Many of you have been asking for a nightshade free meal plan, and I'm happy to be able to share one with you this week!!
Adjusting to a nightshade-free diet can be a challenge because nightshades are both convenient and full of flavor. Nightshade foods include tomatoes, peppers, eggplant, and potatoes, along with a few others. (See a more complete list here.) These foods contain compounds that can contribute to a leaky gut. (More info on that here.)
I eliminated nightshades from my diet back in 2015 when I first started on the Autoimmune Protocol, and lived without them for a long time. I gradually started adding some back in over the years without negative effect, and now I enjoy them when they're around. However, if I ever have pesky symptoms that pop up, nightshades are one of the foods that I minimize or eliminate to reduce the burden on my gut. Right now it's prime nightshade season (tomato crop galore!), and as such, I've been having them a little more than usual. Unfortunately, I've also been seeing some minor symptoms flare up. This could be related to several different things, including a change in my supplements as well as my skin care routine, but reducing/eliminating my nightshade consumption wouldn't hurt, so this meal plan is timely! Coincidentally, it is also Whole30 compliant and low-FODMAP!
Here's the plan for the week:
Breakfast: Zucchini Bread Bowl with Collagen
Lunch: Nightshade-Free No-Cook Plate
Dinner: Beef with Chimichurri Sauce, Squash, and Sweet Potato
Ingredients by recipe:
Zucchini Bread Bowl (5 servings)
1.5# organic zucchini
1 small spaghetti squash
3 very ripe bananas
1 can full fat coconut milk
2 tsp cinnamon
3/4 tsp cloves
1/2 tsp nutmeg (or mace, for AIP)
1/4 tsp salt
1/2 cup Guiltless Goodies Superseed Flour (or 1/4 cup each ground flax and chia, or omit for AIP)
5 eggs (omit for AIP)
5 scoops collagen
Toppings: pumpkin seeds, cinnamon, almond butter, etc
Beef with Chimichurri Sauce and Veggies
1.5# tri-tip (I used Bulkbox, "wholedailylife" for 15% off)
2 cups parsley
2 cups cilantro
1/2 cup olive oil, divided
3 tbsp red wine vinegar
Juice of 1 lemon
8 garlic cloves, peeled
2 tsp salt, divided
4 small sweet potatoes
5 organic yellow summer squash
5 bottles ZUPA: Kale + Avocado, Cucumber Avocado, and Carrot Coconut Lime are all nightshade-free! (wholedailylife for 15% off) // alternatively, sliced carrot, cucumber, radish, and avocado
5 servings fruit
5 portions protein (I'm using Safe Catch salmon and Wild Planet Foods sardines)
Step by step:
1. The night before (or morning of) meal prep, slice the tri-tip into 1/3" slices and marinate with the juice of half of the lemon, a heaping tsp of salt, and about 3 tbsp olive oil.
2. When ready to start prepping, cut your spaghetti squash in half and place in your Instant Pot with the steamer insert and about 1 cup of water. Close and lock the lid and steam for 9 minutes, then use the quick release.
3. While the squash is steaming, prepare the chimichurri. In a food processor, combine the parsley, cilantro, remaining lemon juice, garlic cloves, remaining olive oil (about 1/3 cup), red wine vinegar, and 1 tsp salt. Process until smooth to your preference, then set aside.
4. Preheat oven to 350. Peel and chop the sweet potato into 1/2" cubes, then place on a baking sheet. Drizzle with about 2 tbsp oil of choice and a hearty sprinkle of salt, toss to combine, then place in the oven.
5. The squash should be done by now, so carefully remove it from the pot and set aside to cool. Drain any liquid in the pot, then add the beef that has been marinating, along with 2/3 of the chimichurri sauce. Stir briefly to combine, then close and lock the lid. Set to high pressure for 30 minutes, then allow pressure to naturally release.
6. While beef is cooking, chop your yellow squash into 1/2" pieces and place on another baking sheet. Add oil/salt and place in the oven with the sweet potato.
7. Rinse out your food processor, change the blade to the shredder, and shred your zucchini. Transfer the zucchini to a large pot on the stovetop, add the can of coconut milk and the spices, and turn the heat on to medium.
8. Mash the three bananas, then add that to the pot with the zucchini, along with the Superseed Flour (or flax and chia). Stir well to combine. Check the veggies in the oven and toss so that the cook evenly.
9. In a small bowl, whisk the 5 eggs until smooth. Slowly pour into the pot with the zucchini, stirring quickly so that they incorporate instead of cooking on top. (See a different approach (tempering) in this post.) Continue to cook and stir for 5 minutes, until mixture thickens as the eggs cook. Finally, stir in the collagen before portioning into 5 containers and adding desired toppings.
10. Remove the veggies from the oven (if cooked to your preference) and portion into 5 containers. Portion out no-cook fruit and veggies, if necessary. When the beef finished cooking, turn off the Instant Pot and allow pressure to release naturally. (You can put a wet dishtowel on top to help the pressure release more quickly!) When the seal breaks, portion out the beef into your containers with the veggies and call it a day!
NOTE: I kept the juices/sauce that was left behind from cooking the beef and have been using it on top of veggies or eggs. It's packed with flavor and delicious!
If you use this meal plan, I'd love to hear what you think! Please tag me in your photos and stories on Instagram!
Have a great week!