You’ve probably heard about gut health and even read why it’s important for you. With all of the information out there, it can be tough to decipher exactly what your next steps are. Because of that, we’ve created this meal plan as an action guide so you can experience the change you want to see within your gut - and overall health.

Your gut is more than just your digestive system — it’s your body’s communication hub. Inside your gut lives a community of trillions of bacteria, fungi, and microbes known as the gut microbiome. When this ecosystem is balanced, it supports smooth digestion, a strong immune system, steady energy, and even a stable mood.

But when it’s out of balance, you might notice symptoms that seem unrelated to digestion, like:

Bloating or gas after meals
Sugar cravings or fatigue
Skin issues like acne or dryness
Brain fog or mood swings
Trouble losing weight despite healthy eating
Irregular bowel movements

These are all signs your gut may be dysregulated — meaning inflammation, stress, or diet have disrupted the natural balance of your gut bacteria.

The good news? You can begin to restore that balance with nourishing foods designed to feed the good bacteria, reduce inflammation, and support digestion from the inside out.

The 7-Day Gut Health Meal Plan

This meal plan is inspired by the 4R Gut Healing Method — a functional nutrition approach that helps to:

Remove irritants (like processed foods and added sugars)
Replace with nutrient-rich, whole foods
Reinoculate with probiotic and prebiotic foods
Repair the gut lining with fiber, healthy fats, and amino acids

You’ll find high-fiber meals, fermented foods, and anti-inflammatory ingredients like turmeric, kale, and miso — all selected to support optimal gut health.

How to Customize for Your Gut

Everyone’s gut is different. Some people feel their best with more fiber; others need a slower transition. Try these simple tweaks to personalize your plan:

Vegetarian or vegan: Swap chicken or salmon for tofu, tempeh, or lentils.
Gluten-free: Choose certified gluten-free oats and buckwheat.
More probiotic power: Add extra kimchi, sauerkraut, or kefir.
Easier digestion: Lightly steam cruciferous veggies like kale and cauliflower.

Listen to your body as you go — the goal is to find balance and nourishment, not perfection.

Breakfast Recipes

Egg & Mushroom Buckwheat Bowl
Servings: 2 | Calories: ~295 per serving
Ingredients

⅓ cup buckwheat groats
1⅓ tbsp extra-virgin olive oil (divided)
1 small garlic clove, minced
6 cremini mushrooms, sliced
1 cup asparagus, chopped
2 stalks green onion, chopped (divided)
2 cups chopped kale
2 tbsp tamari
2 eggs

Directions

Cook buckwheat per package directions.
Heat half the oil in a pan over medium heat. Add garlic, mushrooms, asparagus, and half the green onion; sauté 5–7 min.
Add kale and tamari; cook 2 min until wilted. Remove from heat.
In another pan, heat remaining oil; cook eggs to preference.
Divide buckwheat, veggies, and eggs between bowls. Garnish with remaining green onions.

Oat Bran Blueberry Pancakes
Servings: 3 | Calories: ~471 per serving
Ingredients

6 eggs
1⅛ cups plain Greek yogurt (divided)
1 tbsp cinnamon
3 tbsp ground flaxseed
1½ tsp stevia powder
1½ cups oat bran
2¼ cups blueberries (divided)
1 tbsp olive oil

Directions

Whisk eggs, half the yogurt, cinnamon, flaxseed, and stevia. Stir in oat bran; fold in ⅔ of blueberries.
Heat oil in a skillet over medium-high heat. Pour ½ cup batter per pancake; cook until bubbles form, flip, and cook 1–2 min more.
Serve with remaining yogurt and blueberries on top.

Apple Turmeric Smoothie
Servings: 1 | Calories: ~430 per serving
Ingredients

1¼ cups oat milk
1 small apple, cored and chopped
½ cup cauliflower rice (or florets)
¼ cup vanilla protein powder
1 tbsp turmeric
1 tbsp chia seeds

Directions

Combine all ingredients in a blender; blend until smooth.
Pour into a glass and enjoy immediately.

Overnight Blueberry Oat Bran
Servings: 2 | Calories: ~228 per serving
Ingredients

⅔ cup oat bran
1 cup oat milk (unsweetened)
½ cup plain Greek yogurt
⅛ tsp sea salt
2 tsp stevia powder
⅔ cup blueberries
1 tbsp ground flaxseed

Directions

Mix oat bran, milk, yogurt, salt, and stevia in a bowl or jar.
Refrigerate overnight (at least 8 hrs).
Stir in blueberries and flaxseed before serving.

Snack Ideas

Cherries & Greek Yogurt
Servings: 1 | Calories: ~139
½ cup Greek yogurt topped with ½ cup pitted cherries.
Optional: drizzle of honey or cacao nibs.

Apple & Brazil Nuts
Servings: 1 | Calories: ~314
Slice 1 apple and serve with ¼ cup Brazil nuts — a selenium-rich, crunchy snack.

Greek Yogurt, Blueberries & Ground Flax Seeds
Servings: 1 | Calories: ~188
Mix 2 tbsp ground flaxseed into ½ cup Greek yogurt and top with ⅓ cup blueberries.

