7-Day Anti-Inflammatory Meal Plan for Leaky Gut, Created by a Dietitian

A healthy and flourishing gastrointestinal tract forms a tight barrier that controls what gets absorbed into your bloodstream. Yet, in cases of leaky gut, the GI tract is damaged and more permeable, allowing food particles, bacteria and other damaging substances to leak into the blood. This increased permeability may increase inflammation and other related symptoms, such as digestive issues, fatigue and joint pain. Though experts’ understanding of the gut microbiome and its impact on overall well-being is just touching the surface, growing research indicates that a healthy gut may play a role in many facets of our overall health, even impacting the risk of developing anxiety and depression. 

While there are different causes of leaky gut, such as chronic antibiotic use, alcohol intake, stress and an unhealthy diet, research has found that incorporating anti-inflammatory foods can help manage this condition. Additionally, research has shown that anti-inflammatory nutrients can lead to a healthier gut microbiome in general.

Why This Meal Plan Is Great for You

In this seven-day meal plan, we combine forces by incorporating the principles of the anti-inflammatory diet with foods that support a healthy gut. You’ll find anti-inflammatory food staples, like antioxidant-rich fruits and vegetables, healthy fats like nuts and seeds, and probiotic-rich foods such as yogurt and kefir. 

We set the base calorie level for this meal plan at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day, depending on individual calorie needs. As with all meal plans, this is a framework for a gut-healthy anti-inflammatory eating plan, so you can feel free to make any adjustments to fit your needs.

Anti-Inflammatory Foods to Focus On

• Fish, especially fish rich in omega-3 fatty acids, such as salmon, tuna, sardines and mackerel
• Beans
• Lentils
• Fruit, including berries, pomegranates, cherries, citrus fruits, apples, pears and more
• Vegetables, such as dark leafy greens, beets, broccoli, cabbage, cauliflower and more
• Potato and sweet potato
• Winter squash
• Whole grains
• Fermented foods, such as yogurt, kefir, kimchi, tempeh and sauerkraut
• Olive oil
• Nuts
• Seeds
• Avocado
• Herbs and spices

How to Meal-Prep Your Week of Meals

1. Make Triple-Berry Blended Oats to have for breakfast on Days 2 through 5.
2. Prepare Blueberry-Lemon Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (417 calories)

• 1 serving No-Cook Black Bean Salad
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 plum

Dinner (393 calories)

• 1 serving Gochujang-Glazed Salmon with Garlic Spinach
• ½ cup cooked quinoa
  

Daily Totals: 1,495 calories, 66g fat, 85g protein, 154g carbohydrate, 33g fiber, 1,454mg sodium

Make it 1,200 calories: Omit yogurt at breakfast and pistachios at P.M. snack.

Make it 2,000 calories: Add 1 medium banana to breakfast, 1 serving Blueberry-Lemon Energy Balls to A.M. snack and 2 Tbsp. natural peanut butter to the apple at lunch.

Day 2

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (141 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (417 calories)

• 1 serving No-Cook Black Bean Salad
• 1 medium apple

P.M. Snack (99 calories)

• 1 large hard-boiled egg
• ¼ cup blueberries

Dinner (478 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 serving Cabbage Caesar Salad

Daily Totals: 1,523 calories, 61g fat, 67g protein, 196g carbohydrate, 45g fiber, 1,375mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup sliced cucumber and omit apple at lunch and hard-boiled egg at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch, increase to 2 large hard-boiled eggs at P.M. snack, and add 1 serving Blueberry-Lemon Energy Balls as an evening snack.

Day 3

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (190 calories)

• 1 serving (3 balls) Blueberry-Lemon Energy Balls

Lunch (394 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (113 calories)

• ¾ cup low-fat plain kefir
• 1 plum

Dinner (436 calories)

• 1 serving Skillet Bruschetta Chicken
• 1 serving Asparagus with Balsamic & Parmesan

Daily Totals: 1,522 calories, 63g fat, 80g protein, 170g carbohydrate, 34g fiber, 1,435mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine, omit pepper with hummus at lunch, and omit kefir at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 4

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (394 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (62 calories)

• 1 medium orange

Dinner (521 calories)

• 1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce

Daily Totals: 1,508 calories, 50g fat, 70g protein, 207g carbohydrate, 46g fiber, 1,510mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and bell pepper with hummus at lunch and change dinner to Massaged Kale Salad with Roasted Squash & Chickpeas.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Massaged Kale Salad to dinner.

Day 5

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (190 calories)

• 1 serving (3 balls) Blueberry-Lemon Energy Balls

Lunch (394 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (113 calories)

• ¾ cup low-fat plain kefir
• 1 plum

Dinner (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

Daily Totals: 1,502 calories, 64g fat, 74g protein, 172g carbohydrate, 37g fiber, 1,490mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and omit hummus at lunch and kefir at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (369 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• ½ cup blackberries

A.M. Snack (190 calories)

• 1 serving (3 balls) Blueberry-Lemon Energy Balls

Lunch (352 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1-oz. slice whole-wheat baguette

P.M. Snack (131 calories)

• 1 large pear

Dinner (471 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving Cherry, Wild Rice & Quinoa Salad

Daily Totals: 1,513 calories, 65g fat, 70g protein, 172g carbohydrate, 29g fiber, 1,828mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit baguette at lunch, and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Day 7

Breakfast (399 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 medium orange

A.M. Snack (131 calories)

• 1 large pear

Lunch (352 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1-oz. slice whole-wheat baguette

P.M. Snack (190 calories)

• 1 serving (3 balls) Blueberry-Lemon Energy Balls

Dinner (452 calories)

• 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Daily Totals: 1,525 calories, 60g fat, 69g protein, 190g carbohydrate, 30g fiber, 1,550mg sodium

Make it 1,200 calories: Change A.M. snack to ¾ cup low-fat plain kefir, omit baguette at lunch, and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.