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?
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 this 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.
Stage 1
DRINKS
Healing Tea
Ingredients
- 2 inch knob of ginger, coined
- 2 tablespoons echinacea leaf
- 1/4 cup nettle leaf
- 2-3 teaspoon raw honey
Instructions
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.
ENTREES
Chicken, Carrot & Cauliflower Soup
Easy Chicken Gravy (pictured)
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
Veggie Stew
Ingredients
- 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
Instructions
Chop carrots into thick coins.
Cut cauliflower into flowerets (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.
SNACKS
Stage 2
BREAKFAST
Easy Homemade Yogurt in the Instant Pot (pictured)
Homemade Yogurt (crockpot and thermos method, I’ve also used this yogurt maker)
LUNCH/DINNER
Simple Egg Drop Soup (leave off garnishes)
Tomato Sauce
Ingredients
- 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
Instructions
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.
SNACKS
Stage 3
BREAKFAST
Fluffy Crustless Quiche (leave off the parmesan for this stage)
Nut Butter Squash Pancakes (pictured)
LUNCH/DINNER
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!)
Fall Apart Tender Short Ribs in the Instant Pot
Tuscan Kale, Squash and Chicken Stew
SNACKS/TREATS
Nut Butter Freezer Fudge (leave off vanilla)
Stage 4
BREAKFAST
3-Ingredient Grain-Free Bagels
LUNCH/DINNER
Baked Trout with Lemon, Garlic & Onion (pictured)
Easy Marinated Slow Cooker Roast with Caramelized Onions
Garlic & Dill Baked Flounder in Browned Butter
Instant Pot Eye of Round Roast
Potato-Free Schii (Green Borscht)
Ingredients
- 2-3 tablespoons avocado oil/coconut oil/ghee
- 1/2 yellow onion
- 6 large carrots
- 1/2 a cabbage
- 1 1/2 cups diced tomato
- 1 quart stock of choice
- Himalayan salt and black pepper, to taste
- 1/4 teaspoon dill
- 1 tablespoon parsley
- 1 bay leaf
- 2 heaping tablespoons minced garlic
- 1/4 cup kraut juice (from homemade sauerkraut)
- sour cream or homemade mayonnaise (optional)
Instructions
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.
SNACKS/TREATS
Lacto-Fermented Cauliflower (pictured)
Nut Butter Coconut No-Bake Cookies
Ingredients
- 1/3 cup coconut oil
- 2 tablespoons raw honey
- 1/2 cup organic peanut butter
- 2 cups unsweetened shredded coconut
- 1/4 teaspoons Himalayan salt
- 1/4 teaspoons ground ginger
Instructions
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.
Stage 5
BREAKFAST
How to Make Delicious Juice without a Juicer (pictured)
LUNCH/DINNER
Creamy Buttermilk Avocado Dressing
Easy, Grain-Free Spaghetti Squash & Meatballs
SNACK/TREAT
4-Ingredient Avocado Mint Nice Cream
Paleo Salted Walnut Butter Blondies
Personal Pan Apple Pie (pictured)
Real Food Homemade Honey Roasted Peanuts
Stage 6
BREAKFAST
Beets & Berries Smoothie Bowl (pictured)
Savory Pumpkin Muffins with Apple & Sage
Green & Orange Smoothie
Ingredients
- 1 cup filtered water
- 1 large carrot
- 1/2 avocado
- 1 large spotted banana
- 1/4 cup applesauce
- 2 heaping tablespoons coconut oil
Instructions
Puree in blender until smooth.
LUNCH/DINNER
Copy-Cat Chick-fil-A Market Salad
Oven-Baked Coriander Chicken Kebabs
SNACK/TREAT
2-Ingredient Mango Nice Cream (pictured)
Grain-Free, Honey-Sweetened Pumpkin Pie
No-Churn Pumpkin Cheesecake Ice Cream
Quick & Easy Nut Butter Freezer Fudge
Coconut Butter Fudge
Ingredients
- 2 cups unsweetened shredded coconut
- 1/4 cup coconut oil
- 3-4 tablespoons raw honey
- 1/4-1/3 cup ginger tea
Instructions
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.
Pumpkin Jello
Ingredients
- 1 1/2 cups coconut milk (learn how to make your own)
- 1/4 cup grass-fed gelatin
- 1 cup pumpkin puree
- 1/4 cup raw honey
- 1/2 cup more coconut milk
Instructions
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.
Pin this for later!
