7-Day Meal Plan for a Healthy Gut: 1,200 Calories (2024)

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!

Research, like the 2022 review in the European Journal of Clinical Nutrition, has indicated that a healthy gut microbiome has many surprising health benefits beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer and even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. As a bonus, diverse gut bacteria are also associated with a healthy weight.

To help you boost your good gut bacteria count, we created this seven-day meal plan that features foods that promote healthy gut bacteria growth and maintenance. We've included healthy probiotic foods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (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.

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.

1. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Day 2 and Day 5. Refrigerate in an airtight container to keep fresh.
2. When making the for dinner on Day 2, make the associated recipe for the Sheet-Pan Roasted Root Vegetables. You'll use some on Day 2 and will use the leftovers on Days 3 & 6. Refrigerate in a large, airtight container to keep fresh.
3. For breakfasts like the Creamy Blueberry-Pecan Overnight Oatmeal, pack in a leakproof container.
4. Pack up lunches for the week in airtight containers to keep them fresh.

Day 1

Breakfast (304 calories, 9 g fiber)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (32 calories, 4 g fiber)

• 1/2 cup raspberries

Lunch (325 calories, 12 g fiber)

• 1 serving

P.M. Snack (138 calories, 6 g fiber)

• 1 medium bell pepper, cut into strips
• 1/4 cup Avocado-Yogurt Dip

Dinner (402 calories, 6 g fiber)

• 1 serving

Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Buy store-bought cooked chicken or prepare Best Poached Chicken to 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

Day 2

Breakfast (291 calories, 6 g fiber)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (62 calories, 7 g fiber)

• 1 cup blackberries

Lunch (301 calories, 4 g fiber)

• 1 serving

P.M. Snack (101 calories, 1 g fiber)

• 1 (15 oz.) bottle kombucha
• 1 clementine

Dinner (453 calories, 14 g fiber)

• 1 serving

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

Day 3

Breakfast (281 calories, 6 g fiber)

Peanut-Butter Banana Toast

• 1 slice whole-wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 medium banana, sliced

A.M. Snack (32 calories, 4 g fiber)

• 1/2 cup raspberries

Lunch (357 calories, 10 g fiber)

• 1 serving

P.M. Snack (95 calories, 3 g fiber)

• 1 medium apple

Dinner (463 calories, 4 g fiber)

• 1 serving Honey-Garlic Salmon
• 1/2 cup Easy Brown Rice
• 2 cups mixed greens
• 2 Tbsp. vinaigrette or salad dressing of your choice

Daily Totals: 1,199 calories, 57 g protein, 161 g carbohydrates, 27 g fiber, 41 g fat, 1,580 mg sodium

Day 4

Breakfast (262 calories, 15 g fiber)

• 1 serving
• 1/2 cup raspberries

A.M. Snack (112 calories, 3 g fiber)

• 1 clementine
• 10 almonds

Lunch (304 calories, 4 g fiber)

• 1 serving Kimchi Shrimp Cup of Noodles

Easy Cucumber Salad

• 1 1/2 cups sliced cucumber
• 1 tsp. lemon juice
• 1 tsp. olive oil
• Salt, pepper and dried dill, to taste

P.M. Snack (31 calories, 4 g fiber)

• 1/2 cup blackberries

Dinner (497 calories, 8 g fiber)

• 1 serving

Meal-Prep Tips: Make a batch of Basic Quinoa to use for lunch and dinner on Day 5. Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5.

Daily Totals: 1,206 calories, 70 g protein, 112 g carbohydrates, 34 g fiber, 49 g fat, 1,398 mg sodium

Day 5

Breakfast (291 calories, 6 g fiber)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (31 calories, 4 g fiber)

• 1/2 cup blackberries

Lunch (301 calories, 4 g fiber)

• 1 serving

P.M. Snack (87 calories, 4 g fiber)

• 1 medium bell pepper, cut into strips
• 1 serving Avocado-Yogurt Dip

Dinner (479 calories, 12 g fiber)

• 1 serving

Daily Totals: 1,189 calories, 53 g protein, 148 g carbohydrates, 30 g fiber, 46 g fat, 1,598 mg sodium

Day 6

Breakfast (304 calories, 9 g fiber)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (32 calories, 4 g fiber)

• 1/2 cup raspberries

Lunch (357 calories, 10 g fiber)

• 1 serving

P.M. Snack (105 calories, 3 g fiber)

• 1 clementine
• 10 almonds

Dinner (472 calories, 22 g fiber)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,1270 calories, 52 g protein, 208 g carbohydrates, 48 g fiber, 27 g fat, 1,284 mg sodium

Day 7

Breakfast (280 calories, 6 g fiber)

Peanut-Butter Banana Toast

• 1 slice whole-wheat bread, toasted
• 1 Tbsp. natural peanut butter
• 1 medium banana, sliced

A.M. Snack (95 calories, 4 g fiber)

• 1 medium apple

Lunch (308 calories, 7 g fiber)

• 1 serving Kimchi Shrimp Cup of Noodles
• 3 medium celery stalks
• 1 serving Avocado-Yogurt Dip

P.M. Snack (105 calories, 3 g fiber)

• 1 clementine
• 10 almonds

Dinner (372 calories, 15 g fiber)

• 1 serving Lemony Linguine with Spring Vegetables

Evening Snack (55 calories, 2 g fiber)

• 1/2 cup Pineapple Nice Cream

Daily Totals: 1,215 calories, 59 g protein, 196 g carbohydrates, 37 g fiber, 29 g fat, 1,875 mg sodium

Watch: What a Day of Eating for a Healthy Gut Looks Like