7-Day High-Protein High-Fiber Meal Plan for Gut Health, Created by a Dietitian
Each day provides at least 89 grams of protein and 33 grams of fiber to support gut health and satiety.
This plan prioritizes protein, fiber and probiotics while limiting added sugars to support gut health.Your gut is home to a community of beneficial microorganisms, and what you eat greatly impacts the health and diversity of this community. Eating a range of high-fiber and probiotic-rich foods can help the microorganisms in your gut proliferate and thrive. That's why each meal in this plan has at least 6 grams—20% of the daily value (DV)—of fiber (many meals have much more!). It's also full of probiotic-rich foods like yogurt and kefir and free from added sugars that can harm gut health. We made sure to include plenty of protein, too, to promote satiety and muscle health. Some emerging research even suggests that protein may promote gut health through the fermentation of amino acids in your colon. We set this plan at 1,800 calories per day, with modifications for 1,500 and 2,000 calories to accommodate different nutrition needs. Without further ado, let's dive in!
Meal Plan at a Glance
Chickpea toast/ Yogurt & berries
White bean salad/ Energy bites
Chicken skillet & couscous
Smoothie
Tuna salad/ Cottage cheese jar
Marry me lentils/ Nice cream
Smoothie/ Yogurt & berries
Tuna salad/ Cottage cheese jar
Salmon pasta
Smoothie
Tuna salad/ Energy bites
Sheet-pan tacos/ Nice cream
Smoothie/ Yogurt & berries
Stuffed avocado/ Energy bites
Tzatziki bowl/ Nice cream
Smoothie/ Energy bites
Stuffed avocado/ Cottage cheese jar
One-pot pasta/ Apple & nut butter
Smoothie/ Yogurt & berries
Stuffed avocado/ Energy bites
Sheet-pan chicken & veggies/ Apple & nut butter
1 serving Chickpea & Kale Toast
1 cup plain, nonfat Greek yogurt
1 cup strawberries
1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
1 serving Trail Mix Energy Bites
1 serving Cumin Chicken & Chickpea Skillet
1 cup cooked couscous
Daily totals: 1,789 calories, 67 g fat, 108 g protein, 200 g carbohydrates, 42 g fiber, 1,775 mg sodium
To make it 1,500 calories: Omit afternoon snack. Consider moving the morning snack to afternoon based on hunger levels.
To make it 2,000 calories: Add Apple with Cinnamon Almond Butter for evening snack.
1 serving Strawberry-Peach Chia Seed Smoothie
1 tablespoon almond butter, blended into smoothie
1 serving Avocado Tuna Salad Sandwich
1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
1 serving Marry Me Lentils
1 serving Chocolate Strawberry Nice Cream
Daily totals: 1,775 calories, 71 g fat, 91 g protein, 195 g carbohydrates, 37 g fiber, 2,009 mg sodium
To make it 1,500 calories: Omit almond butter from breakfast, and omit afternoon snack.
To make it 2,000 calories: Add 1 cup plain, nonfat Greek yogurt with 1 banana for morning snack.
1 serving Strawberry-Peach Chia Seed Smoothie
1 tablespoon almond butter, blended into smoothie
1 cup plain, nonfat Greek yogurt
1 cup strawberries
1 serving Avocado Tuna Salad Sandwich
1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
1 serving Creamy Salmon & Asparagus Pasta
Daily totals: 1,819 calories, 68 g fat, 137 g protein, 173 g carbohydrates, 33 g fiber, 2,040 mg sodium
To make it 1,500 calories: Omit almond butter from breakfast, and omit afternoon snack.
To make it 2,000 calories: Add Apple with Cinnamon Almond Butter for evening snack.
1 serving Strawberry-Peach Chia Seed Smoothie
1 tablespoon almond butter, blended into smoothie
1 serving Avocado Tuna Salad Sandwich
2 clementines
1 serving Trail Mix Energy Bites
1 serving Crispy Sheet-Pan Black Bean Tacos
1 serving Chocolate Strawberry Nice Cream
Daily totals: 1,807 calories, 70 g fat, 89 g protein, 223 g carbohydrates, 51 g fiber, 1,702 mg sodium
To make it 1,500 calories: Omit almond butter from breakfast, clementines from lunch and evening snack.
To make it 2,000 calories: Add 2 pitted medjool dates with 1 tablespoon peanut butter for morning snack.
1 serving Berry-Kefir Smoothie
1 cup plain, nonfat Greek yogurt
1 cup strawberries
1 serving Salmon Salad–Stuffed Avocado
1 serving Trail Mix Energy Bites
1 serving Roasted Potato Tzatziki Bowls
1 serving Chocolate Strawberry Nice Cream
Daily totals: 1,843 calories, 72 g fat, 90 g protein, 235 g carbohydrates, 46 g fiber, 1,456 mg sodium
To make it 1,500 calories: Omit morning and evening snacks.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast.
1 serving Berry-Kefir Smoothie
1 serving Trail Mix Energy Bites
1 serving Salmon Salad–Stuffed Avocado
1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta
1 serving Apple with Cinnamon Almond Butter
Daily totals: 1,830 calories, 73 g fat, 89 g protein, 221 g carbohydrates, 44 g fiber, 1,700 mg sodium
To make it 1,500 calories: Omit morning snack, swap evening snack for 2 pitted medjool dates.
To make it 2,000 calories: Add 2 hard boiled eggs to breakfast.
