30-Day Gut-Healthy Weight-Loss Meal Plan, Created by a Dietitian

• This 30-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000 calories.
• Each day provides at least 83 grams of protein and 30 grams of fiber—two nutrients that promote satiety and can help with weight loss.
• This plan prioritizes gut-healthy nutrients like fiber, prebiotics and probiotics, while limiting added sugar and processed meats.

A healthy and diverse gut microbiome may positively influence several areas of our health. It can reduce the risk of type 2 diabetes, support a healthy immune system, reduce inflammation and may even help promote weight loss and reduce the risk of obesity. If weight loss is your goal, eating to support a healthy gut may be a key strategy. In this 30-day meal plan, we map out an entire month of gut-healthy meals and snacks tailored to promote weight loss. To do this, we include a wide array of probiotic and prebiotic foods and pump up the fiber and protein, both of which can help promote satiety and support weight-loss efforts. We also reduced the calorie level to 1,500 calories per day, with modifications for 1,800 and 2,000 calories for those with different needs. Follow this 30-day gut-healthy meal plan for weight loss to get started. 

Week 1

Cottage Cheese-Berry Bowl.

Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Day 1

Breakfast (339 calories)

A.M. Snack (170 calories)

Lunch (335 calories)

P.M. Snack (150 calories)

• 1 cup low-fat plain kefir
• 1 clementine

Dinner (514 calories)

Daily Totals: 1,508 calories, 89g fat, 89g protein, 102g carbohydrate, 32g fiber, 1,647mg sodium.

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie to breakfast and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Day 2

Breakfast (359 calories)

A.M. Snack (101 calories)

Lunch (288 calories)

P.M. Snack (301 calories)

Dinner (453 calories)

Daily Totals: 1,502 calories, 64g fat, 89g protein, 160g carbohydrate, 40g fiber, 1,832mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 3

Breakfast (339 calories)

A.M. Snack (136 calories)

Lunch (288 calories)

P.M. Snack (301 calories)

Dinner (427 calories)

Daily Totals: 1,490 calories, 79g fat, 84g protein, 129g carbohydrate, 36g fiber, 1,510mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1 serving Pineapple & Avocado Salad to dinner.

Day 4

Breakfast (359 calories)

A.M. Snack (27 calories)

• ½ cup sliced strawberries

Lunch (288 calories)

P.M. Snack (301 calories)

Dinner (529 calories)

Daily Totals: 1,503 calories, 57g fat, 85g protein, 176g carbohydrate, 36g fiber, 1,639mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 5

Breakfast (339 calories)

A.M. Snack (84 calories)

Lunch (288 calories)

P.M. Snack (301 calories)

Dinner (509 calories)

Daily Totals: 1,521 calories, 67g fat, 91g protein, 151g carbohydrate, 32g fiber, 1,847mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 6

Breakfast (359 calories)

A.M. Snack (215 calories)

Lunch (483 calories)

P.M. Snack (62 calories)

Dinner (385 calories)

Daily Totals: 1,504 calories, 43g fat, 88g protein, 198g carbohydrate, 37g fiber, 1,791mg sodium.

Make it 1,800 calories:  Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (290 calories)

A.M. Snack (132 calories)

• ¾ cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (335 calories)

P.M. Snack (35 calories)

Dinner (379 calories)

Daily Totals: 1,522 calories, 57g fat, 83g protein, 188g carbohydrate, 45g fiber, 1,794mg sodium.

Make it 1,800 calories: Add 1 Tbsp. chopped pecans to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Make it 2,000 calories: Add 1 Tbsp. chopped pecans to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Week 2

Chicken Parmesan Casserole.

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Breanna Ghazali

Day 8

Breakfast (397 calories)

A.M. Snack (132 calories)

• ¾ cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (441 calories)

P.M. Snack (35 calories)

Dinner (504 calories)

Daily Totals: 1,508 calories, 65g fat, 100g protein, 133g carbohydrate, 30g fiber, 2,110mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped pecans to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped pecans to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 9

Breakfast (372 calories)

A.M. Snack (101 calories)

Lunch (381 calories)

P.M. Snack (62 calories)

Dinner (576 calories)

Daily Totals: 1,492 calories, 52g fat, 100g protein, 170g carbohydrate, 34g fiber, 1,397mg sodium.

