2,000-Calorie Meal Plan for a Healthy Gut

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gut health meal plan 2000 calories

Gut health is a hot topic these days, and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: having diverse gut bacteria mans you may have an easier time maintaining a healthy weight. Looking for a different calorie level? See this same plan at 1,200 and 1,500 calories.

Read More: Gut Health: Prebiotics, Probiotics and the "Forgotten Organ"

To help you boost your good-gut bacteria count, we created this gut health diet plan that features foods that promote healthy bacteria growth and maintenance. We've included healthy probiotic foods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat. Read on and try out this healthy eating plan and see what eating for a healthy gut looks like.

How to Meal Prep You Week of Meals:

1. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Day 2 and Day 5.
2. When making the Roasted Root Veggies & Greens over Spiced Lentils for dinner on Day 2, make the associated recipe for the Sheet-Pan Roasted Vegetables. You'll use some on Day 2 and will use the leftovers on Days 3 & 6.
3. Make two hard-boiled eggs to have this week.
4. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Days 2 and 5.
5. Make a batch of Basic Quinoa to use for lunch on Days 2 & 5 and dinner on Day 5.

There are other "Meal-Prep Tips" throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.

Day 1

Berry-Kefir Smoothie

Breakfast (480 calories, 11 g fiber)

• 1 serving Berry-Kefir Smoothie
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter

A.M. Snack (138 calories, 6 g fiber)

• 1 medium bell pepper, cut into strips
• 1/4 cup Avocado-Yogurt Dip

Lunch (387 calories, 15 g fiber)

• 1 serving Green Salad with Edamame & Beets
• 1 medium orange

P.M. Snack (225 calories, 5 g fiber)

• 1 cup plain nonfat yogurt
• 1/2 cup raspberries
• 1 Tbsp. slivered almonds

Dinner (592 calories, 9 g fiber)

• 1 serving Mediterranean Chicken with Orzo Salad
• 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette

Evening Snack (160 calories, 2 g fiber)

• 2 Tbsp. dark chocolate chips

Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Prep the Greek Kale Salad with Quinoa & Chicken so it's all ready to go for lunch on Day 2. 

Daily Totals: 1,982 calories, 97 g protein, 198 g carbohydrates, 48 g fiber, 94 g fat, 1,968 mg sodium

 

Day 2

Creamy Blueberry-Pecan Overnight Oatmeal

Breakfast (473 calories, 10 g fiber)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
• 1 hard-boiled egg topped with a pinch each of salt and pepper.
• 1 medium banana

A.M. Snack (128 calories, 3 g fiber)

• 1 15-oz. bottle kombucha
• 1 medium orange

Lunch (563 calories, 9 g fiber)

• 1 serving Greek Kale Salad with Quinoa & Chicken topped with 3 Tbsp. crumbled feta cheese
• 1/2 (6-inch) whole-wheat pita
• 1/4 cup hummus for dipping 

P.M. Snack (198 calories, 6 g fiber)

• 1 medium apple
• 10 pecan halves

Dinner (621 calories, 16 g fiber)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils
• 1/2 (6-inch) whole-wheat pita, toasted and drizzled with 2 tsp. olive oil

Meal-Prep Tip: You'll have leftover roasted root vegetables from tonight's dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).

Daily Totals: 1,983 calories, 74 g protein, 257 g carbohydrates, 44 g fiber, 82 g fat, 2,209 mg sodium

 

Day 3

Roasted Veggie & Hummus Pita Pockets

Breakfast (456 calories, 8 g fiber)

Peanut-Butter Banana Toast
• 2 slices whole-wheat bread, toasted
• 2 Tbsp. natural peanut butter
• 1 medium banana, sliced

A.M. Snack (217 calories, 8 g fiber)

• 1 medium pear
• 15 almonds

Lunch (418 calories, 13 g fiber)

• 1 serving Roasted Veggie & Hummus Pita Pockets
• 1 medium orange

P.M. Snack (95 calories, 4 g fiber)

• 1 medium apple

Dinner (694 calories, 5 g fiber)

• 1 serving Honey-Garlic Salmon
• 1 1/4 cup Easy Brown Rice
• 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette

Evening Snack (110 calories, 3 g fiber)

• 1 cup Pineapple Nice Cream

Daily Totals: 1,990 calories, 73 g protein, 278 g carbohydrates, 42 g fiber, 72 g fat, 1,826 mg sodium

 

