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With spring just around the corner, what better way to put the spring back into your step than by preparing some lectin-free meals?

We’ve created a simple, GundryMD-approved meal plan for a single day so you can eat delicious food while supporting your health. All three meals are designed to be made quickly and efficiently.

Breakfast: Puffed Millet Cereal, Homemade Almond Milk, And Pasture-Raised Eggs

lectin free meals | Gundry MD

Puffed Millet Cereal With Hemp Hearts And Homemade Almond Milk

Ingredients:

  • 1 bowl of Arrowhead Mills natural puffed millet cereal
  • 1 tsp of organic hemp hearts
  • Homemade (blanched) almond milk (see recipe below)

Mashed Eggs

Ingredients:

  • 2 pasture-raised boiled eggs, mashed
  • 1½ Tbsp avocado mayonnaise (to mix into the eggs)

Homemade Almond Milk

Ingredients:

  • 1 cup almonds (raw and unpasteurized, if possible)
  • 4 cups filtered water
  • 1 tsp organic vanilla extract
  • 1 tsp cinnamon
  • 2 dates

Instructions:

  1. Soak nuts overnight (to help remove lectins).
  2. Discard the soaking water, rinse almonds well, and remove the skins.
  3. In a high-speed blender, add nuts and 4 cups of water and blend on the highest setting for 1 minute.
  4. In a large mixing bowl, strain the milk to remove the pulp.
  5. Pour strained milk back into blender.
  6. Add the dates, vanilla extract, and cinnamon; blend again for 20 seconds.

Lunch: Alaskan Wild Salmon, Cabbage Salad, Roasted Kohlrabi “Fries,” And Fresh Avocado

lectin free meals | Gundry MD

Alaskan Wild Salmon

Ingredients:

  • 2 fillets of wild salmon
  • 1 Tbsp olive oil
  • Sea salt and pepper to taste

Instructions:

  1. Preheat oven to 350°F.
  2. Line a baking sheet with aluminum foil or parchment paper.
  3. Place salmon on baking sheet and drizzle with olive oil, salt, and pepper.
  4. Bake for 15-20 minutes or until tender on the inside.

Cabbage Salad

Ingredients:

  • 1½ cups raw red cabbage
  • 2 Tbsp olive oil
  • 1 Tbsp rice vinegar
  • Trader Joe’s “Everything But The Bagel” seasoning (to taste)

Instructions:

  1. Break apart the cabbage into small pieces.
  2. Dress with olive oil, rice vinegar, and spice mix.

Roasted Kohlrabi “Fries”

Ingredients:

  • 3-4 kohlrabi bulbs (stem, greens, and thick outer husk removed; set aside the greens to use for a soup or a smoothie)
  • 1 Tbsp olive oil
  • 1 tsp sweet paprika
  • ½ tsp garlic powder
  • Dash of salt

Instructions:

  1. Preheat oven to 350°F.
  2. Line a baking sheet with aluminum foil or parchment paper.
  3. Slice the raw kohlrabi bulbs into French-fry sized wedges.
  4. In a medium bowl, add in the oil and spices. Mix well.
  5. Add the kohlrabi, making sure they are well coated.
  6. Bake for 15-20 minutes until soft and slightly darkened on the outside, flipping over the wedges halfway through.

lectin free meals | Gundry MD

Serve all sides on a plate, adding half an avocado, with olive oil and garlic powder.

Dinner: Kelp Noodles, Shredded Carrots, Roasted Asparagus, And Steamed Broccoli

lectin free meals | Gundry MD

Kelp Noodles

Ingredients:

  • 1 pack of kelp noodles
  • 3 Tbsp blanched almond butter
  • 1½ Tbsp rice vinegar
  • 3 tsp coconut aminos
  • ½ Tbsp nutritional yeast
  • ½ tsp garlic powder
  • ¼ tsp ginger powder or fresh shredded ginger
  • Monkfruit or Stevia (or another compliant sweetener of choice) to taste

lectin free meals | Gundry MDlectin free meals | Gundry MD

Instructions:

  • Rinse and dry the kelp noodles.
  • In a small mixing bowl, combine all ingredients (except kelp) and mix well.
  • Mix the sauce with the kelp noodles.

Shredded Raw Carrots With Homemade Dressing

Ingredients:

  • 2 medium to large raw carrots, washed well
  • Slice of lemon, squeezed
  • Olive oil and salt to taste

Instructions:

  1. Shred carrots.
  2. Dress with fresh-squeezed lemon juice, olive oil, and salt.

Oven-Roasted Asparagus

Ingredients:

  • 1 pack of asparagus, washed well
  • 1 tsp olive oil
  • Himalayan pink salt (or sea salt) to taste

Instructions:

  1. Preheat oven to 350°F.
  2. Line a baking sheet with aluminum foil or parchment paper.
  3. Mix the oil and salt and brush onto the asparagus.
  4. Bake for 15 minutes or until soft.

Steamed Broccoli

Ingredients:

  • 5 small to medium broccoli florets
  • Slice of lemon, squeezed
  • Olive oil and salt to taste

Instructions:

  1. Steam the broccoli for 5 minutes, remove and chop into smaller pieces.
  2. Drizzle with fresh-squeezed lemon juice, olive oil, and salt.

Why not cook these all in one evening? Then you can grab-and-go the next day.

**Recipes were submitted by GundryMD fan Michael Tanenbaum and have not been tested by the GundryMD team.

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