30-Day Gut-Healthy Meal Plan for Beginners

Probiotics, prebiotics, gut microbiome. Gut health can sound complicated—but it doesn’t have to be! There are some simple strategies that can help improve gut health, such as eating more fiber, limiting added sugars and eating foods that contain probiotics, also called “good” bacteria, such as yogurt, kimchi and kefir. In this 30-day meal plan, we incorporate these tips while mapping out an entire month of recipes. To help facilitate a smooth routine, you’ll find easy-to-follow recipes, shorter ingredient lists, meal-prep tips throughout and plenty of one-pot and sheet-pan meals for easy cleanup. Whether you’re focused on gut health or looking for a new routine to follow, this meal plan can work for most people. 

Why This Meal Plan Is Great for You

Each day provides an average of 39 grams of fiber. When it comes to gut health, increasing fiber is a great place to start. This is particularly important as only 7% of adults in the United States reach their daily fiber goals. Fiber is an important nutrient with many health benefits, especially for the gut. It’s well known for its role in keeping bowel movements regular, and many high-fiber foods also contain prebiotics, which serve as fuel for the gut. Prebiotics include inulin, found in whole grains and legumes, and polyphenols, which are plant compounds found in foods like walnuts. Other prebiotic-rich foods include kiwi, oats, potato, artichoke, banana and barley. Throughout the 30 days, you’ll find a wide variety of fiber-rich foods, such as beans, lentils, whole grains, nuts, seeds, fruits and vegetables. You’ll also find good sources of probiotic foods over the next month. Probiotics are living organisms that can increase the number of good bacteria in the gut. They are found in foods like kefir, yogurt, miso, tempeh, kimchi and sauerkraut. 

Though its role in gut health is unclear, we know that protein is a nutrient that many people prioritize. Each day provides an average of 87 grams of protein. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Week 1

How to Meal-Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.

1. Make Pumpkin-Date Overnight Oats to have for breakfast on Days 2 through 5.
2. Prepare Chickpea & Sweet Potato Grain Bowls to have for lunch on Days 2 through 5.
3. Make Gut-Friendly Energy Balls to have for a snack throughout the week. 

Day 1

Breakfast (328 calories)

A.M. Snack (35 calories)

Lunch (484 calories)

P.M. Snack (234 calories)

Dinner (742 calories)

Daily Totals: 1,824 calories, 81g fat, 80g protein, 210g carbohydrate, 38g fiber, 1,387mg sodium. 

Make it 1,500 calories: Omit almonds at lunch and change P.M. snack to 1 large pear. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack. 

Day 2

Breakfast (427 calories)

A.M. Snack (32 calories)

Lunch (649 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (558 calories)

Daily Totals: 1,797 calories, 78g fat, 92g protein, 191g carbohydrate, 30g fiber, 1,977mg sodium. 

Make it 1,500 calories: Omit kefir at breakfast, change P.M. snack to 1 medium apple and change dinner to 1 serving High-Protein Grilled Chicken Salad.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack. 

Day 3

Breakfast (427 calories)

A.M. Snack (95 calories)

Lunch (649 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (493 calories)

Daily Totals: 1,794 calories, 75g fat, 69g protein, 222g carbohydrate, 31g fiber, 1,832mg sodium. 

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack. 

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

Day 4

Breakfast (427 calories)

A.M. Snack (62 calories)

Lunch (649 calories)

P.M. Snack (234 calories)

Dinner (445 calories)

Meal-Prep Tip: Reserve leftover Copycat Olive Garden Pasta e Fagioli to have for dinner tomorrow night. 

Daily Totals: 1,816 calories, 78g fat, 70g protein, 220g carbohydrate, 38g fiber, 2,027mg sodium. 

Make it 1,500 calories: Omit kefir at breakfast and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds at A.M. snack. 

Day 5

Breakfast (427 calories)

A.M. Snack (154 calories)

Lunch (649 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (445 calories)

Daily Totals: 1,806 calories, 79g fat, 82g protein, 201g carbohydrate, 34g fiber, 2,009mg sodium. 

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 plum and change P.M. snack to 1 medium orange. 

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

Day 6

Breakfast (328 calories)

A.M. Snack (215 calories)

Lunch (484 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (471 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios 

Daily Totals: 1,805 calories, 85g fat, 75g protein, 199g carbohydrate, 34g fiber, 1,115mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add ¼ cup chopped walnuts to P.M. snack.

Day 7

Breakfast (328 calories)

A.M. Snack (234 calories)

Lunch (484 calories)

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Dinner (417 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios 

Daily Totals: 1,792 calories, 80g fat, 95g protein, 194g carbohydrate, 31g fiber, 1,616mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 large pear and omit evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.

1. Make Roasted Squash & Lentil Kale Salad to have for lunch on Days 8 through 11. 
2. Prepare Lemon-Blueberry Frozen Yogurt Bites to have as a snack throughout the week. 

