🌿 7-Day Gut Reset Meal Plan
(Healing-focused | reduces bad bacteria | restores balance) Read to the bottom for full shopping list.
DAY 1
Breakfast:
- Scrambled eggs cooked in olive oil
- Spinach + zucchini sauté
- ½ cup blueberries
Lunch:
- Grilled chicken breast
- Mixed green salad (romaine, cucumber, carrots)
- Olive oil + lemon dressing
Dinner:
- Baked salmon
- Steamed green beans
- Roasted carrots
Snack:
- Coconut yogurt (unsweetened) with chia seeds
DAY 2
Breakfast:
- Smoothie: spinach, strawberries, chia, coconut milk
Lunch:
- Turkey lettuce wraps
- Side of sliced cucumber
Dinner:
- Ground turkey + zucchini stir fry cooked in coconut oil
Snack:
- Handful of raspberries
DAY 3
Breakfast:
- Two eggs
- Sautéed bell peppers
- ½ cup kiwi
Lunch:
- White fish (tilapia, cod)
- Steamed bok choy
- Lemon + olive oil drizzle
Dinner:
- Chicken breast
- Roasted spaghetti squash
- Side salad
Snack:
- Carrot sticks with almond butter
DAY 4
Breakfast:
- Coconut chia pudding topped with strawberries
Lunch:
- Salmon salad: romaine, cucumber, carrots, avocado
- Olive oil vinaigrette
Dinner:
- Lean beef patties
- Roasted zucchini + green beans
Snack:
- Coconut yogurt + pumpkin seeds
DAY 5
Breakfast:
- Omelet with spinach, bell pepper
- ½ cup blueberries
Lunch:
- Chicken and veggie soup (zucchini, carrots, spinach in bone broth)
Dinner:
- Turkey meatballs (gluten-free)
- Steamed broccoli
Snack:
- Kiwi or raspberries
DAY 6
Breakfast:
- Smoothie: spinach, blueberries, chia, coconut milk
Lunch:
- Tuna salad lettuce cups
- Side carrots
Dinner:
- Baked cod
- Roasted carrots
- Simple green salad
Snack:
- Coconut yogurt or sliced cucumber
DAY 7
Breakfast:
- Eggs cooked in coconut oil
- Sautéed spinach
- Kiwi or berries
Lunch:
- Ground chicken bowl: zucchini, carrots, spinach
- Drizzle of olive oil
Dinner:
- Salmon
- Steamed green beans
- Roasted spaghetti squash
Snack:
- Handful of pumpkin seeds
🌱 Optional Add-Ons for Faster Healing
(Not required, but science-backed)
- Bone broth once or twice daily
- Ginger tea or peppermint tea for inflammation
- Oil of oregano (short-term antimicrobial)
- Berberine (for dysbiosis + H. pylori)
- L-glutamine (gut lining repair)
- Probiotic — start AFTER week 1
🛒 Gut Reset Shopping List
(Low-FODMAP | Low Sugar | Anti-Inflammatory | Gut-Healing)
🥩 Proteins
- Chicken breasts
- Ground chicken
- Ground turkey
- Turkey breast slices (nitrate-free)
- Salmon (fresh or frozen)
- White fish (cod, tilapia)
- Lean ground beef (grass-fed if possible)
- Eggs
- Tuna (in water)
🥬 Vegetables (Low-FODMAP / Gut-Friendly)
- Spinach
- Zucchini
- Carrots
- Green beans
- Bell peppers
- Cucumbers
- Romaine lettuce
- Bok choy
- Spaghetti squash
- Broccoli (small amounts tolerated in most cases)
🍓 Fruits (Low-Sugar)
- Blueberries
- Strawberries
- Raspberries
- Kiwi
- Citrus (optional)
🥥 Healthy Fats
- Olive oil
- Coconut oil
- Avocado (1–2 per week)
- Ghee or butter
- Pumpkin seeds
- Chia seeds
- Almond butter (no sugar added)
🍲 Healing Foods
- Bone broth (chicken or beef)
- Coconut yogurt (unsweetened)
🥤 Beverages
- Herbal teas (ginger, peppermint)
- Coconut milk (unsweetened)
🌿 Herbs & Seasoning
- Ginger
- Oregano
- Basil
- Thyme
- Lemons
(Avoid garlic/onion during gut reset — they feed fermentation.)
🧂 Optional Natural Antimicrobials
(Use only if you tolerate them)
- Oil of oregano
- Berberine
- Grapefruit seed extract
