In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsBest Gut-Healthy FoodsGut Health Benefits
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
FAQs
Best Gut-Healthy Foods
Gut Health Benefits
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Photo:Jen Causey
Jen Causey
Probiotics, prebiotics, gut microbiome. Gut health can sound complicated—but it doesn’t have to be! There are some simple strategies that can help improve gut health, such as eating more fiber, limiting added sugars and eating foods that contain probiotics, also called “good” bacteria, such as yogurt, kimchi and kefir. In this 30-day meal plan, we incorporate these tips while mapping out an entire month of recipes. To help facilitate a smooth routine, you’ll find easy-to-follow recipes, shorter ingredient lists, meal-prep tips throughout and plenty of one-pot and sheet-pan meals for easy cleanup. Whether you’re focused on gut health or looking for a new routine to follow, this meal plan can work for most people.
Why This Meal Plan Is Great for You
Each day provides an average of 39 grams of fiber. When it comes to gut health, increasing fiber is a great place to start. This is particularly important as only 7% of adults in the United States reach their daily fiber goals.Fiberis an important nutrient with many health benefits, especially for the gut. It’s well known for its role in keeping bowel movements regular, and many high-fiber foods also contain prebiotics, which serve as fuel for the gut.Prebioticsinclude inulin, found in whole grains and legumes, and polyphenols, which are plant compounds found in foods like walnuts. Otherprebiotic-rich foodsinclude kiwi, oats, potato, artichoke, banana and barley. Throughout the 30 days, you’ll find a wide variety of fiber-rich foods, such as beans, lentils, whole grains, nuts, seeds, fruits and vegetables. You’ll also find good sources of probiotic foods over the next month.Probioticsare living organisms that can increase the number of good bacteria in the gut. They are found in foods like kefir, yogurt, miso, tempeh, kimchi and sauerkraut.
Though its role in gut health is unclear, we know that protein is a nutrient that many people prioritize. Each day provides an average of 87 grams of protein. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
How to Meal-Prep Your Week of Meals:
These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.
Day 1
Breakfast (328 calories)
A.M. Snack (35 calories)
Lunch (484 calories)
P.M. Snack (234 calories)
Dinner (742 calories)
Daily Totals:1,824 calories, 81g fat, 80g protein, 210g carbohydrate, 38g fiber, 1,387mg sodium.
Make it 1,500 calories:Omit almonds at lunch and change P.M. snack to 1 large pear.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
Day 2
Breakfast (427 calories)
A.M. Snack (32 calories)
Lunch (649 calories)
P.M. Snack (131 calories)
Dinner (558 calories)
Daily Totals:1,797 calories, 78g fat, 92g protein, 191g carbohydrate, 30g fiber, 1,977mg sodium.
Make it 1,500 calories:Omit kefir at breakfast, change P.M. snack to 1 medium apple and change dinner to 1 servingHigh-Protein Grilled Chicken Salad.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 3
A.M. Snack (95 calories)
Dinner (493 calories)
Daily Totals:1,794 calories, 75g fat, 69g protein, 222g carbohydrate, 31g fiber, 1,832mg sodium.
Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 4
A.M. Snack (62 calories)
Dinner (445 calories)
Meal-Prep Tip:Reserve leftoverCopycat Olive Garden Pasta e Fagiolito have for dinner tomorrow night.
Daily Totals:1,816 calories, 78g fat, 70g protein, 220g carbohydrate, 38g fiber, 2,027mg sodium.
Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to 1 plum.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds at A.M. snack.
Day 5
A.M. Snack (154 calories)
Daily Totals:1,806 calories, 79g fat, 82g protein, 201g carbohydrate, 34g fiber, 2,009mg sodium.
Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 plum and change P.M. snack to 1 medium orange.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 6
A.M. Snack (215 calories)
Dinner (471 calories)
Evening Snack (176 calories)
Daily Totals:1,805 calories, 85g fat, 75g protein, 199g carbohydrate, 34g fiber, 1,115mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add ¼ cup chopped walnuts to P.M. snack.
Day 7
A.M. Snack (234 calories)
P.M. Snack (152 calories)
Dinner (417 calories)
Daily Totals:1,792 calories, 80g fat, 95g protein, 194g carbohydrate, 31g fiber, 1,616mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 large pear and omit evening snack.
Day 8
Breakfast (389 calories)
A.M. Snack (252 calories)
Lunch (406 calories)
P.M. Snack (246 calories)
Dinner (485 calories)
Daily Totals:1,779 calories, 73g fat, 103g protein, 185g carbohydrate, 46g fiber, 1,991mg sodium.
