The gut’s main job is to break down food, but research shows that having a healthy mix of bacteria in your gut can make you feel better overall. Some studies suggest that having a less healthy mix of gut bacteria might raise your risk for health problems like diabetes, irritable bowel syndrome, heart disease, and even some cancers. Eating foods that are good for your gut, like ones high in fiber, might help you age in a healthier way. Other research says that having a healthy gut can lower inflammation in your body, which is linked to conditions like asthma, metabolic syndrome, and heart disease. Your gut health and inflammation levels are connected—having a healthy gut with lots of different bacteria can lower inflammation, while an unhealthy gut might raise it.
In this meal plan, we lay out a week’s worth of meals and snacks that are good for your gut and help lower inflammation. We include lots of anti-inflammatory foods, like dark leafy greens and colorful fruits, as well as healthy fats from fish and nuts. We also make sure each day includes at least 30 grams of fiber, which is really good for you but most people don’t get enough of it. To help your gut even more, we include yogurt and kefir, which are full of probiotics that can help keep your gut bacteria diverse and healthy.
While this plan isn’t specifically for losing weight, eating foods that are good for your gut and lower inflammation can benefit everyone. We’ve set the calories at 1,500 per day, which is a level where many people might lose weight. But if you need more or fewer calories, we’ve also included options for 1,200 and 2,000 calories per day. You don’t have to follow this plan exactly—feel free to make substitutions as you like. The main idea is to eat more fiber and include foods that are good for your gut and fight inflammation in your meals.
Anti-Inflammatory Foods to Focus On:
- Fruits like berries, cherries, pomegranate, apples, pears, citrus fruits, and plums.
- Non-starchy vegetables like dark leafy greens, Brussels sprouts, cabbage, broccoli, cauliflower, beets, and tomatoes.
- Starchy vegetables such as potato, sweet potato, and winter squash.
- Beans and lentils. Nuts and seeds, including natural nut butters made with just nuts and salt.
- Fish, especially higher-fat fish like salmon, mackerel, tuna, and sardines.
- Whole grains like quinoa, whole wheat, bulgur, and freekeh.
- Avocado.
- Olive oil.
- Herbs and spices.
Day 1
- Breakfast (317 calories): 1 serving of a quick Spinach Omelet and 1 medium orange.
- Morning Snack (193 calories): 1 medium apple with 1 tablespoon of almond butter (skip this for a 1,200 calorie plan).
- Lunch (430 calories): 1 serving of a Mason Jar Power Salad with Chickpeas & Tuna (switch to a Chopped Salad with Chickpeas, Olives & Feta for a 1,200 calorie plan).
- Afternoon Snack (66 calories): 1 ¼ cups sliced strawberries (reduce to ½ cup for a 1,200 calorie plan).
- Dinner (508 calories): 1 serving of Salmon & Avocado Salad.
Adjusting Calorie Levels:
- For 1,200 calories: Skip the almond butter in your morning snack and choose the Chopped Salad with Chickpeas, Olives & Feta for lunch. Reduce your afternoon snack to ½ cup of strawberries.
- For 2,000 calories: Add a serving of a Berry-Kefir Smoothie to your breakfast and enjoy an additional ⅓ cup of unsalted dry-roasted almonds in your afternoon snack.
Day 2
- Breakfast (247 calories): A delicious Strawberry-Peach Chia Seed Smoothie!
- Morning Snack (245 calories): 1 serving of Pumpkin Spice Energy Balls (swap this for a medium orange for a 1,200 calorie plan).
- Lunch (388 calories): Warm yourself up with a Ginger-Chicken Stew with Greens. Enjoy it with sliced bell peppers and some Garlic Hummus for dipping.
- Afternoon Snack (241 calories): Have a juicy large pear with 1 cup of low-fat plain kefir. (Skip the pear for a 1,200 calorie plan)
- Dinner (398 calories): Enjoy a Grilled Chicken & Vegetable Salad with Chickpeas & Feta for a satisfying dinner.
Adjusting Calorie Levels:
- For 1,200 calories: Swap your morning snack for a medium orange and skip the pear in your afternoon snack.
- For 2,000 calories: Start your day with a filling Sprouted-Grain Toast with Peanut Butter & Banana. Add a ¼ cup of unsalted dry-roasted almonds for an extra evening snack.
Day 3
- Breakfast (308 calories): Start your day with a cup of plain yogurt with sliced almonds and blueberries.
