Fiber has manyhealth benefits, including helping keep our digestive system regular.
Many fiber-rich foods, such as oats, bananas and beans, also containprebiotics.
Prebiotics provide nutrients to fuel beneficial gut bacteria, which helps them flourish.
Photo:Jen Causey/Robby Lozano
This plan provides an average of 85 grams of protein per day.
To support a healthy gut, we opted to skipadded sugarin this plan.
Check the Nutrition Facts label to see whereadded sugarsmay be making their way into your routine.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (234 calories)
Lunch (420 calories)
P.M. Make it 2,000 calories:Add 1 medium banana to lunch and increase to 2 Tbsp.
Antonis Achilleos
almond butter at P.M. snack.
Daily Totals:1,799 calories, 69g fat, 78g protein, 232g carbohydrate, 44g fiber, 2,034mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit yogurt at P.M. snack.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 1,500 calories:Change A.M. snack to 14 cup blueberries and change P.M. snack to 1 plum.
Make it 2,000 calories:Add 2 Tbsp.
Kelsey Hansen
almond butter to P.M. snack.
Snack (154 calories)
P.M. Daily Totals:1,823 calories, 88g fat, 72g protein, 203g carbohydrate, 37g fiber, 2,075mg sodium.
Make it 1,500 calories:Change A.M. snack to 14 cup raspberries and omit yogurt at P.M. snack.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Julia Bayless
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Daily Totals:1,779 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,980mg sodium.
Make it 1,500 calories:Omit almond butter at P.M. snack and omit evening snack.
Stacy Allen
Frequently Asked Questions
Yes, we have tons ofgut-healthyrecipes to choose from.
If youd prefer to repeat a meal or choose a different one entirely, go for it.
Definitely, feel free to eat the same breakfast or lunch every day if thats easier.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Each breakfast has 317 to 366 calories while the lunch options span 420 to 639 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
High-fiber foods include beans, lentils, whole grains, nuts, seeds and fruits and vegetables.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
