver and bone broths in your recipes? Are fruit and sweeteners limited? I’ve noticed from your blog that your family does a lot of fruit and sweets which Dr. N. C. McBride recommends limiting.


Brenda November 27, 2011 at 8:18 pm

Hi Kris! Good questions! I incorporate a lot of bone broths, I have not incorporated liver–I should. Thanks for reminding me. 🙂 I do not add a lot of fruit in the meal plans, and no desserts at all. I do use some coconut flour honey bread/muffins once in a while, but not often. I have a lot more desserts on the site than I use in the meal plans, mainly because that is what people seem to search for and want. I write posts like Salmon Chowder and Leftover Turkey with Delicata Squash and my hit counts don’t go up and nobody shares it on Facebook, etc. I post something like Chocolate Orange Cake, and 1,000 new people suddenly check out the page that day and people share it on FB, Stumbleupon and Pinterest and it ends up near the top on Google. CRAZY! I use that kind of information to determine what people want….I just listened to a podcast yesterday about posting what people *need* rather than what they want though. 🙂 I think good, hearty GAPS legal dinners is what people really *need*! 🙂 I hope this helps! Thanks for asking!


Tom Gibson December 22, 2011 at 11:13 am

I just got my first weekly recipe and noticed one of the meals calls for zucchini. It would be nice to have recipes that include ingredients that we can get locally in this season.


Jmcopeland5 December 26, 2011 at 8:07 pm

Our family is also eliminating foods from the nightshade family since I showed a positive allergy to them when tested. So no peppers, eggplant, potatoes, tomatoes….do you have any suggestions for substitution???


Brenda December 28, 2011 at 10:51 am

I’m sorry, I do include peppers, eggplant and tomatoes but not potatoes. I include foods that are GAPS legal. According to Dr. Natasha, if you have GAPS, allergy testing will be inaccurate & that the goal is to heal the “GAPS” in the gut. I used to be sensitive to nightshades as well, but GAPS has healed me. I hope you can find healing too!! 🙂


Kristie December 27, 2011 at 5:53 am

I can’t get the sample to work on my computer. Could you give some of the recipe names? Or some info so I could know what I would be getting? My family likes homestyle cooking as opposed to “too gourmet” 🙂 Also, we can’t have dairy so I wouldn’t be able to do recipes with that. Thank you!


Brenda December 28, 2011 at 10:49 am

Kristine, sure! Last week’s meal plan included: Crock Pot White Bean & Ham Soup with Carrot Muffins, Turkey Stew with Arugula Salad, Shepherd’s Pie with Steamed Broccoli, Roasted Whole Chicken with Herbed Carrots, and Crock Pot Pork Chops with Candied Pecan Butternut Squash. I hope this helps! 🙂 🙂


Joann December 28, 2011 at 10:32 am

Hi. This looks like a great idea. However, I am intollerant and allergic to many of the nightshade veggies and am eliminating them as well. The dinners in your sample contain these pesky little veggies. Any chance your menus contain recipes that don’t call for these?
Thank you,


Brenda December 28, 2011 at 10:47 am

Joann, I’m sorry to hear that your that you struggle with night shades! My meal plans do contain nightshades, since they are GAPS legal. I used to struggle with nightshades as well, but GAPS has healed that in me. I hope that you can find healing as well!! 🙂


Ddshell January 22, 2012 at 2:18 pm

Do you offer meal plans that include menu and shopping list for the entire week (bfast, lunch, dinner, snacks)?


Brenda March 14, 2012 at 6:18 pm

Sorry, I only offer a dinner & side dish plan at this time. Thanks for asking!


Rohdehorse February 1, 2012 at 6:00 pm

I have seen quit a few people ask about dairy free in your recipes and I wonder why couldnt a person use none dairy products in place of dairy in your recipes? For example rice milk instead of cows milk, egg replacer instead of eggs, and virgin coconut oil instead of butter. Just a thought. Cindy


SueC. April 17, 2012 at 9:30 pm

Brenda, just found your site today (for the chocolatey chocolate cupcakes, which are fabulous). On one of your responses here you talked about providing what people ‘want’ vs what the ‘need’. I am so excited to get the dinner plans – that is half my battle. I was drawn here by what I wanted but you are also filling a huge need. Thanks so much!


