30-Day Meal Plan for Gut Health and Reduced Inflammation, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About this plan

• This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.

• Each day provides at least 73 grams of protein and 33 grams of fiber—two nutrients that can help you feel full and satisfied.

• This gut-healthy plan features foods rich in probiotics, prebiotics and fiber while limiting added sugar.

A healthy and diverse gut microbiome may play a role in reducing inflammation as well as the risk of health conditions like obesity, type 2 diabetes and heart disease. Research on the impact of a healthy gut on different aspects of our health is growing, though it’s clear that maintaining good gut health has impacts beyond better digestion. But is it possible to improve your gut health? Fortunately, yes. While some aspects of gut health may be related to things we can’t change, like genetics, there are several nutrition strategies you can take to keep your gut in tip-top shape. A diet rich in prebiotics, probiotics, polyphenols and fiber can help promote better gut health.As a bonus, these strategies may reduce inflammation, too. In this 30-day gut-health, anti-inflammatory meal plan, we map out the routine for you. With meal-prep tips at the beginning of each week and three different calorie levels to choose from, this nutrient-rich meal plan can work for most people.

Week 1

Day 1

Daily Totals: 1,800 calories, 86g fat, 83g protein, 186g carbohydrate, 45g fiber, 1,198mg sodium

Breakfast (346 calories)

Lunch (430 calories)

Dinner (628 calories)

Snacks 

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.

Day 2

Daily Totals: 1,810 calories, 101g fat, 75g protein, 166g carbohydrate, 41g fiber, 1,525mg sodium

Breakfast (452 calories)

Lunch (469 calories)

Dinner (578 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Meal-Prep Tips

1. Make Strawberry Chia Pudding to have for breakfast on Days 2 through 5.

2. Prepare High-Protein Lemon & Turmeric Chicken Soup to have for lunch on Days 2 through 5.

3. Make Carrot Cake Energy Balls to have as a snack for the next two weeks. Store in the freezer to maintain freshness.

Day 3

Daily Totals: 1,810 calories, 83g fat, 110g protein, 170g carbohydrate, 39g fiber, 1,710mg sodium

Breakfast (452 calories)

Lunch (563 calories)

Dinner (398 calories)

Snacks 

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 4

Daily Totals: 1,806 calories, 97g fat, 75g protein, 177g carbohydrate, 46g fiber, 1,316mg sodium

Breakfast (452 calories)

Lunch (469 calories)

Dinner (444 calories)

Snacks 

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 5

Daily Totals: 1,810 calories, 87g fat, 102g protein, 170g carbohydrate, 40g fiber, 1,322mg sodium

Breakfast (452 calories)

Lunch (469 calories)

Dinner (448 calories)

• 1 cup cooked quinoa

Snacks

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 6

Daily Totals: 1,807 calories, 75g fat, 88g protein, 206g carbohydrate, 44g fiber, 1,696mg sodium

Breakfast (346 calories)

Lunch (534 calories)

Dinner (485 calories)

Snacks

Make it 1,500 calories: Omit A.M.snack, change P.M. snack to 1 cup low-fat plain kefir, and omit evening snack.

Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.

Day 7

Daily Totals: 1,820 calories, 101g fat, 73g protein, 166g carbohydrate, 33g fiber, 2,086mg sodium

Breakfast (439 calories)

Lunch (565 calories)

Dinner (667 calories)

Snacks

Make it 1,500 calories: Omit Creamy Strawberry Smoothie at breakfast and change dinner to 1 serving Super Green Pasta.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Week 2

Day 8

Daily Totals: 1,807 calories, 93g fat, 101g protein, 154g carbohydrate, 37g fiber, 1,232mg sodium

Breakfast (363 calories)

Lunch (416 calories)

Dinner (682 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 9

Daily Totals: 1,794 calories, 71g fat, 77g protein, 231g carbohydrate, 47g fiber, 2,159mg sodium

Breakfast (482 calories)

Lunch (425 calories)

