30-Day High-Protein Gut Healthy Meal Plan, Created by a Dietitian

Looking to eat more protein but wondering how to support your gut-health in the process? We’ve got you covered. In this 30-day high-protein, gut-healthy meal plan we map out an entire month of high-protein meals and snacks tailored to promote a healthy gut. To do this, we include a variety of plant-based proteins, such as legumes, nuts and seeds, which research links to an improved and more diverse gut microbiome. In addition to a variety of plant-proteins, we also include foods rich in prebiotics, probiotics and fiber, all of which can support a healthy gut. Growing research connects a healthy and robust gut microbiome with improved health outcomes, such as a reduced risk of type 2 diabetes, some cancers and obesity. Because of its impact on so many facets of our health, it’s no wonder why improving gut-health is a priority for so many. In this 30-day plan, you’ll find meal-prep tips at the beginning of each week and three different calorie levels to choose from, so this gut-healthy, high-protein routine can work for most people. 

Week 1

Meal-Prep Tips:

1. Make High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on days 2 through 4. 
2. Prepare Lemon-Blueberry Granola to have with breakfast throughout the month.
3. Make High-Protein Pasta Salad to have for lunch on days 2 through 5.

Day 1

Breakfast (318 calories)

A.M. Snack (195 calories)

Lunch (468 calories)

P.M. Snack (261 calories)

Dinner (555 calories)

Daily Totals: 1,797 calories, 76g fat, 111g protein, 171g carbohydrate, 36g fiber, 2,086mg sodium.

Make it 1,500 calories: Omit cantaloupe at lunch and omit P.M. snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 2

Breakfast (478 calories)

A.M. Snack (180 calories)

Lunch (385 calories)

P.M. Snack (261 calories)

Dinner (491 calories)

Daily Totals: 1,795 calories, 98g fat, 91g protein, 152g carbohydrate, 40g fiber, 1,516mg sodium.

Make it 1,500 calories: Omit No-Sugar-Added Chia Seed Jam at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (478 calories)

A.M. Snack (101 calories)

Lunch (385 calories)

P.M. Snack (261 calories)

Dinner (565 calories)

Daily Totals: 1,790 calories, 92g fat, 99g protein, 156g carbohydrate, 43g fiber, 1,551mg sodium.

Make it 1,500 calories: Omit P.M. snack and omit the baguette at dinner.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 4

Breakfast (478 calories)

A.M. Snack (130 calories)

Lunch (385 calories)

P.M. Snack (261 calories)

Dinner (520 calories)

Daily Totals: 1,774 calories, 92g fat, 101g protein, 149g carbohydrate, 39g fiber, 1,829mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 5

Breakfast (318 calories)

A.M. Snack (301 calories)

Lunch (385 calories)

P.M. Snack (261 calories)

Dinner (529 calories)

Daily Totals: 1,794 calories, 80g fat, 94g protein, 191g carbohydrate, 37g fiber, 1,387mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 6

Breakfast (408 calories)

A.M. Snack (170 calories)

Lunch (416 calories)

P.M. Snack (261 calories)

Dinner (526 calories)

Daily Totals: 1,781 calories, 91g fat, 97g protein, 159g carbohydrate, 32g fiber, 962mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 clementine to lunch and 1 serving Pineapple & Avocado Salad to dinner.

Day 7

Breakfast (408 calories)

A.M. Snack (219 calories)

Lunch (416 calories)

P.M. Snack (261 calories)

Dinner (477 calories)

Daily Totals: 1,781 calories, 79g fat, 90g protein, 198g carbohydrate, 41g fiber, 1,721mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 2

Meal-Prep Tips: 

1. Make Shredded Wheat with Raisins & Walnuts to have for breakfast throughout this week. 
2. Prepare Chicken & Cabbage Soup with Pesto to have for lunch on days 9 through 12. 
3. Make Pizza Pistachios to have as a snack throughout the next two weeks.
4. On Day 12, reserve two servings of Chicken Parmesan Casserole from dinner to have for lunch on days 13 & 14.

Day 8

Breakfast (352 calories)

A.M. Snack (180 calories)

Lunch (583 calories)

P.M. Snack (177 calories)

Dinner (504 calories)

Daily Totals: 1,796 calories, 88g fat, 95g protein, 175g carbohydrate, 46g fiber, 1,641mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.

