FitMom · Nutrition Protocol

 

Morning Fuel

Breakfast

Ingredients 1 serving UltraClear or Medipure 1 cup water, juice, or coconut water 1 cup spinach or kale 1 cup berries ¼ cucumber · ½ celery stalk 1 tsp chia seeds 1 tsp ground flaxseed 1 tbsp MCT oil

Instructions 1Add all ingredients to blender 2Blend until completely smooth 3Pour and enjoy immediately

MCT oil feeds your gut lining directly. Flax + chia deliver soluble fiber that feeds beneficial bacteria. The medical food base supports detox pathways often compromised in gut dysfunction.

Ingredients 1 container 0% Greek yogurt ½ cup berries 2 Partake graham crackers 1 tsp Manukora honey Chia seeds (optional) Cinnamon to taste

Instructions 1Crush 1 cracker into bowl base 2Layer half the yogurt on top 3Add half the berries 4Repeat layers 5Drizzle honey + dust with cinnamon

Greek yogurt delivers live probiotics that reseed your microbiome. Manuka honey has documented antimicrobial properties. Berries are low-glycemic + packed with polyphenols that act as prebiotic fuel.

Ingredients 3 eggs 1 cup spinach ½ avocado 1 tbsp olive oil Sea salt

Instructions 1Heat olive oil in skillet 2Sauté spinach 1 minute 3Cook eggs to preference 4Plate eggs and spinach 5Add sliced avocado + salt

Eggs provide choline for liver detox support. Avocado fat slows cortisol spikes that wreck gut motility. Spinach delivers magnesium — the most common deficiency in women with constipation and hormone issues.

 

 

 

Main Meals

Lunch & Dinner

Ingredients 4–5 oz wild salmon 1 medium sweet potato 1 cup arugula 1 tbsp olive oil ½ lemon

Instructions 1Preheat oven to 400°F 2Cube sweet potato, toss in ½ tbsp oil, roast 20 min 3Cook salmon 3–4 min per side 4Build bowl: arugula, sweet potato, salmon 5Drizzle oil + squeeze lemon

Omega-3s from wild salmon reduce gut inflammation and support microbiome balance. Sweet potato fiber feeds beneficial bacteria. Arugula and lemon act as natural bitters — critical for bile flow, fat digestion, and hormone clearance.

Ingredients 5 oz grass-fed ground beef 1 large carrot, shredded 1 cup cooked white rice 1 tbsp olive oil Sea salt

Instructions 1Heat olive oil in skillet 2Brown beef 6–7 minutes 3Add shredded carrots, cook 2–3 min 4Season with sea salt 5Serve over warm white rice

Grass-fed beef contains CLA and higher omega-3s than conventional. White rice is intentionally easy to digest — ideal for inflamed guts. Shredded carrots deliver beta-carotene and gentle insoluble fiber that supports motility.

Ingredients 5 oz grilled chicken breast ½ cup cooked quinoa ½ cucumber, chopped ¼ cup olives Olive oil to drizzle

Instructions 1Cook chicken 5–6 min per side 2Add quinoa to bowl 3Slice chicken, place on top 4Add cucumber and olives 5Drizzle olive oil over bowl

Quinoa is a complete protein with all 9 essential amino acids — critical for gut lining repair. Olives provide oleic acid, a powerful anti-inflammatory fat. Cucumber supports hydration of the mucosal gut lining.

Ingredients 5 oz ground turkey 4 butter lettuce leaves ½ avocado Shredded carrots + cilantro 1 tbsp olive oil + sea salt

Instructions 1Heat olive oil over medium heat 2Brown turkey 6–7 minutes 3Season with salt 4Spoon into lettuce cups 5Top with avocado, carrots, cilantro

Butter lettuce replaces inflammatory refined wraps entirely. Turkey is rich in tryptophan — a serotonin precursor, 90% of which is produced in the gut. Cilantro supports gentle detox of heavy metals that disrupt gut bacteria balance.

Ingredients 5 oz shrimp 1 cup cooked white rice 1 garlic clove 1 tbsp olive oil Fresh lemon

Instructions 1Heat olive oil in pan 2Mince garlic, sauté 30 seconds 3Add shrimp, cook 2–3 min per side 4Serve over rice 5Finish with fresh lemon squeeze

Garlic is a potent prebiotic and natural antimicrobial — feeds good bacteria while crowding out pathogens. Shrimp is high in iodine and selenium, both critical for thyroid function. Lemon activates digestive enzymes before the meal hits your stomach.

Ingredients 5 oz grass-fed ground beef ½ cup cooked rice ½ cup black or pinto beans ½ avocado 1 tbsp olive oil + sea salt

Instructions 1Cook beef in olive oil, season with salt 2Add rice to bowl base 3Top with seasoned beef 4Add beans alongside 5Finish with sliced avocado

Beans are one of the highest-fiber foods you can eat — a single half-cup feeds your gut microbiome more than most supplements do. Paired with grass-fed beef and avocado fat, this bowl is a full gut-healing package.

What’s actually possible

— Sarah M., FitMom Revive & Thrive client