Make it 1,500 calories:Omit yogurt at breakfast and omit peanut butter at A.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 9
Breakfast (478 calories)
A.M. Snack (206 calories)
Lunch (466 calories)
Dinner (422 calories)
Daily Totals:1,819 calories, 88g fat, 87g protein, 191g carbohydrate, 50g fiber, 1,776mg sodium.
Make it 1,500 calories:OmitRaspberry-Kefir Power Smoothieat breakfast and change A.M. snack to 1 large pear.
Day 10
Daily Totals:1,779 calories, 87g fat, 88g protein, 174g carbohydrate, 40g fiber, 1,681mg sodium.
Make it 1,500 calories:Omit yogurt at breakfast and change A.M. snack to 1 medium orange.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios with 1 clementine as an evening snack.
Day 11
P.M. Snack (206 calories)
Dinner (421 calories)
Daily Totals:1,787 calories, 107g fat, 73g protein, 161g carbohydrate, 48g fiber, 1,468mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Day 12
A.M. Snack (131 calories)
Dinner (545 calories)
Daily Totals:1,778 calories, 83g fat, 87g protein, 184g carbohydrate, 42g fiber, 1,347mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and change P.M. snack to 1 plum.
Day 13
Dinner (406 calories)
Evening Snack (62 calories)
Meal-Prep Tip:Reserve leftoverChicken Taco Casseroleto have for dinner tomorrow night.
Daily Totals:1,810 calories, 79g fat, 97g protein, 197g carbohydrate, 50g fiber, 2,237mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and change P.M. snack to 1 medium orange.
Make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack and add 1 large pear to P.M. snack.
Day 14
Evening Snack (131 calories)
Daily Totals:1,784 calories, 67g fat, 110g protein, 196g carbohydrate, 47g fiber, 1,910mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.
Make it 2,000 calories:Add 1 clementine to A.M. snack and change evening snack to 1 medium apple with 2 Tbsp. natural peanut butter.
Day 15
A.M. Snack (305 calories)
Lunch (419 calories)
P.M. Snack (142 calories)
Dinner (408 calories)
Daily Totals:1,778 calories, 88g fat, 101g protein, 157g carbohydrate, 31g fiber, 1,754mg sodium.
Make it 2,000 calories:Add 1 plum to lunch and add ¼ cup chopped walnuts to P.M. snack.
Day 16
Breakfast (385 calories)
A.M. Snack (212 calories)
Lunch (639 calories)
Dinner (434 calories)
Daily Totals:1,800 calories, 86g fat, 94g protein, 179g carbohydrate, 34g fiber, 1,815mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit yogurt at P.M. snack.
Day 17
A.M. Snack (141 calories)
Dinner (476 calories)
Daily Totals:1,793 calories, 93g fat, 76g protein, 182g carbohydrate, 34g fiber, 2,091mg sodium.
Make it 1,500 calories:Change A.M. snack to ½ cup blackberries and omitMassaged Kale Saladat dinner.
Day 18
P.M. Snack (176 calories)
Dinner (388 calories)
Daily Totals:1,803 calories, 91g fat, 81g protein, 184g carbohydrate, 37g fiber, 1,411mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omitPeanut Butter-Oat Energy Ballsat P.M. snack.
Day 19
A.M. Snack (176 calories)
Dinner (442 calories)
Meal-Prep Tip:Reserve leftoverLentil Chilito have for lunch on Days 20 and 21.
Daily Totals:1,794 calories, 77g fat, 76g protein, 220g carbohydrate, 40g fiber, 1,805mg sodium.
Make it 1,500 calories:OmitPeanut Butter-Oat Energy Ballsat A.M. snack and change P.M. snack to ¼ cup blueberries.
Day 20
Lunch (361 calories)
Dinner (520 calories)
Evening Snack (237 calories)
Daily Totals:1,813 calories, 77g fat, 89g protein, 209g carbohydrate, 33g fiber, 1,783mg sodium.
Day 21
Dinner (690 calories)
Daily Totals:1,804 calories, 75g fat, 69g protein, 236g carbohydrate, 33g fiber, 1,713mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to evening snack.
Day 22
Lunch (435 calories)
P.M. Snack (305 calories)
Dinner (420 calories)
Daily Totals:1,783 calories, 68g fat, 97g protein, 206g carbohydrate, 41g fiber, 1,526mg sodium.
