In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
While gut health may have seemed like a trend at first, it is here to stay. Words like probiotics, prebiotics, fermented foods, microbiome, microbiota and gut bacteria have made their way into everyday chatter—and for good reason!
To help you boost your good gut bacteria count, we created this seven-day meal plan that featuresfoods that promote healthy gut bacteriagrowth and maintenance. We’ve included healthyprobioticfoods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well asprebioticfoods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat.
Each day comes in around 1,200 calories—a calorie level at which many people cansafely lose 1 to 2 pounds per week—and includes enough protein and fiber to fill you up while you work on a healthier gut. If you need more calories, check out this 1,500 calorieMediterranean gut health meal plan, or our 2,000 calorie meal plan for a healthy gut.
How We Create 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 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.
How to Meal Prep Your Week of Meals
Here’s what to prep ahead to make it easy to eat healthy during the busy work week. There are other"Meal-Prep Tips"throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.
Breakfast (304 calories, 9 g fiber)
A.M. Snack (32 calories, 4 g fiber)
Lunch (325 calories, 12 g fiber)
P.M. Snack (138 calories, 6 g fiber)
Dinner (402 calories, 6 g fiber)
Meal-Prep Tips:PrepareCreamy Blueberry-Pecan Overnight Oatmealto have for breakfast on Day 2. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Day 2 and Day 5.
Daily Totals:1,201 calories, 70 g protein, 129 g carbohydrates, 37 g fiber, 49 g fat, 1,399 mg sodium
Breakfast (291 calories, 6 g fiber)
A.M. Snack (62 calories, 7 g fiber)
Lunch (301 calories, 4 g fiber)
P.M. Snack (101 calories, 1 g fiber)
Dinner (453 calories, 14 g fiber)
Meal-Prep Tip:You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).
Daily Totals:1,208 calories, 51 g protein, 164 g carbohydrates, 32 g fiber, 43 g fat, 1,169 mg sodium
Breakfast (281 calories, 6 g fiber)
Lunch (357 calories, 10 g fiber)
P.M. Snack (95 calories, 3 g fiber)
Dinner (463 calories, 4 g fiber)
Vinaigrette Salad Dressing Recipes
Daily Totals:1,199 calories, 57 g protein, 161 g carbohydrates, 27 g fiber, 41 g fat, 1,580 mg sodium
Breakfast (262 calories, 15 g fiber)
A.M. Snack (112 calories, 3 g fiber)
Lunch (304 calories, 4 g fiber)
Easy Cucumber Salad
P.M. Snack (31 calories, 4 g fiber)
Dinner (497 calories, 8 g fiber)
Meal-Prep Tips:Make a batch ofBasic Quinoato use for lunch and dinner on Day 5. PrepareCreamy Blueberry-Pecan Overnight Oatmealtonight to have for breakfast on Day 5.
Daily Totals:1,368 calories, 73 g protein, 118 g carbohydrates, 36 g fiber, 63 g fat, 1,026 mg sodium
A.M. Snack (31 calories, 4 g fiber)
P.M. Snack (87 calories, 4 g fiber)
Dinner (479 calories, 12 g fiber)
Daily Totals:1,189 calories, 53 g protein, 148 g carbohydrates, 30 g fiber, 46 g fat, 1,598 mg sodium
P.M. Snack (105 calories, 3 g fiber)
Dinner (472 calories, 22 g fiber)
Daily Totals:1,270 calories, 52 g protein, 208 g carbohydrates, 48 g fiber, 27 g fat, 1,284 mg sodium
Breakfast (266 calories, 6 g fiber)
A.M. Snack (95 calories, 4 g fiber)
Lunch (308 calories, 7 g fiber)
Dinner (372 calories, 15 g fiber)
Evening Snack (55 calories, 2 g fiber)
Daily Totals:1,355 calories, 62 g protein, 202 g carbohydrates, 39 g fiber, 43 g fat, 1,503 mg sodium
Watch: What a Day of Eating for a Healthy Gut Looks Like
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