What the Grain Free Meal Plan Is (and isn’t)

The grain free meal plan is:

    • The Grain Free Meal Plan is a guide to help you with meal ideas to help you follow a grain and refined sugar free diet, the Specific Carbohydrate Diet, and the Gut and Psychology Syndrome Diet.
    • The Grain Free Meal Plan includes nutrient dense foods, including liver at least once a week and fish at least once a week.  If you are not ready to try liver yet, ground beef can easily be substituted.
    • The Grain Free Meal Plan takes seasons into account, using foods that are in season for cost savings, flavor, and because it’s fun to use seasonal foods available with CSAs (community supported agriculture), roadside stands, and farmer’s markets!
    • The Grain Free Meal Plan provides a guideline and recipes for three meals a day plus a snack idea for each day, seven days a week!
    • The Grain Free Meal Plan provides simple meal suggestions and menu considerations for major American holidays such as New Year, Valentine’s Day, Passover, Easter, etc.


  • The Grain Free Meal Plan provides detailed instructions and recipes for each meal, no cross referencing multiple cook books, blogs, or websites needed!
  • The Grain Free Meal Plan is designed with families in mind! I’m a mom of two little ones, one with special needs, so I know what it’s like to try and cook with little ones underfoot and my recipes reflect this.
  • The Grain Free Meal Plan now has nearly all dairy as being optional only, for our dairy free subscribers.

You can buy the Grain Free Meal Plan Here

The grain free menu plan is not:

  • A substitute for medical advice. If you have any questions about whether this is the correct diet for you or your family, please contact a qualified healthcare professional.
  • A substitute for reading the following books: Breaking The Vicious Cycle by Elaine Gottschall and Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.  The GAPS Guide is helpful for getting started on the diet if it seems overwhelming at first.  All three books are available at the GAPS Online Store, found on myResources Page.  These books are essential if you are intending to use this menu plan to help heal autism, ADD/ADHD, any mental health disorder, digestive issues, or anything similar. If you are using this diet just to reduce the amount of grains your family consumes, or for meal ideas, then of course it is not necessary to read the books.
  • A strictly seasonal or local  meal plan.  The Grain Free Meal Plan uses lots of seasonal foods, but does use ingredients such as important coconut oil and flour, squash outside of its season, and vegetables and fruits year around.
  • Egg, nut, or other allergen-free.  The Grain Free Meal Plan uses the full list of ‘allowed’ foods on the Specific Carbohydrate Diet, including cultured dairy (mostly optional), nuts, and eggs.  The diet is free of gluten, corn, other grains, starch, refined sugar, and other foods not allowed on SCD.  While I understand some people are unable to tolerate specific foods that are allowed on the diet, but I have not been able to provide substitutions for all of these dietary restrictions.  The first dietary restriction that I will be working on, asLentil Patties time allows, is a dairy free version of the Grain Free Meal Plan.
  • The Grain Free Meal Plan is not necessary to follow 100%.  It is important for healing for the list of legal/illegal foods on the specific carbohydrate diet to be followed if you are following that diet, but it is not necessary to prepare every dish and recipe on the Grain Free Meal Plan.  In the last year that I have kept my daughter on the Specific Carbohydrate/Gut and Psychology Syndrome Diet, there have been some hectic days where we ate scrambled eggs with sliced apples 3 meals a day, or organic sugar and nitrate free hot dogs for dinner 3 nights in a row.  The recipes are meant to be helpful ideas, and I certainly would not expect anyone to prepare every single dish week in and week out! Though, if you love to cook, you may enjoy it and in that case go ahead!

You can buy the Grain Free Meal Plan Here


  1. I subscribed to your newsletter but cannot open the attachment. I don’t have Windows Live Mail. Would there be another way to get the sample menu?
    Thank you.

  2. Sorry, it’s the newsletter I can’t open. I opened up the link to the samples easily- looks great!

    • Glad you like it! There should be a link at the top to view the newsletter in your browser, but I’m guessing if you saw the link you’re seeing the newsletter :)
      I’m not sure what the attachment is, I’d just ignore it.

  3. Hi,
    I am a little confused by the description but just to get sure: Your diet does include fermented milk, eggs and nuts. Is it correct?
    What about seeds: sunflower, pumpkin etc.?
    I would imagine that the recipes do not repeat themselves throughout the year, do they?
    How often are we going to be getting email with the recipes?
    I did see your 3 day sample and it looks really impressive. I do not have any health problems but I would like not to eat grains for a while and see what happens.

    Sorry about all the question but I am really keen on your program.

    Thank you

    • Hi Alina, I think I answered you by email, but I’ll answer here too :) the diet does include fermented milk, eggs, and nuts. Seeds are also included. We do repeat some favorites from month to month, but include lots of new recipes as well! You get the whole month emailed to you on the 20th of the previous month. They are available on a members-only website for you to download any time while your subscription is current.

