FEEL GOOD FAST

3 D AY G U T

Change Your Gut

In As Little As 3 Days!

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DR. LAURYN
 CONTENTS

INTRO CLEANSE NUTRITION BLUEPRINT

03 Welcome 13 Meal Template
14 Simple 3 Day: Meal Plan
5 GUT LUV HABITS 15 Grocery List
04 Overview 16 Plant Based 3 Day: Meal Plan
05 Habit #1 - Hydrate 17 Plant Based: Grocery List
05 Habit #2 - Boost 18 Liquid Based Cleanse
06 Habit #3 - Nourish 19 Cheat Sheet: Treats + Snacks
07 Habit #4 - Move & Rest 20 Nourishing ‘Yes’ Foods
07 Habit #5 - Energize 21 Not Right Now Foods

TOOLS CLEANSE READY RECIPES

08 All You Need 22 Recipe Contents
09 Daily Checklist Free recipes straight out of the
10 Daily Progress Total Gut Reset Cookbook!

Disclaimer:
Consult with your healthcare practitioner prior to
commencing any new protocols. No information
contained in this guide should not be interpreted as
personal medical or healthcare advice. If you use the
information in this guide, you do so at your own risk.
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 WELCOME
Welcome to your 3 Day Gut Cleanse – a 3 day “reset” button for optimizing
how you feel from the inside out—starting with your gut (the gateway to health)

Gut Health 101

In case you’ve been living under a rock, your gut is connected to everything--
including your health, your head and your heart (“gut feelings”). When you go with
your gut—and focus on feeling good inside—you become unstoppable.

Your Gut A ects Everything

Digestion Metabolism Immune System

Immune System Hormones Detox
Energy Weight Brain & Mindset

Did you
Research shows it only take 3 days to start changing your gut microbiome and
feeling amazing?! Yup!

Enter: The 3 Day Gut Cleanse!

All you have to do? Just 2 primary “to-dos” for the next 3 days!
To do #1: Implement Your 5 Gut Love Habits (in this guide)
To do #2: Complete Your Daily Checklist and Daily Progress Tracker

That. Is. It. (No crazy juice cleanses or no-carb diets here!).

Use this guide for “all you need to know” and let’s go with our gut together!

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 D A I LY

5 GUT LUV HABITS

It’s all about the little things.
Integrate these 5 habits each day during your cleanse for gut optimization.

# 1 H Y D R AT E
Drink half your bodyweight in ounces of
ltered water daily, starting with 16 ounces
of warm lemon water & a pinch of sea salt.

#2 BOOST
Boost your digestive system by eating
mindfully, in a calm state.

#3 NOURISH
Eat a protein, fat and ber in three
balanced meals daily.

#4 MOVE & REST

Move daily and sleep deeply.

#5 ENERGIZE
Start and end your day with a healing
practice that replaces passive scrolling
with intentional well-being.

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 D A I LY

5 GUT LUV HABITS

It’s all about the little things.
Integrate these 5 habits each day during your cleanse for gut optimization.

# 1 H Y D R AT E
Hydrate your body.

#2 BOOST
Boost your digestion

#3 NOURISH
Fuel your body.

#4 MOVE & REST

Move daily and sleep deeply.

#5 ENERGIZE
Start and end your day right.

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 5 GUT LUV HABITS

G U T L U V H A B I T # 1 : H Y D R AT E
Nix the co ee for 3 days! Instead: hydrate every cell in your body!

Drink water daily – Half your bodyweight in ounces of pure, ltered water daily, starting
o with 16 ounces of warm lemon water + a pinch of Himalayan sea salt.

Fun Fact: Water ushes your lymphatic system, lemon stimulates liver detox and stomach acid
production, and sea salt aids in absorption of nutrients!

Next Level
Drink 1 green juice or celery juice rst thing in the morning on an empty stomach (after
water). Talk about feeling up!

Fun Fact: Celery juice is a natural liver and gallbladder “ ush" and helps your gallbladder
release bile for golden poo and digestive enzyme production

GUT LUV HABIT #2: BOOST

Boost digestion! Before meals, take 3 to 5 deep breaths in through your nose, out
through your mouth, and chew your food really well until fully liqui ed.

Next Level
Take a Gut Luv Shot with 1-3 meals. Add 1 to 2 tbsp of apple cider vinegar to 4-8 oz of
water and drink.

Fun Fact: It takes 20 minutes for your brain & body to register if it feels satiated or full!
Chewing your food helps with hunger-fullness cues and appropriate hunger-fullness signals
to keep you from feeling sluggish.

