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Katie Vigesaa RD

Online Nutrition Course to Restart Your Metabolism

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    • Happy Healthy Guts
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  • Happy Healthy Guts
  • About
    • Meet Katie
    • Work With Me
  • Blog
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  • Contact

3-Day Meal Plan

Looking at the below recipes, you might be thinking, “butter? eggs!?”

If having those as part of a healthy eating plan seems counter to everything you’ve every tried, know that the newest research and my experience with clients proves eating in a way that has healthy fats, protein and is lower in overall carbohydrates will help you kick your sugar cravings, support your metabolism, stabilize your blood sugars and so much more. Give it a try!

Download Meal Plan

 
DAY Breakfast Lunch Dinner
1 Kitchen Sink Eggs + Small Fruit Holiday Thrive Salad 4 oz.  Chicken Thighs/Breast or Salmon +
2 Tbsp  butter or olive oil
+ 1 cup Roasted Veggies  
2 Creamy Chocolate Peanut Butter Shake Holiday Thrive Salad Bacon Meatloaf + ½ cup sweet potato
+ asparagus + 2 Tbsp  butter or olive oil
3 Keto Coffee + Small Fruit Holiday Thrive Salad 4 oz Crockpot Roast + ½ cup baby red potato
+ broccoli  + 2 Tbsp butter or olive oil

General Notes:

If at any point you feel you need a snack between meals, choose one of the following:

  • ¼ cup macadamia nuts
  • 1 oz cheese + ½ cup raspberries
  • 1 cup bone broth
  • 1 hard boiled egg + small fruit
  • 1 avocado with pinch of salt  

Sugar withdrawal is a real thing. Sugar is an addictive substance for many and can cause withdrawal symptoms. The best way to fix this issue is replenishing your electrolytes i.e. adding salt. When you add salt it eases the sugar withdrawal symptoms that can include: headaches, muscle aches, feeling anxious, heavy legs, exhaustion.

Try a big swig of pickle juice or two, drink some salted bone broth, add some extra salt to your foods. This can be a big help in transitioning you off of sugar.

Notes for each day: 

Lunches: I placed the same meal for your lunches because research and experience with clients proves that consistency and less decision making around food choices helps us stick to a healthy meal plan. For most of us, eating something different everyday, especially for each meal is overwhelming and exhausting. If you eat the same thing for lunch, now you know exactly what to expect and can do your prep work ahead of time.

Small Fruit Ideas:  Pear, small apple, ½ cup  berries, ½ banana

Day 1 Dinner: 4 oz.  Chicken Thighs/Breast or Salmon + 2 Tbsp  butter or olive oil. Cook the meat how you prefer: baked, grilled, Instant-Pot or Slow Cooker.

Day 2 Dinner Veggies: Sweet potato and asparagus can be cooked to your liking. Top with butter, olive oil and a pinch of salt.

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Holiday Thrive Lessons

  • Welcome
  • Thrive Guide!
  • Day 1
  • Resources & Recipes

Holiday Thrive Recipes

Bacon Meatloaf

Cauliflower Stuffing

Creamy Chocolate Peanut Butter Shake

Crock Pot Roast

Eggnog

Gravy

Holiday Thrive Salad

Keto Coffee

Kitchen Sink Eggs

Low Carb Sugar Cookies

Roasted Vegetables

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Instagram Inspiration

Hey! Share something on your to-do list this week! Hey! Share something on your to-do list this week! What are you trying to accomplish? I’ll go first 👇

✔️finish writing the week 2 Happy Healthy Guts Meal Plan
✔️finish the business tax info my husband keeps bugging me about 😝 bless those of you who already got yours done! 

Your turn! Share something you want to check off this week
Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
🥳 Happy Healthy Guts {beta} is OPEN with LIMITE 🥳 Happy Healthy Guts {beta} is OPEN with LIMITED SPOTS 🥳

✔️If every time you’ve tried to eat more fruits and veggies, more fiber, healthier foods and you just end with worse digestion - this course is for you. 

✔️ If all your bloating and digestive distress is giving you anxiety and you’re always wondering where the nearest bathroom is, this course is for you.

✔️ if you’ve been told it’s normal to only 💩 every few days or once a week (it’s not 🫣) this course is for you

✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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There is hope for your  health! I know that you can lose weight and inches, and experience a transformed mindset and metabolism.

Get your free guide: “Diets Don’t Work: 3 things you can start doing TODAY to change your metabolism.”

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Individual Nutrition Consultation 2


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Introduce Yourself! 3

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