1 serving Berry-Kefir Smoothie
1 cup plain, nonfat Greek yogurt
1 cup strawberries
1 serving Salmon Salad–Stuffed Avocado
1 serving Trail Mix Energy Bites
1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
1 serving Apple with Cinnamon Almond Butter
Daily totals: 1,844 calories, 79 g fat, 102 g protein, 208 g carbohydrates, 43 g fiber, 1,413 mg sodium
To make it 1,500 calories: Omit afternoon snack, swap evening snack for 2 pitted medjool dates.
To make it 2,000 calories: Add 2 hard boiled eggs to breakfast.Prep all 3 servings of the tuna salad for the Avocado Tuna Salad Sandwich for lunch days 2 through 4 at once. It can be stored in the fridge for up to 3 days in an airtight container.
Prep the Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas for snacks days 2, 3 and 6 ahead and refrigerate in an airtight container for up to 4 days. Top with the chickpeas just before serving.
Make all three servings (plus extra if you want) of the Chocolate Strawberry Nice Cream for evening snack days 2, 4 and 5 and store leftovers in the freezer for up to one month.
Make the Trail Mix Energy Bites at the start of the week to snack on throughout the week.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, added sugars 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, added sugar 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 304 to 397 calories while the lunches span 398 to 504 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.
Taking care of your gut health is good for other aspects of health, too. After all, research shows that gut health also impacts immune health, brain health and more. Eating plenty of fiber is one way to promote the health of your gut microbiome. Many high fiber foods are also sources of prebiotics, which feed the good bacteria in your gut. Probiotics from foods like yogurt are also important for gut health as they introduce more friendly bacteria to your digestive tract.
Meanwhile, protein helps you to feel full and promotes muscle health. Emerging research suggests it may also play a role in gut health. Undigested amino acids may be used as food for your gut bacteria to produce health-promoting metabolites. We designed this meal plan to be high in both fiber and protein to promote gut health and satiety.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.Read the original article on EATINGWELL
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Snack (237 calories, 30g carbs) 1 serving Cranberry-Almond Energy Balls ¾ cup nonfat plain kefir Dinner (606 calories, 45g carbs) 1 serving Easy Chicken Tenders with Lemon & Garlic 1 serving Quinoa Avocado Salad Daily Totals: 1,788 calories, 85g fat, 14g saturated fat, 104g protein, 162g carbohydrate, 38g fiber, 1,466mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the orange at lunch. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening Ahead Tips Prepare Cinnamon-Toasted Oats to have with breakfast on days 2 & 3. Make Crunchy Chopped Salad to have for lunch on days 2 through 5. Prepare Cranberry-Almond Energy Balls to have as a snack throughout the week. On day 4, make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 5 through asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, you can mix and match meals if there's one you don't like or browse some of our other diabetes-friendly recipes for additional inspiration. We aimed for about 40 grams of carbohydrates per meal, so if you're choosing an alternate recipe you may want to keep that in mind. Other parameters we aimed for were 1,800 calories per day, no more than 14 grams of saturated fat and a max of 2,300 milligrams per day. Can I eat the same breakfast or lunch every day? You can definitely eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast and lunch option is about 40 grams of carbohydrates, so a simple swap should work for most people. The calories are fairly similar as well, though you may want to adjust a snack or two if you're closely monitoring total calories or other nutrients, like protein and fiber. Why is there not a modification for 1,200 calories? 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. How much fiber should I eat per day? Fiber needs vary based on factors such as age and sex, but in general, adults should aim for 26 to 34 grams of fiber per day. Because of its beneficial impact on blood sugar levels, people with diabetes may want to be particularly mindful to hit their fiber intake goals. Health Benefits of this Diabetes-Friendly Meal Plan Moderately-Low in Carbohydrates: If you have prediabetes or type 2 diabetes, you may think you need to drastically cut back on carbohydrates. However, that's often not necessary or sustainable for most people. This plan is set at a moderately-low level of carbohydrates, with about 40% of the day's calories coming from carbs instead of the 45 to 65% of total calories from carbs recommended by the Dietary Guidelines for Americans. To help support stable blood sugar levels, we spread the total carbohydrates out fairly evenly between the days meals and snacks. Carb sources in this plan include fiber-rich whole grains, legumes, fruits and vegetables. For many people with diabetes, reducing total carbohydrates slightly and increasing fiber and protein intake can help support healthy blood sugar levels. Individual carbohydrate needs can vary based on factors like age, sex, body size and activity level, so consider reaching out to a healthcare provider, registered dietitian or a certified diabetes educator for more individualized guidance. High-Fiber: Fiber is a type of carbohydrate that's not broken down by the body like other carbohydrate sources, which means it doesn't raise blood sugar levels. Research shows that people with type 2 diabetes who eat more fiber have lower fasting blood sugar levels and a reduced hemoglobin A1C. In addition to its blood sugar benefits, eating a high-fiber diet is linked to improved heart health, lower body weight and a healthier gut. Each day has at least 32 grams of fiber in this 7-day plan. Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with both heart health and healthy blood sugar levels in mind.7 To help support heart health, we capped saturated fat at 14 grams a day, which is a type of fat that may raise LDL cholesterol, and capped sodium at 2,300 milligrams per day, in accordance with the 2020-2025 Dietary Guidelines for Americans. High-Protein: Each day includes at least 99 grams of filling protein. Because protein is the building block of our cells, it plays a role in every function of the body. For people looking to keep their blood sugar in check, protein is particularly important. Previous research compared the impact of eating a carbohydrate source alone versus a carbohydrate paired with a protein. They found that the carbohydrate and protein combination resulted in significantly lower blood sugars 60 minutes post-consumption than the carbohydrate consumed alone. Pairing carbohydrate-rich foods with a good protein source can be a helpful strategy to promote better blood sugar 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 the original article on EATINGWELL