Day 9

Breakfast (584 calories)

A.M. Snack (222 calories)

Lunch (381 calories)

P.M. Snack (177 calories)

Dinner (414 calories)

Daily Totals: 1,778 calories, 82g fat, 95g protein, 186g carbohydrate, 35g fiber, 1,319mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 3 Tbsp. sliced almonds to the A.M. snack.

Day 10

Breakfast (584 calories)

A.M. Snack (42 calories)

Lunch (381 calories)

P.M. Snack (177 calories)

Dinner (629 calories)

Daily Totals: 1,813 calories, 98g fat, 100g protein, 158g carbohydrate, 35g fiber, 1,716mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Banana Green Smoothie and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack.

Day 11

Breakfast (584 calories)

A.M. Snack (219 calories)

Lunch (381 calories)

P.M. Snack (177 calories)

Dinner (439 calories)

Daily Totals: 1,800 calories, 82g fat, 93g protein, 197g carbohydrate, 37g fiber, 1,588mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Banana Green Smoothie and omit peach at lunch.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 12

Breakfast (397 calories)

A.M. Snack (301 calories)

Lunch (381 calories)

P.M. Snack (170 calories)

Dinner (556 calories)

Daily Totals: 1,805 calories, 81g fat, 109g protein, 171g carbohydrate, 36g fiber, 2,034mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 13

Breakfast (584 calories)

A.M. Snack (222 calories)

Lunch (412 calories)

P.M. Snack (177 calories)

Dinner (421 calories)

Daily Totals: 1,816 calories, 93g fat, 95g protein, 176g carbohydrate, 35g fiber, 1,878mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Banana Green Smoothie and omit raspberries at A.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. sliced almonds to the A.M. snack.

Day 14

Breakfast (408 calories)

A.M. Snack (170 calories)

Lunch (412 calories)

P.M. Snack (62 calories)

Dinner (744 calories)

Daily Totals: 1,796 calories, 85g fat, 99g protein, 174g carbohydrate, 33g fiber, 1,582mg sodium.

Make it 1,500 calories: Omit blueberries at breakfast and omit both the A.M. and P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.

Week 3

Meal-Prep Tips: 

1. Make Vegan Burrito Bowls with Cauliflower Rice to have for lunch on days 16 through 19.
2. Prepare Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 15

Breakfast (408 calories)

A.M. Snack (268 calories)

Lunch (468 calories)

P.M. Snack (177 calories)

Dinner (436 calories)

Evening Snack (62 calories)

Daily Totals: 1,819 calories, 86g fat, 113g protein, 167g carbohydrate, 32g fiber, 1,781mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 16

Breakfast (398 calories)

A.M. Snack (170 calories)

Lunch (392 calories)

P.M. Snack (205 calories)

Dinner (620 calories)

Daily Totals: 1,783 calories, 85g fat, 103g protein, 160g carbohydrate, 30g fiber, 1,756mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 17

Breakfast (391 calories)

A.M. Snack (180 calories)

Lunch (324 calories)

P.M. Snack (215 calories)

Dinner (682 calories)

Daily Totals: 1,792 calories, 88g fat, 91g protein, 174g carbohydrate, 42g fiber, 1,918mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 18

Breakfast (508 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries 
• 3 Tbsp. sliced almonds
• 1 serving Lemon-Blueberry Granola

A.M. Snack (215 calories)

Lunch (392 calories)

P.M. Snack (205 calories)

Dinner (493 calories)

Daily Totals: 1,811 calories, 90g fat, 90g protein, 179g carbohydrate, 40g fiber, 1,596mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the apple at lunch.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 19

Breakfast (391 calories)

A.M. Snack (215 calories)

Lunch (392 calories)

P.M. Snack (205 calories)

Dinner (612 calories)

Daily Totals: 1,813 calories, 90g fat, 96g protein, 172g carbohydrate, 45g fiber, 2,256mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the apple at lunch.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 20

Breakfast (408 calories)

A.M. Snack (195 calories)

Lunch (439 calories)

P.M. Snack (205 calories)

Dinner (541 calories)

Daily Totals: 1,778 calories, 80g fat, 95g protein, 175g carbohydrate, 35g fiber, 1,901mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 21

Breakfast (356 calories)

A.M. Snack (227 calories)

Lunch (439 calories)

P.M. Snack (205 calories)

Dinner (595 calories)

Daily Totals: 1,820 calories, 86g fat, 88g protein, 201g carbohydrate, 33g fiber, 1,666mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup cherries.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Week 4

Meal-Prep Tips: 

1. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 23 through 26. 
2. On Day 26, reserve 2 servings of High-Protein Anti-Inflammatory Veggie Soup from dinner to have for lunch on days 27 & 28.