Brazil Nuts & Blueberries
Servings: 1 | Calories: ~261
Pair ¼ cup Brazil nuts with ½ cup blueberries for antioxidants + healthy fats.

Lunch & Dinner Recipes

Miso Tempeh, Kale & Asparagus with Buckwheat
Servings: 3 | Calories: ~447
Ingredients

½ cup buckwheat groats
2 tbsp olive oil (divided)
1½ tbsp miso paste
1½ tbsp rice vinegar
3 garlic cloves (divided)
12 oz tempeh, sliced
9 cremini mushrooms, sliced
1½ cups asparagus, chopped
3 stalks green onion (divided)
3 cups kale, chopped

Directions

Cook buckwheat.
Preheat oven 375°F. Mix half the oil, miso, vinegar, and half the garlic; brush onto tempeh and bake 15–20 min.
Sauté remaining garlic, mushrooms, asparagus, and half the onion 3–5 min. Add kale to wilt.
Serve veggies and tempeh over buckwheat; top with remaining onions.

Roasted Sweet Potato & Kale Salad with Salmon
Servings: 2 | Calories: ~491
Ingredients

1 medium sweet potato, cut into fries
1 red bell pepper, sliced
3 tbsp olive oil (divided)
Salt & pepper
10 oz salmon fillet
¼ tsp turmeric
1 tbsp lemon juice
2 cups chopped kale
2 tbsp pumpkin seeds

Directions

Preheat oven 400°F. Toss sweet potato & pepper with ⅓ oil, salt, and pepper; bake 15 min.
Add salmon, season with turmeric; bake 12–15 min more.
Whisk remaining oil, lemon juice, salt, and pepper for dressing.
Massage kale with dressing; plate kale, salmon, veggies, and pumpkin seeds.

Tempeh & Asparagus Shirataki Noodle Bowl
Servings: 2 | Calories: ~459
Ingredients

3 tbsp sesame oil
2 tbsp tamari
1 tsp rice vinegar
1 tbsp nutritional yeast
1 garlic clove, minced
8 oz tempeh, cubed
2 cups asparagus, chopped
8 oz shirataki noodles
1 green onion, chopped
½ tsp sesame seeds

Directions

Whisk sesame oil, tamari, vinegar, yeast, and garlic.
Toss tempeh & asparagus with half; roast 400°F for 20–25 min.
Heat noodles with remaining marinade 3–4 min.
Divide noodles, top with tempeh, asparagus, onion, and sesame seeds.

Chicken & Kimchi with Quinoa
Servings: 2 | Calories: ~376
Ingredients

⅓ cup quinoa
1 tbsp sesame oil (divided)
8 oz chicken breast, thinly sliced
2 cups coleslaw mix
1 red bell pepper, thinly sliced
1 cup mushrooms, sliced
1 garlic clove, minced
1 tbsp tamari
1½ tsp sesame seeds
½ cup kimchi

Directions

Cook quinoa.
Heat half oil; cook chicken 5–7 min. Remove.
Add remaining oil, coleslaw, pepper, mushrooms; cook 3 min. Add garlic 1 min.
Stir in tamari, sesame seeds, and chicken. Serve over quinoa, top with kimchi.

Miso Glazed Salmon with Cauliflower Rice & Asparagus
Servings: 3 | Calories: ~389
Ingredients

1½ tbsp miso paste
2¼ tsp rice vinegar
2¼ tbsp sesame oil (divided)
1⅛ lb salmon fillet
3 cups asparagus, trimmed
Salt & pepper
1½ cups cauliflower rice
3 green onions, sliced
1 tbsp sesame seeds

Directions

Preheat oven 400°F. Mix miso, vinegar, and ⅔ oil; brush onto salmon.
Arrange salmon & asparagus on a lined sheet; drizzle asparagus with remaining oil, salt, and pepper. Bake 15–20 min.
Sauté cauliflower rice 3–5 min; stir in onions.
Serve salmon with rice & asparagus; sprinkle sesame seeds.

Miso & Sesame Chicken Coleslaw Salad
Servings: 2 | Calories: ~344
Ingredients

1 tsp tamari
3 tbsp water
1 tbsp sesame oil
2 tsp miso paste
1 tbsp rice vinegar
12 oz chicken breast
1 red bell pepper, julienned
2 cups coleslaw mix
2 green onions, sliced
1 tbsp sesame seeds

Directions

Whisk tamari, water, oil, miso, and vinegar.
Reserve ¾ for salad; brush rest on chicken. Grill 6–8 min per side; slice.
Toss pepper, coleslaw, and onions with dressing; top with chicken and sesame seeds.

Mind–Body Moment

Pause before you eat. Notice the colors, textures, and aroma of your food. Each bite is nourishment for your gut — and for your mind.
As your digestion steadies, pay attention: is your energy smoother, mood lighter, or focus clearer? That’s your gut thanking you.

Next Steps

📌 Get the full grocery list and weekly meal plan for this post - HERE

More Posts to Read:

Done-for-You Guides

50 Anti-Inflammatory Meals → 50 healthy recipes
Mediterranean Diet Refresh → complete program for weight loss & wellness

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy: