The Prebiotic Master Shred Meal Plan

Feed the gut. Melt the fat and inflammation.

Reclaim Your Vitality & Optimise Your Microbiome

Right on the doorstep of summer and the upcoming festive season, it is time to pause, reset, and treat your body to a comprehensive prebiotic gut reset.

Created by master chef and functional nutritionist Bridget Foliaki-Davis, The 28-Day Prebiotic Master Shred Boost Camp is engineered to unburden your microbiome, calm mucosal inflammation, and sweep away heavy, stubborn fat and bloat—without liquid starvation or punishing restriction.

Real, lasting transformation occurs when culinary mastery meets cellular science. By flooding your gut with high-density prebiotic fibres, this programme nourishes beneficial bacterial strains like Bifidobacterium and Akkermansia. 

These friendly microbes ferment prebiotics into Short-Chain Fatty Acids (SCFAs)—triggering the natural release of satiety hormones (GLP-1 and PYY, think natural Ozempic or Wegovy). This maintains a flat blood sugar line, halts 3pm cravings in their tracks, and turns on your body’s natural fat-burning engine.

What’s Included in the Programme:

Structured 2-Phase Healing Protocol:

• Phase 1: Microbiome Priming & Adaptation (Weeks 1 & 3): Gently introduce high-density prebiotic fibres) alongside refined sugar-free, gluten-free, grain-free whole foods to calm mucosal inflammation, balance hydration, and support detoxification pathways.
• Phase 2: SCFA Acceleration & Deep Metabolic Shift (Weeks 2 & 4): Escalate daily prebiotic intake to stimulate high-volume butyrate production, expand gut flora diversity, reinforce the intestinal barrier lining, and lock in flat blood sugar rhythms.

The 16:8 Time-Restricted Eating Rhythms:

• Meal 1 (The Two-Course Lunch): A dense Protein Anchor (clean protein from whole foods like poultry, eggs, seafood, or beef) paired with non-starchy fibrous veg, followed 15–20 minutes later by a sweet Fibre Finish bowl, cereal or pudding to physically lock in fullness through the afternoon.
• Meal 2 (The Metabolic Dinner): A light, thermo-efficient evening plate (stews, curries, konjac/zucchini noodle bowls, sugar-free ferments) optimised for overnight fat oxidation and liver pathway detoxification.

Complete Lists,  Prep & Shopping Guides:

• Categorised weekly shopping lists (proteins, produce, pantry staples) for ALDI, Coles, Woolworths, and PAK'nSAVE to make grocery runs effortless.
• Step-by-step meal prep schedules to set you up for stress-free weekly batch-cooking success.
• Recommended beverage lists, functional add on lists, and brand new for this boost camp - introducing Your Prebiotic Kitchen 
• Your Free eBooks - The Boost Camp Guide, The Go-Food No-Food Substitution Guide and Bridget’s Pickle Pantry Recipe Book.  

✨ Featured Delicious Recipe Highlights:

1. The Prebiotic Lupin Loaf: A golden-crusted, substantial grain-free loaf crafted with sweet lupin flour, flaxmeal, and gelatine, delivering clean plant protein and prebiotic GOS fibre to nourish the gut-liver axis and keep blood glucose completely flat.
2. Creamy Tuscan "Pasta": Tender sweet cabbage ribbons tossed through a rich, velvety, spinach, and garlic cream sauce, giving you all the comfort of classic Italian pasta without the blood sugar spike or heavy bloat.
3. Instant Caramel Blondie: A single-serve, warm low-carb blondie featuring a gooey molten peanut butter caramel core, crafted with almond meal and prebiotic fibers for the ultimate guilt-free treat.
4. Avocado Sardine Smash: Wild-caught sardines smashed over creamy ripe avocado, fresh herbs, and lemon, served on toasted grain-free bread to flood your system with omega-3 fatty acids, glycine, and essential minerals for instant energy.

The Boost Camp Difference

This program removes the hidden drivers of cellular fatigue, fluid logging, and digestive distress, replacing them entirely with chef-quality functional options that will leave you satisfied through optimal nutrition:

• ABSOLUTELY NO refined sugars, gluten, grains, or ultra-processed fillers.
• ZERO industrial seed oils or pro-inflammatory fats.
• NO naked carbohydrates or standalone fruits that cause energy crashes.
• YES to clean, premium proteins that anchor every single plate.

YES to robust, gut-healing prebiotic fibres and elegant, zero-sugar textures.

Product Specifications:

• Format: Digital PDF Download - instant access!
• Page Count: 49 Pages
• Dietary Focus: Gluten-Free, Sugar-Free, Grain-Free, Dairy-Free and Plant Based Options

Want to save on Boost Camp?!

Did you know that becoming a Boost Camp member means saving money on our meal plans and unlocking exclusive perks? 

Join at www.28dayboostcamp.com to unlock:

• 1 x meal plan code every month
• Monthly store discount*
• Full access to Boost Camp Academy (with over 140 videos, bonus recipes, workout videos, bonus eBooks and over 18 libraries of educational content, and counting!)
• Community-only activities
• Private support group
• Early access to events
• Live monthly seminars

Join now: www.28dayboostcamp.com

*on our Boost Bundle