Anti-Bloating Menu

You know that feeling? You finish a big family meal — the kind that stretches on for hours — and your stomach is still heavy, still tight, your jeans still won't sit right, and all you want to do is lie down.

Most of the time, it's not really about how much you ate. It's the combination of a little too much salt, eating too fast, and ingredients your body just doesn't love. The result is water retention, gas, and slow digestion. Here's the good part: it's not fat, and it eases quickly once you make a few simple choices in the hours that follow.

I'm Chef Sarah Carter, and I built this menu for the days after the excess. Inside, you'll find a 7-day plan with four meals a day — breakfast, a snack, lunch, and dinner — all light, easy to digest, and sugar-free, gluten-free, and dairy-free. Before the menu, I'm sharing my anti-bloating guide: exactly what to do in the 24 hours after a heavy meal so you wake up feeling lighter.

You won't find sad plates or strange ingredients here. You'll find real, satisfying cooking that settles well and gives you your lightness back.

Eat well, and feel lighter. — Chef Sarah Carter