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 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. 😉
Fab round up! Lots of awesome ideas! I've just finished GAPS Intro and wasn't nearly as adventurous as this 🙂 #glutenfreetuesday
Thanks! I wish I would've had this list when I was on the Intro too! I'm glad to hear you made it through safely. 😉
What an interesting post! I didn't even know about GAPS, but you're post is a great read anyway. We were paleo for a while (and will be again once life is less crazy and we aren't living with people). I haven't looked at all of the recipes, but this looks pretty similar to what we had been eating. Anyhow, I've pinned this to come back for a closer look – post coffee and when I'm meal planning 🙂
Thanks for pinning, Yuliya! The full GAPS Diet is basically paleo, plus a few things. The Intro is more restrictive, but if you're not struggling with intolerances, simply doing the full diet is a good idea. 🙂 Hope you get your own place soon! I understand how crazy it can be to live with others – especially when you have little kids!
I have been making stock from scraps for years. I love having homemade, on hand. Hello from Let's Get Real (co-hosting this week).
This really is a great and informative post. I find it is always better to make things yourself than store bought. Doesn't matter what way of eating plan you follow! I think what you are doing is pretty amazing. Chrystal @ YUMeating.com
You're right, Chrystal – homemade is always better. 🙂 Thanks for the encouragement!
I love it too, Melissa! Homemade stock help soups taste so much better!
This post is really helpful! I have been overwhelmed trying to learn about GAPS, and you've got great info and simple steps and recipes. Thanks! ..amanda
Thanks, Amanda! I'm glad it's helpful for you! If you have any questions, please let me know. I'm happy to help as much as I can. 🙂
Hi Raia! I'm stopping over from Let's Get Real today. I've been curious about the GAPS diet. You have made it seem rather simple once you get the hang of it. The gelatin desserts sound like something I really need to try.
Thanks for stopping by! If you prepare well and take it easy during the Intro Stages, it's not really difficult. Detoxing can be hard, though. If you struggle at all with any of the issues I mention in the first post, you should definitely look in to the GAPS Diet!
Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!
Thank you! 🙂
Thank you for such insight! While I’ve honestly never been able to successfully adhere to any change in my diet, I’m now 52, and have been living with chronic Epstine Barr virus since 1999 and leaky gut symptoms . Now I’ve been diagnosed with celiac disease. I have EVERY reason to do GAPS. My biggest hang up is ( and please let me see a show of hands) on any diet, I feel as if I’m being punished and without doubt end up self sabotaging myself. Although this is the most stringent diet…ever, the symptoms I experience on a daily basis have become so bothersome it’s interfering with life… and who knows where else it could lead if I don’t do something serious. I need to change my way of thinking ( and this is the difficult part) and learn how to eat to live.
THANK YOU SO VERY MUCH for all the information. It will be very helpful In addition to the book from the GAPS creator. God bless you and your family.
I’m glad to share, Kathleen. I hope that you are able to find healing and to stick it out to the end!
This is a very awesome post! I think the gaps diet is a wonderful diet, and helps many people. I have found for me personally that I seem to do better on a low histamine diet so that makes gaps out for me right now. My niece is on SCD which is what gaps is based on and it has helped her when nothing else could (She had nausea for months following a bout with a stomach bug.) I also have a pinterest board with articles on how to prepare for the gaps diet: http://www.pinterest.com/momofce/preparing-for-gaps/ . If anyone seems unable to tolerate the broths, fermented foods, gelatin, or other gaps foods they may want to check out my articles on histamine intolerance. http://familyhomehealth.blogspot.com/2014/04/waking-too-early-and-liver-health-low.html
http://familyhomehealth.blogspot.com/2014/05/low-histamine-low-oxalate-and-liver.html
Great info Raia. Thanks for sharing on Real Food Fridays Blog Hop.
Thanks, Marla! 🙂
Thanks, Kristie! I've heard of low histamine diets, but I've not really looked into them. I will make sure to check out all your links. Thanks so much for stopping by and sharing!
You're Welcome! I hope it helps someone!
Great post and lots of info for someone that is planning or on the GAPS diet. Thanks for sharing on Merry Monday Linky Party.
Thanks, Erlene! Glad to share. 🙂
What a great resource! Thanks for sharing this with us at the HomeAcre Hop!
Thank you! 🙂
I am loving your GAPS series! Thanks for sharing on Mostly Homemade Mondays! Join us again today: http://www.thesustainablecouple.com
Thanks, Kelli! That's so encouraging! 🙂
Thanks for compiling all of this, Raia! If anyone asks me about GAPS I'm sending them to this post!
Thanks, for helping with recipes, Andrea! 😉
Usually I don’t learn post on blogs, however I wish to say that this write-up very compelled
me to check out and do so! Your writing style has been amazed me.
Thank you, very nice post.
Thank you SO much for posting these and your story!! We are gearing up to start GAPS and with 3 kiddos, 2 with autism, I have been very fearful about starting it again. We tried to do GAPS a couple of years ago and only lasted a few weeks. Your post is so helpful and makes me think it is actully attainable this time. I am so grateful! 🙂
I’m so glad you found it encouraging, Melyssa! I pray it goes well for you this time around!
The pumpkin peanut butter pancakes came out far too watery to make pancakes. I made the recipe exactly as directed. Even after adding a lot more peanut butter, they’re still too runny. I have all these ingredients mixed that I can’t use now. 🙁 Any suggestions on how to fix it?
