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: Oats with berries, flaxseeds & yogurt
- Lunch: Quinoa veggie bowl with chickpeas
- Dinner: Lentil curry with spinach
- Snack: Apple + handful of almonds
Day 2
- Breakfast: Smoothie (spinach, banana, oats, kefir)
- Lunch: Whole-grain wrap with hummus, avocado & veggies
- Dinner: Oven-roasted veggies (broccoli, carrots, zucchini) + tofu
- Snack: Kefir or kombucha
Day 3
- Breakfast: Yogurt with chia seeds & sugar-free granola
- Lunch: Lentil soup with carrots & celery
- Dinner: Baked sweet potato topped with beans, corn & salsa
- Snack: Mixed berries
Day 4
- Breakfast: Avocado toast with tomatoes
- Lunch: Mediterranean chickpea salad (olive oil, cucumber, parsley)
- Dinner: Veggie stir-fry with tempeh
- Snack: Kiwi
Day 5
- Breakfast: Berry-oat smoothie with flaxseeds
- Lunch: Whole-grain pasta with lentil bolognese
- Dinner: Baked salmon (optional) with quinoa & broccoli
- Snack: Yogurt or kefir
Day 6
- Breakfast: Overnight oats (oats, banana, cinnamon)
- Lunch: Chili sin carne (beans, tomatoes, corn)
- Dinner: Vegetable curry with turmeric & coconut milk
- Snack: Carrots with hummus
Day 7
- Breakfast: Fruit bowl with yogurt & walnuts
- Lunch: Falafel plate with tahini & salad
- Dinner: Veggie fried rice with edamame
- Snack: Kombucha
Week 2
Day 8
- Breakfast: Oats with apple, cinnamon & almonds
- Lunch: Sweet potato–lentil salad
- Dinner: Zucchini pasta with tomatoes & basil
- Snack: Mango
Day 9
- Breakfast: Protein smoothie (oats, berries, yogurt)
- Lunch: Tempeh rice bowl
- Dinner: Roasted cauliflower with hummus
- Snack: Mandarin oranges
Day 10
- Breakfast: Greek yogurt with honey & walnuts
- Lunch: Broccoli-tahini salad
- Dinner: Lentil dal with basmati rice
- Snack: Whole-grain crispbread with avocado
Day 11
- Breakfast: Chia pudding with berries
- Lunch: Chickpea bowl with cucumber & tahini
- Dinner: Stir-fried veggies with shrimp (optional)
- Snack: Banana with peanut butter
Day 12
- Breakfast: Berry-oat-flax yogurt smoothie
- Lunch: Whole-grain spaghetti with pesto & cherry tomatoes
- Dinner: Tofu curry with chickpeas
- Snack: Fermented veggies (sauerkraut or kimchi)
Day 13
- Breakfast: Scrambled eggs (or tofu scramble) with spinach
- Lunch: Red lentil soup
- Dinner: Veggie quinoa skillet
- Snack: Grapes
Day 14
- Breakfast: Overnight oats with berries
- Lunch: Buddha bowl (lentils, veggies, avocado, sesame)
- Dinner: Baked potatoes with herb yogurt (or soy yogurt)
- Snack: 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)