Day 8

Breakfast (389 calories)

A.M. Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Lunch (406 calories)

P.M. Snack (246 calories)

Dinner (485 calories)

Daily Totals: 1,779 calories, 73g fat, 103g protein, 185g carbohydrate, 46g fiber, 1,991mg sodium. 

Make it 1,500 calories: Omit yogurt at breakfast and omit peanut butter at A.M. snack.

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

Day 9

Breakfast (478 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (466 calories)

P.M. Snack (246 calories)

Dinner (422 calories)

Daily Totals: 1,819 calories, 88g fat, 87g protein, 191g carbohydrate, 50g fiber, 1,776mg sodium. 

Make it 1,500 calories: Omit Raspberry-Kefir Power Smoothie at breakfast and change A.M. snack to 1 large pear. 

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

Day 10

Breakfast (389 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (466 calories)

P.M. Snack (246 calories)

Dinner (471 calories)

Daily Totals: 1,779 calories, 87g fat, 88g protein, 174g carbohydrate, 40g fiber, 1,681mg sodium. 

Make it 1,500 calories: Omit yogurt at breakfast and change A.M. snack to 1 medium orange. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios with 1 clementine as an evening snack. 

Day 11

Breakfast (478 calories)

A.M. Snack (215 calories)

Lunch (466 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (421 calories)

Daily Totals: 1,787 calories, 107g fat, 73g protein, 161g carbohydrate, 48g fiber, 1,468mg sodium. 

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

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios with 1 clementine as an evening snack. 

Day 12

Breakfast (389 calories)

A.M. Snack (131 calories)

Lunch (466 calories)

P.M. Snack (246 calories)

Dinner (545 calories)

Daily Totals: 1,778 calories, 83g fat, 87g protein, 184g carbohydrate, 42g fiber, 1,347mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium orange and change P.M. snack to 1 plum. 

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

Day 13

Breakfast (478 calories)

A.M. Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Lunch (406 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (406 calories)

Evening Snack (62 calories)

Meal-Prep Tip: Reserve leftover Chicken Taco Casserole to have for dinner tomorrow night. 

Daily Totals: 1,810 calories, 79g fat, 97g protein, 197g carbohydrate, 50g fiber, 2,237mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Increase to 2 Tbsp. peanut butter at A.M. snack and add 1 large pear to P.M. snack. 

Day 14

Breakfast (389 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (406 calories)

P.M. Snack (246 calories)

Dinner (406 calories)

Evening Snack (131 calories)

Daily Totals: 1,784 calories, 67g fat, 110g protein, 196g carbohydrate, 47g fiber, 1,910mg sodium. 

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

Make it 2,000 calories: Add 1 clementine to A.M. snack and change evening snack to 1 medium apple with 2 Tbsp. natural peanut butter.

Week 3

How to Meal-Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.

1. Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. 
2. Prepare Roasted Broccoli & Kimchi Rice Bowl to have for lunch on Days 16 through 19. 
3. Make Peanut Butter-Oat Energy Balls to have as a snack throughout the week. 

Day 15

Breakfast (328 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (419 calories)

P.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup raspberries

Dinner (408 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,778 calories, 88g fat, 101g protein, 157g carbohydrate, 31g fiber, 1,754mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 1 plum to lunch and add ¼ cup chopped walnuts to P.M. snack. 

Day 16

Breakfast (385 calories)

A.M. Snack (212 calories)

Lunch (639 calories)

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (434 calories)

Daily Totals: 1,800 calories, 86g fat, 94g protein, 179g carbohydrate, 34g fiber, 1,815mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt at P.M. snack. 

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

Day 17

Breakfast (385 calories)

A.M. Snack (141 calories)

Lunch (639 calories)

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Dinner (476 calories)

Daily Totals: 1,793 calories, 93g fat, 76g protein, 182g carbohydrate, 34g fiber, 2,091mg sodium. 

Make it 1,500 calories: Change A.M. snack to ½ cup blackberries and omit Massaged Kale Salad at dinner. 

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

Day 18

Breakfast (385 calories)

A.M. Snack (215 calories)

Lunch (639 calories)

P.M. Snack (176 calories)

Dinner (388 calories)

Daily Totals: 1,803 calories, 91g fat, 81g protein, 184g carbohydrate, 37g fiber, 1,411mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Peanut Butter-Oat Energy Balls at P.M. snack. 

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

Day 19

Breakfast (385 calories)

A.M. Snack (176 calories)

Lunch (639 calories)

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Dinner (442 calories)

Meal-Prep Tip: Reserve leftover Lentil Chili to have for lunch on Days 20 and 21.

Daily Totals: 1,794 calories, 77g fat, 76g protein, 220g carbohydrate, 40g fiber, 1,805mg sodium.

Make it 1,500 calories: Omit Peanut Butter-Oat Energy Balls at A.M. snack and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup chopped walnuts to P.M. snack. 

Day 20

Breakfast (328 calories)

A.M. Snack (215 calories)

Lunch (361 calories)

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Dinner (520 calories)

Evening Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Daily Totals: 1,813 calories, 77g fat, 89g protein, 209g carbohydrate, 33g fiber, 1,783mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 large pear and omit evening snack. 

