You’ve got the recipes — now here’s everything you need to make your gut-friendly week simple and stress-free.
Below you’ll find a grocery list, organized by category, followed by a 7-day meal plan calendar that maps out breakfasts, snacks, lunches, and dinners using the recipes from your gut health plan.

If you’re finding this post and looking for the recipes, you can find the full 7 Day Gut Health Meal Plan + Recipes Post HERE.

Grocery List

Fruits

6 apples
4¼ cups blueberries
1½ cups cherries
1 tbsp lemon juice

Vegetables

7½ cups asparagus
9 cups kale leaves
4 cups coleslaw mix
15 cremini mushrooms
1 cup mixed mushrooms (for variety)
3 red bell peppers
1 medium sweet potato
6 garlic cloves
11 green onions
2½ cups cauliflower rice

Protein / Dairy

14 eggs
3⅛ cups plain Greek yogurt
1¼ lbs chicken breast
1¾ lbs salmon fillet
1¼ lbs tempeh
½ cup vanilla protein powder

Pantry / Grains

1⅓ cups buckwheat groats
2⅛ cups oat bran
⅓ cup quinoa
8 oz shirataki noodles

Nuts, Seeds & Spices

1 cup Brazil nuts
½ cup chia seeds
½ cup ground flaxseed
⅓ cup pumpkin seeds
1⅔ tbsp cinnamon
2 tbsp sesame seeds
2 tbsp turmeric
Sea salt and black pepper

Condiments & Oils

½ cup extra-virgin olive oil
½ cup sesame oil
1½ cups kimchi
3⅔ tbsp miso paste
3⅔ tbsp rice vinegar
⅓ cup tamari

Baking / Sweeteners

1⅓ tbsp stevia powder
1 tbsp nutritional yeast

Cold / Other

5½ cups oat milk
1½ cups water

Tips for the Week

Meal prep: Cook grains and roasted veggies in batches to save time.
Storage: Most meals last 3–4 days in the fridge; smoothies and eggs are best fresh.
Gut boost: Add a spoonful of kimchi or sauerkraut to lunches or dinners for extra probiotics.
Mind-body moment: Notice how your energy shifts through the week — less bloating, better sleep, or calmer digestion are all signs your gut is healing.

7-Day Gut Health Meal Plan Schedule

Day 1 – Monday
Breakfast: Egg & Mushroom Buckwheat Bowl
Snack 1: Cherries & Greek Yogurt
Lunch: Miso Tempeh, Kale & Asparagus with Buckwheat
Snack 2: Apple & Brazil Nuts
Dinner: Chicken & Kimchi with Quinoa

Day 2 – Tuesday
Breakfast: Oat Bran Blueberry Pancakes
Snack 1: Greek Yogurt, Blueberries & Ground Flax Seeds
Lunch: Roasted Sweet Potato & Kale Salad with Salmon
Snack 2: Brazil Nuts & Blueberries
Dinner: Tempeh & Asparagus Shirataki Noodle Bowl

Day 3 – Wednesday
Breakfast: Apple Turmeric Smoothie
Snack 1: Cherries & Greek Yogurt
Lunch: Miso & Sesame Chicken Coleslaw Salad
Snack 2: Apple & Brazil Nuts
Dinner: Miso Glazed Salmon with Cauliflower Rice & Asparagus

Day 4 – Thursday
Breakfast: Overnight Blueberry Oat Bran
Snack 1: Greek Yogurt, Blueberries & Ground Flax Seeds
Lunch: Chicken & Kimchi with Quinoa
Snack 2: Brazil Nuts & Blueberries
Dinner: Roasted Sweet Potato & Kale Salad with Salmon

Day 5 – Friday
Breakfast: Oat Bran Blueberry Pancakes
Snack 1: Cherries & Greek Yogurt
Lunch: Miso Tempeh, Kale & Asparagus with Buckwheat
Snack 2: Apple & Brazil Nuts
Dinner: Tempeh & Asparagus Shirataki Noodle Bowl

Day 6 – Saturday
Breakfast: Apple Turmeric Smoothie
Snack 1: Greek Yogurt, Blueberries & Ground Flax Seeds
Lunch: Miso Glazed Salmon with Cauliflower Rice & Asparagus
Snack 2: Brazil Nuts & Blueberries
Dinner: Miso & Sesame Chicken Coleslaw Salad

Day 7 – Sunday
Breakfast: Overnight Blueberry Oat Bran
Snack 1: Cherries & Greek Yogurt
Lunch: Roasted Sweet Potato & Kale Salad with Salmon
Snack 2: Apple & Brazil Nuts
Dinner: Chicken & Kimchi with Quinoa

Pro Tip:
You can repeat your favorite meals during the week or mix and match — the recipes are designed to complement one another, making it easy to meal prep and stay consistent.

Looking for the recipes? -> Get the full 7 Day Gut Health Meal Plan + Recipes Post HERE.

How to Know Your Gut Health Is Improving

Healing your gut isn’t an overnight process — it’s a gradual shift that happens as inflammation calms, beneficial bacteria thrive, and your body starts to rebalance. Everyone’s timeline looks a little different, but most people start to notice changes within 2–4 weeks of consistent gut-friendly eating.

Here are some positive signs your gut is healing:

Digestive Changes