Here’s a 7-day meal plan to heal and support your gut health. This plan emphasizes anti-inflammatory, nutrient-dense, and gut-friendly foods to repair the gut lining, balance the microbiome, and boost energy.
Day 1: Rehydrate and Soothe
Breakfast:
- Warm water with lemon and a pinch of sea salt (hydrate and detox).
- Smoothie: Spinach, frozen banana, almond milk, chia seeds, and probiotic powder.
Snack:
- Greek yogurt (unsweetened) with a handful of blueberries and a drizzle of honey.
Lunch:
- Bone broth-based chicken and vegetable soup (carrots, celery, zucchini, and parsley).
- Small side of steamed sweet potato.
Snack:
- Cucumber and carrot sticks with hummus.
Dinner:
- Grilled salmon with steamed asparagus and quinoa.
- A side of kimchi or sauerkraut.
Evening:
- Chamomile tea with a dash of raw honey.
Day 2: Strengthen the Microbiome
Breakfast:
- Overnight oats with almond milk, chia seeds, sliced banana, and a sprinkle of cinnamon.
Snack:
- A handful of raw almonds or walnuts.
Lunch:
- Turkey lettuce wraps with avocado, shredded carrots, and cucumber slices.
- A cup of kombucha.
Snack:
- Sliced apple with almond butter.
Dinner:
- Roasted chicken thighs with sautéed spinach and mashed cauliflower.
- Small side of fermented pickles.
Evening:
- Ginger tea to aid digestion.
Day 3: Anti-Inflammatory Boost
Breakfast:
- Scrambled eggs with turmeric, sautéed kale, and avocado slices.
Snack:
- A small handful of pumpkin seeds and a few slices of papaya.
Lunch:
- Lentil and vegetable stew (carrots, celery, garlic, and turmeric).
- A slice of whole-grain sourdough bread.
Snack:
- Coconut yogurt with a few raspberries and chia seeds.
Dinner:
- Grilled mackerel (or sardines) with roasted Brussels sprouts and a baked sweet potato.
Evening:
- Peppermint tea.
Day 4: Support the Gut Lining
Breakfast:
- Warm bone broth with a poached egg, spinach, and cooked quinoa stirred in.
Snack:
- Celery sticks with a light smear of almond butter.
Lunch:
- Grilled shrimp with a mixed greens salad (olive oil and apple cider vinegar dressing).
- A side of sauerkraut.
Snack:
- A handful of unsalted sunflower seeds.
Dinner:
- Baked cod with roasted carrots and mashed butternut squash.
- Small side of fermented beets or pickles.
Evening:
- Lemon balm tea for relaxation.
Day 5: Probiotic Power
Breakfast:
- Smoothie bowl: Blended kefir, frozen berries, spinach, and flaxseed, topped with granola and shredded coconut.
Snack:
- Hard-boiled egg and cucumber slices.
Lunch:
- Miso soup with tofu, seaweed, and cooked brown rice.
- Steamed broccoli on the side.
Snack:
- A small handful of dried apricots (unsweetened).
Dinner:
- Grilled turkey burger (lettuce wrap) with avocado and roasted zucchini.
- A side of kimchi.
Evening:
- Licorice root tea to soothe digestion.
Day 6: Rebuild and Energize
Breakfast:
- Steel-cut oatmeal with almond milk, a dollop of Greek yogurt, and a few sliced strawberries.
Snack:
- A pear with a handful of walnuts.
Lunch:
- Baked salmon salad: Mixed greens, roasted sweet potato cubes, and olive oil dressing.
- A small glass of kombucha.
Snack:
- Sliced bell peppers with guacamole.
Dinner:
- Herb-roasted chicken breast with quinoa pilaf (add parsley and lemon zest).
- Steamed green beans.
Evening:
- Ginger-turmeric tea with a sprinkle of black pepper.
Day 7: Maintain Balance
Breakfast:
- Avocado toast on whole-grain sourdough with a poached egg.
Snack:
- A handful of mixed seeds (chia, sunflower, and flax).
Lunch:
- Grilled shrimp stir-fry with broccoli, bell peppers, and coconut aminos.
- Small serving of fermented pickles.
Snack:
- A small bowl of coconut yogurt with pomegranate seeds.
Dinner:
- Roasted chicken thighs with turmeric-spiced roasted cauliflower and sautéed kale.
- A cup of bone broth on the side.
Evening:
- Mint tea with raw honey.
Additional Notes:
- Stay Hydrated: Drink water with lemon, herbal teas, or coconut water throughout the day.
- Listen to Your Body: Avoid foods that seem to trigger discomfort.
- Supplements: Continue with probiotics, L-glutamine, and zinc if recommended by your doctor.