- Morning Snack (131 calories): Enjoy a juicy pear for a pick-me-up.
- Lunch (388 calories): Have a warm bowl of Ginger-Chicken Stew with Greens. Dip sliced bell peppers in some Garlic Hummus on the side.
- Afternoon Snack (291 calories): Munch on a crunchy apple with some almond butter. (Skip the almond butter for a 1,200 calorie plan)
- Dinner (401 calories): Enjoy a delicious Shakshuka with toasted whole-wheat bread.
Adjusting Calorie Levels:
- For 1,200 calories: Swap your morning pear for a plum and skip the almond butter in your afternoon snack.
- For 2,000 calories: Add a slice of toast with peanut butter and banana to your breakfast. Enjoy some pistachios for an extra morning snack.
Day 4
- Breakfast (247 calories): A yummy smoothie with strawberries, peaches, and chia seeds!
- Morning Snack (245 calories): 1 serving of Pumpkin Spice Energy Balls (swap this for a smaller portion of blueberries for a 1,200 calorie plan).
- Lunch (388 calories): Warm your tummy with a bowl of Ginger-Chicken Stew with Greens. Eat some sliced bell peppers for a crunch, and dip them in some Garlic Hummus.
- Afternoon Snack (152 calories): Enjoy a cup of low-fat kefir with a handful of raspberries (skip the raspberries for a 1,200 calorie plan).
- Dinner (450 calories): Have a satisfying Turkey & Sweet Potato Chili with a chopped salad and guacamole.
Adjusting Calorie Levels:
- For 1,200 calories: Swap your morning snack for a smaller portion of blueberries (¼ cup) and skip the afternoon raspberries.
- For 2,000 calories: Start your day with a filling Sprouted-Grain Toast with Peanut Butter & Banana. In the evening, enjoy some unsalted dry-roasted almonds and a plum for an extra snack.
Day 5
- Breakfast (308 calories): A cup of plain yogurt with sliced almonds and blueberries.
- Morning Snack (131 calories): A juicy pear for a pick-me-up.
- Lunch (388 calories): Warm Ginger-Chicken Stew with Greens. Dip sliced bell pepper in some Garlic Hummus on the side.
- Afternoon Snack (154 calories): A handful of almonds for a crunchy snack.
- Dinner (524 calories): Delicious Pan-Seared Chicken Breasts with a Lemony Lentil Salad with Feta cheese (save some for lunch the next two days!).
Adjusting Calorie Levels:
- For 1,200 calories: Skip the almonds at breakfast, have a plum for your morning snack, and enjoy some blueberries instead of almonds in the afternoon.
- For 2,000 calories: Add a slice of toast with peanut butter and banana to your breakfast. Enjoy some pistachios with your morning snack, and have a clementine for an extra afternoon treat.
Day 6
- Breakfast (247 calories): A yummy smoothie with strawberries, peaches, and chia seeds!
- Morning Snack (245 calories): 1 serving of Pumpkin Spice Energy Balls (swap this for a plum for a 1,200 calorie plan).
- Lunch (375 calories): Enjoy a Lemony Lentil Salad with Feta cheese and a whole apple.
- Afternoon Snack (303 calories): A cup of low-fat kefir with some almonds (skip the kefir for a 1,200 calorie plan).
- Dinner (356 calories): Blackened Fish Tacos with a side of Spicy Cabbage Slaw.
Adjusting Calorie Levels:
- For 1,200 calories: Swap your morning snack for a plum and skip the kefir in the afternoon.
- For 2,000 calories: Start your day with a filling Sprouted-Grain Toast with Peanut Butter & Banana. Spread some extra almond butter on your apple for lunch.
Day 7
- Breakfast (308 calories): A cup of plain yogurt with sliced almonds and blueberries.
- Morning Snack (155 calories): 2 hard-boiled eggs for a protein boost.
- Lunch (375 calories): Enjoy a Lemony Lentil Salad with Feta cheese and a whole apple.
- Afternoon Snack (144 calories): A refreshing orange and some low-fat kefir (skip the kefir for a 1,200 calorie plan).
- Dinner (517 calories): A delicious bowl filled with grilled vegetables, black beans, and farro.
Adjusting Calorie Levels:
- For 1,200 calories: Skip the almonds at breakfast, the apple at lunch, and the kefir in the afternoon snack.
- For 2,000 calories: Add a pear to your morning snack, spread some almond butter on your apple at lunch, and enjoy some pistachios for an extra evening treat.