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 5 GUT LUV HABITS

GUT LUV HABIT #3: NOURISH

Nourish your gut bugs! Eat a protein, fat & ber with each meal.
Here’s a quick cheat sheet.
• Breakfast: Protein shake or leftover meat, avocados & veggies.
• Lunch: Drink some bone broth or add a fermented food like kimchi, sauerkraut,
kombucha, water ke r, pickles, coconut yogurt.
• Supper: Add something green and something colourful like sautéed greens and a
roasted sweet potato, or green beans and roasted rainbow carrots.
• Take a Break: Eat your rst meal 12 to 14 hours after your dinner time meal. For example,
if you nished dinner at 8 p.m. try not to eat again until 8-10 a.m. the next day.

Next Level
Add in a Gut Booster: Cup of bone broth, 1-2 fermented foods/daily.

Fun Fact: Food is the #1 tool we have to change our gut microbiome. See your Cleanse
Nutrition Cheat Sheet for inspiration!

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 5 GUT LUV HABITS

GUT LUV HABIT #4: MOVE & REST

Basically: “Work and play.” We need a balance of movement and rest to balance our gut,
circadian rhythms (biological clock) and stress hormones.

Move your body in some way each day during your cleanse for 45-60 minutes (even
walking or yoga are great, just do something you enjoy that gets you moving)!

Rest. Prioritize restoration. Turn off bright lights in the evenings (use lamps, candles) and
sleep in darkness (or use an eye mask) with your phone on Airplane mode (cut EMFs).
Don’t worry about perfection, just get it as dark as possible and aim for 7-9 hours of sleep.

Next Level:
Already workout and get great sleep? Take things up a notch and include a daily walk,
yoga ow, sauna session, or hot detox bath.
Fun Fact: Chronic cardio (overtraining) AND sleep deprivation wreak havoc on the gut—
increasing leaky gut, in ammation and toxins in the body, impairing blood sugar and
decreasing healthy gut bacteria.

GUT LUV HABIT #5: ENERGIZE

Enjoy a Screen-Free morning and bedtime routine each day (at least no email
checking). Consider it something you’re giving yourself vs something you’re taking away.

Morning Routine Ideas:

• Start the day with your 3 Day Gut Cleanse Training
• Drink 8-16 oz warm lemon water + pinch sea salt
• Get some movement, breath and sun in—even 5 minutes.

Bedtime Routine Ideas:

• Sip a cup of hot herbal tea
• Take a hot shower or sauna
• Read a book, pray or journal 8 of 38
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 ALL YOU NEED
How To Prep for Success
1. Review & Print Out Your 5 Gut Luv Habits
2. Pick a Meal Plan from the Cleanse Nutrition Blueprint
3. Pick up + Prep any Foods Needed
4. Print Nourishing Yes Foods & Not Right Now Foods
5. Use your Daily Checklist and Daily Progress to "work" your Cleanse

Here’s some optional products that will help you thrive!

Gut Love Shots

• Apple Cider Vinegar: Bragg’s Organic Apple Cider Vinegar
• Optional Honey: Manuka Honey or Raw Honey

Bone Broth
• Kettle & Fire Bone Broth
• Fond Bone Broth

Protein Powder
• Gut Luv Shake

Cleanse Powder
• Pure Paleo Cleanse
• Pure Paleo VegeCleanse (vegan)

Gut Love Tea & Co ee

• Bloating Busters: Ginger Tea or Peppermint Tea
• Golden Poo: Smooth Move Tea
• Co ee Alternatives:
Teecino, Mudwter, Rooibos Tea, Cinnamon Tea, Green Tea
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D A I LY C H E C K L I S T
My Daily Intention or Goal:

5 Gut Luv Habits

Hydrate
Drink 1/2 bodyweight in ounces

Boost
Chewed my food really well & took a deep breath before eating meals
Bonus:
Gut Luv Shot (apple cider vinegar) or Enzymes/Bitters with meals

Nourish
B _L _D Ate protein, healthy fat, ber (veggie or fruit)
Tried something new or di erent (What? )
3-6 Veggies
Bone Broth
1 Fermented Food

Move
Move (How? )

Rest
Screen-Free Bedtime Routine

Morning & Evening Routine

No e-mail, texting or social media scrolling 10-60 minutes upon waking and also at bedtime
Morning
Evening
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D A I LY P R O G R E S S
Small daily habits lead to BIG changes so give it all you got!

TO-DO DAY 1 DAY 2 DAY 3

Hydrate Yes Yes Yes

Drank 16oz of warm lemon salt water No No No
Nourish: Breakfast Yes Yes Yes
Had my morning protein No No No

Nourish: Lunch Yes Yes Yes

Added broth and probiotics to lunch No No No

Nourish: Snack Yes Yes Yes

Had a protein or healthy fat No No No

Nourish: Supper Yes Yes Yes

Added probiotics to supper No No No

Cleanse: Poo Yes Yes Yes

I poo’d today No No No
Cleanse: Gut Love Shots Yes Yes Yes
Had a Gut Love Shot after a meal No No No

Cleanse: Sweat Yes Yes Yes

I worked up a sweat No No No

Cleanse: Recharge Yes Yes Yes

I slept 7-9 hours last night No No No

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 CLEANSE
NUTRITION
BLUEPRINT
Here’s a simple food guide to make meal planning
as good as done for your 3 Day Gut Cleanse!

