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.
Each day comes in around 1,200 calories—a calorie level at which many people can safely lose 1 to 2 pounds per week—and includes enough protein and fiber to fill you up while you work on a healthier gut. If you need more calories, check out this 1,500 calorie Mediterranean gut health meal plan, or our 2,000 calorie meal plan for a healthy gut.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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.
![7-Day Meal Plan for a Healthy Gut: 1,200 Calories](https://www.eatingwell.com/thmb/5ozbCwIYu_TRC2Sb7toyic5AB7Q=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/healthy-gut-meal-plan-1200-960-182b5148e3fb4c1fad2a912349f1d687.jpg)
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.
- 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.
- When making the Roasted Root Veggies & Greens over Spiced Lentils 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.
- For breakfasts like the Creamy Blueberry-Pecan Overnight Oatmeal, pack in a leakproof container.
- Pack up lunches for the week in airtight containers to keep them fresh.
Day 1
![edamame and beet salad with fresh herbs and spring mix on a plate](https://www.eatingwell.com/thmb/Y6I7On4b6reerRBgie4APGxE010=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/45480081-9860078b263b4502a936f7ac068ec2bc.jpg)
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 Green Salad with Edamame & Beets
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 Chicken with Spinach & Tomato Orzo Salad
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
![Roasted Root Veggies and Greens over Spiced Lentils](https://www.eatingwell.com/thmb/tszW5dkITUWjTM7ByiRGY1F7r-4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/45014761-415229d784bf40f6a04d56fb73c3f455.jpg)
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 Kale Salad with Quinoa & Chicken
P.M. Snack (101 calories, 1 g fiber)
- 1 (15 oz.) bottle kombucha
- 1 clementine
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: 1,208 calories, 51 g protein, 164 g carbohydrates, 32 g fiber, 43 g fat, 1,169 mg sodium
Day 3
![Roasted Veggie & Hummus Pita Pockets](https://www.eatingwell.com/thmb/xujaOqnMqqzf31CMzz6hxTBdr4Y=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/45765751-02f3dcaddd8048cfa9ae5ec1e701deed.jpg)
Breakfast (281 calories, 6 g fiber)
- 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (32 calories, 4 g fiber)
- 1/2 cup raspberries
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 (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
![3758679.jpg](https://www.eatingwell.com/thmb/lsr0Em3yAiEXV9M13vkCPtA0I0Y=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/3749319-61a55d74564d428aae1780006ddc89a1.jpg)
Breakfast (262 calories, 15 g fiber)
- 1 serving White Bean & Avocado Toast
- 1/2 cup raspberries
A.M. Snack (112 calories, 3 g fiber)
- 1 clementine
- 10 almonds
Lunch (304 calories, 4 g fiber)
- 1 serving Pork & Kimchi Fried Rice
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)
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: 1,368 calories, 73 g protein, 118 g carbohydrates, 36 g fiber, 63 g fat, 1,026 mg sodium
Day 5
![3833448.jpg](https://www.eatingwell.com/thmb/bnVfhw-WUBjbfXfns3B-VYfxxCA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/38334481-e58df043c220477e87aa632e9324782a.jpg)
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 Kale Salad with Quinoa & Chicken
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)
Daily Totals: 1,189 calories, 53 g protein, 148 g carbohydrates, 30 g fiber, 46 g fat, 1,598 mg sodium
Day 6
![Berry-Kefir Smoothie](https://www.eatingwell.com/thmb/M1Au1JIY959QC-ugOZgKHg1mlPU=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/45650061-8eeaff22b24f4d288e7a709442630498.jpg)
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 Roasted Veggie & Hummus Pita Pockets
P.M. Snack (105 calories, 3 g fiber)
- 1 clementine
- 10 almonds
Dinner (472 calories, 22 g fiber)
Daily Totals: 1,270 calories, 52 g protein, 208 g carbohydrates, 48 g fiber, 27 g fat, 1,284 mg sodium
Day 7
![5147361.jpg](https://www.eatingwell.com/thmb/roZvrqqMXkyl9gB7xyvAG6679j4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/51473611-8c9ddad44f5a4aef9d48a9152dbef8ef.jpg)
Breakfast (266 calories, 6 g fiber)
- 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (95 calories, 4 g fiber)
- 1 medium apple
Lunch (308 calories, 7 g fiber)
- 1 serving Pork & Kimchi Fried Rice
- 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: 1,355 calories, 62 g protein, 202 g carbohydrates, 39 g fiber, 43 g fat, 1,503 mg sodium