7-Day High-Protein, Gut-Healthy Meal Plan, Created by a Dietitian
If a healthier gut is your goal, then fiber and probiotics are key. They help the community of friendly bacteria in your gut to grow and thrive, promoting overall digestive wellness. It's also worth limiting your intake of added sugars. Studies show that Western diets rich in added sugars can lead to an unhealthy balance of bacteria in your gut that increases chronic inflammation. We've taken this into consideration to create a high-protein, gut-healthy meal plan. In addition to being rich in fiber and probiotics, each day has at least 80 grams of protein to keep you satisfied and support muscle growth, especially if you're incorporating resistance training in your week.
Meal Plan at a Glance
Protein shake/ Nuts & berries
Tzatziki bowl/ Yogurt
Salmon with salad
Chia pudding/ Yogurt
Veggie sandwich/ Tuna salad spread
Tzatziki bowl
Chia pudding/ Nuts & berries
White chicken chili/ Cottage cheese
Baked Brie pasta
Chia pudding/ Apple & nut butter
Veggie sandwich/ Tuna salad spread
One-pot chicken orzo
Chia pudding/ Apple & nut butter
White chicken chili/ Yogurt
Sheet-pan tacos
Protein shake/ Cottage cheese
White chicken chili/ Nuts & dates
One-pot pasta/ Nice cream
Smoothie
One-pot pasta/ Yogurt & dates
Chicken & veggies/ Nice cream
Day 1
Breakfast (337 Calories)
1 serving Chocolate-Cherry Protein Shake
Morning Snack (256 Calories)
¼ cup unsalted dry-roasted peanuts
½ cup blueberries
Lunch (514 calories)
1 serving Roasted Potato Tzatziki Bowls
Afternoon Snack (202 Calories)
1 cup nonfat plain Greek yogurt
2 clementines
Dinner (514 Calories)
1 serving Salmon with Cucumber & Avocado Salad
Daily totals: 1,824 calories, 96 g fat, 95 g protein, 167 g carbohydrates, 36 g fiber, 1,392 mg sodium
To make it 1,500 calories: Omit peanuts from morning snack and omit clementines from afternoon snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast.
Day 2
Breakfast (422 Calories)
1 serving Strawberry Chia Pudding
Morning Snack (202 Calories)
1 cup nonfat plain Greek yogurt
2 clementines
Lunch (534 calories)
1 serving Beet & White Bean Sandwiches
Afternoon Snack (149 Calories)
1 serving Tuna Salad Spread
1 cup sliced cucumbers
Dinner (514 Calories)
1 serving Roasted Potato Tzatziki Bowls
Daily totals: 1,821 calories, 74 g fat, 87 g protein, 213 g carbohydrates, 43 g fiber, 1,611 mg sodium
To make it 1,500 calories: Reduce to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack.
Day 3
Breakfast (422 Calories)
1 serving Strawberry Chia Pudding
Morning Snack (284 Calories)
¼ cup unsalted dry-roasted peanuts
2 clementines
Lunch (403 calories)
1 serving Instant Pot White Chicken Chili Freezer Pack
⅓ avocado
Afternoon Snack (124 Calories)
½ cup 1% cottage cheese with probiotics
½ cup blueberries
Dinner (547 Calories)
1 serving Baked Brie, Sun-Dried Tomato & Spinach Pasta
Daily totals: 1,779 calories, 93 g fat, 84 g protein, 175 g carbohydrates, 42 g fiber, 1,976 mg sodium
To make it 1,500 calories: Reduce to ½ serving of Strawberry Chia Pudding for breakfast and omit clementines from morning snack.
To make it 2,000 calories: Add 2 pitted Medjool dates with 1 tablespoon natural peanut butter as an evening snack.
Day 4
Breakfast (422 Calories)
1 serving Strawberry Chia Pudding
Morning Snack (193 Calories)
1 serving Apple with Cinnamon Almond Butter
Lunch (534 calories)
1 serving Beet & White Bean Sandwiches
Afternoon Snack (149 Calories)
1 serving Tuna Salad Spread
1 cup sliced cucumbers
Dinner (536 Calories)
1 serving Cheesy One-Pot Chicken-Broccoli Orzo
Daily totals: 1,834 calories, 73 g fat, 95 g protein, 212 g carbohydrates, 45 g fiber, 1,796 mg sodium
To make it 1,500 calories: Omit snacks.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack.
Day 5
Breakfast (422 Calories)
1 serving Strawberry Chia Pudding
Morning Snack (193 Calories)
1 serving Apple with Cinnamon Almond Butter
Lunch (403 calories)
1 serving Instant Pot White Chicken Chili Freezer Pack
⅓ avocado
Afternoon Snack (202 Calories)
1 cup nonfat plain Greek yogurt
2 clementines
Dinner (535 Calories)
1 serving Crispy Sheet-Pan Black Bean Tacos
Daily totals: 1,756 calories, 67 g fat, 92 g protein, 214 g carbohydrates, 54 g fiber, 1,540 mg sodium
To make it 1,500 calories: Omit morning snack and omit clementines from afternoon snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as an evening snack.
Day 6
Breakfast (337 Calories)
1 serving Chocolate-Cherry Protein Shake
Morning Snack (124 Calories)
½ cup 1% cottage cheese with probiotics
½ cup blueberries
Lunch (403 calories)
1 serving Instant Pot White Chicken Chili Freezer Pack
⅓ avocado
Afternoon Snack (347 Calories)
¼ cup unsalted dry-roasted peanuts
2 pitted Medjool dates
Dinner (478 Calories)
1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
Evening Snack (128 Calories)
1 serving Chocolate Strawberry Nice Cream
Daily totals: 1,817 calories, 67 g fat, 89 g protein, 240 g carbohydrates, 44 g fiber, 2,039 mg sodium
To make it 1,500 calories: Omit afternoon snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast.
Day 7
Breakfast (448 Calories)
1 serving Raspberry-Peach-Chia Seed Smoothie
2 tablespoons walnuts, blended into smoothie
Lunch (478 calories)
1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
Afternoon Snack (266 Calories)
1 cup nonfat plain Greek yogurt
2 pitted Medjool dates
Dinner (502 Calories)
1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Evening Snack (128 Calories)
1 serving Chocolate Strawberry Nice Cream
Daily totals: 1,822 calories, 70 g fat, 95 g protein, 227 g carbohydrates, 46 g fiber, 1,716 mg sodium
To make it 1,500 calories: Omit walnuts from breakfast, omit dates from afternoon snack, and omit evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted peanuts as a morning snack.
Frequently asked Questions
Is it OK to mix and match meals if there's one I don't like?
Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious gut-healthy recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 337 to 448 calories while the lunches span 403 to 534 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
Health Benefits of This Meal Plan
Supports gut health. This meal plan contains at least 30 grams of fiber per day. It's also rich in probiotics and low in added sugars. This makes it great for gut health. These nutrients help the bacteria in your gut to grow and thrive, and maintain a healthy balance of different strains of bacteria.
Promotes satiety. Protein and fiber take longer to digest than other nutrients, so they help you feel fuller longer. Since the meals and snacks in this meal plan are high in these nutrients, they can help you stay satisfied for longer so you're not hungry again an hour after eating.
Supports muscle growth. Since this meal plan is also high in protein, with at least 80 grams per day, it can also help you build muscle. Protein helps repair and rebuild your muscles after you do resistance training. Just know that eating protein alone won't lead to muscle growth; you need to do regular resistance training, too.
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