What in the world do I eat now that I’m on the GAPS Intro Diet? Whether you’re on stage 1 or 6, I’ve got you covered, friend!

What in the world do I eat now that I'm on the GAPS Intro Diet? Whether you're on stage 1 or 6, I've got you covered, friend! #gapsdiet #gapsintrodiet #stage1 #stage2 #stage3 #stage4 #stage5 #stage6 #guthealth

What In the World Do I Eat?

By far, the most daunting part of the GAPS Intro Diet is figuring out what you’re going to eat. The beginning stages are so restrictive, you feel like your living off of broth for a couple weeks! And that’s because you are…

For those of you who are thinking about going on the GAPS Diet, and wondering, “What in the world do I eat,” the recipes compiled here could save your life! Well, maybe not literally… but they can save you quite a bit of stress – which can sometimes feel like the same thing. Before you dive in, let me share with you a few tips that will be invaluable when preparing to go on the Intro Diet.

GAPS Intro Diet Tips.

– Find a close source for grass fed meat. If there’s no way you can afford grass fed, the next best is organic (Trader Joe’s and Costco have good deals on these). If you can’t afford organic, make sure the meat you find is hormone and antibiotic free. Good quality meat is a MUST on the GAPS intro diet!

– Find a close source for pastured, farm-fresh eggs. If you can’t find these, get organic.

– Buy some meat, or meat bones a couple weeks before you start the Intro Diet. Turn these into batches of bone broth and stick them in the freezer. You go through broth like crazy on this diet, and if you have a tough time detoxing, you might not feel like cooking all that much!

– If you have a Costco or Sam’s club membership, check to see if they have any organic veggies in bulk.

– Learn how to make ghee and yogurt from scratch, if you don’t know how to already. Find a place to get raw dairy, if you can. If not, the next best is non-homogenized, then organic (in my opinion, it can be disputed).

– When it comes down to it don’t get discouraged if you can’t find everything grass fed, or organic, or whatever. Just get the best you can and it’ll be ok.  

Now, onto the recipes which I’ve broken down into the different stages of the Intro Diet, for quick reference. 

Easy, delicious, and GAPS Intro Diet friendly, these Spinach & Garlic Meatballs in the Instant Pot are sure to become a family favorite. | RaiasRecipes.com

GAPS Intro Diet Stage 1 


Ginger Tea & Lemonade

Healing Ginger & Herb Tea



Bring about 2 quarts of water to boil. Turn off heat and add tea ingredients.

Cover and steep for about 5 minutes.

Stir in honey and serve.

Raias Recipes - https://raiasrecipes.com

On the GAPS intro diet? Dress up your dinner while you heal with this easy, immune-boosting chicken gravy. | RaiasRecipes.com


Chicken Soup

Chicken, Carrot & Cauliflower Soup

Cod Fish & Mushroom Soup

Easy Chicken Gravy (pictured)

Easy Pot Of Soup

Ginger Squash Soup

Homemade Chicken Broth

Meatball Soup

Nourishing Chicken Noodle Soup (use zoodles or spaghetti squash option)

One-Ingredient Carrot Fettuccini

Sage & Sausage Cauliflower Soup

Spinach & Garlic Meatballs in the Instant Pot (pictured)

Yellow Crookneck Squash & Pea Soup

Chuck Roast

Easy Veggie Stew


  • 4 carrots
  • 1/2 head cauliflower
  • 1/2 yellow onion
  • 1 zucchini
  • 1 crookneck squash
  • 2 quart chicken stock/broth
  • 2 tablespoons minced garlic
  • Himalayan salt and black pepper, to taste


Chop carrots into thick coins.

Cut cauliflower into florets (take off the stem) and place in a pot with the carrots.

Cover with broth and bring to a boil. Reduce heat to medium, and cook until carrots are fork tender.

Chop squash into chunks and add to soup. Continue to cook, uncovered, until squash is soft.

Turn off heat and stir in garlic. Serve as is, or with a teaspoon of sauerkraut juice in each serving for extra pizzaz.

Raias Recipes - https://raiasrecipes.com


Easy Homemade Sauerkraut

Ginger Honey Jello

Easy Squash Custard

Step-by-step how to make Easy Homemade Yogurt in the Instant Pot! You'll never go back to those silly yogurt makers... RaiasRecipes.com

GAPS Intro Diet Stage 2 


Easy Homemade Yogurt in the Instant Pot (pictured)

Homemade Yogurt (crockpot and thermos method, I’ve also used this yogurt maker)


Crockpot Pulled Pork

Egg Drop Chicken Soup 

Simple Egg Drop Soup (leave off garnishes)

Easy Tomato Sauce


  • 6 ripe tomatoes
  • 1 cup broth of choice
  • 3 sprigs fresh parsley
  • 5 fresh basil leaves
  • 1 heaping tablespoon minced garlic
  • Himalayan salt and black pepper, to taste


Just cover the tomatoes with water in a medium-sized saucepan.

Bring to a boil, then reduce heat and simmer until tomatoes are mushy.

Remove tomatoes to blender, along with remaining ingredients.

Puree. Store covered in the fridge.

Raias Recipes - https://raiasrecipes.com


Easy Homemade Pickle Chips

Lacto-Fermented Rainbow Chard

For all you fellow laborers through stage 3 of the GAPS Intro Diet: these easy Nut Butter Squash Pancakes are for you. You're welcome.

GAPS Intro Diet Stage 3 


Easy French Style Omelette

Fluffy Crustless Quiche (leave off the parmesan for this stage)

Nut Butter Squash Pancakes (pictured)


Beef & Kale Soup in the Instant Pot

Creamy Cauliflower White Sauce (leave off the paprika or nutritional yeast for this stage; goes great with that Carrot Fettuccini in Stage 1!)

