Healthy Gut Diet Plan: 1,500 Calories
Gut health is a hot topic these days, and for good reason! Research has shown 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 can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: diverse gut bacteria is also associated with a healthy weight.
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 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. 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:
- 1. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Day 2 and Day 5.
- 2. When making theRoasted Root Veggies & Greens over Spiced Lentilsfor dinner on Day 2, make the associated recipe for theSheet-Pan Roasted Vegetables. You'll use some on Day 2 and will use the leftovers on Days 3 & 6.
- 3. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Days 2 and 5.
- 4. Make a batch ofBasic Quinoato use for lunch on Days 2 & 5 and dinner on Day 5.
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 serving Berry-Kefir Smoothie
A.M. Snack (176 calories, 3 g fiber)
- 1 slice whole-wheat bread, toasted
- 1 Tbsp. peanut butter
Lunch (387 calories, 15 g fiber)
• 1 serving Green Salad with Edamame & Beets
• 1 medium orange
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 Mediterranean Chicken with Orzo Salad
Evening Snack (112 calories, 5 g fiber)
- 1/2 cup raspberries
- 1 Tbsp. dark chocolate chips
Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Prep the Greek Kale Salad with Quinoa & Chicken so 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 serving Creamy 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)
- 1 servingGreek Kale Salad with Quinoa & Chickentopped with 2 Tbsp. crumbled feta cheese
- 1/2 (6-inch) whole-wheat pita
- 2 Tbsp. hummus for dipping
P.M. Snack (128 calories, 3 g fiber)
- 1 15-oz. bottle kombucha
- 1 medium orange
Dinner (453 calories, 14 g fiber)
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)
- 1/2 cup raspberries
- 7 almonds
Lunch (357 calories, 10 g fiber)
• 1 serving Roasted Veggie & Hummus Pita Pockets
P.M. Snack (95 calories, 3 g fiber)
• 1 medium apple
Dinner (576 calories, 57 g fiber)
- 1 servingHoney-Garlic Salmon
- 1 cupEasy Brown Rice
- 2 cups mixed greens
- 2 Tbsp. vinaigrette or salad dressing of your choice
Related: 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 serving White Bean & Avocado Toast
• 1 medium apple
A.M. Snack (62 calories, 3 g fiber)
• 1 medium orange
Lunch (348 calories, 4 g fiber)
• 1 serving Kimchi 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)
- 1/2 cup blackberries
- 15 almonds
Dinner (497 calories, 8 g fiber)
• 1 serving Spaghetti Squash & Chicken with Avocado Pesto
Evening Snack (112 calories, 5 g fiber)
- 1/2 cup raspberries
- 1 Tbsp. dark chocolate chips
Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5. Prep the Greek Kale Salad with Quinoa & Chicken so 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
Breakfast (368 calories, 6 g fiber)
• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
• 1 hard-boiled egg topped with a pinch each of salt and pepper.
A.M. Snack (93 calories, 5 g fiber)
- 1/2 cup blackberries
- 8 almonds
Lunch (487 calories, 8 g fiber)
- 1 servingGreek Kale Salad with Quinoa & Chickentopped with 2 Tbsp. crumbled feta cheese
- 1/2 (6-inch) whole-wheat pita
- 2 Tbsp. hummus for dipping
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 Tex-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)
• 1 serving Berry-Kefir Smoothie
• 10 almonds
A.M. Snack (95 calories, 4 g fiber)
• 1 medium apple
Lunch (419 calories, 17 g fiber)
• 1 serving Roasted Veggie & Hummus Pita Pockets
• 1 cup blackberries
P.M. Snack (62 calories, 3 g fiber)
• 1 medium orange
Dinner (545 calories, 25 g fiber)
- 1 servingStuffed Sweet Potato with Hummus Dressing
- 2 cups mixed greens
- 1 Tbsp. vinaigrette or salad dressing of your choice
Daily Totals: 1,501 calories, 59 g protein, 253 g carbohydrates, 59 g fiber, 41 g fiber, 1,404 mg sodium
Day 7
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 (95 calories, 4 g fiber)
• 1 medium apple
Lunch (308 calories, 7 g fiber)
- 1 servingKimchi Shrimp Cup of Noodles
- 3 medium celery stalks
- 1 servingAvocado-Yogurt Dip
P.M. Snack (117 calories, 5 g fiber)
- 1 medium orange
- 15 almonds
Dinner (445 calories, 17 g fiber)
- 1 servingLemony Linguine with Spring Vegetables
- 2 cups mixed greens
- 1 Tbsp. vinaigrette or salad dressing of your choice
Evening Snack (55 calories, 2 g fiber)
• 1/2 cup Pineapple Nice Cream
Daily Totals: 1,484 calories, 68 g protein, 221 g carbohydrates, 44 g fiber, 44 g fat, 2,146 mg sodium