Improve your gut health (and your overall health, too) in this 30-day meal plan for beginners.
Jen Causey
Probiotics, prebiotics, gut microbiome.
Gut health can sound complicatedbut it doesnt have to be!
Photo:Jen Causey
In this 30-day meal plan, we incorporate these tips while mapping out an entire month of recipes.
When it comes to gut health, increasing fiber is a great place to start.
Otherprebiotic-rich foodsinclude kiwi, oats, potato, artichoke, banana and barley.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
They are found in foods like kefir, yogurt, miso, tempeh, kimchi and sauerkraut.
Each day provides an average of 87 grams of protein.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Day 1
Breakfast (328 calories)
A.M.
Snack (35 calories)
Lunch (484 calories)
P.M. Make it 1,500 calories:Omit almonds at lunch and change P.M. snack to 1 large pear.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to A.M. snack.
Day 2
Breakfast (427 calories)
A.M.
Snack (32 calories)
Lunch (649 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Day 3
A.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack.
Day 4
A.M. Daily Totals:1,816 calories, 78g fat, 70g protein, 220g carbohydrate, 38g fiber, 2,027mg sodium.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to 1 plum.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds at A.M. snack.
Day 5
A.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 6
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 14 cup chopped walnuts to P.M. snack.
Day 7
A.M.
Snack (234 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 large pear and omit evening snack.
Snack (252 calories)
Lunch (406 calories)
P.M. Make it 1,500 calories:Omit yogurt at breakfast and omit peanut butter at A.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 9
Breakfast (478 calories)
A.M. Make it 1,500 calories:OmitRaspberry-Kefir Power Smoothieat breakfast and change A.M. snack to 1 large pear.
Make it 1,500 calories:Omit yogurt at breakfast and change A.M. snack to 1 medium orange.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios with 1 clementine as an evening snack.
Day 11
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and change P.M. snack to 1 clementine.
Day 12
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and change P.M. snack to 1 plum.
Daily Totals:1,810 calories, 79g fat, 97g protein, 197g carbohydrate, 50g fiber, 2,237mg sodium.
Make it 2,000 calories:Increase to 2 Tbsp.
peanut butter at A.M. snack and add 1 large pear to P.M. snack.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.
Week 3
Day 15
A.M.
Snack (305 calories)
Lunch (419 calories)
P.M. Make it 2,000 calories:Add 1 plum to lunch and add 14 cup chopped walnuts to P.M. snack.
Day 16
Breakfast (385 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 1 plum and omit yogurt at P.M. snack.
Day 17
A.M. Make it 1,500 calories:Change A.M. snack to 12 cup blackberries and omitMassaged Kale Saladat dinner.
Day 18
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omitPeanut Butter-Oat Energy Ballsat P.M. snack.
Day 19
A.M. Daily Totals:1,794 calories, 77g fat, 76g protein, 220g carbohydrate, 40g fiber, 1,805mg sodium.
Make it 1,500 calories:OmitPeanut Butter-Oat Energy Ballsat A.M. snack and change P.M. snack to 14 cup blueberries.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to evening snack.
Week 4
Day 22
Lunch (435 calories)
P.M. Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.
Make it 1,500 calories:Omit peanut butter at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 25
P.M. Daily Totals:1,782 calories, 76g fat, 92g protein, 204g carbohydrate, 40g fiber, 1,969mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 1 medium banana to lunch and add 2 Tbsp.
chopped walnuts to P.M. snack.
Make it 2,000 calories:Add 1 medium apple to lunch and add 2 Tbsp.
chopped walnuts to P.M. snack.
Day 28
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
chopped walnuts to P.M. snack and add 1 medium apple to evening snack.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 30
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit almonds at P.M. snack.
Frequently Asked Questions
Feel free to mix and match meals if there is one you dont like.
We chose meals that were high in fiber and contained very limited added sugar.
We have manyhigh-fiber recipesif you need some inspiration!
Yes, you might eat the same breakfast or lunch every day.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Were still learning all the ways our gut health can impact our overall health.
If youre looking to improve your gut, check out some strategies andfoods to improve your gut health.
How We Create Our Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
American Medical Association.What doctors wish patients knew about improving gut health.
