Weekly Meal Plan

Week of October 19 — Turkey & Fish Rotation

Emphasis Intestinal body type · Poultry & fish · Batch-friendly

📌 Second week on the Intestinal plan: turkey and fish rotate in so poultry, not beef, stays the workhorse. One beef stew night carries Friday's lunch.

🛒 Grocery list

This week’s prep

Sunday: cook the Spicy Black Beans and the full pot of Cardamom-Lemon Basmati; roast a tray of sweet potatoes and broccoli.
Sunday: bake the Ancient Grain Granola for the week’s breakfasts.
Tuesday: soak the pinto beans in the morning, cook them that night — portion Wednesday, Thursday, and Saturday.
Thursday: make the Beef & White Bean Stew — leftovers for Friday’s lunch.

Monday

BreakfastAncient Grain Granola (Amaranth, Basmati, Sorghum & Butter)Gut-friendlyWith plain yogurt or kefir.

LunchSpicy Instant Pot Black Beans with Ginger, Turmeric & KaleLow-FODMAPAnti-inflammatoryGut-friendlyMade Sunday. Over basmati; portions carry Tuesday’s lunch.

DinnerFluffy Cardamom-Lemon Basmati RiceGut-friendlyCooked Sunday. With roast turkey thighs and the roasted broccoli.

Tuesday

BreakfastSteel-Cut Oats for the Intestinal Body TypeGut-friendly

LunchLeftover Spicy Black Beans + basmati + cooked spinach

DinnerSlow-Roasted Chicken Thighs with Forty Cloves of GarlicRoast the full batch — extra for Thursday’s lunch.

Wednesday

BreakfastAncient Grain Granola (Amaranth, Basmati, Sorghum & Butter)Gut-friendly

LunchDigestible Pinto BeansGut-friendlyInstant PotCooked Tuesday night. Over basmati with peas.

DinnerBaked salmon + roasted sweet potato + snow peas

Thursday

BreakfastPre-Workout Collagen ShooterAnti-inflammatory

LunchLeftover Forty-Clove chicken + pinto beans

DinnerHealthy Instant Pot Beef and White Bean StewThe week’s beef night. On a sensitive week, swap in a second chicken night.

SnacksApple + a handful of walnuts

Friday

BreakfastSteel-Cut Oats for the Intestinal Body TypeGut-friendly

LunchLeftover Beef & White Bean Stew

DinnerOven Sweet-Potato Steak Fries for the Intestinal Body TypeGut-friendlyWith baked cod and a big pile of cooked spinach.

SnacksFresh Roasted Salsa for the Intestinal Body TypeGut-friendlyThe week’s treat.

Saturday

BreakfastEggs + sautéed spinach

LunchProbiotic TzatzikiGut-friendlyWith rice cakes, cucumber, and leftover pinto beans.

DinnerLeftovers night — clear the fridge

Sunday

BreakfastBarefoot Better Breakfast GranolaGut-friendly

LunchVibrant Beet HummusWith rice cakes and raw vegetables.

DinnerPrep-day plate: roast chicken, rice, and whatever's on the vegetable tray