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CLEANSE NUTRITION BLUEPRINT

CONTENTS

13 Meal Template
14 Simple 3 Day: Meal Plan
15 Grocery List
16 Plant Based 3 Day: Meal Plan
17 Plant Based: Grocery List
18 Liquid Based Cleanse
19 Cheat Sheet: Treats + Snacks
20 Nourishing ‘Yes’ Foods
21 Not Right Now Foods

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 D A I LY

M E A L T E M P L AT E

Breakdown Ideal Gut Timing Fuel Up

Hydrate First thing in the morning Start o w/ 16 oz warm water + pinch sea
salt
Drink 8-12 cups (64-120 oz) daily
Optional: 8-12 oz celery juice

Breakfast 6-9 am, or after a 12-hour Gut Love Shake or High Protein Breakfast
Intermittent Fast (before co ee)

Lunch Between 12 - 3 pm Gut Love Bowl or Broth-Based Soup with

Meat or Dinner Leftovers

Supper Between 6 - 9 pm Simple Meal: Protein + Healthy Fat +

Something Green + Resistant Starch
(Veggie)

What About 1 to 2 per day, if needed Pick from the Gut Loving Snack or Gut
Snacks? Love Treat list

Optional Add a "Gut Booster" to any meal - Cup of Broth

- Fermented Food
- Gut Luv Shot (Apple Cider Vinegar)

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 SIMPLE

MEAL PLAN
This is just an example. You do NOT need to follow this to a tee. Simply focus
on making 1 or 2 small changes if it feels overwhelming.
You will know what is a “win” for you.

DAY 1 DAY 2 DAY 3

Starter 16 oz Warm Water + Sea Salt 16 oz Warm Water + Sea Salt 16 oz Warm Water + Sea Salt

Meal 1 Breakfast Hash (ground chicken Gut Love Shake* Protein Pancakes, Organic
or turkey, rainbow chard, yellow Chicken Sausage
squash, mushrooms, sautéed in
ghee), Half Avocado

Meal 2 Chicken Salad Lettuce Wrap, Cup Gut Love Bowl* (with Leftover Gut Love Bowl* (with Leftover
of Bone Broth Burger Patty) Chicken Thighs, Butternut
Squash, Mixed Greens,
Avocado, Paleo Dressing,
Sea Salt), Cup of Broth

Meal 3 Grassfed Beef Burger Patty, Baked Chicken Thighs*, Baked Cod or Salmon,
Sweet Potato Chips*, Sauteed Sautéed Baby Bok Choy, Steamed Asparagus w/
Spinach Winter Squash Lemon & Olive Oil, Cooked &
Cooled Red Potatoes

Snack Celery Juice Cup of Bone Broth Handful Macadamia Nuts +

(Optional) Coconut Water Ke r (4 oz)

Gut Love Cinnamon Tea + 70-100% Dark Homemade Coconut Ice Handful Berries
Chocolate Square Cream*
Treat
(Optional)

* Recipe Included

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 SIMPLE MEAL PLAN

GROCERY LIST
Proteins Ghee or grass-fed butter
Ground meat x 2 lbs (choice: bison, turkey, beef)
Chicken Thighs x 2 lbs Fermented Foods
Pastured Eggs (for the yolks) x 1/2 dozen Water ke r or kombucha x 1-2 bottles
Cod or Salmon x 1/2-1 lb Fermented vegetable (pickles, kimchi, sauerkraut)
Organic Chicken Sausage (patties or links)
Celery Juice
Bone Broth 3 pre-made organic celery juice
6 Cartons/Jars (or make your own 1-2 cups/day) (or 3 bunches celery to make your own)

Veggies Extra
Asparagus 100% Dark Chocolate or Keto Cups
Butternut Squash Apple Cider Vinegar
Carrots Cacao & Almond Milk (for “hot chocolate)
Green beans Coconut Milk (canned, BPA free)
Rainbow chard Coconut Yogurt
Sweet potato Coconut Aminos
Zucchini & yellow squash Cinnamon
Shittake mushrooms Fresh herbs
Winter Squash x 2 of choice (butternut, kabocha, Raw honey
acorn, spaghetti squash) Sea Salt

Fruits
Avocados x 2
Bananas x 2
Frozen berries

Healthy Fats
Almond butter or macadamia nut butter
Coconut butter
Coconut oil

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 PLANT BASED

MEAL PLAN
You don’t need to follow this to a tee. Simply focus on making 1 or 2 small
changes if it feels overwhelming. You will know what is a “win” for you.