Make it 1,800 calories: Add 1 medium apple to lunch and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 10

Breakfast (372 calories)

A.M. Snack (131 calories)

• ¾ cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (381 calories)

P.M. Snack (101 calories)

Dinner (491 calories)

Daily Totals: 1,476 calories, 63g fat, 89g protein, 152g carbohydrate, 34g fiber, 1,154mg sodium.

Make it 1,800 calories: Add 3 Tbsp. chopped pecans to A.M. snack and add 1 serving Massaged Kale Salad to dinner.

Make it 2,000 calories: Add 3 Tbsp. chopped pecans to A.M. snack, add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Massaged Kale Salad to dinner.

Day 11

Breakfast (372 calories)

A.M. Snack (131 calories)

• ¾ cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (381 calories)

P.M. Snack (101 calories)

Dinner (514 calories)

Daily Totals: 1,499 calories, 55g fat, 85g protein, 181g carbohydrate, 36g fiber, 1,234mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 medium banana to lunch and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 12

Breakfast (372 calories)

A.M. Snack (131 calories)

• ¾ cup nonfat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (381 calories)

P.M. Snack (215 calories)

Dinner (412 calories)

Daily Totals: 1,511 calories, 56g fat, 96g protein, 171g carbohydrate, 36g fiber, 1,020mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 medium banana to lunch and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 13

Breakfast (391 calories)

A.M. Snack (42 calories)

Lunch (412 calories)

P.M. Snack (301 calories)

Dinner (339 calories)

Daily Totals: 1,485 calories, 59g fat, 95g protein, 160g carbohydrate, 34g fiber, 1,674mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 14

Breakfast (391 calories)

A.M. Snack (215 calories)

Lunch (412 calories)

P.M. Snack (40 calories)

• ¾ cup sliced strawberries

Dinner (433 calories)

Daily Totals: 1,491 calories, 60g fat, 83g protein, 171g carbohydrate, 39g fiber, 1,657mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Brussels Sprouts Caesar Salad to dinner.

Week 3

Chicken & Cabbage Soup with Pesto.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

Day 15

Breakfast (363 calories)

A.M. Snack (101 calories)

Lunch (310 calories)

P.M. Snack (301 calories)

Dinner (422 calories)

Daily Totals: 1,496 calories, 63g fat, 89g protein, 158g carbohydrate, 32g fiber, 1,726mg sodium.

Make it 1,800 calories: Add 1 medium apple to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. almond butter to lunch and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 16

Breakfast (283 calories)

A.M. Snack (101 calories)

Lunch (322 calories)

P.M. Snack (219 calories)

Dinner (585 calories)

Daily Totals: 1,510 calories, 72g fat, 107g protein, 120g carbohydrate, 31g fiber, 1,701mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium banana to lunch and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 17

Breakfast (363 calories)

A.M. Snack (131 calories)

Lunch (322 calories)

P.M. Snack (130 calories)

Dinner (536 calories)

Daily Totals: 1,482 calories, 60g fat, 95g protein, 153g carbohydrate, 30g fiber, 1,732mg sodium.

Make it 1,800 calories: Add 1 serving Chickpea & Kale Toast to breakfast and change A.M. snack to 1 medium orange.

Make it 2,000 calories:  Add 1 serving Chickpea & Kale Toast to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.

Day 18

Breakfast (283 calories)

A.M. Snack (95 calories)

Lunch (322 calories)

P.M. Snack (219 calories)

Dinner (595 calories)

Daily Totals: 1,514 calories, 57g fat, 100g protein, 164g carbohydrate, 44g fiber, 1,521mg sodium.

Make it 1,800 calories: Increase to ¼ cup chopped pecans at breakfast and add 1 serving Avocado Toast to dinner.

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 2 Tbsp. almond butter to A.M. snack and add 1 serving Avocado Toast to dinner.