  4. I do see that your recipes include dairy, eggs, nuts and seeds. How silly of me. Sorry about the confusion. It has been a long day for me.
    Thank you.

    • Hi Alina,
      No worries!
      As you saw, my recipes do use nuts, seeds, and fermented dairy. As many people are desiring a dairy free or low dairy menu plan, I am working to make most dairy optional in the recipes. Recipes repeating- because it is hundreds of recipes each month, some do repeat. For instance, we have a few varieties of crackers and desserts, but they will be repeated from month to month. The menu is different each month and focuses on using seasonal foods and catering to the seasons (ie BBQ in the summer, soup in the winter) while still offering old favorites and also planning unique meals for any of the major American holidays that may occur in the month.

      I hope that helps! I do want to give a clear picture of what I offer so that people are not disappointed :)

  5. Oh never mind, thanks. I just saw that the recipes have dairy in them. I’m hoping we will heal that eventually we can have dairy again.

    • Lia, if you are subscribed to my newsletter you’ll get a new sample menu in a few weeks that reflects the new menu with mostly ‘optional’ dairy :)

  6. I’m assuming most recipes are for full GAPS, right? We are probably starting intro soon (as soon as I get the books and read!!)

  7. Cara,
    I’m interested in your thoughts on arachidonic acid in egg yolks, a concern that Dr. Barry Sears of the Zone Diet has. He believes this induces inflammation and that one should only eat egg whites. I have rheumatoid arthritis so this is of interest to me.


    • Hi Mark, I’ll admit that I haven’t looked into it at all. I do trust the general research of the Weston Price Foundation and Gut and Psychology Syndrome’s author Dr Natasha Campbell-McBride, and both of them encourage egg yolk consumption for nutrition :)

  8. Hi Cara,

    Is this something I can use here in the UK? My concern is finding the ingredients…
    Hope to hear from you soon.


    • Hi Peach, have you taken a look at the sample menu? Some of the ingredients are a little hard to find (almond flour, coconut flour) but I’m not sure exactly what’s available in the UK :)

  9. Tabitha says:

    It says Im sign up. But I didnt get my 3 day sample of the grain free menu plan. I am seriously thinking of ordering it but I would like to see a sample. Also we are dairy free. Will it be to hard to adapt your menu?

    • Hi Tabitha, I’ll email you- I’m wondering if it’s going into your spam folder? Hopefully you’ll get my email today :)

  10. Have you heard anything about GAPS and weight loss? I’ve been doing real food for about 8 months now, and I initially lost 25 lbs going really low carb. Lately I’ve been eating soaked grains and a few carbs here and there and I’ve gained back about half of the weight. It seems low carb helped me lose weight but I’m having a hard time sticking to it! Meal plans that are low carb would help me I think. Thanks!

  11. Jennifer says:

    Hi! My 4 year old was just diagnosed with both a wheat and an egg white allergy. I know that your diet(s) could help him, but am not sure where to start, the GAPS intro or Grain Free? Thanks for your help!!

  12. Lynelle Perschino says:

    I received the Oct. meal plan, but I don’t have the Sept. one! Can you help me out with this?


  13. Hi!
    Happy to have subscribed!I have found your info and ideas great.Need to know the benefits of free from grain diet..I am new and curious…
    Thank you,


  14. Theresa Mason says:

    I thought I was doing well going gluten free. But grain free! Wow! Ok. I’ve got 40 extra lbs. that need to go amongst other issues so I’ll give it a go!

  15. Hello Cara,

    I experience depression and have to varying degrees over the past 10-15 years. I desperately want to see it come to an end without the use of pharmaceuticals. I’ve read elsewhere (including Natural Prozac by Dr. Joel Robertson, who takes a completely different approach than you) that eating whole grains increases serotonin in the brain, and that whole grains should be included in every meal for someone wanting to heal from depression. Would you have a concise response to that? I’m trying to wade through all the information that’s out there, and it can be overwhelming. Any input you could provide would be greatly appreciated. :)

    Thank you for your help,

  16. Marti Russell says:

    Do each of your publications need to be purchased separately, or does one (such as the full year of Daily Meal Plans) cover the Intro, the Freezing, the Avoiding Grains?… Sounds Awesome! Thank you!

  17. Kristen Harvey says:

    My daughter has food allergies to wheat, eggs and nuts. Was just diagnosed with celiac and SIBO and has tested positive to DAIRY, RICE and POTATOES as cross-reactive foods with gluten. While GAPS has been strongly suggested, she can’t have a lot of the protocol! Just trying to determine if your resources are worthwhile or not based on where we are! :( Can you help?


Leave a Comment