DAY 1 DAY 2 DAY 3

Starter 16 oz Warm Lemon Water + Sea 16 oz Warm Lemon Water + 16 oz Warm Lemon Water +
Salt+ Celery Juice Sea Salt Sea Salt

Meal 1 Parfait (plain coconut yogurt, Gut Love Shake* Green Smoothie
sliced bananas, unsweetened
almond butter, collagen peptides/
protein powder)

Meal 2 Bean “Burrito” (Lettuce wrap with Gut Love Bowl* (with Leftover Gut Love Bowl* (with Leftover
black beans or other beans, Salmon Burger), Falafel, Squash, Sauerkraut,
steamed cauli ower, nutritional Cup of Broth Greens, Avocado, Paleo
yeast, greens, guacamole, dressing, sea salt),
butternut squash), Cup of Broth Cup of Broth

Meal 3 Wild Salmon Burger*, Sweet Falafel* (or Chickpeas) Baked Cod, Cooked and
Potato Chips*, Sauteed Spinach Sautéed Baby Bok Choy, Cooled Red Potatoes w/
Winter Squash, Olives, Olive Oil, Roasted Garlic &
Coconut Water Ke r (4 oz) Asparagus

Snack Handful Strawberries with Celery Juice + Handful Pickled Cucumber/Veggies

(Optional) Coconut Butter Macadamia Nuts

Gut Love Cinnamon Tea + 70-100% Dark Homemade Coconut Ice Spoonful raw honey (1 tsp)
Chocolate Square Cream* with ghee (1 tsp) and sea salt
Treat
(Optional)

* Recipe Included

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 PLANT BASED

GROCERY LIST

Proteins Fruits
*Opt for organic, grass-fed and wild-caught Berries, 1 container or frozen
Canned wild caught salmon, 2 cans Avocados
Wild caught cod (or halibut), 1 lb Orange (for citrus glazed cod)
Chickpeas, 1 lb Lemons, 3-4
Black Beans, 1 lbs
Extras & Snacks
Bone Broth Apple cider vinegar
6 Cartons/Jars (or make your own 1-2 cups/day) Coconut Yogurt (plain)
Coconut milk, 2 cans (no additives)
Veggies Macadamia nuts, raw
Opt for organic as much as possible Quality protein powder
Celery juice or Green juice (lemon or lime as the Collagen peptides
fruit) (for snacks or rst thing in mornings) Sauerkraut
Chard, 2-3 heads Kimchi
Spinach, 1-2 heads Pickled cucumbers ( nd in fridge section by
Mixed greens or greens of choice fermented foods)
(for Gut Love Bowls) Paleo salad dressings and mayo (Primal Kitchen)
Romaine lettuce, 1 head Herbal teas (cinnamon, ginger, peppermint)
Organic salad greens, 1 large container Dark chocolate (70-100%)
Mushrooms, shiitake, 1 container Raw honey
Yellow squash, 1-2 Kombucha or water ke r (1/2-1/day)
Asparagus, 1 bunch Olives
Sweet potatoes, 1-2 large
Butternut squash (fresh or frozen) or other
winter squash (for 2 servings)
Red Potatoes, 1 lb
Garlic bulb

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 LIQUID BASED
This is a Next Level Cleanse.
Already eat clean? Give your gut a break the next 3 days to “rest and digest” with a
liquid-based, easy-to-digest, nutrient-packed cleanse.

DAY 1 DAY 2 DAY 3

Starter 16 oz Warm Lemon Water + Sea 16 oz Warm Lemon Water + 16 oz Warm Lemon Water +
Salt Sea Salt + Celery juice, 8 oz Sea Salt

Meal 1 Gut Love Shake* Gut Love Shake* Gut Love Shake*

Meal 2 2 Cups Bone Broth + Shredded 2 Cups Bone Broth + Grass- 2 Cups Bone Broth + Cod +
Chicken + Cooked Chard, fed Ground Beef + Cooked Cooked Baby Boo Choy,
Mushrooms, Carrots Green Peas & Carrots Zucchini & Yellow Squash

Meal 3 Baked Salmon + Detox Green Pulled Chicken + Detox Cheeseburger Soup +
Goddess Soup* Green Goddess Soup* Sautéed Greens*

Snack 1 Scoop Gut Luv Powder - 1 Scoop Gut Luv Powder - Sautéed Greens*
(Optional) in water or nut milk in water or nut milk
Bone Broth Bone Broth

* Recipe Included

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 C H E AT S H E E T F O R

T R E AT S & S N A C K S
Curb sweet cravings with these great options that
keep you in control and won’t set you back!

