Your 1-Day Raw Probiotic Meal Plan

probiotic meal plan

Eating probiotics (live bacteria in raw fermented foods) can rev up the "good" bacteria in your body, which research has shown may help with weight loss, enhance the immune system, help lower cholesterol, and even protect against certain cancers. In this meal plan we feature six probiotic foods—kefir, kombucha, miso, sauerkraut, tempeh and yogurt—that were intentionally kept raw (i.e. not cooked) to keep the beneficial bacteria alive and active. Whether you're trying to lose weight, boost your immunity, or simply follow a healthy diet, this 1,500 calorie meal plan will suit your needs.

Original reporting done in EatingWell Magazine by Breana Lai, M.P.H., R.D.

Not sure if this is the right plan for you? Take a look at our other healthy meal plans




(304 calories)

Berry-Kefir Smoothie


• 2 cups Berry-Kefir Smoothie




(155 calories)

Cucumber Sandwich with Kombucha

A.M. Snack

• 1 serving Cucumber Sandwich with Kombucha




(375 calories)

Tempeh Chicken Salad


• 1 serving Tempeh "Chicken" Salad




(101 calories)

P.M. Snack

• 1 medium pear




(429 calories)

Pastrami-Spiced Beef with Sauerkraut-Broccoli Slaw


• 1 serving Pastrami-Spiced Beef with Sauerkraut-Broccoli Slaw




(132 calories)

Quick Strawberry Cheesecake


• 1 serving Quick Strawberry "Cheesecake"


Daily Total: 1,500 calories


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