Read More:Gut Health: Prebiotics, Probiotics and the “Forgotten Organ”
To help you boost your good-gut bacteria count, we created this 7-day gut health diet plan that features foods that promote healthy bacteria growth 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 toharm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat. Read on and try out this healthy eating plan and see what eating for a healthy gut looks like.
How to Meal Prep You Week of Meals:
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.
Day 1
Breakfast (304 calories, 9 g fiber)
• 1 servingBerry-Kefir Smoothie
A.M. Snack (176 calories, 3 g fiber)
Lunch (387 calories, 15 g fiber)
• 1 servingGreen Salad with Edamame & Beets
• 1 medium orange
P.M. Snack (138 calories, 6 g fiber)
• 1 medium bell pepper, cut into strips
• 1/4 cupAvocado-Yogurt Dip
Dinner (402 calories, 6 g fiber)
• 1 servingChicken with Spinach & Tomato Orzo Salad
Evening Snack (112 calories, 5 g fiber)
Meal-Prep Tips:PrepareCreamy Blueberry-Pecan Overnight Oatmealto have for breakfast on Day 2. Prep theGreek Kale Salad with Quinoa & Chickenso it’s all ready to go for lunch on Day 2.
Daily Totals: 1,519 calories, 80 g protein, 167 g carbohydrates, 43 g fiber, 63 g fat, 1,579 mg sodium
Day 2
Breakfast (368 calories, 6 g fiber)
• 1 servingCreamy Blueberry-Pecan Overnight Oatmeal
• 1 hard-boiled egg topped with a pinch each of salt and pepper.
A.M. Snack (62 calories, 7 g fiber)
• 1 cup blackberries
Lunch (487 calories, 8 g fiber)
P.M. Snack (128 calories, 3 g fiber)
Dinner (453 calories, 14 g fiber)
• 1 servingRoasted Root Veggies & Greens over Spiced Lentils
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: 1,499 calories, 66 g protein, 194 g carbohydrates, 38 g fiber, 56 g fat, 1,834 mg sodium
Day 3
Breakfast (404 calories, 8 g fiber)
Peanut-Butter Banana Toast
• 2 slices whole-wheat bread, toasted
• 1 1/2 Tbsp. natural peanut butter
• 1 medium banana, sliced
A.M. Snack (86 calories, 5 g fiber)
Lunch (357 calories, 10 g fiber)
• 1 servingRoasted Veggie & Hummus Pita Pockets
P.M. Snack (95 calories, 3 g fiber)
• 1 medium apple
Dinner (576 calories, 57 g fiber)
Vinaigrette Salad Dressing Recipes
Daily Totals: 1,517 calories, 67 g protein, 200 g carbohydrates, 32 g fiber, 55 g fat, 1,784 mg sodium
Day 4
Breakfast (324 calories, 16 g fiber)
• 1 servingWhite Bean & Avocado Toast
A.M. Snack (62 calories, 3 g fiber)
Lunch (348 calories, 4 g fiber)
• 1 servingKimchi Shrimp Cup of Noodles
Easy Cucumber Salad
• 1 1/2 cups sliced cucumber
• 1 tsp. lemon juice
• 2 tsp. olive oil
• A pinch each salt & pepper
P.M. Snack (147 calories, 6 g fiber)
Dinner (497 calories, 8 g fiber)
• 1 servingSpaghetti Squash & Chicken with Avocado Pesto
Meal-Prep Tips:PrepareCreamy Blueberry-Pecan Overnight Oatmealtonight to have for breakfast on Day 5. Prep theGreek Kale Salad with Quinoa & Chickenso it’s all ready to go for lunch on Day 5.
Daily Totals: 1,489 calories, 77 g protein, 165 g carbohydrates, 42 g fiber, 68 g fat, 2,080 mg sodium
Day 5
A.M. Snack (93 calories, 5 g fiber)
P.M. Snack (87 calories, 4 g fiber)
• 1 servingAvocado-Yogurt Dip
Dinner (479 calories, 12 g fiber)
• 1 servingTex-Mex Black Bean & Quinoa Bowl
Daily Totals: 1,514 calories, 70 g protein, 173 g carbohydrates, 34 g fiber, 65 g fat, 2,265 mg sodium
Day 6
Breakfast (381 calories, 10 g fiber)
• 10 almonds
A.M. Snack (95 calories, 4 g fiber)
Lunch (419 calories, 17 g fiber)
P.M. Snack (62 calories, 3 g fiber)
Dinner (545 calories, 25 g fiber)
Daily Totals: 1,501 calories, 59 g protein, 253 g carbohydrates, 59 g fiber, 41 g fiber, 1,404 mg sodium
Day 7
Lunch (308 calories, 7 g fiber)
P.M. Snack (117 calories, 5 g fiber)
Dinner (445 calories, 17 g fiber)
Evening Snack (55 calories, 2 g fiber)
• 1/2 cupPineapple Nice Cream
Daily Totals: 1,484 calories, 68 g protein, 221 g carbohydrates, 44 g fiber, 44 g fat, 2,146 mg sodium
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