Day 4

White Bean & Avocado Toast

Breakfast (335 calories, 14 g fiber)

• 1 serving White Bean & Avocado Toast
• 1 medium banana

A.M. Snack (305 calories, 6 g fiber)

• 1 medium apple, sliced
• 2 Tbsp. peanut butter

Lunch (460 calories, 8 g fiber)

• 1 serving Kimchi Shrimp Cup of Noodles
• 1 medium orange

Easy Cucumber Salad
• 2 cups sliced cucumber
• 2 tsp. lime juice
• 1 Tbsp. olive oil
• A pinch each salt & pepper

P.M. Snack (217 calories, 8 g fiber)

• 1 medium pear
• 15 almonds

Dinner (497 calories, 8 g fiber)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Evening Snack (160 calories, 2 g fiber)

• 2 Tbsp. dark chocolate chips

Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5. Prep the Greek Kale Salad with Quinoa & Chicken so it's all ready to go for lunch on Day 5. 

Daily Totals: 1,974 calories, 86 g protein, 221 g carbohydrates, 46 g fiber, 94 g fat, 2,187 mg sodium

 

Day 5

Breakfast (473 calories, 10 g fiber)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
• 1 hard-boiled egg topped with a pinch of pepper.
• 1 medium banana

A.M. Snack (217 calories, 8 g fiber)

• 1 medium pear
• 15 almonds

Lunch (511 calories, 8 g fiber)

• 1 serving Greek Kale Salad with Quinoa & Chicken topped with 3 Tbsp. crumbled feta cheese
• 1/2 (6-inch) whole-wheat pita
• 2 Tbsp. hummus for dipping 

P.M. Snack (138 calories, 6 g fiber)

• 1 medium bell pepper, cut into strips
• 1/4 cup Avocado-Yogurt Dip

Dinner (639 calories, 18 g fiber)

• 1 serving Tex-Mex Black Bean & Quinoa Bowl topped with 1/2 avocado

Daily Totals: 1,979 calories, 77 g protein, 235 g carbohydrates, 49 g fiber, 90 g fat, 2,302 mg sodium

 

Day 6

Berry-Kefir Smoothie

Breakfast (399 calories, 13 g fiber)

• 1 serving Berry-Kefir Smoothie
• 1 medium apple

P.M. Snack (265 calories, 6 g fiber)

• 1 cup plain nonfat yogurt
• 1/2 cup raspberries
• 2 Tbsp. slivered almonds

Lunch (458 calories, 15 g fiber)

• 1 serving Roasted Veggie & Hummus Pita Pockets
• 1 medium pear

P.M. Snack (176 calories, 3 g fiber)

• 1 slice bread toasted and topped with 1 Tbsp. peanut butter

Dinner (711 calories, 25 g fiber)

• 1 serving Stuffed Sweet Potato with Hummus Dressing
• 2 cups mixed greens tossed with 2 Tbsp. each Easy Red-Wine Vinaigrette and crumbled feta cheese

Daily Totals: 2,008 calories, 79 g protein, 291 g carbohydrates, 61 g fiber, 70 g fiber, 2,028 mg sodium

 

Day 7

Breakfast (456 calories, 8 g fiber)

Peanut-Butter Banana Toast
• 2 slices whole-wheat bread, toasted
• 2 Tbsp. natural peanut butter
• 1 medium banana, sliced

A.M. Snack (249 calories, 7 g fiber)

• 1 medium apple
• 15 pecan halves

Lunch (359 calories, 9 g fiber)

• 1 serving Kimchi Shrimp Cup of Noodles
• 3 medium celery stalks
• 1/4 cup Avocado-Yogurt Dip

P.M. Snack (217 calories, 8 g fiber)

• 1 medium pear
• 15 almonds

Dinner (601 calories, 18 g fiber)

• 1 serving Lemony Linguine with Spring Vegetables
• 2 cups mixed greens 2 Tbsp. Easy Red-Wine Vinaigrette and 1 Tbsp. slivered almonds

Evening Snack (110 calories, 3 g fiber)

• 1 cup Pineapple Nice Cream

Daily Totals: 1,992 calories, 75 g protein, 257 g carbohydrates, 52 g fiber, 84 g fat, 2,362 mg sodium

 

Watch: How to Make Spaghetti Squash with Chicken & Avocado Pesto

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To help you boost your gut health, we created this 7-day meal plan that features foods rich in probiotics and prebiotics.
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