Gut health plays a crucial role in overall well-being, from digestion to immune support. With a healthy gut microbiome linked to improved outcomes for conditions like heart disease, diabetes, and mental health, it’s no wonder why gut health is gaining attention. In this 7-day meal plan, we focus on fiber-rich foods, probiotics, and prebiotics to nourish your gut. Perfect for meal-preppers, this plan offers delicious, easy-to-prepare meals that will keep your gut and body feeling their best.
Why This Meal Plan is Great for You
This meal plan includes 36 to 44 grams of fiber per day, supporting digestion and overall gut health. Fiber-rich foods like oats, bananas, and beans contain prebiotics that fuel beneficial gut bacteria. Additionally, probiotics from foods like yogurt, kimchi, and sauerkraut help diversify the microbiome. The plan also provides 85 grams of protein per day to help you stay energized and support muscle health. We’ve excluded added sugars to prevent gut disruptions and inflammation.
Calories and Modifications
This 1,800-calorie meal plan includes modifications for 1,500 and 2,000 calories to suit your needs. It’s designed for sustainable long-term health—limiting your calories to 1,200 a day isn’t recommended, as per the latest dietary guidelines.
7-Day Meal Plan Overview
Day 1
- Breakfast: 366 calories
- A.M. Snack: 234 calories
- Lunch: 420 calories
- P.M. Snack: 193 calories
- Dinner: 581 calories
Daily Totals: 1,793 calories, 93g fat, 100g protein, 157g carbohydrates, 37g fiber, 1,676mg sodium.
- Make it 1,500 calories: Omit almonds and chia seeds at breakfast and change P.M. Snack to 1 medium orange.
- Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. Almond butter at P.M. Snack.
Day 2
- Breakfast: 317 calories
- A.M. Snack: 234 calories
- Lunch: 639 calories
- P.M. Snack: 142 calories
- Dinner: 468 calories
Daily Totals: 1,799 calories, 69g fat, 78g protein, 232g carbohydrates, 44g fiber, 2,034mg sodium.
- Make it 1,500 calories: Change A.M. Snack to 1 medium orange and omit yogurt at P.M. Snack.
- Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 3
- Breakfast: 317 calories
- A.M. Snack: 234 calories
- Lunch: 639 calories
- P.M. Snack: 142 calories
- Dinner: 468 calories
Daily Totals: 1,799 calories, 69g fat, 78g protein, 232g carbohydrates, 44g fiber, 2,034mg sodium.
- Make it 1,500 calories: Change A.M. Snack to 1 medium orange and omit yogurt at P.M. Snack.
- Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
- Breakfast: 317 calories
- A.M. Snack: 234 calories
- Lunch: 639 calories
- P.M. Snack: 95 calories
- Dinner: 500 calories
Daily Totals: 1,785 calories, 74g fat, 87g protein, 204g carbohydrates, 36g fiber, 2,285mg sodium.
- Make it 1,500 calories: Change A.M. Snack to ¼ cup blueberries and change P.M. Snack to 1 plum.
- Make it 2,000 calories: Add 2 Tbsp. Almond butter to P.M. Snack.
Day 5
- Breakfast: 317 calories
- A.M. Snack: 154 calories
- Lunch: 639 calories
- P.M. Snack: 187 calories
- Dinner: 526 calories
Daily Totals: 1,823 calories, 88g fat, 72g protein, 203g carbohydrates, 37g fiber, 2,075mg sodium.
- Make it 1,500 calories: Change A.M. Snack to ¼ cup raspberries and omit yogurt at P.M. Snack.
- Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 6
- Breakfast: 366 calories
- A.M. Snack: 234 calories
- Lunch: 420 calories
- P.M. Snack: 193 calories
- Dinner: 391 calories
- Evening Snack: 176 calories
Daily Totals: 1,779 calories, 84g fat, 90g protein, 187g carbohydrates, 43g fiber, 1,980mg sodium.
- Make it 1,500 calories: Omit almond butter at P.M. Snack and omit evening snack.
- Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. Almond butter at P.M. Snack.
Day 7
- Breakfast: 366 calories
- A.M. Snack: 234 calories
- Lunch: 420 calories
- P.M. Snack: 193 calories
- Dinner: 391 calories
- Evening Snack: 176 calories
Daily Totals: 1,779 calories, 84g fat, 90g protein, 187g carbohydrates, 43g fiber, 1,980mg sodium.
- Make it 1,500 calories: Omit almond butter at P.M. Snack and omit evening snack.
- Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. Almond butter at P.M. Snack.
Meal Prep Tips for Your Week
Save time by preparing these meals in advance! Here’s what you can prep ahead of time:
- Pumpkin-Date Overnight Oats for breakfast from Days 2 to 5.
- Roasted Broccoli & Kimchi Rice Bowl for lunch on Days 2 to 5.
- Gut-Friendly Energy Balls for snacks throughout the week.
Frequently Asked Questions
Can I mix and match meals if I don’t like one?
Yes! Feel free to switch meals. If you prefer one meal over another, substitute and keep the meals gut-healthy.
Is it OK to eat the same breakfast or lunch every day?
Absolutely! Each meal is designed for balance and variety, but eating the same meals daily can make it easier if you’re short on time.
The exact number of calories that you need depends on your height, weight, body composition, age, metabolic rate, and activity level. Not easy to know without professional help. Eating only 1200 calories a day is not a good idea unless your physician has told you to do that.
Why no 1,200-calorie modifications?
The 2020-2025 Dietary Guidelines recommend avoiding a 1,200-calorie diet for most people as it’s too low to meet nutritional needs and can be unsustainable for long-term health.
What foods are high in fiber?
Beans, lentils, whole grains, nuts, seeds, fruits, and vegetables are excellent sources of fiber. Aim for 25-38 grams of fiber per day.
Strategies for Improving Gut Health
- Eat Fermented Foods: These are rich in probiotics, which help diversify your microbiome (e.g., kimchi, kefir, yogurt).
- Focus on Fiber: Fiber helps nourish the gut and supports regular digestion (e.g., beans, lentils, oats).
- Reduce Added Sugars: Added sugars can disrupt gut health, so aim for natural sugars found in fruits and vegetables.
- Manage Stress: Chronic stress negatively impacts the gut, so find ways to reduce stress for overall health.
By following this meal plan, you’re taking steps to improve your gut health while enjoying delicious, easy-to-make meals!
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