THE MICROBIOME DIET 
                  
                  
     THE SCIENTIFICALLY PROVEN WAY TO RESTORE YOUR GUT 
       HEALTH AND ACHIEVE PERMANENT WEIGHT LOSS 
                  
                  
           BY RAPHAEL KELLMAN, MD 
                                                           Contents 
                                                                
               Meal Plans for the Microbiome Diet                                                            5 
               Phase One                                                                                     5 
                   Week 1                                                                                    5 
                   Week 2                                                                                    12 
                   Week 3                                                                                    19 
               Meal Plans for the Metabolic Boost                                                            26 
               Phase Two                                                                                     26 
                   Week 1                                                                                    26 
                   Week 2                                                                                    33 
               Pantry List, Shopping Lists, and Time-Saving Strategies                                       40 
               Pantry List for Microbiome Diet, Phase 1 and 2                                                40 
                   Equipment 40 
                   Foods                                                                                     41 
               Shopping Lists for Phase 1                                                                    43 
                   Week 1                                                                                    43 
                   Week 2                                                                                    45 
                   Week 3                                                                                    47 
               Shopping Lists for Phase 2                                                                    48 
                   Week 1                                                                                    48 
                   Week 2                                                                                    50 
               Weekly Work Plans                                                                             52 
               Phase 1                                                                                       52 
                   Week 1                                                                                    52 
                   Week 2                                                                                    53 
                   Week 3                                                                                    54 
               Phase 2                                                                                       55 
                   Week 1                                                                                    55 
                   Week 2                                                                                    56 
                   Week 3                                                                                    57 
               Recipes                                                                                       58 
               Breakfasts                                                                                    59 
                   “Baked” Apple Cider Smoothie                                                              59 
                   Berry, Nectarine, Kiwi, and Orange Minted Fruit Salad with Cinnamon                       60 
                   Blueberry Kale Smoothie                                                                   61 
                   Citrus Berry Salad with Brazil Nuts                                                       62 
                   Citrusy Avocado Compote                                                                   63 
                   Frittata                                                                                  64 
                   Granola with Oats and Flaxseed Crumbles                                                   65 
                   Hard-Boiled Eggs with Tomato, Radish, and Asparagus                                       67 
                   Mango Smoothie                                                                            68 
                   Minted Fruit Salad with Brazil Nuts                                                       69 
                   Nectarine Kiwi Smoothie                                                                   70 
                   Poached Eggs on Avocado and Tomato                                                        71 
                                                               2 
                 Quinoa with Chopped Apple and Almonds                                           72 
                 Scrambled Eggs with Leeks, Onions, and Tarragon                                 73 
                 Sunrise Smoothie                                                                74 
              Lunches                                                                            75 
                 Apple Harvest Spinach Salad                                                     75 
                 Arugula Salad                                                                   77 
                 Asparagus Salad with Lemon Vinaigrette                                          78 
                 Beet, Rice, and Orange Salad with Orange Vinaigrette                            80 
                 Black Bean and Rice Salad                                                       81 
                 Chèvre, Beets, and Jicama Salad                                                 82 
                 Chicken Salad with Fennel, Tomato, Olives, Jicama, and Greens                   83 
                 Chicken Soup with Kale and Jerusalem Artichokes                                 84 
                 Classic Greek Salad with Sheep’s Milk Feta                                      85 
                 Escarole Chickpea Soup                                                          86 
                 Fennel Salad                                                                    87 
                 Guacamole Smoothie                                                              88 
                 Kale Salad à la Greque                                                          89 
                 Leek, Onion, and Potato Soup                                                    90 
                 Mango Arugula Salad                                                             91 
                 Prebiotic Superfood Green Salad with Lemon Vinaigrette                          92 
                 Rich Vegetable Soup                                                             93 
                 Rumanian Eggplant Salad                                                         95 
                 Sauerkraut and Meatball Soup                                                    96 
                 Savory Pear Salad                                                               99 
                 Turkish-Style Cucumber Soup                                                     100 
              Dinners                                                                            101 
                 Basil Pesto                                                                     101 
                 Beef, Beer, and Onion Stew                                                      102 
                 Beef Stew with Aromatic Vegetables and Red Wine                                 104 
                 Borscht                                                                         106 
                 Braised Apple Chicken                                                           107 
                 Brazilian Fish Stew                                                             108 
                 Chicken Base                                                                    109 
                 Chili Con Carne                                                                 110 
                 Curried Lamb and Lentil Stew                                                    111 
                 Curried Vegetable Stew                                                          112 
                 Easy Sautéed Greens                                                             114 
                 Fish Stew with Romesco                                                          115 
                 Greek-Inspired Beef Stew with Onions, Feta Cheese, and Walnuts                  117 
                 Grilled Beef Burger and Portobello Mushroom Napoleon                            118 
                 Italian-Accented Chicken Stew                                                   120 
                 Jerk Cornish Game Hen                                                           121 
                 Lamb Stew Provencal                                                             123 
                 Lemon Chicken Stew                                                              124 
                 Meatballs with Roasted Spaghetti Squash and Basil Pesto                         125 
                                                        3 
                 Mexican Beans and Rice with Avocado and Mango                                    126 
                 Mussels Steamed in Beer                                                          128 
                 Pan-Roasted Cod with Orange Cumin Vinaigrette                                    129 
                 Pan-Roasted Salmon                                                               131 
                 Steamed Quinoa                                                                   132 
                 Traditional Chicken Soup                                                         133 
                 Seared Scallops                                                                  134 
              Snacks                                                                              135 
                 Curried Roasted Cauliflower                                                      135 
                 Gazpacho Smoothie                                                                136 
                 Oven-Roasted Kale Chips                                                          137 
                 Roasted Asparagus with Lemon                                                     138 
                 Roasted Sweet Potato Chips                                                       139 
                 Spiced Roasted Chickpeas                                                         140 
                 Steamed Artichoke with Lemon Mustard Dip                                         142 
                 Stuffed Mushrooms                                                                144 
                 Vegetables with Turkish Garlic Yogurt Dip                                        145 
              Metric Conversions                                                                  146 
              Resources                                                                           149 
                                                        4