The 3-Meal Formula I Use for My Most Sensitive Clients

Because boring and bland is not a healing strategy

If you’ve ever thought,
“I don’t even know what to eat anymore,”
You’re not alone — and you’re definitely not broken.

Most of my most sensitive clients come to me eating 5 things on rotation, terrified to stray from the “safe” list because everything else = bloating, pain, or 48 hours of symptom roulette.

But here’s the good news:
You don’t need 100 foods to feel better.
You need a smart, balanced structure that’s easy on your gut and rich in what your body actually needs to heal.

And that’s where this formula comes in.

🧠 Why This Formula Works for Sensitive Guts

It’s built around:

• Low-inflammatory, easily digestible foods

• Blood sugar stability (because nothing wrecks digestion like a cortisol crash)

• Gut-lining repair nutrients

• No raw, no guesswork, no “trigger stacking”

• And enough variety to keep you from losing your mind

🔄 The 3-Part Gut-Friendly Meal Formula

1. Gentle protein

Protein is non-negotiable for healing. But it has to be digestible.

✅ Think:

• Poached or slow-cooked chicken or turkey

• Soft scrambled eggs

• Canned wild salmon or sardines

• Ground lamb or beef (cooked in broth or fat)

2. Cooked, low-residue veggies or simple carbs

Easy on the gut, nourishing, and zero drama.

✅ Think:

• Steamed or roasted carrots, beets, zucchini, squash

• Mashed sweet potato or parsnip

• White rice cooked in meat stock

• Pumpkin or butternut squash purée

3. Healthy fat + mineral-rich extras

Helps with bile flow, absorption, and satiety.

✅ Think:

• Olive oil, ghee, tallow

• Goat cheese or sheep’s milk feta

• Fresh herbs, sea salt, lemon juice

• Optional: a pinch of sauerkraut if tolerated

🥣 Sample Meals from the Formula

Meal 1: Soothing Morning Bowl

• Meat Stock

• Soft scrambled egg

• Mashed sweet potato with ghee + sea salt

Meal 2: Midday Plate

• Ground lamb sautéed in olive oil

• Steamed carrots + zucchini

• Cooked rice + squeeze of lemon

Meal 3: Simple Dinner

• Poached chicken

• Mashed pumpkin + beet

• Drizzle of olive oil + fresh herbs

🌱 This Formula Works Because It’s:

• Anti-bloat

• Blood sugar balanced

• Calming to the nervous system

• Rich in micronutrients

• Totally customizable

You can rotate proteins, veggies, and fats without starting from scratch every time — which reduces overwhelm and gets you consistent results.

💡 TL;DR:

If you’re overwhelmed by food choices, start here.
This 3-part formula gives your gut exactly what it needs — without triggering flares or decision fatigue.

Less confusion. More confidence. Way better poops.

Stay nourished, not restricted,
Ksenia 🥩🥕✨