Light, delicious & designed to support your microbiome.
This 14-day plan is simple, flavorful and full of fiber, prebiotics and plant diversity — all essentials for a happy, healthy gut.
Every meal is:
- easy to make
- gut-friendly
- mostly plant-based
- full of natural nutrients
Optional animal proteins are included for flexibility.
WEEK 1
Day 1
- Breakfast:Â Oats with berries, flaxseeds & yogurt
- Lunch:Â Quinoa veggie bowl with chickpeas
- Dinner:Â Lentil curry with spinach
- Snack:Â Apple + handful of almonds
Day 2
- Breakfast:Â Smoothie (spinach, banana, oats, kefir)
- Lunch:Â Whole-grain wrap with hummus, avocado & veggies
- Dinner:Â Oven-roasted veggies (broccoli, carrots, zucchini) + tofu
- Snack:Â Kefir or kombucha
Day 3
- Breakfast:Â Yogurt with chia seeds & sugar-free granola
- Lunch:Â Lentil soup with carrots & celery
- Dinner:Â Baked sweet potato topped with beans, corn & salsa
- Snack:Â Mixed berries
Day 4
- Breakfast:Â Avocado toast with tomatoes
- Lunch:Â Mediterranean chickpea salad (olive oil, cucumber, parsley)
- Dinner:Â Veggie stir-fry with tempeh
- Snack:Â Kiwi
Day 5
- Breakfast:Â Berry-oat smoothie with flaxseeds
- Lunch:Â Whole-grain pasta with lentil bolognese
- Dinner:Â Baked salmon (optional) with quinoa & broccoli
- Snack:Â Yogurt or kefir
Day 6
- Breakfast:Â Overnight oats (oats, banana, cinnamon)
- Lunch:Â Chili sin carne (beans, tomatoes, corn)
- Dinner:Â Vegetable curry with turmeric & coconut milk
- Snack:Â Carrots with hummus
Day 7
- Breakfast:Â Fruit bowl with yogurt & walnuts
- Lunch:Â Falafel plate with tahini & salad
- Dinner:Â Veggie fried rice with edamame
- Snack:Â Kombucha
Week 2
Day 8
- Breakfast:Â Oats with apple, cinnamon & almonds
- Lunch: Sweet potato–lentil salad
- Dinner:Â Zucchini pasta with tomatoes & basil
- Snack:Â Mango
Day 9
- Breakfast:Â Protein smoothie (oats, berries, yogurt)
- Lunch:Â Tempeh rice bowl
- Dinner:Â Roasted cauliflower with hummus
- Snack:Â Mandarin oranges
Day 10
- Breakfast:Â Greek yogurt with honey & walnuts
- Lunch:Â Broccoli-tahini salad
- Dinner:Â Lentil dal with basmati rice
- Snack:Â Whole-grain crispbread with avocado
Day 11
- Breakfast:Â Chia pudding with berries
- Lunch:Â Chickpea bowl with cucumber & tahini
- Dinner:Â Stir-fried veggies with shrimp (optional)
- Snack:Â Banana with peanut butter
Day 12
- Breakfast:Â Berry-oat-flax yogurt smoothie
- Lunch:Â Whole-grain spaghetti with pesto & cherry tomatoes
- Dinner:Â Tofu curry with chickpeas
- Snack:Â Fermented veggies (sauerkraut or kimchi)
Day 13
- Breakfast:Â Scrambled eggs (or tofu scramble) with spinach
- Lunch:Â Red lentil soup
- Dinner:Â Veggie quinoa skillet
- Snack:Â Grapes
Day 14
- Breakfast:Â Overnight oats with berries
- Lunch:Â Buddha bowl (lentils, veggies, avocado, sesame)
- Dinner:Â Baked potatoes with herb yogurt (or soy yogurt)
- Snack:Â Dark chocolate (70%+)
Master Grocery List (For All 14 Days)
Screenshot them so that you won't forget when next time grocery shopping!
Vegetables (high diversity)
- broccoli
- carrots
- zucchini
- spinach
- cauliflower
- sweet potatoes
- tomatoes
- cucumber
- bell peppers
- onions
- garlic
- celery
- leafy greens (arugula, lettuce, kale)
Fruits
- berries
- apples
- bananas
- kiwi
- mango
- grapes
- mandarins
Grains & Legumes
- rolled oats
- quinoa
- whole-grain pasta
- basmati rice
- whole-grain bread
- chickpeas
- lentils (red & green)
- black beans
Proteins
- tofu
- tempeh
- edamame
- hummus
- Greek yogurt
- kefir
- salmon or shrimp (optional)
Fermented foods
- sauerkraut
- kimchi
- yogurt
- kombucha
- kefir
Nuts & Seeds
- almonds
- walnuts
- chia seeds
- flaxseeds
Extras
- olive oil
- tahini
- fresh herbs (basil, parsley, dill)
- herbal tea (ginger, peppermint, fennel)
