7-Day Gut Health Diet Plan: A Beginner’s Guide to Better Food Choices

Embarking on a journey to improve your gut health can feel overwhelming, especially if you’re dealing with gut issues or leaning towards obesity.

So, I have designed this 7-day gut health diet plan (vegan & non-vegan friendly) as a beginner-friendly guide to kickstart your journey towards better food choices and a healthier gut.

While this plan is not a quick fix for weight loss or immediate gut healing, it will lay the groundwork for positive changes.

Let’s start with the basics – a list of things you’ll need in your kitchen:

Grocery List

Produce

• Berries (mixed and fresh)
• Apples
• Pears
• Bananas
• Spinach (1 large bag or bunch)
• Avocado (4-5)
• Sweet potatoes (4-5)
• Bell peppers (4)
• Zucchini (2)
• Carrots (1 bag)
• Cherry tomatoes (1 pint)
• Cucumber (2)
• Lemons (3)
• Mixed vegetables (e.g., bell peppers, broccoli)
• Onions (2)
• Garlic (1 bulb)
• Fresh herbs (e.g., parsley, cilantro)
• Tomatoes (for wraps)

Meat & Dairy

• Chicken breast (8-10 pieces) (Non-Vegan)
• Chicken tenders (1-2 pounds) (Non-Vegan)
• Salmon fillets (2) (Non-Vegan)
• Tofu (2-3 blocks) (Vegan)

Pantry Items

• Chia seeds (1 package)
• Almond milk (or any non-dairy milk, 1-2 cartons)
• Maple syrup (1 small bottle)
• Gluten-free soy sauce (1 bottle)
• Olive oil (1 bottle)
• Almond butter (1 jar)
• Almond yogurt (1 container)
• Nuts (e.g., almonds, walnuts, 1 small bag)
• Quinoa (1 box)
• Gluten-free breadcrumbs (1 package)
• Gluten-free tortillas (1 pack)
• Mixed beans (e.g., kidney beans, black beans, 1-2 cans or 1-2 bags dried)
• Rice cakes (1 pack)
• Hummus (1 container)
• Granola (1 pack)

Spices & Seasonings

• Chili flakes (1 small jar)
• Ginger (1 piece or jar of ground ginger)
• Thyme (dried, 1 small jar)
• Bay leaves (1 small jar)
• Rosemary (dried, 1 small jar)
• Salt
• Pepper

Other

• Coconut yogurt (1 container) (Vegan)
• Feta cheese (1 small block or crumbled) (Non-Vegan)

7-Day Gut Health Diet Plan

Day 1

Breakfast: Overnight Chia Pudding

• Mix 3 tablespoons chia seeds with 1 cup almond milk and a touch of maple syrup. Refrigerate overnight. Top with fresh berries before serving.

Lunch: Spicy Chicken & Veggie Stir-Fry

• Non-Vegan: Sauté sliced chicken breast with minced garlic, ginger, and chili flakes. Add chopped bell peppers and zucchini, stir in gluten-free soy sauce, and cook until veggies are tender.
• Vegan Alternative: Replace chicken with cubed tofu.

Dinner: Air-Fried Chicken Tenders with Sweet Potato Fries

• Non-Vegan: Coat chicken tenders with gluten-free breadcrumbs and air fry at 375°F (190°C) for 12-15 minutes. Slice sweet potatoes, toss with olive oil, and air fry at 375°F (190°C) for 15-20 minutes.
• Vegan Alternative: Use tofu cubes instead of chicken.

Snack: Apple Slices with Almond Butter

• Slice the apple and serve with almond butter.

Day 2

Breakfast: Almond Yogurt with Fruit and Nuts

• Spoon almond yogurt into a bowl. Top with mixed berries, nuts, and a drizzle of maple syrup.

Lunch: Chicken & Quinoa Salad

• Non-Vegan: Cook quinoa and mix with chopped cherry tomatoes, cucumber, and sliced grilled chicken. Dress with lemon juice, olive oil, and fresh herbs.
• Vegan Alternative: Replace chicken with grilled tofu

Dinner: Slow Cooker Chicken Soup

• Non-Vegan: Combine diced chicken breast, carrots, celery, onions, and bay leaves in the slow cooker. Pour in chicken broth and add thyme. Cook on low for 6-8 hours.
• Vegan Alternative: Use vegetable broth and add extra veggies or beans.