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

Day 21

Breakfast (328 calories)

A.M. Snack (212 calories)

Lunch (361 calories)

P.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Dinner (690 calories)

Evening Snack (62 calories)

Daily Totals: 1,804 calories, 75g fat, 69g protein, 236g carbohydrate, 33g fiber, 1,713mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 plum and omit yogurt at P.M. snack.

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

Week 4

How to Meal-Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don’t have to spend so much time cooking and preparing meals on busy weekdays.

1. Make Roasted Red Pepper & Spinach Egg Bites to have for breakfast throughout the week. 
2. Prepare Roasted Vegetable Soup to have for lunch on Days 23 through 26. 
3. Make Gut-Friendly Energy Balls to have for a snack throughout the week.

Day 22

Breakfast (389 calories)

A.M. Snack (234 calories)

Lunch (435 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (420 calories)

Daily Totals: 1,783 calories, 68g fat, 97g protein, 206g carbohydrate, 41g fiber, 1,526mg sodium. 

Make it 1,500 calories: Reduce to 2 energy balls at A.M. snack and omit peanut butter at P.M. snack. 

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

Day 23

Breakfast (432 calories)

A.M. Snack (215 calories)

Lunch (350 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (362 calories)

Evening Snack (234 calories)

Daily Totals: 1,800 calories, 100g fat, 69g protein, 178g carbohydrate, 40g fiber, 2,060mg sodium. 

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

Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus to lunch and add 1 medium orange to P.M. snack. 

Day 24

Breakfast (432 calories)

A.M. Snack (215 calories)

Lunch (350 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (404 calories)

Evening Snack (105 calories)

Daily Totals: 1,811 calories, 91g fat, 70g protein, 195g carbohydrate, 39g fiber, 2,027mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. 

Day 25

Breakfast (432 calories)

A.M. Snack (234 calories)

Lunch (350 calories)

P.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Dinner (419 calories)

Evening Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for dinner tomorrow night. 

Daily Totals: 1,782 calories, 76g fat, 92g protein, 204g carbohydrate, 40g fiber, 1,969mg sodium.

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

Make it 2,000 calories: Add 1 medium banana to lunch and add 2 Tbsp. chopped walnuts to P.M. snack. 

Day 26

Breakfast (432 calories)

A.M. Snack (234 calories)

Lunch (350 calories)

P.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Dinner (419 calories)

Evening Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,782 calories, 76g fat, 92g protein, 204g carbohydrate, 40g fiber, 1,969mg sodium.

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

Make it 2,000 calories: Add 1 medium banana to lunch and add 2 Tbsp. chopped walnuts to P.M. snack. 

Day 27

Breakfast (432 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (397 calories)

P.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blackberries

Dinner (581 calories)

Evening Snack (62 calories)

Daily Totals: 1,819 calories, 94g fat, 117g protein, 138g carbohydrate, 36g fiber, 2,264mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 cup sliced strawberries, omit yogurt at P.M. snack and omit evening snack. 

Make it 2,000 calories: Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. snack. 

Day 28

Breakfast (389 calories)

A.M. Snack (234 calories)

Lunch (397 calories)

P.M. Snack (125 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blackberries

Dinner (491 calories)

Evening Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios 

Daily Totals: 1,813 calories, 68g fat, 103g protein, 204g carbohydrate, 37g fiber, 1,835mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to P.M. snack and add 1 medium apple to evening snack. 

Week 5

Day 29

Breakfast (328 calories)

A.M. Snack (131 calories)

Lunch (397 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (600 calories)

Evening Snack (55 calories)

• ½ cup low-fat plain kefir

Daily Totals: 1,816 calories, 76g fat, 88g protein, 203g carbohydrate, 33g fiber, 1,483mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 30

Breakfast (478 calories)

A.M. Snack (215 calories)

Lunch (397 calories)

P.M. Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Dinner (472 calories)

Daily Totals: 1,799 calories, 71g fat, 98g protein, 212g carbohydrate, 56g fiber, 1,616mg sodium. 

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit almonds at P.M. snack. 

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

Gut-Healthy Foods to Focus On:

• Beans
• Lentils
• Whole grains
• Nuts
• Seeds
• Fruits
• Vegetables
• Avocado
• Fermented dairy, such as yogurt, kefir and cottage cheese
• Kimchi
• Sauerkraut
• Tempeh
• Miso

Benefits of a Healthy Gut

Though the research is just touching the surface, the state of your gut microbiome appears to have some serious implications on overall health. A diverse and healthy gut with “good” bacteria may aid in healthy weight maintenance, improve heart health and strengthen the immune system. Poor gut health, however, can have some negative health implications. A gut microbiome that lacks diversity or is filled with more “bad” bacteria can increase the risk of inflammatory and irritable bowel diseases and may even increase the risk of depression and anxiety. We’re still learning all the ways our gut health can impact our overall health. If you’re looking to improve your gut, check out some strategies and foods to improve your gut health.