Day 19

Breakfast (363 calories)

A.M. Snack (101 calories)

Lunch (417 calories)

P.M. Snack (219 calories)

Dinner (400 calories)

Daily Totals: 1,500 calories, 55g fat, 104g protein, 157g carbohydrate, 33g fiber, 1,492mg sodium.

Make it 1,800 calories: Add 1 serving Chickpea & Kale Toast to breakfast and omit apple at lunch.

Make it 2,000 calories: Add 1 serving Chickpea & Kale Toast to breakfast and substitute 1 serving Apple with Cinnamon Almond Butter for the plain apple at lunch.

Day 20

Breakfast (283 calories)

A.M. Snack (62 calories)

Lunch (483 calories)

P.M. Snack (101 calories)

Dinner (557 calories)

Daily Totals: 1,486 calories, 58g fat, 110g protein, 142g carbohydrate, 37g fiber, 1,851mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple to lunch.

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium apple to lunch and add 1 serving White Bean–Stuffed Mini Bell Peppers as an evening snack.

Day 21

Breakfast (283 calories)

A.M. Snack (219 calories)

Lunch (352 calories)

P.M. Snack (122 calories)

Dinner (502 calories)

Daily Totals: 1,478 calories, 55g fat, 97g protein, 169g carbohydrate, 33g fiber, 1,616mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 1 cup blueberries at lunch and add 1 serving Citrus-Arugula Salad to dinner.

Week 4

Pumpkin-Date Overnight Oats.

Day 22

Breakfast (290 calories)

A.M. Snack (131 calories)

Lunch (483 calories)

P.M. Snack (165 calories)

Dinner (436 calories)

Daily Totals: 1,505 calories, 54g fat, 97g protein, 169g carbohydrate, 33g fiber, 1,616mg sodium.

Make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 23

Breakfast (317 calories)

A.M. Snack (219 calories)

Lunch (298 calories)

P.M. Snack (165 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Dinner (494 calories)

Daily Totals: 1,493 calories, 59g fat, 93g protein, 153g carbohydrate, 38g fiber, 1,973mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast plus increase to 1 cup raspberries and add ¼ cup sliced almonds at P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 1 serving Apple with Cinnamon Almond Butter to lunch and increase to 1 cup raspberries and add 5 Tbsp. sliced almonds at P.M. snack.

Day 24

Breakfast (317 calories)

A.M. Snack (301 calories)

Lunch (298 calories)

P.M. Snack (195 calories)

Dinner (400 calories)

Daily Totals: 1,511 calories, 70g fat, 87g protein, 134g carbohydrate, 33g fiber, 1,881mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories:  Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to lunch.

Day 25

Breakfast (317 calories)

A.M. Snack (301 calories)

Lunch (298 calories)

P.M. Snack (189 calories)

• 1 large pear
• ½ cup low-fat plain kefir

Dinner (398 calories)

Daily Totals: 1,502 calories, 64g fat, 87g protein, 153g carbohydrate, 30g fiber, 1,862mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 26

Breakfast (317 calories)

A.M. Snack (219 calories)

Lunch (298 calories)

P.M. Snack (165 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Dinner (510 calories)

Daily Totals: 1,509 calories, 67g fat, 94g protein, 137g carbohydrate, 31g fiber, 1,849mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast, reduce to ¼ cup raspberries at P.M. snack and add 1 serving White Bean & Avocado Toast as an evening snack.

Day 27

Breakfast (359 calories)

A.M. Snack (219 calories)

Lunch (345 calories)

P.M. Snack (165 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Dinner (416 calories)

Daily Totals: 1,504 calories, 50g fat, 92g protein, 181g carbohydrate, 37g fiber, 1,173mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 28

Breakfast (359 calories)

A.M. Snack (195 calories)

Lunch (345 calories)

P.M. Snack (98 calories)

• ½ cup nonfat plain strained (Greek-style) yogurt
• ½ cup raspberries

Dinner (500 calories)

Daily Totals: 1,497 calories, 59g fat, 89g protein, 151g carbohydrate, 30g fiber, 1,686mg sodium.

Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.

Make it 2,000 calories:  Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. snack.

Week 5

Slow-Cooker Chicken & White Bean Stew.

Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila

Day 29

Breakfast (283 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (483 calories)

P.M. Snack (163 calories)

Dinner (379 calories)

Daily Totals: 1,513 calories, 52g fat, 122g protein, 146g carbohydrate, 37g fiber, 1,780mg sodium. 

Make it 1,800 calories: Increase to 3 Tbsp. chopped pecans at breakfast and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.

Make it 2,000 calories: Increase to 3 Tbsp. chopped pecans at breakfast, add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 30

Breakfast (290 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (441 calories)

P.M. Snack (195 calories)

Dinner (379 calories)

Daily Totals: 1,510 calories, 59g fat, 95g protein, 144g carbohydrate, 37g fiber, 1,835mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast, add 1 medium orange to lunch and add 1 serving White Bean–Stuffed Mini Bell Peppers as an evening snack.

Frequently Asked Questions

• ​​Is it OK to mix and match meals if there is one I do not like?

  Yes, feel free to mix and match meals if there’s one you don’t like. You can repeat a meal in this plan, opt for leftovers or browse some of our other gut-healthy recipes for additional inspiration. When creating this gut-healthy meal plan for weight loss, we had a few parameters in mind. They include daily goals of 1,500 calories, at least 80 grams of protein and 30 grams of fiber, prioritizing foods that contain prebiotics and probiotics as well as avoiding added sugar and processed meat. If you’re making a swap with a recipe not in this plan, you may want to keep these parameters in mind.

• Can I eat the same breakfast or lunch every day?

  You can eat the same breakfast and lunch if you prefer. The breakfasts range from 283 calories to 397 calories, while the lunches span 288 to 483 calories. If you’re closely monitoring calories or other parameters, you may want to adjust a snack or two to meet your goals.

• Why is there not a modification for 1,200 calories?

  We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

• What’s the difference between probiotics and prebiotics?

  Probiotics are living organisms that are found in bacteria or yeast. They can provide benefits for the gut by diversifying and strengthening the gut microbiome. Food sources of probiotics include yogurt, kefir, cottage cheese, kimchi, sauerkraut, miso and kombucha. Prebiotics are complex carbohydrates that help feed the gut microbiome to keep it strong. Sources of prebiotics include mushrooms, garlic, onion, oats, cabbage, beans and banana.

Other Tips for Healthy Weight Loss

In addition to lifestyle strategies, like regular exercise and a good sleep routine, there are some nutrition strategies that can help promote weight loss. 

• Add Foods Rich in Probiotics: Research shows that including probiotics in your routine may help prevent weight gain, reduce waist circumference and promote weight loss. Food sources of probiotics include yogurt, kefir, miso, kombucha and cottage cheese.
• Focus on Fiber: Fiber is a type of indigestible carbohydrate with so many benefits. It can improve blood sugar levels and promote better digestion and a healthier heart. Research continuously links a high-fiber diet to a healthier body weight and better weight-loss results for people who are trying to lose weight. Yet, just 7% of adults in the United States reach their daily fiber goals of about 28 grams per day. Food sources of fiber include beans, lentils, whole grains, nuts, seeds, fruits and vegetables. 
• Include Protein at Meals: Because protein is digested more slowly than simple carbohydrates, like added sugar and refined grains, eating protein at meals is linked to better weight-loss outcomes. When digested, protein also helps regulate hunger hormones by inhibiting the hormone ghrelin, which can make us feel hungry, and by stimulating the release of satiety hormones that help us feel full.
• Drink Water: Staying adequately hydrated can help you feel your best. Opting for water or other zero-calorie beverages can help promote weight loss, especially when they’re replacing sugary and calorie-rich beverages. Excess added sugar can disrupt the gut microbiome and negatively influence gut health. For a variety of reasons, it’s helpful to limit added sugar—particularly if you’re trying to lose weight and improve gut health.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. 

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