Treats
Cinnamon tea
Dark chocolate square: 70-100%
Piece of fresh fruit or berries
Plain coconut yogurt + vanilla & monk fruit drops
Stewed apples with cinnamon
Spoonful of nutbutter or coconut butter w/ cacao nibs
Paleo Cookies*
Homemade Ice Cream*

Snacks
Bone broth
Paleo-friendly protein powder (1 scoop, shake up in water or nutmilk)
Grass-fed jerky
Celery juice
Kimchi, sauerkraut or fermented veggies
Leftover protein or organic turkey/roast beef slices
Hummus/guacamole & cucumber
Lettuce wrap w/ tuna or chicken
Raw macadamia nuts (handful)
Raw nutbutter w/ celery sticks

* Recipe Included

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 NOURISHING
‘YES’
Meats:
organic, grass-fed and grass- nished, Fruits Top Picks (1 to 2 per day):
• apples • grapefruit • peaches
pasture raised:
• beef • wild-caught sh • apricots • grapes • pears
• chicken (salmon, halibut, • berries • lemons • pineapple
• lamb sardines, cod, low • cherries • oranges • plums
• turkey mercury tuna) Fermented Foods:
• bison • wild game • kimchi • sauerkraut
• organ meats • kombucha tea • cultured/pickled
Greens: • unsweetened vegetables
coconut yogurt • water ke r
• arugula • sea vegetables
• chard • spinach Coconut:
• kale • spring mix • coconut butter • unsweetened
• beet greens • sweet potato • coconut cream coconut akes
• mustard greens • greens • coconut milk • unsweetened
• coconut oil coconut yogurt
Other Veggies:
• artichokes • garlic • rhubarb Healthy Fats:
• asparagus • kale • shallots • avocado • MCT oil
• bok choy • kohlrabi • squash • extra virgin olive oil • coconut oil
• broccoli • leeks • water • ghee • macadamia nuts
• cabbage • lettuce chestnuts • grass-fed butter • meat [skin-on
• cauli ower • onions • watercress • tallow chicken, egg yolks,
• celery • parsley • zucchini • lard fatty salmon, fattier
• chives • pumpkin
• cucumbers • radishes Herbs and Spices: basil, black pepper, cilantro,
coriander, cumin, garlic, ginger, lemongrass, mint,
Resistant Starch: (cooked & cooled) oregano, parsley, rosemary, sage, sea salt, thyme
• sweet potato • rutabaga
• potato • plantains Natural Sweeteners: 100% stevia, 100% monk
• winter squash • turnips fruit, raw local honey, Manuka honey
• carrots • green peas
• beets • parsnips Other: apple cider vinegar, herbal teas, sea moss
• yams
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 NOT RIGHT
NOW FOODS
Sugars & Fake Sweeteners: Gluten & Gluten Containing Foods:
• candy • erythritol • baked goods • malt and malt
• dried fruit • maple syrup • barbecue sauce avoring
• chocolate • molasses • binders • matzo
• corn syrup • sucrose • bouillon • modi ed food
• fructose • agave • bread starch
• high fructose • generic (non-raw) • brewer’s yeast • monosodium
corn syrup honey • condiments glutamate
• emulsi ers • nondairy creame
Eggs:
• llers • processed salad
pastured yolks and cooked into recipes ok (ie.
• chewing gum dressings
Paleo mu ns, paleo salad dressings, etc.)
• hot dogs • seitan
Dairy: • hydrolyzed plant • some spice
• cheeses • margarine and vegetable mixtures
• cow’s milk • mayonnaise protein • stabilizers
• creams • sheep’s milk • ketchup • teriyaki sauce
• frozen desserts • whey • lunch meats • textured vegetable
• goat’s milk • yogurt (coconut ok) • malt vinegar protein
Grains: Soy:
• amaranth • millet • edamame • soy sauce
• barley • oats • miso • tempeh
• buckwheat • quinoa • soy milk • tofu
• bulgur • rice • soy protein
• cereal • rye
Seed Oils:
• corn • spelt
• canola • vegetable oil
• couscous • wheat
• grapeseed • takeout food
• kamut • wheat germ

Beans and Legumes: Co ee & Alcohol

• black beans • peas
• lentils • pinto beans Other: canned foods, processed food
• peanuts • soybeans

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CLEANSE
READY
RECIPES
Here’s a pack of great-tasting recipes that will
keep you (and your gut) on track!

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 CLEANSE READY RECIPES

CONTENTS

Breakfast
24 Gut Love Co ee
24 Cacao Hot Chocolate
25 Protein Banana Pancakes
26 Gut Love Shake
Lunch & Supper
27 Gut Love Bowl
28 More Gut Love Bowl Ideas
29 Cheese Burger Soup
30 Detox Green Goddess Soup
31 Anti-In ammatory Tacos
31 Coconut Flour Tortillas
32 Crispy Chicken Thighs
32 Sweet Potato Chips
33 Falafel with Tahini
34 Sautéed Greens
Snacks
35 Paleo Cookies
36 Homemade Ice Cream
Gut Love Shot
36 Gut Love Shot Check out The Total Gut
Reset Cookbook for 100's of
recipes and inspiration!