Snack: Carrot Sticks with Hummus

• Slice carrots and dip in hummus.

Day 3

Breakfast: Smoothie Bowl

• Blend 1 cup of spinach, 1 banana, 1 cup of frozen berries, and 1 cup of almond milk. Pour into a bowl and top with chia seeds.

Lunch: Hummus & Avocado Lettuce Wraps

• Layer avocado and tomato slices in lettuce leaves and spread with hummus.

Dinner: Air-fried salmon with Roasted Veggies

• Non-Vegan: Season salmon with lemon juice, olive oil, and minced garlic. Air fry at 375°F (190°C) for 10-12 minutes. Roast mixed veggies at 400°F (200°C) for 15-20 minutes.
• Vegan Alternative: Use tofu instead of salmon.

Snack: Pear Slices with Almond Butter

• Slice the pear and serve with almond butter.

Day 4

Breakfast: Avocado Toast on Gluten-Free Bread

• Toast gluten-free bread. Mash avocado with lemon juice, salt, and pepper. Spread on toast.

Lunch: Tofu & Spinach Wraps

• Layer cooked and sliced tofu, spinach, and bell peppers in gluten-free tortillas. Spread with hummus.

Dinner: Slow Cooker Vegetable & Bean Stew

• Combine mixed beans, diced potatoes, carrots, onions, and rosemary in the slow cooker. Add vegetable broth and cook on low for 6-8 hours.

Snack: Blueberry Chia Jam with Rice Cakes

• Cook blueberries with chia seeds and maple syrup until thickened. Spread on rice cakes.

Day 5

Breakfast: Berry Chia Pudding

• Mix 3 tablespoons chia seeds with 1 cup almond milk and a touch of honey. Refrigerate overnight. Top with mixed berries before serving.

Lunch: Grilled Chicken & Vegetable Skewers

• Non-Vegan: Thread pieces of chicken breast and vegetables onto skewers. Grill until cooked through.
• Vegan Alternative: Use tofu instead of chicken.

Dinner: Air-Fried Stuffed Bell Peppers

• Non-Vegan: Stuff bell peppers with a mixture of ground chicken, quinoa, and veggies. Air fry at 375°F (190°C) for 15-20 minutes.
• Vegan Alternative: Use lentils instead of ground chicken.

Snack: Cucumber Slices with Guacamole

• Slice cucumber and serve with guacamole.

Day 6

Breakfast: Green Smoothie

• Blend 1 cup spinach, 1 banana, 1/2 avocado, and 1 cup almond milk until smooth.

Lunch: Quinoa & Black Bean Salad

• Mix cooked quinoa with black beans, corn, cherry tomatoes, and avocado. Dress with lime juice and cilantro.

Dinner: Air-Fried Chicken Drumsticks with Steamed Broccoli

• Non-Vegan: Season chicken drumsticks with spices and air fry at 375°F (190°C) for 25-30 minutes. Steam broccoli.
• Vegan Alternative: Use chickpea patties instead of chicken.

Snack: Mixed Nuts

• A small handful of mixed nuts.

Day 7

Breakfast: Coconut Yogurt with Granola and Fruit

• Spoon coconut yogurt into a bowl. Top with granola and fresh fruit.

Lunch: Mediterranean Chickpea Salad

• Mix chickpeas with cherry tomatoes, cucumber, olives, and feta cheese. Dress with olive oil and lemon juice.

Dinner: Stuffed Sweet Potatoes

• Bake sweet potatoes and stuff with a mixture of black beans, corn, and avocado.

Snack: Strawberry & Almond Smoothie

• Blend 1 cup strawberries, 1/2 banana, 1 cup almond milk, and a handful of almonds until smooth.

Takeaway

Congratulations on taking the first step towards improving your gut health!

This 7-day diet plan is a foundational tool for better food choices and a healthier gut.

While immediate results may not be visible, consistency with this plan sets the stage for long-term health improvements. Stick with it, and you’ll be on your way to a healthier lifestyle.

For personalized guidance or more advanced dietary plans, feel free to reach out.

Here’s to a happier, healthier gut!