gut health meal plan 2000 calories
Gut health is a hot topic these days, and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: having diverse gut bacteria mans you may have an easier time maintaining a healthy weight. Looking for a different calorie level? See this same plan at 1,200 and 1,500 calories. Read More: Gut Health: Prebiotics, Probiotics and the “Forgotten Organ” To help you boost your good-gut bacteria count, we created this gut health diet plan that features foods that promote healthy bacteria growth and maintenance. We’ve included healthy probiotic foods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat. Read on and try out this healthy eating plan and see what eating for a healthy gut looks like. How to Meal Prep You Week of Meals: 1. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Day 2 and Day 5. 2. When making theRoasted Root Veggies & Greens over Spiced Lentilsfor dinner on Day 2, make the associated recipe for theSheet-Pan Roasted Vegetables. You’ll use some on Day 2 and will use the leftovers on Days 3 & 6. 3. Make two hard-boiled eggs to have this week. 4. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Days 2 and 5. 5. Make a batch ofBasic Quinoato use for lunch on Days 2 & 5 and dinner on Day 5. There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week. Day 1 edamame and beet salad with fresh herbs and spring mix on a plate Breakfast (480 calories, 11 g fiber) 1 servingBerry-Kefir Smoothie 1 slice whole-wheat bread, toasted 1 Tbsp. peanut butter A.M. Snack (138 calories, 6 g fiber) • 1 medium bell pepper, cut into strips • 1/4 cup Avocado-Yogurt Dip Lunch (387 calories, 15 g fiber) • 1 serving Green Salad with Edamame & Beets • 1 medium orange P.M. Snack (225 calories, 5 g fiber) 1 cup plain nonfat yogurt 1/2 cup raspberries 1 Tbsp. slivered almonds Dinner (592 calories, 9 g fiber) • 1 serving Mediterranean Chicken with Orzo Salad • 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette Evening Snack (160 calories, 2 g fiber) • 2 Tbsp. dark chocolate chips Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Prep the Greek Kale Salad with Quinoa & Chicken so it’s all ready to go for lunch on Day 2. Daily Totals: 1,982 calories, 97 g protein, 198 g carbohydrates, 48 g fiber, 94 g fat, 1,968 mg sodium Day 2 Roasted Root Veggies and Greens over Spiced Lentils Breakfast (473 calories, 10 g fiber) 1 servingCreamy Blueberry-Pecan Overnight Oatmeal 1 hard-boiled egg topped with a pinch each of salt and pepper. 1 medium banana A.M. Snack (128 calories, 3 g fiber) 1 15-oz. bottle kombucha 1 medium orange Lunch (563 calories, 9 g fiber) 1 servingGreek Kale Salad with Quinoa & Chickentopped with 3 Tbsp. crumbled feta cheese 1/2 (6-inch) whole-wheat pita 1/4 cup hummus for dipping P.M. Snack (198 calories, 6 g fiber) 1 medium apple 10 pecan halves Dinner (621 calories, 16 g fiber) • 1 serving Roasted Root Veggies & Greens over Spiced Lentils • 1/2 (6-inch) whole-wheat pita, toasted and drizzled with 2 tsp. olive oil Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day). Daily Totals: 1,983 calories, 74 g protein, 257 g carbohydrates, 44 g fiber, 82 g fat, 2,209 mg sodium Day 3 Roasted Veggie & Hummus Pita Pockets Breakfast (456 calories, 8 g fiber) Peanut-Butter Banana Toast • 2 slices whole-wheat bread, toasted • 2 Tbsp. natural peanut butter • 1 medium banana, sliced A.M. Snack (217 calories, 8 g fiber) 1 medium pear 15 almonds Lunch (418 calories, 13 g fiber) • 1 serving Roasted Veggie & Hummus Pita Pockets • 1 medium orange P.M. Snack (95 calories, 4 g fiber) • 1 medium apple Dinner (694 calories, 5 g fiber) • 1 serving Honey-Garlic Salmon • 1 1/4 cup Easy Brown Rice • 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette