3-Day Anti-Bloat Whole-Food Meal Plan
Key Ingredients:
Whole Foods, Anti-Inflammatory
The Approach
This meal plan eliminates common bloat triggers (processed foods, excess sodium, carbonated drinks, artificial sweeteners) and replaces them with anti-inflammatory, gut-friendly whole foods.
Day 1
Breakfast
Warm lemon water + overnight oats with banana and chia seeds
Lunch
Grilled chicken salad with cucumber, parsley, and olive oil dressing
Dinner
Baked salmon with steamed asparagus and quinoa
Day 2
Breakfast
Green smoothie: spinach, banana, ginger, almond milk
Lunch
Turkey lettuce wraps with avocado and fennel slaw
Dinner
Chicken bone broth soup with zucchini noodles
Day 3
Breakfast
Scrambled eggs with sauteed spinach and turmeric
Lunch
Roasted sweet potato bowl with tahini and roasted chickpeas
Dinner
Herb-baked chicken with roasted root vegetables