Day 22

Breakfast (352 calories)

A.M. Snack (301 calories)

Lunch (430 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (502 calories)

Daily Totals: 1,789 calories, 95g fat, 89g protein, 163g carbohydrate, 46g fiber, 1,460mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 23

Breakfast (408 calories)

A.M. Snack (318 calories)

Lunch (405 calories)

P.M. Snack (193 calories)

Dinner (461 calories)

Daily Totals: 1,785 calories, 76g fat, 109g protein, 186g carbohydrate, 37g fiber, 1,431mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup sliced strawberries.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 24

Breakfast (352 calories)

A.M. Snack (301 calories)

Lunch (405 calories)

P.M. Snack (193 calories)

Dinner (558 calories)

Daily Totals: 1,810 calories, 88g fat, 92g protein, 184g carbohydrate, 49g fiber, 1,700mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 25

Breakfast (408 calories)

A.M. Snack (195 calories)

Lunch (405 calories)

P.M. Snack (131 calories)

Dinner (679 calories)

Daily Totals: 1,818 calories, 71g fat, 131g protein, 163g carbohydrate, 32g fiber, 1,598mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.

Day 26

Breakfast (352 calories)

A.M. Snack (301 calories)

Lunch (405 calories)

P.M. Snack (262 calories)

• ¾ cup low-fat plain kefir
• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (478 calories)

Daily Totals: 1,799 calories, 83g fat, 93g protein, 191g carbohydrate, 46g fiber, 1,190mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Simplest Spinach Salad to dinner.

Day 27

Breakfast (408 calories)

A.M. Snack (268 calories)

Lunch (478 calories)

P.M. Snack (215 calories)

Dinner (442 calories)

Daily Totals: 1,811 calories, 75g fat, 88g protein, 216g carbohydrate, 36g fiber, 1,343mg sodium.

Make it 1,500 calories: Reduce to ¾ cup yogurt at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.

Day 28

Breakfast (391 calories)

A.M. Snack (180 calories)

Lunch (478 calories)

P.M. Snack (195 calories)

Dinner (563 calories)

Daily Totals: 1,806 calories, 96g fat, 93g protein, 150g carbohydrate, 34g fiber, 1,990mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ½ cup raspberries to the A.M. snack and add ½ an avocado, sliced, to dinner.

Week 5

Day 29

Breakfast (318 calories)

A.M. Snack (301 calories)

Lunch (583 calories)

P.M. Snack (62 calories)

Dinner (536 calories)

Daily Totals: 1,799 calories, 68g fat, 96g protein, 219g carbohydrate, 38g fiber, 1,417mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.

Day 30

Breakfast (408 calories)

A.M. Snack (62 calories)

Lunch (583 calories)

P.M. Snack (115 calories)

• 1 cup low-fat plain kefir

Dinner (628 calories)

Daily Totals: 1,795 calories, 87g fat, 92g protein, 171g carbohydrate, 31g fiber, 1,324mg sodium.

Make it 1,500 calories: Omit A.M. snack and change lunch to 1 serving Green Salad with Edamame & Beets.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack.

Gut-Healthy Benefits of this Plan

• High-Fiber: Each day supplies at least 30 grams of fiber, which is a type of indigestible carbohydrate found in plants. Eating adequate fiber is linked to improved heart health, a lower risk of developing type 2 diabetes, reduced risk of obesity and better gut health. Fiber-rich foods include whole grains, legumes and many fruits and vegetables.
• Contains Prebiotics: Prebiotics include complex carbohydrates, like inulin. They can help feed and nourish gut bacteria to keep it diverse and strong. Food sources of probiotics include garlic, onion, legumes, whole-grains, apples, avocado and oats.
• Variety of Plant-Based Proteins: Eating a variety of plant-based proteins can help support a healthy gut and diversify the gut microbiome, plus many of them are a good source of fiber. In this 30-day plan, you’ll find an array of beans and lentils, tofu, tempeh, whole-grains, nuts and seeds. 
• Rich in Probiotics: We include probiotic-rich foods, like yogurt and kefir, throughout this 30-day plan. Probiotics can help support a healthy gut. For an extra probiotic-boost, consider purchasing a cottage cheese brand that includes added live cultures.