What Does the ASTR Diet Look Like in a Day?

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You’ve heard that the ASTR Diet supports healing by reducing inflammation, balancing hormones, restoring the gut, and detoxifying the body. But what does that actually look like in a normal day?

Here’s a sample day on the ASTR Diet—designed for real life, real healing, and real flavor.

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☀️ Morning Routine (Optional Fasting Window)

Many people following the ASTR Diet begin their day with intermittent fasting, allowing the digestive system time to rest and cells to repair.

✅ If fasting: Drink herbal tea, lemon water, or green tea with a pinch of salt and no additives.
✅ If eating early: Choose a light, nutrient-dense meal like bone broth or blended veggies with olive oil.

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🥣 ASTR Breakfast Options (Break the Fast)

• Smoothie Bowl:

  • Raw coconut milk, spinach, avocado, berries, chia seeds

  • Topped with pumpkin seeds and unsweetened coconut flakes

• Savory Breakfast Bowl:

  • Sautéed greens, pasture-raised eggs, sweet potato cubes, avocado slices

• Bone Broth Soup with Veggies:

  • Slow-cooked broth, herbs, garlic, carrots, celery, and zucchini

✨ All options are gluten-free, dairy-free (except raw dairy if tolerated), low in sugar, and packed with healing fats.

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🥗 ASTR Lunch Ideas

• Wild Salmon Salad

  • Mixed greens, wild-caught salmon, olive oil, cucumbers, radishes, fermented sauerkraut

• Vegetable Stir-Fry

  • Broccoli, bok choy, mushrooms, carrots sautéed in avocado oil and garlic, served with cauliflower rice

• Grain-Free Tacos

  • Lettuce wraps with shredded organic chicken, cilantro, avocado, and homemade salsa

🍋 Add lemon or apple cider vinegar before meals to support digestion.

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🥘 ASTR Dinner Options

• Roasted Root Veggies & Grass-Fed Meatballs

  • Carrots, beets, turnips, and pasture-raised beef meatballs with rosemary

• Turmeric Chicken with Coconut Veggie Mash

  • Baked turmeric chicken thighs, mashed cauliflower with coconut milk and garlic

• Stuffed Zucchini Boats

  • Zucchini filled with ground turkey, onion, spinach, and herbs, baked in olive oil

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🍵 Healing Snacks (Optional)

• Homemade bone broth

• Raw carrots or cucumbers with tahini

• Handful of walnuts or pumpkin seeds

• Coconut chia pudding

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🥤 What to Drink on the ASTR Diet

• Filtered water with lemon

• Herbal teas (ginger, peppermint, holy basil)

• Green tea or matcha

• No soda, alcohol, or commercial juices

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🛒 ASTR Diet Shopping Principles

• Organic and non-GMO

• Gluten-free whole foods

• Pasture-raised, grass-fed, or wild protein

• No seed oils (use olive oil, avocado oil, coconut oil)

• Choose raw dairy if tolerated—avoid pasteurized dairy

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🌿 Why This Daily Plan Works

这 ASTR Diet uses real food to:

• Lower inflammation

• Repair gut lining

• Rebalance hormones

• Detoxify the body

• Stabilize blood sugar

• Fuel healing on a cellular level

📘 Learn the full ASTR Diet system—including shopping lists, recipes, and the science behind it—in the Eat to Healbook.

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✅ Final Thoughts

A day on the ASTR Diet doesn’t feel like deprivation—it feels like nourishment. When your meals are built around healing ingredients and practical prep, you can feel full, energized, and in control of your health.