Evening Snack (110 calories, 3 g fiber) • 1 cup Pineapple Nice Cream Daily Totals: 1,990 calories, 73 g protein, 278 g carbohydrates, 42 g fiber, 72 g fat, 1,826 mg sodium Day 4 White Bean & Avocado Toast Breakfast (335 calories, 14 g fiber) • 1 serving White Bean & Avocado Toast • 1 medium banana A.M. Snack (305 calories, 6 g fiber) 1 medium apple, sliced 2 Tbsp. peanut butter Lunch (460 calories, 8 g fiber) • 1 serving Kimchi Shrimp Cup of Noodles • 1 medium orange Easy Cucumber Salad • 2 cups sliced cucumber • 2 tsp. lime juice • 1 Tbsp. olive oil • A pinch each salt & pepper P.M. Snack (217 calories, 8 g fiber) 1 medium pear 15 almonds Dinner (497 calories, 8 g fiber) • 1 serving Spaghetti Squash & Chicken with Avocado Pesto Evening Snack (160 calories, 2 g fiber) • 2 Tbsp. dark chocolate chips Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5. Prep the Greek Kale Salad with Quinoa & Chicken so it’s all ready to go for lunch on Day 5. Daily Totals: 1,974 calories, 86 g protein, 221 g carbohydrates, 46 g fiber, 94 g fat, 2,187 mg sodium Day 5 3833448.jpg Breakfast (473 calories, 10 g fiber) 1 servingCreamy Blueberry-Pecan Overnight Oatmeal 1 hard-boiled egg topped with a pinch of pepper. 1 medium banana A.M. Snack (217 calories, 8 g fiber) 1 medium pear 15 almonds Lunch (511 calories, 8 g fiber) 1 servingGreek Kale Salad with Quinoa & Chickentopped with 3 Tbsp. crumbled feta cheese 1/2 (6-inch) whole-wheat pita 2 Tbsp. hummus for dipping P.M. Snack (138 calories, 6 g fiber) • 1 medium bell pepper, cut into strips • 1/4 cup Avocado-Yogurt Dip Dinner (639 calories, 18 g fiber) • 1 serving Tex-Mex Black Bean & Quinoa Bowl topped with 1/2 avocado Daily Totals: 1,979 calories, 77 g protein, 235 g carbohydrates, 49 g fiber, 90 g fat, 2,302 mg sodium Day 6 Berry-Kefir Smoothie Breakfast (399 calories, 13 g fiber) • 1 serving Berry-Kefir Smoothie • 1 medium apple P.M. Snack (265 calories, 6 g fiber) 1 cup plain nonfat yogurt 1/2 cup raspberries 2 Tbsp. slivered almonds Lunch (458 calories, 15 g fiber) • 1 serving Roasted Veggie & Hummus Pita Pockets • 1 medium pear P.M. Snack (176 calories, 3 g fiber) • 1 slice bread toasted and topped with 1 Tbsp. peanut butter Dinner (711 calories, 25 g fiber) • 1 serving Stuffed Sweet Potato with Hummus Dressing • 2 cups mixed greens tossed with 2 Tbsp. each Easy Red-Wine Vinaigrette and crumbled feta cheese Daily Totals: 2,008 calories, 79 g protein, 291 g carbohydrates, 61 g fiber, 70 g fiber, 2,028 mg sodium Day 7 5147361.jpg Breakfast (456 calories, 8 g fiber) Peanut-Butter Banana Toast • 2 slices whole-wheat bread, toasted • 2 Tbsp. natural peanut butter • 1 medium banana, sliced A.M. Snack (249 calories, 7 g fiber) 1 medium apple 15 pecan halves Lunch (359 calories, 9 g fiber) 1 servingKimchi Shrimp Cup of Noodles 3 medium celery stalks 1/4 cupAvocado-Yogurt Dip P.M. Snack (217 calories, 8 g fiber) 1 medium pear 15 almonds Dinner (601 calories, 18 g fiber) • 1 serving Lemony Linguine with Spring Vegetables • 2 cups mixed greens 2 Tbsp. Easy Red-Wine Vinaigrette and 1 Tbsp. slivered almonds Evening Snack (110 calories, 3 g fiber) • 1 cup Pineapple Nice Cream Daily Totals: 1,992 calories, 75 g protein, 257 g carbohydrates, 52 g fiber, 84 g fat, 2,362 mg sodium Watch: How to Make Spaghetti Squash with Chicken & Avocado Pesto
gut health meal plan 2000 calories
gut health meal plan 2000 calories
gut health meal plan 2000 calories
Gut health is a hot topic these days, and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: having diverse gut bacteria mans you may have an easier time maintaining a healthy weight. Looking for a different calorie level? See this same plan at 1,200 and 1,500 calories.
