Rotation Diet Meal Plans


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Please note that these sample meal plans did not always follow our ideal diet. They are, however, chock full of food to accommodate restrictions for 3 different people – 2 with food allergies and 1 with food allergies and diabetes.

If you are unfamiliar with rotation diets, start here:

What Is A Rotation Diet? {Part 1}

What Is A Rotation Diet? {Part 2}

(scroll down for a service that does all the work for you!)

Click to download the free menu planning template that I use for my weekly meal plans: Menu Plan Template

Week 1: How Do You Feed a Family with All Those Restrictions?

Week 2

Week 3

Week 4

Week 5

Week 6: And a Note on the New Budget

Week 7: + Grocery Receipts

Week 8
Week 8: Kitchen Inventory & Grocery Receipts

Week 9
Week 9: Kitchen Inventory & Grocery Receipts

Don’t want to create your own meal plans or just on a rotation diet for part of the family? My friend and fellow real food blogger, Emily of Holistic Squid, has an incredible meal plan service used by us busy moms and many of my NTP colleagues.

Here’s the secret to feeding your family real food without a 25 hour 8 day week…


Customizable dishes, ingredient lists, room to add your own recipes and available as an app on your smartphone (Apple or Android) as well as your computer.

Eat better. Eliminate dinner paralysis for real. And stop wasting money on food you never get around to cooking. #nomorescienceprojects

Choose from Paleo, Autoimmune Paleo (!!!), Primal, real food with gluten- and dairy-free option, and lacto ovo vegetarian menus.

Prices range from $6-14 a month. To me, that’s a bare minimum of 8 hours I get back for the month. Can’t you think of at least a hundred other things that you could do with an extra 2 hours a week? Click here to try it out

Real Plans Meal Plans for Real Foodies with Busy Lives

8 Responses

  1. I am eager to learn more about rotating. I think this can help me to feel less overwhelmed by the fact that every day I read some new food is terrible for you. It’s all got bad and good sides and I need help finding the balance. Thank you for all your hard work and research and for sharing it on here!

    1. You’ve hit on the term called ‘sensationalism’. People don’t usually pay attention to something unless it’s DANGEROUS or THE NEW MIRACLE CURE!, and writers have responded by putting a spin on everything. It makes it frustrating when wading through all of the information. eating foods on a rotation takes most of that out of play, because you are not bombarding your system with any one food. There are some foods to avoid with certain conditions or allergies, but for the most part it’s safe to eat if it’s a whole food. I’ve also found some interesting information about the health benefits of phytic acid that I’ll write about next week. We really have to stop demonizing foods (unless they’re processed of course).

      1. I’m curious about the phytic acid benefits. I searched your site for the term “phytic acid” and found an older blog post about the detrimental effects of consuming phytic acid in grain form. :0) Have you written anything about the health benefits of phytic acid? If not, would you be willing to share a resource or two? Many thanks!!

        1. Interesting, right? I never got a chance to write that post while I was in school. Now that I’m no longer scrambling to find 36 hours in a 24 hour day, I was finally able to finish it last week, and it will go live on the blog next week. I look forward to sharing it.

  2. Pingback: Meal Planning for Success | The No Nonsense Naturopath
  3. Hi Jennifer. It’s the middle of the night and this is the first time I’ve written to any of the bloggers that I follow. I am at my wits end with trying to determine which foods my daughter and I need to avoid and had to get out of my bed because she climbed in there an hour ago and I feel nothing but guilt as I lie next to her and she scratches her skin. I’ve been on SCD (mostly) for 2 years and she and my husband started in April. I feel like we need to do the intro again because while we have had some positive results (we can poop now with only moderate magnesium supplementation, and I can sleep through the night, usually), I am starting to notice an angst in her that I remember from before we cut out dairy, as well as rashes and bad breath. My husband and I are DREADING the intro, as we feel that she has some food issues already as a result of all of the restrictions. Would you PLEASE tell me with all honesty how successful the rotation diet can be? I love cooking for my family, but food is causing me so much anxiety and we may be adopting a new baby in days, so I am afraid I won’t have the time to do this right. I need to know if you’ve had success and will we get to the point that we can at least go out to eat or to a party and not have to question every last ingredient once in a while? Thank you so much!

    1. I remember that frustration well, and I’m so sorry you are in the midst of it. A rotation diet is a very important part of lowering the histamine levels while you heal, but it’s not the answer to healing the body. GAPS and SCD are not often enough for many people to heal, especially children when they are so sensitive. Because each of us are different and have different needs, it often takes an individual protocol to clear up the symptoms. My clients all have significant healing within the first month if you would like to work together. If you are more comfortable going it on your own, I would look into Autoimmune Paleo: We have had good results with it.

      You can contact me here for more information on nutritional therapy:

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