Dinner (442 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Meal-Prep Tips

1. Make Meal-Prep Vegan Lettuce Wraps to have for lunch on Days 9 through 12.

Day 10

Daily Totals: 1,787 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium

Breakfast (482 calories)

Lunch (425 calories)

Dinner (570 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 11

Daily Totals: 1,786 calories, 86g fat, 77g protein, 195g carbohydrate, 45g fiber, 2,192mg sodium

Breakfast (482 calories)

A.M. Snack (215 calories)

Lunch (425 calories)

P.M. Snack (95 calories)

• 1 medium apple

Dinner (569 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 12

Daily Totals: 1,810 calories, 86g fat, 84g protein, 189g carbohydrate, 42g fiber, 1,961mg sodium

Breakfast (436 calories)

Lunch (425 calories)

Dinner (507 calories)

Snacks

Make it 1,500 calories: Substitute 1 serving Creamy Strawberry Smoothie for the Raspberry-Kefir Power Smoothie at breakfast and omit evening snack.

Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup cherries to evening snack.

Day 13

Daily Totals: 1,800 calories, 87g fat, 84g protein, 183g carbohydrate, 41g fiber, 1,535mg sodium

Breakfast (436 calories)

Lunch (416 calories)

Dinner (638 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 14

Daily Totals: 1,807 calories, 91g fat, 91g protein, 177g carbohydrate, 50g fiber, 1,384mg sodium

Breakfast (436 calories)

Lunch (430 calories)

Dinner (545 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Week 3

Day 15

Daily Totals: 1,811 calories, 81g fat, 82g protein, 205g carbohydrate, 62g fiber, 1,480mg sodium

Breakfast (322 calories)

Lunch (534 calories)

Dinner (514 calories)

Snacks 

• 1 serving Cottage Cheese-Berry Bowl (170 calories)

• 1 medium apple (95 calories)

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit both P.M. snack and evening snack.

Day 16

Daily Totals: 1,811 calories, 75g fat, 74g protein, 225g carbohydrate, 41g fiber, 1,771mg sodium

Breakfast (405 calories)

• 1 cup low-fat plain kefir

Lunch (408 calories)

Dinner (494 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Meal-Prep Tips

1. Make 20-Minute Chickpea Soup to have for lunch on Days 16 through 19.

2. Prepare Anti-Inflammatory Energy Balls to have as a snack over the next two weeks. Store in the freezer to maintain freshness.

Day 17

Daily Totals: 1,797 calories, 77g fat, 94g protein, 193g carbohydrate, 53g fiber, 1,882mg sodium

Breakfast (322 calories)

Lunch (408 calories)

Dinner (610 calories)

Snacks

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 18

Daily Totals: 1,777 calories, 64g fat, 75g protein, 241g carbohydrate, 41g fiber, 1,599mg sodium

Breakfast (405 calories)

Lunch (408 calories)

Dinner (428 calories)

Evening Snack (95 calories)

• 1 medium apple

Snacks

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. natural peanut to evening snack.

Day 19

Daily Totals: 1,816 calories, 74g fat, 107g protein, 198g carbohydrate, 59g fiber, 1,788mg sodium

Breakfast (322 calories)

Lunch (408 calories)

Dinner (629 calories)

Snacks

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 20

Daily Totals: 1,805 calories, 85g fat, 89g protein, 183g carbohydrate, 36g fiber, 1,655mg sodium

Breakfast (405 calories)

Lunch (430 calories)

Dinner (500 calories)

Snacks

Make it 1,500 calories: Reduce to ¾ cup low-fat plain kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 21

Daily Totals: 1,805 calories, 72g fat, 87g protein, 215g carbohydrate, 40g fiber, 1,427mg sodium

Breakfast (405 calories)

Lunch (430 calories)

Dinner (468 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Week 4

Day 22

Daily Totals: 1,821 calories, 80g fat, 85g protein, 210g carbohydrate, 40g fiber, 1,293mg sodium

Breakfast (346 calories)

Lunch (416 calories)

Dinner (555 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 23

Daily Totals: 1,825 calories, 95g fat, 109g protein, 140g carbohydrate, 34g fiber, 1,839mg sodium

Breakfast (400 calories)

• Serve with: ½ cup low-fat plain strained (Greek-style) yogurt

Lunch (374 calories)

Dinner (526 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Meal-Prep Tips

1. Make Pumpkin-Date Overnight Oats to have for breakfast on days 23 through 26.

2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 23 through 26.