Read More: Gut Health: Prebiotics, Probiotics and the “Forgotten Organ”
To help you boost your good-gut bacteria count, we created this gut health diet plan that features foods that promote healthy bacteria growth and maintenance. We’ve included healthy probiotic foods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat. Read on and try out this healthy eating plan and see what eating for a healthy gut looks like.
How to Meal Prep You Week of Meals:
1. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Day 2 and Day 5. 2. When making theRoasted Root Veggies & Greens over Spiced Lentilsfor dinner on Day 2, make the associated recipe for theSheet-Pan Roasted Vegetables. You’ll use some on Day 2 and will use the leftovers on Days 3 & 6. 3. Make two hard-boiled eggs to have this week. 4. Buy store-bought cooked chicken or prepareBest Poached Chickento have for lunch on Days 2 and 5. 5. Make a batch ofBasic Quinoato use for lunch on Days 2 & 5 and dinner on Day 5.
There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.
Day 1
edamame and beet salad with fresh herbs and spring mix on a plate
Breakfast (480 calories, 11 g fiber)
1 servingBerry-Kefir Smoothie 1 slice whole-wheat bread, toasted 1 Tbsp. peanut butter
A.M. Snack (138 calories, 6 g fiber)
• 1 medium bell pepper, cut into strips
• 1/4 cup Avocado-Yogurt Dip
Lunch (387 calories, 15 g fiber)
• 1 serving Green Salad with Edamame & Beets
• 1 medium orange
P.M. Snack (225 calories, 5 g fiber)
1 cup plain nonfat yogurt 1/2 cup raspberries 1 Tbsp. slivered almonds
Dinner (592 calories, 9 g fiber)
• 1 serving Mediterranean Chicken with Orzo Salad
• 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette
Evening Snack (160 calories, 2 g fiber)
• 2 Tbsp. dark chocolate chips
Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Prep the Greek Kale Salad with Quinoa & Chicken so it’s all ready to go for lunch on Day 2.
Daily Totals: 1,982 calories, 97 g protein, 198 g carbohydrates, 48 g fiber, 94 g fat, 1,968 mg sodium
Day 2
Roasted Root Veggies and Greens over Spiced Lentils
Breakfast (473 calories, 10 g fiber)
1 servingCreamy Blueberry-Pecan Overnight Oatmeal 1 hard-boiled egg topped with a pinch each of salt and pepper. 1 medium banana
A.M. Snack (128 calories, 3 g fiber)
1 15-oz. bottle kombucha 1 medium orange
Lunch (563 calories, 9 g fiber)
1 servingGreek Kale Salad with Quinoa & Chickentopped with 3 Tbsp. crumbled feta cheese 1/2 (6-inch) whole-wheat pita 1/4 cup hummus for dipping
P.M. Snack (198 calories, 6 g fiber)
1 medium apple 10 pecan halves
Dinner (621 calories, 16 g fiber)
• 1 serving Roasted Root Veggies & Greens over Spiced Lentils
• 1/2 (6-inch) whole-wheat pita, toasted and drizzled with 2 tsp. olive oil
Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).
Daily Totals: 1,983 calories, 74 g protein, 257 g carbohydrates, 44 g fiber, 82 g fat, 2,209 mg sodium
Day 3
Roasted Veggie & Hummus Pita Pockets
Breakfast (456 calories, 8 g fiber)
Peanut-Butter Banana Toast
• 2 slices whole-wheat bread, toasted
• 2 Tbsp. natural peanut butter
• 1 medium banana, sliced
A.M. Snack (217 calories, 8 g fiber)
1 medium pear 15 almonds
Lunch (418 calories, 13 g fiber)
• 1 serving Roasted Veggie & Hummus Pita Pockets
P.M. Snack (95 calories, 4 g fiber)
• 1 medium apple
Dinner (694 calories, 5 g fiber)
• 1 serving Honey-Garlic Salmon
• 1 1/4 cup Easy Brown Rice
• 2 cups mixed greens tossed with 2 Tbsp. Easy Red-Wine Vinaigrette
Evening Snack (110 calories, 3 g fiber)
• 1 cup Pineapple Nice Cream
Daily Totals: 1,990 calories, 73 g protein, 278 g carbohydrates, 42 g fiber, 72 g fat, 1,826 mg sodium
Day 4
White Bean & Avocado Toast
Breakfast (335 calories, 14 g fiber)
• 1 serving White Bean & Avocado Toast
• 1 medium banana
A.M. Snack (305 calories, 6 g fiber)
1 medium apple, sliced 2 Tbsp. peanut butter
Lunch (460 calories, 8 g fiber)
• 1 serving Kimchi Shrimp Cup of Noodles
Easy Cucumber Salad
• 2 cups sliced cucumber
• 2 tsp. lime juice
• 1 Tbsp. olive oil
• A pinch each salt & pepper
P.M. Snack (217 calories, 8 g fiber)
Dinner (497 calories, 8 g fiber)
• 1 serving Spaghetti Squash & Chicken with Avocado Pesto
Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5. Prep the Greek Kale Salad with Quinoa & Chicken so it’s all ready to go for lunch on Day 5.
