Set up your profile to get personalized calorie targets, meal plans, and shopping lists based on your body composition and GI needs.
⚕ Not medical advice. Consult a doctor or registered dietitian before making significant dietary changes.
Eggs, chicken, beef, bone broth, cooked low-fiber vegetables (carrots, zucchini, spinach, squash, green beans), olive oil only. Zero grains, dairy, legumes, nuts, raw foods, or sugar. Best for active IBD, Crohn's, or gut-healing resets.
All Strict foods + salmon, tuna, ground turkey, white rice, sweet potato, banana, avocado, Greek yogurt (plain). Good for general GI sensitivity or transitioning off the strict phase.
All Moderate foods + oats, quinoa, black beans, lentils, mixed berries, whole grain bread, almonds, natural nut butter. Best for those without specific GI issues who want structured clean eating with more variety.
Set your start date below to begin tracking. Log meals, monitor your fasting window, check off shopping items, and journal daily.
Meals repeat on a 7-day cycle. Calorie estimates below are reference values — scale portions up or down to hit your personal target shown in the metrics bar.
| Food | Serving | Calories | Protein | Fat | Notes |
|---|
Eat only within your chosen window. Outside it: water, plain herbal teas, black coffee (if tolerated), or bone broth. Evidence from IBD research: a 16-hour fast = ~40% reduction in disease activity, ~50% less abdominal discomfort, lower inflammation markers, improved gut microbiome — without calorie restriction.
High protein + fat from prior meals curbs hunger well. Peppermint or ginger tea helps. A short walk or prayer/reflection time fills fasting windows naturally.
Add a pinch of sea salt to water or broth during the fasting window, especially in week 1. Bone broth provides minerals and is fasting-compatible.
Mild fatigue or cravings are normal as your body adapts away from sugar dependence. Electrolytes and hydration help significantly. It gets easier after day 5.
Only items appropriate for your selected tier are shown. Check off items as you shop — progress saves to your browser. Proteins and olive oil are your highest-priority purchases.
Same time of day, same clothing. If energy drops or weight falls quickly, increase olive oil and protein portions immediately.