7-Day Anti-Inflammatory Meal Plan for Leaky Gut, Created by a Dietitian
Experiencing leaky gut? This anti-inflammatory meal plan can help.
EatingWell
Reviewed by Dietitian Maria Laura Haddad-Garcia
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.
Related: 10 Best and Worst Foods for Leaky Gut, According to Dietitians
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.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Yes, you can mix and match meals as you please. This is a great way to ensure you're actually enjoying what you eat, making it easier to stick to your health goals. When we built this meal plan, we made sure each day's totals came in around 1,500 calories, less than 2,300 milligrams of sodium, and at least 60 grams of protein and 28 grams of fiber. (We also include modifications if you want to eat closer to 1,200 or 2,000 calories.) So, if you aim to eat within a particular calorie range or hit a certain amount of any one nutrient, like protein or fiber, daily, be conscious of choosing swaps to help you meet those goals. You can check out more of our gut-healthy and anti-inflammatory recipes for inspiration.
Can I eat the same breakfast or lunch every day?
Yes, of course. While we offer different recipes throughout the week to ensure each day is delicious and exciting, we know that repeating meals can be easier and more practical at times. If you aim to eat within a particular calorie range or hit a certain amount of any nutrient, like protein or fiber, choose swaps to help you meet those nutrition goals. For reference, when we built this plan, we aimed for various calorie ranges at each meal to help create a balanced, energizing day of meals at 1,500 calories. For breakfast, we aimed for 300 to 350 calories per meal; for lunch, 350 to 400 calories; for dinner, 425 to 525 calories.
Can I benefit from this meal if I do not have leaky gut?
Yes, definitely! Anyone can benefit from incorporating anti-inflammatory and gut-healthy foods, since a healthy gut and lower inflammation levels can help prevent chronic disease.
Related: 12 Foods to Improve Your Gut Health Overnight
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
Make Triple-Berry Blended Oats to have for breakfast on Days 2 through 5.
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)
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
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
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 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 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
Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines
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 medium bell pepper, sliced
2 Tbsp. hummus
P.M. Snack (62 calories)
1 medium orange
Dinner (521 calories)
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 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-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-oz. slice whole-wheat baguette
P.M. Snack (190 calories)
1 serving (3 balls) Blueberry-Lemon Energy Balls
Dinner (452 calories)
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.
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