In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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EatingWell
A healthy and flourishing gastrointestinal tract forms a tight barrier that controls what gets absorbed into your bloodstream.Yet, in cases ofleaky gut, the GI tract is damaged and more permeable, allowing food particles, bacteria and other damaging substances to leak into the blood. This increased permeability may increase inflammation andother related symptoms, such as digestive issues, fatigue and joint pain. Though experts’ understanding of the gut microbiome and its impact on overall well-being is just touching the surface, growing research indicates that a healthy gut may play a role in many facets of our overall health, even impacting the risk of developinganxiety and depression.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.
While there are different causes of leaky gut, such as chronic antibiotic use, alcohol intake, stress and an unhealthy diet, research has found that incorporatinganti-inflammatory foodscan help manage this condition.Additionally, research has shown that anti-inflammatory nutrients can lead to a healthier gut microbiome in general.
10 Best and Worst Foods for Leaky Gut, According to Dietitians
This 1,500-calorie meal plan has modifications for 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.As with all meal plans, this is a framework for a gut-healthy anti-inflammatory eating plan, so you can feel free to make any adjustments to fit your needs.
Frequently Asked QuestionsYes, you can mix and match meals as you please. This is a great way to ensure you’re actually enjoying what you eat, making it easier to stick to your health goals. When we built this meal plan, we made sure each day’s totals came in around 1,500 calories, less than 2,300 milligrams of sodium, and at least 60 grams of protein and 28 grams of fiber. (We also include modifications if you want to eat closer to 2,000 calories.) So, if you aim to eat within a particular calorie range or hit a certain amount of any one nutrient, like protein or fiber, daily, be conscious of choosing swaps to help you meet those goals. You can check out more of ourgut-healthyandanti-inflammatory recipesfor inspiration.Yes, of course. While we offer different recipes throughout the week to ensure each day is delicious and exciting, we know that repeating meals can be easier and more practical at times. If you aim to eat within a particular calorie range or hit a certain amount of any nutrient, like protein or fiber, choose swaps to help you meet those nutrition goals. For reference, when we built this plan, we aimed for various calorie ranges at each meal to help create a balanced, energizing day of meals at 1,500 calories. For breakfast, we aimed for 300 to 350 calories per meal; for lunch, 350 to 400 calories; for dinner, 425 to 525 calories.Yes, definitely! Anyone can benefit from incorporating anti-inflammatory and gut-healthy foods, since a healthy gut and lower inflammation levels can help prevent chronic disease.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.
Frequently Asked Questions
Yes, you can mix and match meals as you please. This is a great way to ensure you’re actually enjoying what you eat, making it easier to stick to your health goals. When we built this meal plan, we made sure each day’s totals came in around 1,500 calories, less than 2,300 milligrams of sodium, and at least 60 grams of protein and 28 grams of fiber. (We also include modifications if you want to eat closer to 2,000 calories.) So, if you aim to eat within a particular calorie range or hit a certain amount of any one nutrient, like protein or fiber, daily, be conscious of choosing swaps to help you meet those goals. You can check out more of ourgut-healthyandanti-inflammatory recipesfor inspiration.
Yes, of course. While we offer different recipes throughout the week to ensure each day is delicious and exciting, we know that repeating meals can be easier and more practical at times. If you aim to eat within a particular calorie range or hit a certain amount of any nutrient, like protein or fiber, choose swaps to help you meet those nutrition goals. For reference, when we built this plan, we aimed for various calorie ranges at each meal to help create a balanced, energizing day of meals at 1,500 calories. For breakfast, we aimed for 300 to 350 calories per meal; for lunch, 350 to 400 calories; for dinner, 425 to 525 calories.
Yes, definitely! Anyone can benefit from incorporating anti-inflammatory and gut-healthy foods, since a healthy gut and lower inflammation levels can help prevent chronic disease.
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.
12 Foods to Improve Your Gut Health Overnight
Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Jacob Fox
Breakfast (338 calories)
A.M. Snack (141 calories)
Lunch (417 calories)
P.M. Snack (206 calories)
Dinner (393 calories)
Daily Totals:1,495 calories, 66g fat, 85g protein, 154g carbohydrate, 33g fiber, 1,454mg sodium
Make it 2,000 calories:Add 1 medium banana to breakfast, 1 servingBlueberry-Lemon Energy Ballsto A.M. snack and 2 Tbsp. natural peanut butter to the apple at lunch.
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (390 calories)
P.M. Snack (99 calories)
Dinner (478 calories)
Daily Totals:1,523 calories, 61g fat, 67g protein, 196g carbohydrate, 45g fiber, 1,375mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch, increase to 2 large hard-boiled eggs at P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snack.
A.M. Snack (190 calories)
Lunch (394 calories)
P.M. Snack (113 calories)
Dinner (436 calories)
Daily Totals:1,522 calories, 63g fat, 80g protein, 170g carbohydrate, 34g fiber, 1,435mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
A.M. Snack (142 calories)
P.M. Snack (62 calories)
Dinner (521 calories)
Daily Totals:1,508 calories, 50g fat, 70g protein, 207g carbohydrate, 46g fiber, 1,510mg sodium
Make it 2,000 calories:Add 3 Tbsp. sliced almonds to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingMassaged Kale Saladto dinner.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Dinner (416 calories)
Daily Totals:1,502 calories, 64g fat, 74g protein, 172g carbohydrate, 37g fiber, 1,490mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Kelsey Hansen
Breakfast (369 calories)
Lunch (352 calories)
P.M. Snack (131 calories)
Dinner (471 calories)
Daily Totals:1,513 calories, 65g fat, 70g protein, 172g carbohydrate, 29g fiber, 1,828mg sodium
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Ali Redmond
Breakfast (399 calories)
A.M. Snack (131 calories)
P.M. Snack (190 calories)
Dinner (452 calories)
Daily Totals:1,525 calories, 60g fat, 69g protein, 190g carbohydrate, 30g fiber, 1,550mg sodium
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
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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.Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427Aleman RS, Moncada M, Aryana KJ.Leaky Gut and the Ingredients That Help Treat It: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Bolte LA, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut.2021;70:1287–1298. doi:10.1136/gutjnl-2020-322670U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427Aleman RS, Moncada M, Aryana KJ.Leaky Gut and the Ingredients That Help Treat It: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Bolte LA, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut.2021;70:1287–1298. doi:10.1136/gutjnl-2020-322670U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.
Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427Aleman RS, Moncada M, Aryana KJ.Leaky Gut and the Ingredients That Help Treat It: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619Bolte LA, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut.2021;70:1287–1298. doi:10.1136/gutjnl-2020-322670U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Camilleri M.Leaky gut: mechanisms, measurement and clinical implications in humans.Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427
Aleman RS, Moncada M, Aryana KJ.Leaky Gut and the Ingredients That Help Treat It: A Review.Molecules. 2023;28(2):619. doi:10.3390/molecules28020619
Bolte LA, et al.Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.Gut.2021;70:1287–1298. doi:10.1136/gutjnl-2020-322670
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