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 GUT LOVE COFFEE
What you’ll need Optional
8 oz. ginger or rooibos tea (ca ene 1-2 droppers stevia, monk fruit, or
free) Manuka honey
1/2 tsp. cinnamon
1 tsp ghee or MCT oil Directions
1/4 cup ke r or coconut milk Mix or blend all ingredients together
1 scoop collagen peptides or 1/2
scoop Gut Luv Shake protein powder
1/8 tsp vanilla extract

C A C A O H O T C H O C O L AT E
Directions
What you’ll need
1. Combine all of the ingredients in a saucepan over
1 cup almond milk
medium-high heat, and stir, using a whisk to break
(or milk of choice)
up any clumps. Keep stirring until smooth and
1 tbsp raw cacao powder
piping hot.
1/4 tsp vanilla extract
2. Pour into a mug right away and serve warm. Top
pinch sea salt
with coconut whipped cream and chocolate
1 tbsp pure maple or dropper
shavings, if desired, or any other toppings you
100% stevia or monk fruit
love.

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P R O T E I N B A N A N A PA N C A K E S
What you’ll need
1 tbsp nutbutter
1/2 large banana, broken into chunks
1 large egg
cinnamon and sea salt to taste

Directions 3. Drop batter into the hot pan to make 2

1. Heat a large skillet over medium heat; add pancakes. Cook until bubbles form and
butter. the edges are dry, about 3 minutes.
2. Mash banana chunks in a bowl using a 4. Flip and cook until browned on the other
fork until it becomes a wet consistency. side, about 2 minutes. Done.
Add egg and nut butter and whisk mixture 5. Serve with a side of organic turkey bacon
until batter is smooth. or chicken sausage.

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 GUT LOVE SHAKE
Choose from each category. Blend and sip.

Liquid - 1 Cup Gut Boosters

(choose one) (you choose)
water chaga mushroom powder
ke r colostrum or IgG powder
unsweetened nut milk collagen peptides
coconut milk probiotic powder (from capsules)
splash water ke r or kombucha,
Something Colourful liposomal turmeric
(choose one) apple cider vinegar
1/2 cup frozen berries or pineapple sea salt
1/2 green tipped banana cinnamon
1/2 green apple ginger
other fruit of choice pumpkin pie spice
1/2 cup steamed beets vanilla, stevia, or monk fruit
1/2 cup roasted butternut squash cacao powder
1/2 cup roasted carrots manuka honey or organic raw honey
mint/peppermint
Healthy Fat dark leafy greens
(choose 1-2)
1⁄2 avocado Protein - 1 Scoop
dollop coconut yogurt Quality protein powder (beef isolate,
1 spoonful nutbutter collagen, bone broth protein collagen
coconut butter peptides, grass-fed whey, non-GMO pea)
organic ground axseed Suggested Protein Powders:
1 tbsp. MCT oil • Gut Luv Shake - Cleanse +
• Gut Luv Shake - Plant Based Cleanse +

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GUT LOVE BOWL
Choose a protein, something green, something colorful and a healthy fat or two.
Assemble all ingredients in a bowl and chow down. Enjoy!

Something Green rotisserie chicken

Serve steamed, cooked & cooled, or raw canned wild salmon
kale/baby kale tuna
spinach leftover dinner protein
power greens/super greens
rainbow chard Dressing
chard (choose one)
collards tahini
baby bok choy paleo-friendly salad dressing
seaweed avocado mayo
broccolini oil & vinegar
apple cider vinegar
Something Colourful lemon juice
(choose one)
roasted root veggie OPTIONAL
roasted color carrots Healthy Fat
winter squash (butternut, acorn, avocado slices or guacamole
spaghetti, etc), olives
roasted summer squash coconut butter
steamed beets Add Ons
sweet potato fermented food (cultured vegetables,
pickled cucumber, kimchi, sauerkraut, etc.)
Protein sea salt
grass fed beef fresh herbs
ground turkey
burger patty
homemade taco meat,
chicken thighs

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MORE GUT LOVE BOWL
Burger Bowl
Arugula+ burger patty + paleo honey mustard + roasted carrots + crispy
Brussels sprouts + pickled cucumbers

Chicken Salad
Spring greens + shredded chicken + paleo mayo + roasted beets or chopped
grapes + pickled cucumbers or sauerkraut + ax crackers

Salmon Bowl
Sautéed bok choy + baked salmon + rutabaga fries + avocado + ginger
dressing