Hey Bella, I’m sorry they didn’t work for you. The only thing I could think of is that some pumpkin purees contain more water than others, which would cause the batter to be more liquidy. I can’t say I’ve tried this with this specific recipe, but if you can handle coconut flour, I would add in about 1/3-1/2 a cup of it and then bake the batter in a muffin tin. Sorry again that the pancakes didn’t turn out for you! Thank you for letting me know.
Thanks! That’s what I thought is that it must be the consistency of the purée. I was able to fix them by pouring in some almond flour. I think next time I’ll do this and maybe even omit the water. So they were salvaged and tasted good! 🙂
I’m so glad you were able to salvage them, Bella! 🙂 I hope your recipe alterations work well for you next time, as well. 🙂
Re: the pancakes under stage 3 – is that the correct amount of pumpkin? I tried to make these as directed and they’re not turning solid. It’s thin pudding consistency batter that never cooks to a solid state where I can flip it – it’s just a bunch of mush.
Hmm… I would guess that it has something to do with the amount of water in the pumpkin. It depends on the type of pumpkin used. Are you using homemade puree, or store-bought canned pumpkin? Homemade ones usually have more water in them naturally, which would add to the water content of the recipe. Sorry. I haven’t made them in a while now, but the next time I do, I’ll make sure to double-check. If worse comes to worse, just scramble them like eggs. 😉
stage 5 are bananas allowed?
They’re actually not allowed until stage 6. Thank you for bringing that to my attention! I’ll have to edit that smoothie section…
I’ve been looking at around to see if kosher salt is okay to eat on the GAPS diet. I see you listed “salt to taste” a few times and then said “kosher salt” another time. Almost everything I have read (thus far) as stated sea salt or high quality sea salt. Is kosher salt allowed on the GAPS diet?
The first time I did the GAPS intro, I used kosher salt because it was all I could get at the time. If you have access to sea salt, Redmond salt, Himalayan salt, or something like that, I would definitely suggest using it instead of kosher.
tomatoes on stage 2?!!
I thought fruits weren’t allowed til much later. Do you follow the book or a different version of GAPS. I’m on stage 2 and would LOVE some of your recipes but I’m afraid their not approved.
Thank you for asking Mish! When I wrote this post – years ago – I didn’t have the book and was just doing the best I could figuring things out with google. Haha. Now that I have the book I would definitely save tomatoes until stage 5. Everything else in the stage 2 section of this post is fine, though.
I’m in the process of revamping this round-up so that it will be accurate to the book. Hopefully I’ll have that finished soon! In the meantime, you can check out all my stage 2 recipes here.
Also, if you go to the ‘Recipes’ section of my menu bar, then select ‘GAPS Diet,’ I have recipes broken down into the stages. 🙂 Hope that helps!
This is so helpful! I often forget what is okay on GAPS and that there’s different foods for different stages. Those stage 3 pancakes look AMAZING!!!
Aw, thanks! I hope people find this helpful!
Wow Raia, this post is incredible! A lot of people find GAPS to be restrictive but this is anything but. These recipes are inviting and amazing!
Thank you so much! I wanted it to help make GAPS less intimidating. 🙂
Well you sure have made it easy to GAPS recipes for every stage! I am sure this is so helpful for anyone on the GAPS diet!
Thanks, Linda!
Holy cripes great resource! I love all the recipes you provided with it- such a great healing diet!
Haha! Thank you so much! It is an amazing healing diet. 🙂
So many yummy recipes! I love all the soups! Even if you’re not on the diet, real food is always best 😀
Amen!
This post was so helpful! I love all the meal ideas. It makes it so much easier 🙂
Thank you! I’m glad it is helpful! 🙂
This is a great post because it makes me think GAPS would be easy lol. It all looks great!
Haha! Thanks. 😉 I consider that a win, I guess.
Look at all your great recipes!!!! This is such a great post! Love the encouragement and then all the specifics. Pinning to lots of boards! So helpful! <3
Thank you so much, Megan!
This post is going to be such a big help for those who are entering into the GAPS Intro Diet. It can be daunting figuring out things out in the beginning starting anything new like this!
Yes, it can be so intimidating! I hope people do find it helpful!
THANK YOU SOOO MUCH!!! My 6yr daughter is having major issues.. i believe is GF and is in need of MAJOR detoxing. I’m very overwhlemed and having your blog here with recipes REALLY helps this mama help a VERY picky eater!!!
I’m so glad to help, April! Let me know if you need any help troubleshooting things. 🙂
Greetings and Hello!
I am starting the GAPS Diet and I am blogging my journey!
Mind if I link your blog in a few of my post? I don’t have many readers.
Thanks,
Aly
Sure, Aly, you’re welcome to share a link to my blog. I hope you heal well on GAPS!