Fourteen Days of Gut-Friendly Meals, Already Planned
Every breakfast, lunch, dinner and snack for two weeks, with calories, protein and fiber worked out from USDA FoodData Central. Fiber rises in four gentle phases, from about 18 g to about 30 g a day, 28 recipes come with low-FODMAP swaps, and a short evening check-in builds a 14-day summary you can take to your doctor or dietitian. Delivered instantly as an 80-page printable 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 (80-page printable 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 80-page e-book (the free online edition has the same content). Tap any page to see it full size.
The Four Phases at a Glance
Every meal is worked out from USDA FoodData Central (SR Legacy) values:
| Phase & Days | Main fiber type | Fiber a day | Example recipes | What changes |
|---|---|---|---|---|
| Phase 1 (Days 1–3) | Soluble fiber: oats, peeled fruit | About 18 g | Warm Cinnamon Oats, Poached Salmon Bowl | Soft, cooked and peeled foods |
| Phase 2 (Days 4–7) | Chia, ground flax, kiwi | 22–27 g | Chia Pudding, Kiwi Yogurt Parfait | A glass of water with every seed serving |
| Phase 3 (Days 8–11) | Rinsed lentils, berries | 25–27 g | Rinsed Lentil Bowl, Turmeric Tofu | Small, measured prebiotic portions |
| Phase 4 (Days 12–14) | Plant variety | About 30 g | Diversity Bowl, Herb Cod with Potatoes | 30 different plants a week |
Values calculated from USDA FoodData Central, SR Legacy.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
Part 1: Fiber, Gently
How much fiber adults need, the difference between soluble, insoluble and prebiotic fiber, what gut bacteria make from it, and why the plan raises fiber a few grams at a time. Includes a 34-food table with USDA values.
Part 2: The Four Phases
One page per phase with its fiber target, simple swaps, what to do if it feels like too much, and the recipes that belong to it. Plus flavor without garlic and onion, and a page for common bumps along the way.
Part 3: The 14 Days
One page a day with breakfast, lunch, dinner and a snack, each with its recipe page, a fiber booster, the day's totals, a kitchen tip and a short evening check-in.
Part 4: The 28 Recipes
Full-page recipes with a photo, ingredients in grams, short methods and USDA-based values: warm cinnamon oats, poached salmon bowls, golden pumpkin soup, herb chicken and more, each with a low-FODMAP note.
Part 5: Lists and Trackers
Pantry and storage guides, Week 1 and Week 2 shopping lists by aisle, eating out, a FODMAP reintroduction log, your 14-day summary, a Week 3 log, a 30-plant counter and notes for an appointment.
Three Steps, a Few Minutes a Day
Ten minutes before Day 1
Read Part 1, then print the Week 1 shopping list or keep it on your phone. Day 1 starts with the softest, easiest fiber.
Two minutes each evening
Follow the day's meals, then score bloating, energy and stool form in the check-in. If a phase feels like too much, stay on it for two more days.
Day 15: keep what worked
Copy your scores onto the 14-day summary, 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)
- 80 US Letter pages, ready to print or read 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
Most US adults eat about 16 g of fiber a day; the National Academies suggest 21 to 38 g, depending on age and sex. Raising fiber gradually, with enough fluid, is the usual advice for avoiding gas and bloating while the gut adjusts. The four-phase order (soluble fiber first, then seeds and kiwi, then measured prebiotic foods, then plant variety) and the low-FODMAP swaps follow published 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 more diverse gut bacteria in people who ate 30 or more different plants a week. This publication is an educational planning and tracking tool. It does not diagnose or treat 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.
How This Plan Compares to Common Gut Advice
| Feature / Approach | Generic High-Fiber Diet | Strict Low-FODMAP Diet | The 14-Day System | |
|---|---|---|---|---|
| Fiber raised in four gentle phases | ||||
| USDA-based values for every recipe | ||||
| No long-term food bans | ||||
| Full 14-day menu planned out | ||||
| Daily check-in with the Bristol Stool Form Scale | ||||
| Shopping lists sorted by aisle |
Frequently Asked Questions
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