Gut Bowl Cheat Sheet

If you want to create your own bowls just follow this simple
breakdown of what to include in any bowl:
1. Something green 1/3
2. Something colorful 1/3
3. Protein 1/3
4. Healthy fat

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 CHEESE BURGER SOUP
What you’ll need Directions
1 lb ground beef/turkey/bisoin 1. Use a large soup pot and cook ground beef on
1 tsp sea salt, divided medium heat and lightly salt. Cook until browned
2 tbsp avocado oil/coconut oil/ghee and set aside, draining excess fat.
1 yellow onion, diced 2. Add oil to the same pot along with the diced
2 cloves garlic, minced onion and garlic and saute on medium heat until
1 cup carrots, shredded translucent. Add carrots, celery, sweet potato,
4 stalks celery, chopped parsley and sautee for 5 more minutes or until
1 medium white sweet potato, chopped slightly softened.
(sub regular potato if tolerated) 3. Add chicken broth, coconut milk, salt, garlic,
5 cups chicken broth beef and stir to combine. Bring to a simmer for
1 cup coconut milk 15-20 minutes or until the vegetables are tender.
1/2 tsp black pepper 4. Remove from heat and spoon into bowls for
3–4 slices of cooked bacon, chopped serving. Top with cooked bacon, parsley,
1 tbsp parsley, chopped coconut akes and/or pickles if desired.

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 DETOX GREEN GODDESS SOUP
What you’ll need juice of 1 lemon or 1 tbsp apple cider
3 medium or 2 large yellow onions, vinegar
peeled and roughly chopped 3 tbsp raw, unre ned coconut oil or ghee
1-2 zucchini, washed but not peeled, and 1/4 tsp sea salt
roughly chopped 1/2 head garlic, cloves removed and
2 cups rainbow chard, washed and minced or 1 tbsp minced garlic
roughly chopped 4 cups bone broth
8 stalks asparagus, washed, chopped &
ends removed Optional: For Serving
½ cup packed cilantro (or fresh coriander, splash of full fat coconut milk or dollop of
for Brits) coconut yogurt to garnish
½ cup packed parsley
Serves 4

Directions Optional: If you want a pureed soup

1. In a large pot, heat healthy fat over Blend all ingredients (except the sautéed
medium-high until warm. Add onions and onions) in a high-speed blender before
cook for 5 minutes, stirring occasionally, adding to the pot. Then add to a pot and
2. Add zucchini, chard and asparagus and heat for 15-20 minutes on medium high.
cook for 5 additional minutes.
3. Pour in bone broth stock and bring to
boil, then reduce heat to low and simmer,
covered, for 15-20 minutes.
4. Turn o heat and add garlic, then let cool,
uncovered, for 15 minutes.
5. Working in batches if necessary, blend
with cilantro, parsley, lemon and sea salt
until very smooth.

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 A N T I - I N F L A M M AT O R Y TA C O S
What you’ll need coconut- our tortillas
1-2 lbs. Grassfed ground beef, turkey or (homemade or store bought)
meaty sh (cod, halibut, salmon) Slaw
sea salt and pepper, to taste 1/3 cup avocado-oil mayo
1 tsp. oregano 10 oz. bag shredded cabbage
1/2 tsp. turmeric 2 tbsp. lime juice
1 tsp. onion powder handful fresh cilantro
1 tbsp. garlic powder 1/2 red onion (optional)
lemon, fresh squeezed

Directions 3. While cooking, mix slaw ingredients

1. Season meat/ sh with spices and lemon together.
juice. 4. Add sh and slaw to tortillas or lettuce
2. Pan-fry meat/ sh in coconut oil on wraps.
medium-low heat until cooked through.

COCONUT FLOUR TORTILLAS

What you’ll need
1/2 cup coconut our 2. Heat a skillet over medium to
4 large pastured eggs medium-high heat and grease lightly with
1 cup unsweetened coconut milk (lite) fat (avocado oil, ghee, or coconut oil).
1/2 tsp. sea salt (optional) 3. Pour 1/4 cup of batter onto skillet and tilt to
distribute evenly.
Directions 4. Cook, covered until the edges are golden
1. In a large bowl, whisk ingredients together and you see bubbles forming in the
until smooth. Let sit for a 1-2 minutes. The middle (about 1-2 minutes). Flip over, cover,
batter will be very runny. and cook until browned on the other side.

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CRISPY CHICKEN THIGHS
Serve with sweet potato chips & sauteed greens!

What you’ll need Directions

1 lb. bone-in chicken thighs 1. Preheat the oven to 425 F. Line a
1 tbsp. garlic powder cooking sheet with foil or parchment.
1 tsp. dried oregano 2. Mix the garlic powder, thyme, oregano,
2 tsps. sea salt and salt in a small bowl.
1 tbsp. thyme 3. Wash chicken thighs, dry skin well, and
1/2 lemon, fresh squeezed place on the baking sheet.
4. Sprinkle seasonings on each side.
5. Bake approx 45-50 minutes until the
thighs are cooked through completely.

