My IgG-Friendly Meal Plan: What I Eat in a Day to Support Gut Healing

After learning about my food sensitivities through IgG and IgE testing, one of the biggest changes I made was how I eat day to day. Healing my gut meant giving my body the space to calm inflammation, while still keeping meals simple, balanced, and satisfying.

Working with The Wellness Way in Green Bay, I built a plan that focuses on nourishing foods, high in protein and fiber, low in inflammation, and free from my main triggers like eggs, dairy, wheat, and yeast.

My Daily Focus

I don’t follow a strict “diet.” Instead, I aim for meals that feel supportive and sustainable. My key focuses are:

Protein first at every meal to stabilize energy and blood sugar. Plenty of vegetables for fiber, vitamins, and antioxidants. Healthy fats like olive oil and avocado for hormone balance and satiety. Hydration and herbs like chamomile tea, lemon water, and dandelion tea to support digestion and detox pathways.

A Typical Day Right Now

🌅 Breakfast:

Vegan protein shake blended with spinach, frozen berries, and unsweetened almond milk. Sometimes I’ll add chia or flax seeds for extra fiber.

🌞 Lunch:

A bowl with lean ground beef, cabbage, and red potatoes sautéed in olive oil with garlic and sea salt. Side of steamed broccoli or roasted carrots.

🌤 Afternoon Snack:

Handful of raw almonds or a small smoothie if I’m busy. Peppermint tea for digestion.

🌙 Dinner:

Baked chicken breast or cod for Clint, and I’ll do beef or turkey for myself. Served with roasted vegetables (like cauliflower, zucchini, or peppers) and a small portion of quinoa or sweet potato if I feel I need it.

🌿 Evening:

Herbal tea or magnesium citrate before bed to relax and support rest.

What’s Changed the Most

I used to think “healthy eating” meant restriction or constant planning. Now, it feels like intention, choosing foods that truly make me feel good. My bloating is down, my energy is steady, and my body finally feels supported instead of sluggish.

A Note for Anyone Starting Their Own Journey

If you’re just beginning to explore food sensitivities or gut healing, remember: it doesn’t have to be overwhelming. Start small, pay attention to how you feel after meals, and build from there. Healing is not about perfection, it’s about progress, connection, and learning to listen to your body. Here is a good cookbook with meal plans to start with: https://amzn.to/43BfYqU