In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Gut HealthAnti-Inflammatory FoodsHow to Meal-PrepDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Strategies for Gut Health
Anti-Inflammatory Foods
How to Meal-Prep
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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EatingWell
While the gut’s main function is to break down and digest the food we eat, growing research links a healthy gut microbiome to improved overall well-being. A 2019 review linked a less healthy and less diverse gut microbiome to a potential increase in health conditions such as type 2 diabetes, irritable bowel syndrome (IBS), heart disease and even certain cancers.Having a healthy gut and consuming a high-fiber diet may even be an important piece ofhealthy aging. A 2020 journal article found that gut health can inhibit or decrease inflammation in the body, depending on the makeup of the gut microbiota.If the makeup of the gut microbiota promotes inflammation, it increases the risk of developing health conditions such as asthma,metabolic syndrome, inflammatory bowel disease (IBD) and atherosclerosis (hardening of the arteries due to plaque buildup). Inflammation and gut health are co-dependent—a healthy gut with diverse bacteria can help reduce inflammation but an unhealthy gut may increase it.
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.
Related:Poor Gut Health Might Be the Reason You’re Not Losing Weight—Here Are 4 Things You Can Do About It
While this isn’t necessarily a weight-loss meal plan and everyone can benefit from eating more anti-inflammatory and gut-healthy foods, we recognize that many people follow meal plans for weight loss. As with all meal plans, it is not necessary to follow this exact routine. Makesubstitutionsas desired and remember the core goal is to increase fiber and incorporate more gut-healthy and anti-inflammatory foods into your meals.
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.
Frequently Asked QuestionsWe 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.
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.
Strategies to Improve Gut Health:
Related:5 Things You Should Do Every Day for Your Gut Health, According to a Gastroenterologist
Anti-Inflammatory Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Breakfast (317 calories)
A.M. Snack (193 calories)
Lunch (430 calories)
P.M. Snack (66 calories)
Dinner (508 calories)
Daily Totals:1,514 calories, 87g fat, 85g protein, 106g carbohydrate, 30g fiber, 1,252mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ⅓ cup unsalted dry-roasted almonds to P.M. snack.
Breakfast (247 calories)
A.M. Snack (245 calories)
Lunch (388 calories)
P.M. Snack (241 calories)
Dinner (398 calories)
Daily Totals:1,517 calories, 56g fat, 103g protein, 154g carbohydrate, 31g fiber, 2,138mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Breakfast (308 calories)
A.M. Snack (131 calories)
P.M. Snack (291 calories)
Dinner (401 calories)
Daily Totals:1,519 calories, 74g fat, 82g protein, 142g carbohydrate, 31g fiber, 1,823mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted pistachios to A.M. snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
P.M. Snack (152 calories)
Dinner (450 calories)
Daily Totals:1,480 calories, 72g fat, 77g protein, 141g carbohydrate, 37g fiber, 2,189mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds with 1 plum as an evening snack.
Jason Donnelly
P.M. Snack (154 calories)
Dinner (524 calories)
Meal-Prep Tip:Reserve 2 servingsLemony Lentil Salad with Fetato have for lunch on Days 6 and 7.
Daily Totals:1,505 calories, 70g fat, 114g protein, 108g carbohydrate, 30g fiber, 2,015mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add ¼ cup unsalted dry-roasted pistachios to A.M. snack, and add 1 clementine to P.M. snack.
Caitlin Bensel
Lunch (375 calories)
P.M. Snack (303 calories)
Dinner (356 calories)
Daily Totals:1,523 calories, 66g fat, 74g protein, 172g carbohydrate, 39g fiber, 1,776mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. almond butter to the apple at lunch.
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
A.M. Snack (155 calories)
P.M. Snack (144 calories)
Dinner (517 calories)
Daily Totals:1,498 calories, 71g fat, 78g protein, 158g carbohydrate, 37g fiber, 1,386mg sodium
Make it 2,000 calories:Add 1 large pear to A.M. snack, add 2 Tbsp. almond butter to the apple at lunch, and add ¼ cup unsalted dry-roasted pistachios as an evening 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.Hills, R. D., Pontefract, B., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut microbiome: Profound implications for diet and disease.Nutrients,11(7), 1613.https://doi.org/10.3390/nu11071613Bander, Z. A., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and inflammation: An Overview.International Journal of Environmental Research and Public Health,17(20), 7618.https://doi.org/10.3390/ijerph17207618Staff, A. (2021, June 9).Most Americans are not getting enough fiber in our diets. American Society for Nutrition.https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/U.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.Hills, R. D., Pontefract, B., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut microbiome: Profound implications for diet and disease.Nutrients,11(7), 1613.https://doi.org/10.3390/nu11071613Bander, Z. A., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and inflammation: An Overview.International Journal of Environmental Research and Public Health,17(20), 7618.https://doi.org/10.3390/ijerph17207618Staff, A. (2021, June 9).Most Americans are not getting enough fiber in our diets. American Society for Nutrition.https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/U.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.
Hills, R. D., Pontefract, B., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut microbiome: Profound implications for diet and disease.Nutrients,11(7), 1613.https://doi.org/10.3390/nu11071613Bander, Z. A., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and inflammation: An Overview.International Journal of Environmental Research and Public Health,17(20), 7618.https://doi.org/10.3390/ijerph17207618Staff, A. (2021, June 9).Most Americans are not getting enough fiber in our diets. American Society for Nutrition.https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Hills, R. D., Pontefract, B., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut microbiome: Profound implications for diet and disease.Nutrients,11(7), 1613.https://doi.org/10.3390/nu11071613
Bander, Z. A., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and inflammation: An Overview.International Journal of Environmental Research and Public Health,17(20), 7618.https://doi.org/10.3390/ijerph17207618
Staff, A. (2021, June 9).Most Americans are not getting enough fiber in our diets. American Society for Nutrition.https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
