ARP Recipes Contact

Vegetarian Meal Plan

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We do not recommend a vegetarian diet long term. Our hopes are that you will follow this meal plan, see some healing and move on to the intensive gut healing portion of ARP found in Week 19. Please use this meal plan but follow along week by week in the protocol.

Please add 1 tsp of A2 butter, ghee, cold pressed coconut oil or California, cold pressed olive oil to stock just prior to consumption the first week. Increase to two teaspoons the next week and continue in this manner until you are at two cups of fat per day. Do not cook with olive or coconut oils or expose to high heat.

Morning Meal Example

  • Ketogenic Egg Nog
  • 1 white and 4 yolks cooked softly, topped with raw cheese and ghee
  • 1 tsp fermented veggie

Afternoon Meal Example

  • 1/2 cup of kefir or yoghurt or 1 cup of cultured cream
  • 1 cup of stew with 1 cup olive oil and 2 egg yolks stirred in
  • Or slice of frittata topped with cup of ghee or A2 butter
  • 1/2 cup custard
  • 1 tsp fermented veggie

Vegetable Stock

  • 8 quarts of water
  • 2 TBS of mineral salt
  • 1/2 head of green or purple cabbage
  • 6 carrots
  • 2 onions
  • 1 head garlic
  • 1 TBS white peppercorns

Bring to a boil and then lower heat, simmer for 1 hour. Pour stock into quart jars and store in fridge to eat daily. You will only need about 1 cup of stock per day for this meal plan. Please freeze remainder in glass dishes or wide mouth jars with 1 inch head space. If you must use plastic for a while, allow soup to completely cool before pouring in.

Frittata

Saute onions, mushrooms and garlic in ghee until they are soft and golden on the edges. Pour beaten eggs overtop and bake in oven until firm in the middle. You can add cheese halfway through if you like.

Smoothie

  • 1/2 cup kefir or yoghurt
  • 1/2 cup coconut oil
  • 1 avocado
  • 3 egg yolks
  • Sweetener if desired

Coconut Bread (or Cake)

Preheat oven to 400°F. Place 3 cups of coconut flour into a bowl. Mix in coconut milk or coconut cream for cake, or cultured cream, kefir or yoghurt for bread, until the liquid is incorporated and dough would hold its form. Add 2 cups of dough, 4 eggs and 1 stick of room temperature butter or 1 cup of ghee. Add stevia or monkfruit extract if for cake; omit if a more savory flavour is desired. Mix well and pour into pan coated with ghee. Bake until middle is firm. Allow to cool. Top with whipped cultured cream or whipped butter or ghee with sweetener for cake; top with butter or ghee for bread.

Custard

Separate 12 egg yolks into a bowl. Add juice of one lime or lemon. Add pure stevia or monkfruit extract made with alcohol only. Whip until frothy. Serve.

Carrot and Thyme Soup with Ginger

Simmer 1 quart of stock with 3 sliced carrots, a bundle of fresh thyme and 1 tsp grated ginger for 45 minutes. Add 1 cup coconut oil (less if you have not gotten to this amount) and 1/2 cup coconut cream.

Roasted Turnip and Onion Stew

Dry roast whole turnips and onions in oven until browned. Remove and chop. Simmer in stock for 20 minutes.

Creamed Mushroom and Roasted Garlic Soup

Dry roast a head or more of garlic in oven until browned. Simmer mushrooms in stock for 30 minutes. Blend mushrooms, garlic, and stock. Serve with a sprinkle of white pepper on top.

Rutabaga Stew

Boil slices of rutabaga until very soft. Simmer rutabaga, grated purple carrot, onion, garlic, a bunch of herbs de Provence, and mushrooms for 30 minutes. Remove herbs.

Radish and Cabbage Stew

Boil cabbage, mushrooms and radishes in water for 30 minutes. Simmer in stock for 5 minutes and serve.

Broccoli and Lemon Soup

Simmer broccoli in stock until soft. Blend and pour into bowls, squeezing a slice of lemon into each serving.

Cauliflower and Oregano Soup

Simmer cauliflower and oregano bunch until soft. Remove oregano. Blend and serve with ground white pepper.

Coconut Thai Soup

Simmer 1 TBS grated ginger, carrots, garlic, onions, mushrooms and Thai basil in stock for 30 minutes. Remove basil bunch. Add 1 cup coconut oil (less if you have not gotten to this amount) and 1/2 cup coconut cream.

Fermented Kohlrabi

Cut kohlrabi into preferred sizes. Fill a quart jar with cut kohlrabi. Add 1 TBS mineral salt. Fill to shoulders of jar with filtered or spring water. Lid and place on the counter (or anywhere in the home) out of direct sunlight and allow to ferment for 7 days. If you have known histamine issues, allow to ferment for 6 months. You may ferment other vegetables using this same recipe.

Use no microwaves.

If you choose to have a vegetable not listed, please make sure it is 1) low lectin, 2) low oxalate, 3) cooked for 20 or more minutes in stock or boiled or steamed for 20 or more minutes and covered in one of the fats, and 4) fermented. Please make sure it is not on the Off the Menu list.

  • All loose, herbal teas are approved
  • All fresh herbs are approved: tie in a bunch, cook with the food, and remove before consuming
  • Please do not use powdered spices or herbs
  • If you grind a spice yourself, you may use it sparingly and occasionally
  • Coconut cream and water are approved with no added ingredients
  • Real coconut is approved
  • Coconut butter is approved
  • Avocado is approved

Please move to the Intense Gut Healing Meal Plan as soon as possible while going through the protocol week by week. Do not begin with Week 1 foods.