In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meals to Make AheadFAQsBest Gut-Healthy FoodsTips to Improve Gut Health
In This ArticleView All
View All
In This Article
Why This Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meals to Make Ahead
FAQs
Best Gut-Healthy Foods
Tips to Improve Gut Health
Close
Gut health is so much more than just a nutrition buzzword, and the benefits of a flourishing gut are numerous. A healthy gut microbiome is linked to positive health outcomes for conditions such as type 2 diabetes, obesity, gastrointestinal disorders, heart disease and evendepression.If your goal is to improve and support a healthy digestive system but you’re wondering where to find the time, this gut-healthy meal plan for meal-preppers is for you. In this seven-day meal plan, you’ll find a wide array of fiber-rich and gut-healthy foods, with meal-prep tips throughout so you can eat to support a healthy gut during your busiest weeks. Let’s dig in!
Why This Meal Plan Is Great for You
This meal plan provides a whopping 36 to 44 grams of fiber per day to support a healthy gut. Fiber has manyhealth benefits, including helping keep our digestive system regular. Many fiber-rich foods, such as oats, bananas and beans, also containprebiotics. Prebiotics provide nutrients to fuel beneficial gut bacteria, which helps them flourish. You’ll also find foods that are rich in probiotics.Probioticsare living organisms that introduce new bacteria to the gut, helping to diversify the gut microbiome. Probiotics are found in foods like yogurt, kefir, cottage cheese, kimchi, sauerkraut, miso and kombucha. While it’s not specifically linked to gut health, we know that protein is a nutrient that many people prioritize. This plan provides an average of 85 grams of protein per day.
To support a healthy gut, we opted to skipadded sugarin this plan. While added sugar in small amounts won’t derail a healthy gut, research shows that a high added sugar intake can disrupt the gut microbiome and increase pro-inflammatory markers.Added sugars are those added during processing to sweeten foods. Natural sugars, such as those found in fruits, vegetables and unsweetened dairy, don’t typically have the same negative health implications as added sugars because these foods contain nutrients such as protein, fiber and vitamins. Check the Nutrition Facts label to see whereadded sugarsmay be making their way into your routine.
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
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 carbohydrate, 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.
Antonis Achilleos
Breakfast (317 calories)
Lunch (639 calories)
P.M. Snack (142 calories)
Dinner (468 calories)
Meal-Prep Tip:Reserve leftoverOne-Pot Lentil & Vegetable Soup with ParmesanandCrunchy Chopped Saladto have for dinner tomorrow night.
Daily Totals:1,799 calories, 69g fat, 78g protein, 232g carbohydrate, 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.
Kelsey Hansen
P.M. Snack (95 calories)
Dinner (500 calories)
Daily Totals:1,785 calories, 74g fat, 87g protein, 204g carbohydrate, 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.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Julia Bayless
A.M. Snack (154 calories)
P.M. Snack (187 calories)
Dinner (526 calories)
Meal-Prep Tip: Reserve leftoverRoasted Vegetable Soupto have for lunch on Days 6 and 7.
Daily Totals:1,823 calories, 88g fat, 72g protein, 203g carbohydrate, 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.
Stacy Allen
Dinner (391 calories)
Evening Snack (176 calories)
Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow.
Daily Totals:1,779 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,980mg sodium.
Make it 1,500 calories:Omit almond butter at P.M. snack and omit evening snack.
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.
Frequently Asked QuestionsYes, we have tons ofgut-healthyrecipes to choose from. If you’d prefer to repeat a meal or choose a different one entirely, go for it. And if you’re wondering what gut-healthy foods may be a good substitute but still suitable for meal-prep, check out ourhigh-fibersoups.Definitely, feel free to eat the same breakfast or lunch every day if that’s easier. Each breakfast has 317 to 366 calories while the lunch options span 420 to 639 calories. This isn’t a calorie-specific meal plan; however, if you’re monitoring calories, protein or other nutrients, you may want to adjust a snack or two.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.High-fiber foods include beans, lentils, whole grains, nuts, seeds and fruits and vegetables. Daily fiber recommendations range from 25 to 38 grams, yet only 7% of adults in the United States reach their daily fiber goals.
Frequently Asked Questions
Yes, we have tons ofgut-healthyrecipes to choose from. If you’d prefer to repeat a meal or choose a different one entirely, go for it. And if you’re wondering what gut-healthy foods may be a good substitute but still suitable for meal-prep, check out ourhigh-fibersoups.
Definitely, feel free to eat the same breakfast or lunch every day if that’s easier. Each breakfast has 317 to 366 calories while the lunch options span 420 to 639 calories. This isn’t a calorie-specific meal plan; however, if you’re monitoring calories, protein or other nutrients, you may want to adjust a snack or two.
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.
High-fiber foods include beans, lentils, whole grains, nuts, seeds and fruits and vegetables. Daily fiber recommendations range from 25 to 38 grams, yet only 7% of adults in the United States reach their daily fiber goals.
Gut-Healthy Foods to Focus On:
Strategies to Improve Gut Health:
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.
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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 RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut Microbiome: Profound Implications for Diet and Disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Satokari R.High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
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 RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut Microbiome: Profound Implications for Diet and Disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Satokari R.High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
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 RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut Microbiome: Profound Implications for Diet and Disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Satokari R.High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR.Gut Microbiome: Profound Implications for Diet and Disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613
Satokari R.High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria.Nutrients. 2020;12(5):1348. doi:10.3390/nu12051348
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011
