This dashboard tracks your structured clean-eating phase. Set your start date below to begin Day 1. Log meals in Food Log, check off shopping items, track fasting windows, and journal progress. Target: 1400–1500 kcal · 100g+ protein daily · 16:8 fasting window · No sugar, no processed foods, no grains for 21 days.
Each week cycles through 7 day types. Keep seasonings varied day to day (ginger-turmeric one day, rosemary-thyme another) to maintain interest. All meals use the same core building blocks: eggs, chicken, beef, bone broth, cooked vegetables, olive oil.
| Food | Serving | Calories | Protein | Fat | Notes |
|---|---|---|---|---|---|
| Large egg | 1 egg | 72 | 6g | 5g | Pasture-raised ideal |
| Chicken breast (cooked) | 150g | 228 | 47g | 5g | Leanest protein source |
| Chicken thigh (cooked) | 150g | 280 | 36g | 15g | More natural fat = more calories |
| Ground beef 80/20 (cooked) | 120g | 250 | 24g | 16g | Good calorie density |
| Chuck roast / stew beef (cooked) | 150g | 295 | 32g | 18g | Excellent in slow cooker |
| Bone broth | 1 cup (240ml) | 50 | 6g | 2g | Gut-healing collagen + glycine |
| Extra virgin olive oil | 1 tbsp (14g) | 119 | 0g | 14g | Primary calorie booster |
| Cooked carrots | 150g | 55 | 1g | 0g | Low fiber, easy to digest |
| Cooked zucchini | 150g | 40 | 3g | 0g | Very gentle on gut |
| Sauteed spinach + 1 tbsp oil | 100g cooked | 130 | 4g | 11g | Wilted / well cooked only |
| White potato (boiled) | 150g | 130 | 3g | 0g | Optional — only if tolerated |
| Sweet potato (baked) | 150g | 130 | 2g | 0g | Optional — only if tolerated |
Eat only within your chosen window. Outside it: water, plain herbal teas, black coffee (if tolerated), or bone broth. Evidence from Crohn's research: a 16-hour fasting window = ~40% reduction in disease activity, ~50% less abdominal discomfort, lowered inflammation markers, improved gut microbiome. Start with 14:10 and progress to 16:8 when comfortable.
High protein + fat from previous meals usually curbs this. Peppermint or ginger tea helps. Distraction, a short walk, or prayer/scripture time fills fasting windows well.
Add a pinch of sea salt to water or broth during the fasting window, especially in week 1. Bone broth counts as electrolytes and is fasting-compatible (minimal calories).
Mild fatigue or cravings are normal as your body shifts away from sugar dependency. Electrolytes and hydration help significantly. It gets easier after day 5.
Prioritize Aldi for staples (best value). Supplement at Walmart for specialty items, bulk bones for broth, and anything Aldi doesn't carry. Prices are estimates based on typical 2025–2026 local pricing — verify in store. Check items off as you shop; progress saves to your browser.
Do Aldi first — they have cheaper eggs, ground beef, olive oil, and most spices. Then hit Walmart for chicken backs/soup bones for broth, any items Aldi was out of, and storage supplies (mason jars, freezer bags). Buy bone-in chicken at Aldi and use the carcass for broth — saves buying bones separately. The Goldhen 18-count egg flat at Aldi is your best value protein.
Eggs (pasture-raised ideal) · Chicken breast or thighs · Beef (lean cuts, ground, stew meat) · Bone broth (homemade preferred)
Extra-virgin olive oil (primary) · Avocado oil (if desired) · Ghee or butter only if you clearly tolerate dairy — test carefully; many with IBD do better without
Carrots · Zucchini · Yellow squash · Spinach or chard (wilted/cooked well) · Green beans (if tolerated) · Small amounts of peeled white or sweet potato (optional for calories if tolerated)
Rosemary · Thyme · Oregano · Basil · Parsley · Turmeric · Ginger (fresh or dried) · Salt · Black pepper · Small amounts of apple cider vinegar or lemon/lime juice
Water (3+ liters daily) · Plain herbal teas (peppermint, ginger, chamomile) · Black coffee (if tolerated) · Bone broth
Provides collagen, glutamine, and glycine that support intestinal barrier integrity, may reduce permeability and inflammation. Sip 1–2+ cups warm daily. Makes an excellent fasting-window drink.
Add all ingredients. Fill with water to cover bones. Cook on LOW 12–24 hours. Longer = more collagen extraction. Strain, cool, skim fat off top, portion into mason jars or freezer bags. Freeze what you won't use in 5 days.
High pressure 2–3 hours + natural release. Produces a solid gel when chilled = high collagen content. Strain and store same as above. Make 1–2 gallons on Sunday — freeze in 2-cup portions.
Shift to mostly broth + eggs (very low residue). Simplify to: bone broth all day + 2–3 soft-cooked eggs only. Rest the gut for 1–2 days, then slowly reintroduce cooked carrots and chicken.
Emphasize cooked carrots and hydration. Increase water intake. Gentle walking helps. Bone broth keeps things moving. Avoid raw vegetables entirely during constipation.
Severe abdominal pain · Bloody stools · Dizziness or fainting · Rapid weight loss (>0.5–1 lb per week consistently) · Extreme fatigue. Seek medical care.
Increase olive oil portions immediately (easy calories). Add an extra hard-boiled egg. Make sure electrolytes are adequate. Check that you're actually hitting 1400+ kcal — easy to under-eat on this plan.
Use fasting windows for prayer, gratitude, scripture reflection, or quiet time. Practice gratitude before meals. This turns the discipline into a meaningful practice. Many find such resets strengthen resolve for longer fasts later. You've already proven you can do a 3-day water fast — this builds on that foundation safely.
Weigh once per week, same time of day, same clothing (or none). At 130 lbs / 5'8" / ~11% body fat — DO NOT drop more than 0.5–1 lb per week. If energy drops or weight falls quickly, increase olive oil and protein portions immediately.
Get follow-up labs if possible (inflammatory markers CRP, nutrient levels). Many people feel significantly better and choose to continue elements (TRE + clean eating, occasional broth days) long-term.
Add ONE new food at a time, every 3–4 days. Note any reactions in your journal. Start with well-tolerated options: small amounts of aged cheese, then maybe berries. Give each food a full test before adding another.
After this reset, try a 5–7 day bone broth or modified fast (under medical guidance). This 21-day phase has prepared your system. Your 3-day water fast experience shows you can handle it — this plan builds a safer bridge.
Many people cycle: 3–4 weeks clean eating + TRE → 1 week more relaxed → back to clean. This maintains the benefits without the rigidity year-round. Your food journal is gold for long-term personalization of what works for YOUR gut.