Egg Salad with Avocado

Fall Apart Tender Short Ribs in the Instant Pot

Turnip & Kale Green Quiche

Tuscan Kale, Squash and Chicken Stew


Easy Nut Butter Fat Bombs

Nut Butter Freezer Fudge (leave off vanilla)

Baked Trout with Lemon, Garlic and Onion | RaiasRecipes.com

GAPS Intro Diet Stage 4 


3-Ingredient Grain-Free Bagels


Baked Trout with Lemon, Garlic & Onion (pictured)

Easy Marinated Slow Cooker Roast with Caramelized Onions

Easy Homemade Mayonnaise

Garlic & Dill Baked Flounder in Browned Butter

Instant Pot Eye of Round Roast

Low Carb Hamburger Soup

Simple Herbed Red Drum

Potato-Free Schii (Green Borscht)



Dice onion, cabbage, and carrots. Add onion to large pot, along with ghee.

Turn heat to high and caramelize.

Reduce heat to low and add cabbage and carrots.

Saute veggies until cabbage is tender. Add tomatoes (I like to puree mine first, but you don’t have to), with water, stock, paprika, dill, and bay leaf.

Bring to a boil, then simmer until carrots are tender.

Remove bay leaf, cool for a few minutes, then stir in garlic and kraut juice.

Serve with a dollop of sour cream or mayo.

Raias Recipes - https://raiasrecipes.com

Lacto-Fermented Cauliflower


Lacto-Fermented Cauliflower (pictured)

Nut Butter Coconut No-Bake Cookies



Melt coconut oil over medium low heat. Pour into bowl and stir in honey and nut butter until smooth.

Add coconut on top and sprinkle with salt and ginger. Stir until well combined.

Place heaping rounded tablespoonfuls of ‘dough’ on a cookie sheet and freeze for about 20 minutes, or until firm.

Store covered in the fridge.

Raias Recipes - https://raiasrecipes.com

Juicing is a wonderful way to detox your body and fill it with delicious nutrients, now you can learn how to make delicious juice without a juicer.

GAPS Intro Diet Stage 5 


How to Make Delicious Juice without a Juicer (pictured)

Probiotic Fruit Smoothie


Creamy Buttermilk Avocado Dressing

Creamy Squash & Apple Soup

Easy, Grain-Free Spaghetti Squash & Meatballs

Lazy Cabbage Rolls

3-Ingredient Cabbage Steaks

Honey Mustard Dressing

Personal Pan Apple Pie :: Paleo, GAPS


3-Ingredient Bedtime Gummies

4-Ingredient Avocado Mint Nice Cream

Easy Strawberry Fruit Snacks

Paleo Salted Walnut Butter Blondies

Personal Pan Apple Pie (pictured)

Real Food Homemade Honey Roasted Peanuts

Beets & Berries Smoothie Bowl

GAPS Intro Diet Stage 6 


Anti-Inflammatory Golden Milk

Banana Avocado Mint Muffins

Beets & Berries Smoothie Bowl (pictured)

Honey Walnut Apple Crisp

Kid-Friendly Fruit Kabobs

Pumpkin Spice Muffins

Savory Pumpkin Muffins with Apple & Sage

Green & Orange Smoothie


  • 1 cup filtered water
  • 1 large carrot
  • 1/2 avocado
  • 1 large spotted banana 
  • 1/4 cup applesauce
  • 2 heaping tablespoons coconut oil


Puree in blender until smooth.

Raias Recipes - https://raiasrecipes.com

a delicious salad


Avocado Cabbage Slaw

Cabbage & Cucumber Salad

Copy-Cat Chick-fil-A Market Salad

Easy Roasted Broccolini

Grain-Free Mini Pizzas

Harvest Kale Salad

Oven-Baked Coriander Chicken Kebabs

Quick & Simple Coleslaw

Spicy Curdito Coleslaw

For a delicious and healthy treat, indulge yourself with this 2-Ingredient Mango Nice Cream. It's grain-free, sugar-free, vegan, paleo/GAPS-friendly, and completely guilt-free! RaiasRecipes.com


2-Ingredient Mango Nice Cream (pictured)

Cinnamon Cranberry Chutney

Cinnamon Apple Chutney

Grain-Free, Honey-Sweetened Pumpkin Pie

Honey Kiwi Soft Serve

No-Churn Pumpkin Cheesecake Ice Cream

Probiotic Apple Pie Ice Cream

Coconut Butter Fudge



Puree everything in a blender until smooth. Try not to eat it all as you press and smooth it onto a plate.

Freeze until set (about 1/2 hour), then cut into squares.

Store in freezer or fridge.

Raias Recipes - https://raiasrecipes.com

Pumpkin Jello



Sprinkle gelatin over coconut milk and let soak. Turn heat to medium low and stir until gelatin is dissolved.

Add in honey and pumpkin, and remaining coconut milk.

Pour into 9×9 pan and refrigerate until set.

Raias Recipes - https://raiasrecipes.com

Pin this for later!

What in the world do I eat now that I'm on the GAPS Intro Diet? Whether you're on stage 1 or 6, I've got you covered, friend! #gapsdiet #gapsintrodiet #stage1 #stage2 #stage3 #stage4 #stage5 #stage6 #guthealth

A special thank you to GAPS Diet Journey, GAPS For T2 Diabetes, It Takes Time, Prepare & Nourish, and The Well Fed Homestead for contributing recipes to this page!

If you missed this previous installments of my family’s GAPS Intro Diet Saga, you can check them out here. And don’t forget to pin this episode of “What in the world do I eat” for later. 😉