Day 24

Daily Totals: 1,810 calories, 81g fat, 79g protein, 205g carbohydrate, 34g fiber, 1,772mg sodium

Breakfast (400 calories)

Lunch (374 calories)

Dinner (697 calories)

Snacks

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 25

Daily Totals: 1,812 calories, 87g fat, 78g protein, 193g carbohydrate, 40g fiber, 2,000mg sodium

Breakfast (400 calories)

Lunch (374 calories)

Dinner (484 calories)

Snacks

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 serving Avocado Toast to lunch.

Day 26

Daily Totals: 1,794 calories, 87g fat, 85g protein, 176g carbohydrate, 34g fiber, 1,725mg sodium

Breakfast (400 calories)

Lunch (374 calories)

Dinner (541 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 27

Daily Totals: 1,786 calories, 74g fat, 89g protein, 212g carbohydrate, 44g fiber, 1,254mg sodium

Breakfast (346 calories)

Lunch (430 calories)

Dinner (639 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 medium orange to lunch and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 28

Daily Totals: 1,798 calories, 81g fat, 84g protein, 204g carbohydrate, 44g fiber, 1,218mg sodium

Breakfast (346 calories)

Lunch (430 calories)

Dinner (502 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories:  Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Week 5

Day 29

Daily Totals: 1,783 calories, 86g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,090mg sodium

Breakfast (405 calories)

Lunch (416 calories)

Dinner (491 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Massaged Kale Salad to dinner

Day 30

Daily Totals: 1,787 calories, 77g fat, 101g protein, 183g carbohydrate, 35g fiber, 1,212mg sodium

Breakfast (405 calories)

Lunch (416 calories)

Dinner (504 calories)

Snacks

Make it 1,500 calories: Reduce to ¾ cup low-fat plain kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Increase to 2 Tbsp. chopped walnuts at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Frequently 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 is one you don’t like. Each recipe was chosen with gut-health and anti-inflammatory properties in mind. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two.

Can I eat the same breakfast or lunch every day?

You sure can! While each breakfast or lunch offers a fairly similar calorie range and was chosen due to both gut-health and anti-inflammatory benefits, you may want to adjust a snack or two if closely monitoring nutrients.

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.

What’s the difference between probiotics and probiotics?

Probiotics are bacteria or yeasts that promote a diverse gut microbiome and may have microbial properties. Prebiotics are complex carbs, like inulin, that provide fuel to the healthy gut bacteria, which can help it flourish.

Other Tips to Support Gut Health

• Include Probiotics: Probiotics can help protect your gut from harmful bacteria while promoting the growth of beneficial bacteria. Food sources of probiotics include yogurt, cottage cheese, kefir, kimchi, sauerkraut, miso and kombucha.

• Limit Added Sugar and Refined Grains: Refined grains and added sugar can increase inflammation and promote the growth of harmful gut bacteria. While the occasional intake of added sugar won’t derail your gut-health efforts, being mindful of how much you’re eating can help support your gut.

• Focus on Fiber and Prebiotics: A high-fiber diet can help reduce inflammation and promote gut health., Prebiotics are a type of complex carb found in fiber-rich foods. Sources of prebiotics include legumes, oats, wheat, banana, apples, berries, garlic and onions.

• Reduce Inflammation: If you’re trying to improve your gut health, lowering inflammation can help., Fortunately, many of the strategies to promote better gut health, like eating a nutrient-rich, high-fiber diet and including probiotics, are also linked to reducing inflammation., Including a wide variety of healthy fats, fish and richly pigmented fruits and vegetables are all key components of the anti-inflammatory diet.

How 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 fit.

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