7-Day Gut-Healthy Meal-Prep Plan, Created by a Dietitian

Gut health is so much more than just a nutrition buzzword, and the benefits of a flourishing gut are numerous. A healthy gut microbiome is linked to positive health outcomes for conditions such as type 2 diabetes, obesity, gastrointestinal disorders, heart disease and even depression. If your goal is to improve and support a healthy digestive system but you’re wondering where to find the time, this gut-healthy meal plan for meal-preppers is for you. In this seven-day meal plan, you’ll find a wide array of fiber-rich and gut-healthy foods, with meal-prep tips throughout so you can eat to support a healthy gut during your busiest weeks. Let’s dig in!

Why This Meal Plan Is Great for You

This meal plan provides a whopping 36 to 44 grams of fiber per day to support a healthy gut. Fiber has many health benefits, including helping keep our digestive system regular. Many fiber-rich foods, such as oats, bananas and beans, also contain prebiotics. Prebiotics provide nutrients to fuel beneficial gut bacteria, which helps them flourish. You’ll also find foods that are rich in probiotics. Probiotics are living organisms that introduce new bacteria to the gut, helping to diversify the gut microbiome. Probiotics are found in foods like yogurt, kefir, cottage cheese, kimchi, sauerkraut, miso and kombucha. While it’s not specifically linked to gut health, we know that protein is a nutrient that many people prioritize. This plan provides an average of 85 grams of protein per day. 

To support a healthy gut, we opted to skip added sugar in this plan. While added sugar in small amounts won’t derail a healthy gut, research shows that a high added sugar intake can disrupt the gut microbiome and increase pro-inflammatory markers. Added sugars are those added during processing to sweeten foods. Natural sugars, such as those found in fruits, vegetables and unsweetened dairy, don’t typically have the same negative health implications as added sugars because these foods contain nutrients such as protein, fiber and vitamins. Check the Nutrition Facts label to see where added sugars may be making their way into your routine. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (366 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 3 Tbsp. slivered almonds
• 1 Tbsp. chia seeds

A.M. Snack (234 calories)

Lunch (420 calories)

P.M. Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Dinner (581 calories)

Daily Totals: 1,793 calories, 93g fat, 100g protein, 157g carbohydrate, 37g fiber, 1,676mg sodium. 

Make it 1,500 calories: Omit almonds and chia seeds at breakfast and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.

Day 2

Breakfast (317 calories)

A.M. Snack (234 calories)

Lunch (639 calories)

P.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat strained plain Greek-style yogurt
• ½ cup raspberries

Dinner (468 calories)

Meal-Prep Tip: Reserve leftover One-Pot Lentil & Vegetable Soup with Parmesan and Crunchy Chopped Salad to have for dinner tomorrow night.

Daily Totals: 1,799 calories, 69g fat, 78g protein, 232g carbohydrate, 44g fiber, 2,034mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 3

Breakfast (317 calories)

A.M. Snack (234 calories)

Lunch (639 calories)

P.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat strained plain Greek-style yogurt
• ½ cup raspberries

Dinner (468 calories)

Daily Totals: 1,799 calories, 69g fat, 78g protein, 232g carbohydrate, 44g fiber, 2,034mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 4

Breakfast (317 calories)

A.M. Snack (234 calories)

Lunch (639 calories)

P.M. Snack (95 calories)

Dinner (500 calories)

Daily Totals: 1,785 calories, 74g fat, 87g protein, 204g carbohydrate, 36g fiber, 2,285mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 5

Breakfast (317 calories)

A.M. Snack (154 calories)

Lunch (639 calories)

P.M. Snack (187 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (526 calories)

Meal-Prep Tip: Reserve leftover Roasted Vegetable Soup to have for lunch on Days 6 and 7.

Daily Totals: 1,823 calories, 88g fat, 72g protein, 203g carbohydrate, 37g fiber, 2,075mg sodium. 

Make it 1,500 calories: Change A.M. snack to ¼ cup raspberries and omit yogurt at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 6

Breakfast (366 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 3 Tbsp. slivered almonds
• 1 Tbsp. chia seeds

A.M. Snack (234 calories)

Lunch (420 calories)

P.M. Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Dinner (391 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. 

Daily Totals: 1,779 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,980mg sodium.

Make it 1,500 calories: Omit almond butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.

Day 7

Breakfast (366 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 3 Tbsp. slivered almonds
• 1 Tbsp. chia seeds

A.M. Snack (234 calories)

Lunch (420 calories)

P.M. Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Dinner (391 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,779 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,980mg sodium.

Make it 1,500 calories: Omit almond butter at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.

How to Meal Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.

1. Make Pumpkin-Date Overnight Oats to have for breakfast on Days 2 through 5. 
2. Prepare Roasted Broccoli & Kimchi Rice Bowl to have for lunch on Days 2 through 5. 
3. Make Gut-Friendly Energy Balls to have as a snack throughout the week.

Gut-Healthy Foods to Focus On:

• Fruits
• Vegetables
• Whole grains
• Beans
• Lentils
• Nuts and seeds
• Yogurt, kefir and cottage cheese
• Miso
• Tempeh
• Kimchi and sauerkraut

Strategies to Improve Gut Health: 

1. Eat Fermented Foods: Fermented foods are rich in probiotics and contain bacteria that help diversify the gut microbiome. Fermented foods include kimchi, kefir, yogurt, cottage cheese, kombucha, tempeh, sauerkraut and miso. 
2. Focus on Fiber: Fiber is an important nutrient for our overall health, including playing a significant role in supporting a healthy gut. Fiber-rich foods include beans, lentils, whole grains, nuts, seeds and most fruits and vegetables. 
3. Cut Back on Added Sugars: Added sugars are found in the usual suspects, such as sweetened drinks and desserts, but they’re also found in high amounts in some less obvious foods as well. Added sugars can disrupt the gut microbiome and increase inflammation.
4. Reduce Stress: We know stress can have many negative health implications, but you may be surprised to learn that it can also negatively impact gut health. Research found that chronic stress can disrupt the gut microbiome, leading to the release of metabolites and hormones that may alter behavior, eating habits and mood. If you want to reduce stress, check out 7 Science-Backed Ways to Relieve Stress in 10 Minutes or Less.