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Grain-free Meal Plans & GAPS Intro Help!

If you’re on a grain-free, low-carb, GAPS Diet (see more info at that link) or Specific Carb diet, are you having trouble coming up with new recipe ideas or wondering what the heck you can eat?

  • First, if you’re gearing up to do the GAPS Diet or just starting, my friend Cara, from the Health, Home & Happiness blog, has a new e-book with meal suggestions for 30 Days of recipes and tips on the GAPS intro diet, and I know this baffles many because foods are so limited in the beginning. The e-book is called, What Can I Eat Now? and here’s what Cara has to say about it:
Our family has found so much help by using the GAPS diet to heal and seal the gut lining that I wanted to make a helpful meal plan for anyone who is overwhelmed with the GAPS Intro and needed a little more hand holding to get started. The e-book is 57 pages, and includes recipes for 30 days on the GAPS intro, a table of contents and index, helpful tips, a checklist of what to include each day, and many full color photographs of the intro food.”
  • Next, she also offers Grain Free Meal Plans for once you’re past the intro part of GAPS, and these ideas are just what you need to get out of a rut!

Here’s what you get:

  • Menu plans for 3 meals a day, 7 days a week, plus snacks and sweets
  • Kid-tested recipes
  • Complete shopping lists
  • Members only forum to discuss going and being Grain Free.

(Meals are based on the Gut and Psychology Syndrome Diet and Specific Carbohydrate Diet diets. The recipes serve a family of four, but can easily be halved or doubled as needed.)


  1. Hello,

    Could you tell me the difference between the GAPS and the Low Carb diet? (Atkins) I know there are major similairities. I never could figure the difference. I know with Paleo…Milk is a no no and other dairy as well. LC you can if you can handle the carb.


  2. Holly, GAPS allows carbs that are easily digested- like ripe fruits, squash, and freshly pressed juice. Atkins (I think! I don’t know a ton about Atkins) is more about keeping the carb count within a specific range. The Introduction diet for GAPS is low carb usually, though you can adjust the carbs up a bit by consuming a ton of cooked vegetables. My daughter is doing a low carb version of GAPS right now and seems to thrive on it, so I wonder if being in a state of ketosis is helping her brain function better (she has autism).

  3. My daughter has High Functioning Autism and we never tried GF at all. At the time of her diagnoses, GF information was few and very lacking. Now with more and more people going GF, there are more informatio and menus on GF using Coconut flour. With one son have Gluten sensitivity or allergy we are slowly trying to convert whole family to be GF. I know I feel much better being Grain Free (not gluten free….however I am noticing gluten bothers me somewhat). When I was in a state of ketosis, my brain function was very sharp. I was surprised at how well I felt even though I got headaches from being in ketosis which is normal from what I read. My dh can’t do ketosis…he will pass out. His sugar/glucose readings are normal. My other son who is GI (glucose intolerant), his glucose readings are all over the map so we are trying to do GF and low carb with him. I am considering having him to do GAPS if I can get the book at the library.

    I just want the whole family be on the same page so I do not have to cook a meal for one and a different meal for two and another meal for the other two….kwim??

    I am looking at Primal/paleo diets. I do not want to do without milk so after much reading I am more primal/paleo but lacto version of it instead of Atkins due to being more wholesome with sugar and no coke/diets or otherwise.

    I may have to just get the books mentioned and try to get the two kids on it. My other son avoids bread or grains like the plague. It literally makes him sick so much that he would vomit. So it is understandable why he avoids them. He went to a birthday party last night and they had pizzas. He ddn’t eat any even though he was starving. His girlfriend is also GF and she avoided pizza as well. She was there. So they were starving. LOL!!



  4. Sounds like you’re on a great track! I hope you can find the GAPS book at the library, but if you can’t you might find Breaking The Vicious Cycle by Elaine Gottschall, which explains the specific carbohydrate diet, which GAPS is based on. Our library has BTVC but not GAPS :)

  5. i also am on a low carb diet due to diabetis type 2. so it is important that i stay on it. my sugar levels stay between 80 and 120. i have heard that there is good carbs and bad ones. do you have any remarks about that? i don’t understand all about good carbs verces bad.

    • Hi Jana,

      Good carbs are still best if you don’t eat too much of them (since you’re diabetic), but these would be things like potatoes, squash, fruits, sourdough breads, beans.

      Bad carbs would be sweets, pop, processed foods, regular bread, etc. – all things you should totally avoid.

      I’m sure I missed some. Hope that helps!

  6. Hello-
    This is all very interesting. I love finding new food/nutrition websites! I would like to recommend a book I’m reading right now by Dr. Mark Hyman. It’s called UltraMind Solution. Especially for the ones with autistic children….

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