Mary June 7, 2012 at 12:58 pm

how do you mince and store garlic in a glass jar in the fridge ? everytime I’ve tried to it turns green Xb


Sheri June 23, 2012 at 7:22 am

I read somewhere that the best thing to do with garlic is to unpeel the cloves and put the whole cloves in the feezer. Once you need it, take a few out a few minutes before and mince it then.


Brenda June 23, 2012 at 9:19 am

Hi Mary! I mince garlic and keep it in the fridge for no more than 1 week (I mince up what I will use for the week). Or, I mince it and freeze it in ice cube trays with a tiny bit of olive oil or water, and then pop out an ice cube of minced garlic when I need it!


mandi barnett August 29, 2012 at 9:34 am

Are these meal plans all different? There isn’t really a way to tell what the differences are so I wanted to make sure before a purchase. Thanks! Mandi


Anna July 9, 2013 at 9:02 am

Thank you for posting this. I am seriously considering the purchase, because I am the worst at meal plans and we are getting closer to our GAPS start date.


Bizzy Lizzy July 28, 2014 at 4:32 pm

We don’t eat pork or shrimp. Could I get a version with just chicken/beef?


Anonymous October 7, 2014 at 11:44 am

I can’t thank you enough for this meal plan! I have only downloaded the first one so far. Yesterday I made the garlic chicken and the pumpkin bread (skipping around a bit).

My DD took a few bites, looked around incredulously, and said “isn’t there something else for dinner that we shouldn’t be spoiling our appetites for with this?” I think that’s the best compliment she’s ever given me on my cooking!

here’s a review for those thinking of buying:

This review is for the first Meal plan on the list above.

15 wks * 6 dinners * 1 main dish plus 1 side for each dinner
that;s 180 recipes! I have paid way more than this for cookbooks with much fewer recipes (OK, some of the side dishes are so simple they may not “count” as recipes” – like steamed broccoli – but a lot of the side dishes are some of the best gaps recipes I’ve found – like the pumpkin bread above – and actually there are sub recipes for sauces and things that aren’t even counted in that 180 – so you are getting a lot of recipes plus the shopping list and prep lists which save so much work.

IMO, the dinners are neither too fancy nor too boring – they satisfy both my picky kids and my foodie husband.

It is mostly traditional american food – with a fair amount of “thanksgiving type” recipes, using squash, etc. and North East type recipes like clam chowder – there is also a fair amount of mexican / texmex and some healthy versions of american favourites like pizza and cheesesteak. there are usually about 2 meals / week that contain seafood. There are a few asian-inspired dishes as well – it’s a good mix.

It is easy to make substitutions/adjustments – I use mutton instead of pork and ghee instead of butter. she uses a lot of salmon, which my DD doesn’t like, but it’s easy enough to sub in another fish.

So far all the dishes I’ve made have been “company worthy.”

and none have been difficult.

I have the planner printed out in a binder, with tabs, and I’ve also added a list of my family’s easy-go-to meals and a go-to shopping list of things I like to keep on hand. having everything in one place means I get all my planning done in 10 min (of course if I was following the plan exactly, it would be 0 min. – just grab the shopping list and go ) – but I always customize – no fault in the planner here just my preference to customize – still it saves so much time having a plan to start with and having everything in one place – the best part is I can do all my planning without getting on the web – that can be such a time sink!

Thanks again! This is a real blessing!

oh and for the person who asked about liver – I just grind up a bunch, freeze it in an ice cube tray, and throw a couple in whenever I’m browning ground beef – that’s the only way I’ve gotten my family to eat it anyway


Brenda December 22, 2014 at 9:57 pm

globalmm, thank you so much for this great review! I am so glad that these meal plans have been a blessing to you and that you have been able to tailor them to meet your family’s needs and preferences! I hope you continue to enjoy them! 🙂


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