S W E E T P O TAT O C H I P S
What you’ll need Directions
1 lb. bone-in chicken thighs 1. Preheat oven to 400 degrees.
2-3 sweet potato (Garnet, Japanese, 2. Slice potatoes into ‘chips’ (or fry style).
White) 3. Place on baking sheet with parchment
1 tbsp. avocado oil, coconut oil, or ghee, paper or greased with coconut oil.
melted 4. Sprinkle with cinnamon and sea salt
cinnamon, or other preferred seasonings and drizzle with extra-virgin olive oil.
(sea salt, pepper, paprika, etc.)
5. Bake for 40-60 minutes until desired
crispiness.

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 FALAFEL WITH
What you’ll need For Tahini Dipping Sauce
1 medium head cauli ower 1/2 cup tahini (sesame seed paste)
2 eggs, beaten 1/2 cup water
1/2 cup Almond our Salt and pepper to taste
Sea salt and pepper to taste 2 Tbsp apple cider vinegar or lemon
2 Tbsp parsley, minced
juice 2 tsp garlic powder
2 tsp cumin

For Cooking
1.5 cups coconut oil or palm shortening

Step 1 Step 2
1. Cut the cauli ower into orets. 1. Heat up the oil in the frying pan over
2. Chop the cauli ower in the food medium high heat.
processor until it is ne. 2. Form the dough into 2-inch balls and
3. Steam the cauli ower until al dente. carefully drop them into the hot fat.
4. Squeeze the cauli ower in a clean 3. Cook the falafel balls for two minutes
towel to get rid of the excess water. then ip them with a slotted spoon.
5. Place the cauli ower in a bowl then 4. Remove the balls and let them rest on
add the eggs, almond our, salt, a paper towel for two minutes
pepper, parsley and cumin.

Serve with a large serving of roasted vegetable and tahini dipping sauce. Enjoy!

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SAUTÉED GREENS
What you’ll need
1-2 heads of greens of choice (arugula, bok choy, chard, collards, spinach)
1-2 tsp ghee, grassfed butter or coconut oil
sea salt, to taste
garlic cloves, 2-3 minced (optional)

Directions
1. Wash and dry lettuce if need be.
2. Heat fat on stove on medium heat.
3. If using garlic, toss into pan and sautee for 1-2 minutes before tossing greens into pan.
4. Season with sea salt
5. Cover with lid. Allow to sautee for 4-6 minutes, stirring occasionally, until cooked and
wilted to preferred consistency.

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PA L E O C O O K I E S
What you’ll need
½ cup unsweetened applesauce 2 Tbsp ground ax*
½ cup unsweetened almond butter ½ tsp baking soda
1 large egg ½ tsp cinnamon (optional)
1 tsp vanilla extract ¼ tsp salt
3 Tbsp coconut our ¼ cup dark chocolate chips, chopped

Directions 5. Let the batter sit 5 minutes to thicken.

1. Preheat oven to 350 degrees F and line a 6. Use a large cookie scoop to scoop the
baking sheet with parchment paper. batter onto the lined baking sheet. Each
2. In a medium-size mixing bowl, combine cookie should be about 2 tablespoons in
applesauce, almond butter, egg and size, making 10-11 cookies.
vanilla. Whisk until smooth. 7. Place the cookies in the oven and bake at
3. Add in coconut our, ground ax, 350 degrees F for 10-12 minutes. Remove
cinnamon, baking soda and salt. from oven, cool slightly on the baking
Combine until well mixed. sheet, then transfer to a wire cooling rack.
4. Fold chocolate chips into the batter.

Enjoy!

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 HOMEMADE ICE CREAM
Blend and freeze.

1/2-1 cup almond milk or coconut milk Optional:

1/2 cup frozen fruit 1 scoop paleo protein powder (chocolate
Pinch cinnamon or vanilla)
Pinch sea salt 1-2 tbsp organic cacao powder or 1/4 tsp
vanilla extract, no alcohol

I GUT LOVE SHOT

Mix
1 tbsp raw organic apple cider vinegar
4-8 oz ltered water.

If desired, sweeten with

1 tsp raw honey or pure maple syrup

Sip or chug after each meal.

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 GUT HEALING & BEYOND!

TA L K T O
DR.LAURYN
ON A FREE
CALL!

After Your Cleanse

Your gut is nally ready to get the most out of a Total Gut Reset.
Maximize your gut health with a customized plan or functional
medicine support. We will create a game plan to help you optimize
how you look, move, feel and poo.

B O O K A F R E E H E A LT H S T R AT E G Y C A L L

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