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Eat Your Nutrition Cookbook: 200+ Gluten-Free Healthy Recipes
Everyday meal inspiration and simple, wholesome cooking ideas.
$37.00
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What to Expect
Your Starting Point
On Day 1, write down what you ate yesterday and use the Fiber Food Guide to find your starting number.
What's Included
3 weekly menus, 15 gluten-free recipes, shopping lists, a daily tracker and a 30-Plant Checklist.
Is It a Fit?
For you if you want to eat more fiber for your gut and would like gluten-free meals planned for you.
In Your Everyday Routine
One small action a day, a menu to follow, and a tracker to log fiber, water and plants.
How to Use Root & Rise
Download the PDF, find your starting number, and follow one small action a day for 21 days.
Select a topic to read more.
01 · Find Your Starting Number
Write down what you ate yesterday and use the Fiber Food Guide to estimate your fiber. That number is your starting point, not a grade.
02 · Shop for Week 1
Use the Week 1 shopping list. Many pantry staples carry over to Weeks 2 and 3.
03 · Follow the Daily Action
Each day has one small habit, like adding seeds to breakfast or keeping the skins on your produce. Eat from the menu as much or as little as you like.
04 · Log It
Use the daily tracker for fiber, water, plants and how your gut feels. Count your plants each week on the 30-Plant Checklist.
05 · Check in and Plan Ahead
Fill in each weekly check-in, then map your next week with the meal planner. By Day 21, you'll have five go-to fiber meals.
Getting Started
How to Use
- Download your PDF after checkout.
- On Day 1, find your starting fiber number with the Fiber Food Guide.
- Shop with the Week 1 list.
- Follow one daily action and eat from the menu.
- Log fiber, water and plants in the tracker.
- Fill in your weekly check-in and plan the next week.
Before You Buy
Product Guide
Everything I'd want you to know before you choose: what's included, who it's a good fit for, and how to make it work in a real week. Tap any row to open it.
Questions? Send me a message
At a Glance
A 21-day, self-paced challenge to help you eat more fiber gradually. Three weekly menus, 15 gluten-free recipes, shopping lists and a daily tracker take you from your starting number to about 25 g a day.
21 days · Digital PDF, 43 pages · Gluten-free · Beginner friendly
Is This Right for Me?
For you if you want to support your gut, you're not sure how much fiber you eat now, and you'd like gluten-free meals planned for you.
If you have IBS, IBD or another digestive condition, are pregnant, or take medication, check with your healthcare provider first.
What You Get
- 3 weekly menus with fiber per serving
- 15 gluten-free recipes with photos
- Weekly shopping lists
- 21 daily actions
- Fiber Food Guide
- Daily tracker and 30-Plant Checklist
- Weekly check-ins and a meal planner
Delivered as a digital PDF you can print or use on your phone.
Laura's Approach
I'm Laura Ann Villanueva, a Nutritional Therapy Practitioner (NTP) and founder of Eat Your Nutrition®. I have celiac disease, so every recipe I share is gluten-free.
Root & Rise is built on The Harmony Method™: Rotation, Gut-Hormone-Mood, Flavor Infusion and Mindful Meal Mapping.
Disclaimer
- This challenge is delivered as a digital product only (no physical copy).
- Digital products are final sale and non-refundable, except where required by applicable law. See our Return & Refund Policy.
- Recipes are designed to support common dietary needs, but we cannot guarantee allergen-free ingredients.
- If you have allergies or concerns, please contact: support@eatyournutrition.com
- This challenge is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
- Always consult your healthcare provider before starting a new nutrition or wellness program.
- If you have IBS, IBD or another digestive condition, are pregnant or breastfeeding, or take medication, talk with your healthcare provider before increasing your fiber intake.
- Fiber values are estimates. Always check labels to confirm products are gluten-free.
- Results may vary based on consistency and individual lifestyle factors.
Nourishment. Balance. Everyday Wellness.
No extremes. Just practical support for the routines you want to build.
FAQs
This is a 21-day, self-paced digital challenge. Start any day and follow it on your own schedule. Live calls, group support and one-on-one coaching are not included.
Adding a lot of fiber at once can cause gas or bloating. That's why the plan builds slowly over three weeks and reminds you to drink water. If you need more time, skip the snacks and use half portions of beans and lentils until your gut adjusts.
Yes. All 15 recipes are gluten-free, with label notes for broth, spice blends, chili powder and tamari. Choose oats labeled certified gluten-free.
Yes. You start from wherever you are now, and every day has one small action.
No. Most meals are plant-forward, and some include eggs, chicken, turkey, salmon or shrimp. Most recipes are dairy-free, and Parmesan on the pear salad is optional.
The menus run from about 22 g a day in Week 1 to about 27 to 39 g by Week 3, before optional snacks. Every recipe lists its approximate fiber per serving.
Please check with your healthcare provider before increasing your fiber intake. This challenge is educational and not medical advice.
Email us anytime: support@eatyournutrition.com
We're here to help.
MORE FIBER
ADD
PLANTS
COUNT YOUR
YOUR GUT
SUPPORT
Enjoy
Gluten-Free Recipes
SLOW
GO
MORE FIBER
ADD
PLANTS
COUNT YOUR
YOUR GUT
SUPPORT
Enjoy
Gluten-Free Recipes
SLOW
GO
MORE FIBER
ADD
PLANTS
COUNT YOUR
YOUR GUT
SUPPORT
Enjoy
Gluten-Free Recipes
SLOW
GO
MORE FIBER
ADD
PLANTS
COUNT YOUR
YOUR GUT
SUPPORT
Enjoy
Gluten-Free Recipes
SLOW
GO
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