Fourteen Calm Days of Gut-Friendly Meals, Already Planned
Every breakfast, lunch, dinner and snack for two weeks, with fiber and protein counted for you. Fiber rises in four gentle steps, every high-FODMAP ingredient has a swap, and your daily symptom log fills in a one-page summary you can take to your doctor or dietitian. Delivered instantly as a 30-page fillable PDF e-book, with a free bonus: an online edition of the same e-book for any phone or computer.
You are purchasing The 14-Day Gut-Friendly Meal Planning System — a downloadable digital publication (30-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 30-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Baseline Check and 30-Plant Science
Pick your usual breakfast, lunch and dinner and the planner works out your current fiber intake, a safe +50% target and a personal pacing note. A short chapter explains what fiber and plant variety do for the short-chain fatty acids your gut bacteria make, and a 30-plant checklist counts your species as you tick them.
The Four-Step Fiber Ladder
Fiber rises in four gentle steps: soluble fiber first, then well-cooked vegetables, then rinsed legumes and whole grains, then prebiotic foods. Each step has its own page with foods, portions, preparation and low-FODMAP notes, plus clear rules for when to move up and when to hold.
14 Daily Meal Plans
One page per day with breakfast, lunch, dinner and a snack, each with its fiber, protein and prep time. Every day adds a batch-cooking move and a low-FODMAP swap, then an evening check-in: water glasses, comfort, bloating, Bristol stool type, what you actually ate and any new food.
Batch Cooking and Shopping
A 90-minute Sunday batch-cook block, a master pantry with storage times, and week 1 and week 2 supermarket checklists sorted by aisle, so the plan takes two shops and one cooking session a week.
Eating Out Without Starting Over
A restaurant playbook with what to order by cuisine, what to ask the server, a wallet card with your requests, and an eating-out log so you find your three safe places to eat.
14-Day Tracker and Clinician Summary
Your daily check-ins fill in a one-page 14-day summary automatically: comfort, bloating (high days highlighted), Bristol type, water and notes. Add your questions and bring it to your doctor or dietitian; it is designed to be read in a minute.
Three Steps, a Few Minutes a Day
Ten minutes before Day 1
Open the PDF (or the free online edition), pick your usual meals in the baseline check and read your personal pacing note. Print the two shopping lists or keep them on your phone.
Two minutes each evening
Follow the day's meals, tick your water glasses and plants, and fill in the evening check-in. Move up a fiber step only after two comfortable days in a row; the planner tells you when to hold.
Day 15: keep what worked
Your 14-day summary is already filled in. Repeat the baseline check, keep the meals and foods that suited you, and take the summary to your doctor or dietitian if you want to discuss next steps.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 30 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults who want to eat more fiber and more different plants, and who have felt bloated or uncomfortable when they tried to change too fast.
- Busy people who want every meal and shopping list decided for them for two weeks, with batch cooking to keep weeknights short.
- Anyone who wants to stop guessing and start noticing: a short daily log that turns into a clear summary.
- People preparing to talk to a doctor or dietitian about digestion who want dated, organised notes rather than memories.
- It is not a diagnosis or a medical treatment, and it is not a substitute for care from a gastroenterologist or registered dietitian.
- It is not suitable for anyone with a diagnosed condition that needs a prescribed diet (for example IBD, coeliac disease, a stricture or kidney disease) unless their clinician agrees.
- It is not for urgent symptoms such as bleeding, unexplained weight loss, severe pain or a food allergy reaction: seek medical care first.
Clinical Evidence & Scientific Grounding
The plan follows the direction of mainstream nutrition guidance: most adults eat around 15 g of fiber a day against a recommended 25–38 g, and increasing fiber gradually with enough fluid is the standard way to reduce gas and bloating. The four-step order (soluble fiber first, then cooked vegetables, legumes and whole grains, then prebiotic foods) and the low-FODMAP swaps reflect published Monash University FODMAP research and the American College of Gastroenterology's individualised approach to diet and digestive symptoms.
The 30-plants-a-week target comes from the American Gut Project, which found greater gut-microbiome diversity in people who ate 30 or more different plants a week. This publication is an educational planning and tracking tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your doctor or registered dietitian.
Tools and staples mentioned in the e-book: see our recommended gear list.
Want a Free Printable Quick-Start?
A green / amber / red FODMAP food map with portion sizes, a symptom baseline and a fillable reintroduction log that adds up your scores, so you can see which foods suit you.
Frequently Asked Questions
Ready to Bring Structure to Your Health?
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