Make it 1,500 calories:Reduce to 2 energy balls at A.M. snack and omit peanut butter at P.M. snack.
Day 23
Breakfast (432 calories)
Lunch (350 calories)
Dinner (362 calories)
Evening Snack (234 calories)
Daily Totals:1,800 calories, 100g fat, 69g protein, 178g carbohydrate, 40g fiber, 2,060mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Add 1 cup sliced carrots with ¼ cup hummus to lunch and add 1 medium orange to P.M. snack.
Day 24
Dinner (404 calories)
Evening Snack (105 calories)
Daily Totals:1,811 calories, 91g fat, 70g protein, 195g carbohydrate, 39g fiber, 2,027mg sodium.
Make it 1,500 calories:Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 25
P.M. Snack (141 calories)
Dinner (419 calories)
Evening Snack (206 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.
Daily Totals:1,782 calories, 76g fat, 92g protein, 204g carbohydrate, 40g fiber, 1,969mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 1 medium banana to lunch and add 2 Tbsp. chopped walnuts to P.M. snack.
Day 26
Day 27
Lunch (397 calories)
Dinner (581 calories)
Daily Totals:1,819 calories, 94g fat, 117g protein, 138g carbohydrate, 36g fiber, 2,264mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 cup sliced strawberries, omit yogurt at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. snack.
Day 28
P.M. Snack (125 calories)
Dinner (491 calories)
Daily Totals:1,813 calories, 68g fat, 103g protein, 204g carbohydrate, 37g fiber, 1,835mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to P.M. snack and add 1 medium apple to evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Day 29
Dinner (600 calories)
Evening Snack (55 calories)
Daily Totals:1,816 calories, 76g fat, 88g protein, 203g carbohydrate, 33g fiber, 1,483mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 30
P.M. Snack (237 calories)
Dinner (472 calories)
Daily Totals:1,799 calories, 71g fat, 98g protein, 212g carbohydrate, 56g fiber, 1,616mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
Frequently Asked QuestionsFeel free to mix and match meals if there is one you don’t like. You can opt to repeat a meal or two that we’ve included in this plan or choose a different meal entirely. We chose meals that were high in fiber and contained very limited added sugar. We have manyhigh-fiber recipesif you need some inspiration!Yes, you can eat the same breakfast or lunch every day. Our lunch options vary in calories quite a bit, as we wanted to be sure to include some great gut-healthy recipes, such as ourChickpea & Sweet Potato Grain BowlsandRoasted Broccoli & Kimchi Rice Bowl. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two if you’re choosing a swap with a significant difference in nutrients.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men aim for 38 grams per day. Or, aim for 14 grams of fiber per 1,000 calories, so about 28 grams on a 2,000-calorie routine.
Frequently Asked Questions
Feel free to mix and match meals if there is one you don’t like. You can opt to repeat a meal or two that we’ve included in this plan or choose a different meal entirely. We chose meals that were high in fiber and contained very limited added sugar. We have manyhigh-fiber recipesif you need some inspiration!
Yes, you can eat the same breakfast or lunch every day. Our lunch options vary in calories quite a bit, as we wanted to be sure to include some great gut-healthy recipes, such as ourChickpea & Sweet Potato Grain BowlsandRoasted Broccoli & Kimchi Rice Bowl. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two if you’re choosing a swap with a significant difference in nutrients.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men aim for 38 grams per day. Or, aim for 14 grams of fiber per 1,000 calories, so about 28 grams on a 2,000-calorie routine.
Gut-Healthy Foods to Focus On:
Benefits of a Healthy Gut
Though the research is just touching the surface, the state of your gut microbiome appears to have some serious implications on overall health. A diverse andhealthy gutwith “good” bacteria may aid in healthy weight maintenance, improve heart health and strengthen the immune system.Poor gut health, however, can have some negative health implications. A gut microbiome that lacks diversity or is filled with more “bad” bacteria can increase the risk of inflammatory and irritable bowel diseases and may even increase the risk ofdepressionand anxiety. We’re still learning all the ways our gut health can impact our overall health. If you’re looking to improve your gut, check out some strategies andfoods to improve your gut health.
How We Create Our Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Our Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.American Medical Association.What doctors wish patients knew about improving gut health.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.American Medical Association.What doctors wish patients knew about improving gut health.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.American Medical Association.What doctors wish patients knew about improving gut health.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
American Medical Association.What doctors wish patients knew about improving gut health.
