7-Day High-Protein, Gut-Healthy Meal Plan, Created by a Dietitian

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

“About This Plan“

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories

• Each day provides at least 80 grams of protein and 30 grams of fiber to support gut health.

• This plan prioritizes protein, fiber and probiotics, while limiting alcohol and added sugars.

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.

Day 1

Breakfast (337 Calories)

Morning Snack (256 Calories)

• ¼ cup dry roasted, unsalted peanuts

• ½ cup blueberries

Lunch (514 calories)

Afternoon Snack (202 Calories)

• 1 cup plain, nonfat Greek yogurt

• 2 clementines

Dinner (514 Calories)

Daily totals: 1824 calories, 96 g fat, 95 g protein, 167 g carbohydrates, 36 g fiber, 1392 mg sodium

To make it 1,500 calories: Omit peanuts and clementines from snacks.

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast.

Day 2

Breakfast (422 Calories)

Morning Snack (202 Calories)

• 1 cup plain, nonfat Greek yogurt

• 2 clementines

Lunch (534 calories)

Afternoon Snack (149 Calories)

Dinner (514 Calories)

Daily totals: 1821 calories, 74 g fat, 87 g protein, 213 g carbohydrates, 43 g fiber, 1611 mg sodium

To make it 1,500 calories: Eat ½ serving of strawberry chia pudding for breakfast and omit clementines from morning snack.

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 3

Breakfast (422 Calories)

Morning Snack (284 Calories)

• ¼ cup dry roasted, unsalted peanuts

• 2 clementines

Lunch (403 calories)

Afternoon Snack (124 Calories)

• ½ cup 1% cottage cheese with probiotics

• ½ cup blueberries

Dinner (547 Calories)

Daily totals: 1779 calories, 93 g fat, 84 g protein, 175 g carbohydrates, 42 g fiber, 1976 mg sodium

To make it 1,500 calories: Eat 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 peanut butter for evening snack.

Day 4

Breakfast (422 Calories)

Morning Snack (193 Calories)

Lunch (534 calories)

Afternoon Snack (149 Calories)

Dinner (536 Calories)

Daily totals: 1834 calories, 73 g fat, 95 g protein, 212 g carbohydrates, 45 g fiber, 1796 mg sodium

To make it 1,500 calories: Omit snacks.

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 5

Breakfast (422 Calories)

Morning Snack (193 Calories)

Lunch (403 calories)

Afternoon Snack (202 Calories)

• 1 cup plain, nonfat Greek yogurt

• 2 clementines

Dinner (535 Calories)

Daily totals: 1756 calories, 67 g fat, 92 g protein, 214 g carbohydrates, 54 g fiber, 1540 mg sodium

To make it 1,500 calories: Omit AM snack and clementines from afternoon snack.

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for evening snack.

Day 6

Breakfast (337 Calories)

Morning Snack (124 Calories)

• ½ cup 1% cottage cheese with probiotics

• ½ cup blueberries

Lunch (403 calories)

Afternoon Snack (347 Calories)

• ¼ cup dry roasted, unsalted peanuts

• 2 pitted medjool dates

Dinner (478 Calories)

Evening Snack (128 Calories)

Daily totals: 1817 calories, 67 g fat, 89 g protein, 240 g carbohydrates, 44 g fiber, 2039 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)

Lunch (478 calories)

Afternoon Snack (266 Calories)

• 1 cup plain, nonfat Greek yogurt

• 2 pitted medjool dates

Dinner (502 Calories)

Evening Snack (128 Calories)

Daily totals: 1822 calories, 70 g fat, 95 g protein, 227 g carbohydrates, 46 g fiber, 1716 mg sodium

To make it 1,500 calories: Omit walnuts from breakfast, dates from afternoon snack, and evening snack.

To make it 2,000 calories: Add ¼ cup dry roasted, unsalted peanuts for morning snack.

Prep Ahead Tips:

• Prep the white bean mixture for lunch (Beet & White Bean Sandwiches) on days 2 and 4 at once. It stays fresh in the fridge for up to three days if you store it in an airtight container.

• You can prep the chia pudding mixture for breakfast (Strawberry Chia Pudding) days 2 through 5 ahead. It stays fresh for up to four days covered and refrigerated.

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. 

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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