PROGUTCARE WELLNESS MEAL PLAN
ProGutCare – 4-Week Iron-Boosting Reset
Program: 4-Week Iron-Boosting Meal Plan
Prepared by: ProGutCare Detox Centre (Josie)
Introduction
This 4-week ProGutCare program is designed to boost iron, support gut healing, balance candida, nourish energy, assist detox pathways, and strengthen immunity. Simple recipes, wholefoods, breathwork, lymphatic massage, and detox rituals support your transformation throughout April.
HOW TO USE THIS GUIDE
How to use this guide
- Follow the weekly meal outlines (swap days as needed).
- Do the daily rituals for the specific week (breathwork, lymph massage, movement).
- Hydrate generously; include mineral-rich salt as directed by your practitioner.
- Add a spoon of fermented vegetables daily unless otherwise advised.
- Note wins, challenges, and symptoms in the reflection pages.
WEEK ONE
Iron Activation & Gut Priming
Focus: Wake up digestion, support gentle detox, and start daily iron sources.
Week 1 Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Green Iron Smoothie | Chicken Thigh Bowl (+ Cashew Cheese) |
Beef Mince Skillet |
| Tue | Chia & Flax Pudding | Sardine Plate (+ Cashew Cheese) |
Lemon Herb Salmon |
| Wed | Green Omelette | Chicken Stir Fry (+ Cashew Cheese) |
Coconut Veggie Curry |
| Thur | Green Smoothie | Turkey Patty Bowl (+ Cashew Cheese) |
Bone Broth Soup |
| Fri | Scrambled Eggs | Chicken Salad (+ Cashew Cheese) |
Garlic Salmon |
| Sat | Iron Smoothie | Lamb & Greens (+ Cashew Cheese) |
Zucchini Stir Fry |
| Sun | Chia Bowl | Chicken Bowl (+ Cashew Cheese) |
Coconut Veggie Bowl |
COACH TIPS
- Add vitamin C foods with plant iron (citrus, capsicum, berries)
- Keep hydration up; lightly salt water if advised
- Swap days as needed - consistency beats perfection
WEEK TWO
Iron Building + Candida Clearing
Focus: Increase heme + non-heme iron while keeping sugars low; support microbial balance and gentle clearance.
Week 2 Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Beetroot Iron Smoothie | Turkey Patties (+ Cashew Cheese) |
Turkey Meatballs |
| Tue | Omelette | Chicken & Quinoa (+ Cashew Cheese) |
Cauliflower Stir Fry |
| Wed | Iron Smoothie | Lamb Bowl (+ Cashew Cheese) |
Bone Broth Soup |
| Thur | Chia Bowl | Sardine Salad (+ Cashew Cheese) |
Turkey Skillet |
| Fri | Scrambled Egg Green Smoothie s | Chicken Veg Bowl (+ Cashew Cheese) |
Coconut Chicken |
| Sat | Scrambled Eggs | Beef Iron Bowl (+ Cashew Cheese) |
Salmon & Greens |
| Sun | Beetroot Smoothie | Turkey Lettuce Wraps (+ Cashew Cheese) |
Veggie Soup |
COACH TIPS
- Pair plant iron with Vitamin C (citrus, capsicum, berries) to boost absorption.
- Keep dairy separate from iron meals if absorption is a concern.
- Salt hydration lightly (minerals) and keep starches modest at dinner for sleep quality.
- If cravings spike, add olive oil + protein at lunch; it steadies PM appetite.
Pumpkin seeds • cucumber + tahini • olives • hard-boiled egg • seaweed crisps • lemon water pre-meal.
WEEK THREE
Deep Iron Storage + Detox Enhancement
Focus: Fortify iron stores, keep detox gentle, and support the nervous system.
Week 3 Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | High Iron Smoothie | Beef Herb Bowl (+ Cashew Cheese) |
Chicken Liver Plate |
| Tue | Chia Bowl | Turkey Salad (+ Cashew Cheese) |
Coconut Veg Curry |
| Wed | Green Smoothie | Fish & Greens (+ Cashew Cheese) |
Ginger Beef Stir Fry |
| Thur | Pumpkin Seed Bowl | Lamb Plate (+ Cashew Cheese) |
Roasted Turkey |
| Fri | Super Smoothie | Chicken Broth Bowl (+ Cashew Cheese) |
Cauliflower Curry |
| Sat | Omelette | Sardine Plate (+ Cashew Cheese) |
Detox Veg Soup |
| Sun | Chia Bowl | Beef Bowl (+ Cashew Cheese) |
Slow Detox Greens |
COACH TIPS
- Prioritise heme iron this week (beef, lamb, liver); pair plant iron with Vitamin C.
- If liver is new, start with small portions or blend into mince.
- Keep fiber + hydration high to support elimination while stores build.
- Evening meals: lighter starch, more greens + broth for overnight recovery.
WEEK FOUR
Iron Maintenance + Hormonal Support
Focus: Sustain iron intake, support hormones, and land the month gently.
Week 4 Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Glowing Green Smoothie | Fish Bowl (+ Cashew Cheese) |
Slow-Cooked Lamb |
| Tue | Protein Pancake | Turkey Salad (+ Cashew Cheese) |
Ginger Chicken Soup |
| Wed | Super Smoothie | Beef Bowl (+ Cashew Cheese) |
Garlic Cabbage Stiry Fry |
| Thur | Chia Bowl | Sardine Plate (+ Cashew Cheese) |
Cauliflower Curry |
| Fri | Green Smoothie | Chicken Veg Bowl (+ Cashew Cheese) |
Brothy Lamb |
| Sat | Omelette | Turkey Wraps (+ Cashew Cheese) |
Beef Skillet |
| Sun | Chia Bowl | Lamb Iron Bowl (+ Cashew Cheese) |
Coconut Curry |
COACH TIPS
- Keep heme iron steady (beef/lamb/sardines) while emphasising greens + vitamin C.
- For PMS or low mood, add B-rich foods (eggs, liver pâté, leafy greens) and evening magnesium.
- If digestion slows, increase broth + cooked veggies and do a quick lymph routine before bed.
- This week is about maintenance: aim for calm meals, early nights, and gentle movement.
WORKBOOK REFLECTION PAGES
Workbook Reflection Pages
How was your energy today?
What meals supported you the most?
Any digestive changes?
Wins this week:
Challenges this week:
How did your breathwork feel?
Lymphatic massage consistency:
Iron-rich meals you enjoyed:
What emotional shifts came up?
Final reflections for April:
KEEP YOUR COPY
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Download the ProGutCare 4-Week Iron-Boosting Reset to save, print and follow throughout the program.
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