Daily Totals: 1,974 calories, 86 g protein, 221 g carbohydrates, 46 g fiber, 94 g fat, 2,187 mg sodium
Day 5
3833448.jpg
1 servingCreamy Blueberry-Pecan Overnight Oatmeal 1 hard-boiled egg topped with a pinch of pepper. 1 medium banana
Lunch (511 calories, 8 g fiber)
1 servingGreek Kale Salad with Quinoa & Chickentopped with 3 Tbsp. crumbled feta cheese 1/2 (6-inch) whole-wheat pita 2 Tbsp. hummus for dipping
P.M. Snack (138 calories, 6 g fiber)
• 1/4 cup Avocado-Yogurt Dip
Dinner (639 calories, 18 g fiber)
• 1 serving Tex-Mex Black Bean & Quinoa Bowl topped with 1/2 avocado
Daily Totals: 1,979 calories, 77 g protein, 235 g carbohydrates, 49 g fiber, 90 g fat, 2,302 mg sodium
Day 6
Berry-Kefir Smoothie
Breakfast (399 calories, 13 g fiber)
• 1 serving Berry-Kefir Smoothie
• 1 medium apple
P.M. Snack (265 calories, 6 g fiber)
1 cup plain nonfat yogurt 1/2 cup raspberries 2 Tbsp. slivered almonds
Lunch (458 calories, 15 g fiber)
• 1 medium pear
P.M. Snack (176 calories, 3 g fiber)
• 1 slice bread toasted and topped with 1 Tbsp. peanut butter
Dinner (711 calories, 25 g fiber)
• 1 serving Stuffed Sweet Potato with Hummus Dressing
• 2 cups mixed greens tossed with 2 Tbsp. each Easy Red-Wine Vinaigrette and crumbled feta cheese
Daily Totals: 2,008 calories, 79 g protein, 291 g carbohydrates, 61 g fiber, 70 g fiber, 2,028 mg sodium
Day 7
5147361.jpg
A.M. Snack (249 calories, 7 g fiber)
1 medium apple 15 pecan halves
Lunch (359 calories, 9 g fiber)
1 servingKimchi Shrimp Cup of Noodles 3 medium celery stalks 1/4 cupAvocado-Yogurt Dip
Dinner (601 calories, 18 g fiber)
• 1 serving Lemony Linguine with Spring Vegetables
• 2 cups mixed greens 2 Tbsp. Easy Red-Wine Vinaigrette and 1 Tbsp. slivered almonds
Evening Snack (110 calories, 3 g fiber)
Daily Totals: 1,992 calories, 75 g protein, 257 g carbohydrates, 52 g fiber, 84 g fat, 2,362 mg sodium
Watch: How to Make Spaghetti Squash with Chicken & Avocado Pesto
edamame and beet salad with fresh herbs and spring mix on a plate
edamame and beet salad with fresh herbs and spring mix on a plate
Roasted Root Veggies and Greens over Spiced Lentils
Roasted Root Veggies and Greens over Spiced Lentils
Roasted Veggie & Hummus Pita Pockets
Roasted Veggie & Hummus Pita Pockets
White Bean & Avocado Toast
White Bean & Avocado Toast
3833448.jpg
3833448.jpg
Berry-Kefir Smoothie
Berry-Kefir Smoothie
5147361.jpg
5147361.jpg
