{"id":314751,"date":"2025-08-03T14:20:11","date_gmt":"2025-08-03T14:20:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/314751\/"},"modified":"2025-08-03T14:20:11","modified_gmt":"2025-08-03T14:20:11","slug":"30-day-high-protein-gut-healthy-meal-plan-created-by-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/314751\/","title":{"rendered":"30-Day High-Protein Gut Healthy Meal Plan, Created by a Dietitian"},"content":{"rendered":"<ul>\n<li>This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories<\/li>\n<li>Each day provides at least 88 grams of protein and 30 grams of fiber\u2014two nutrients that help support satiety.\u00a0<\/li>\n<li>This plan includes a variety of high-protein foods as well as nutrients that can support gut-health, such as fiber and probiotic-rich foods.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Looking to eat more protein but wondering how to support your gut-health in the process? We\u2019ve 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\u2019s no wonder why improving gut-health is a priority for so many. In this 30-day plan, you\u2019ll 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.\u00a0\n<\/p>\n<p>  Week 1  <\/p>\n<p>Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:<\/strong><\/p>\n<ol id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/high-protein-blueberry-peanut-butter-chia-pudding-11713745\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">High-Protein Blueberry &amp; Peanut Butter Chia Pudding<\/a> to have for breakfast on days 2 through 4.\u00a0<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/lemon-blueberry-granola-8654733\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Lemon-Blueberry Granola<\/a> to have with breakfast throughout the month.<\/li>\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/high-protein-pasta-salad-11712920\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">High-Protein Pasta Salad<\/a> to have for lunch on days 2 through 5.<\/li>\n<\/ol>\n<p>  Day 1<br \/>\n  Breakfast (318 calories)  <\/p>\n<p>  A.M. Snack (195 calories)  <\/p>\n<p>  Lunch (468 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (555 calories)  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,797 calories, 76g fat, 111g protein, 171g carbohydrate, 36g fiber, 2,086mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit cantaloupe at lunch and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\n<\/p>\n<p>  Day 2<br \/>\n  Breakfast (478 calories)  <\/p>\n<p>  A.M. Snack (180 calories)  <\/p>\n<p>  Lunch (385 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (491 calories)  <\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,795 calories, 98g fat, 91g protein, 152g carbohydrate, 40g fiber, 1,516mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit <a href=\"https:\/\/www.eatingwell.com\/no-added-sugar-chia-seed-jam-8728331\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">No-Sugar-Added Chia Seed Jam<\/a> at breakfast and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 3<br \/>\n  Breakfast (478 calories)  <\/p>\n<p>  A.M. Snack (101 calories)  <\/p>\n<p>  Lunch (385 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (565 calories)  <\/p>\n<p id=\"mntl-sc-block_70-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,790 calories, 92g fat, 99g protein, 156g carbohydrate, 43g fiber, 1,551mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_72-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack and omit the baguette at dinner.\n<\/p>\n<p id=\"mntl-sc-block_74-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 4<br \/>\n  Breakfast (478 calories)  <\/p>\n<p>  A.M. Snack (130 calories)  <\/p>\n<p>  Lunch (385 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (520 calories)  <\/p>\n<p id=\"mntl-sc-block_92-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,774 calories, 92g fat, 101g protein, 149g carbohydrate, 39g fiber, 1,829mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_94-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_96-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 5<br \/>\n  Breakfast (318 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (385 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (529 calories)  <\/p>\n<p id=\"mntl-sc-block_114-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,794 calories, 80g fat, 94g protein, 191g carbohydrate, 37g fiber, 1,387mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_116-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_118-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-snack-jar-with-fruit-8411316\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese Snack Jar with Fruit<\/a> as an evening snack.\n<\/p>\n<p>  Day 6<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (526 calories)  <\/p>\n<p id=\"mntl-sc-block_136-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,781 calories, 91g fat, 97g protein, 159g carbohydrate, 32g fiber, 962mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_138-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_140-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 clementine to lunch and 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/252829\/pineapple-avocado-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Pineapple &amp; Avocado Salad<\/a> to dinner.\n<\/p>\n<p>  Day 7<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (219 calories)  <\/p>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (477 calories)  <\/p>\n<p id=\"mntl-sc-block_158-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,781 calories, 79g fat, 90g protein, 198g carbohydrate, 41g fiber, 1,721mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_160-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_162-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Week 2  <\/p>\n<p>Photographer: Brie Goldman,\u00a0Food Stylist: Annie Probst,\u00a0Prop Stylist: Breanna Ghazali<\/p>\n<p id=\"mntl-sc-block_166-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_168-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/shredded-wheat-with-raisins-walnuts-8714238\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Shredded Wheat with Raisins &amp; Walnuts<\/a> to have for breakfast throughout this week.\u00a0<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/chicken-cabbage-soup-with-pesto-8362641\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Chicken &amp; Cabbage Soup with Pesto<\/a> to have for lunch on days 9 through 12.\u00a0<\/li>\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/recipe\/7881711\/pizza-pistachios\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Pizza Pistachios<\/a> to have as a snack throughout the next two weeks.<\/li>\n<li>On Day 12, reserve two servings of <a href=\"https:\/\/www.eatingwell.com\/recipe\/281599\/chicken-parmesan-casserole\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">Chicken Parmesan Casserole<\/a> from dinner to have for lunch on days 13 &amp; 14.<\/li>\n<\/ol>\n<p>  Day 8<br \/>\n  Breakfast (352 calories)  <\/p>\n<p>  A.M. Snack (180 calories)  <\/p>\n<p>  Lunch (583 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (504 calories)  <\/p>\n<p id=\"mntl-sc-block_186-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,796 calories, 88g fat, 95g protein, 175g carbohydrate, 46g fiber, 1,641mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_188-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium orange.\n<\/p>\n<p id=\"mntl-sc-block_190-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.\n<\/p>\n<p>  Day 9<br \/>\n  Breakfast (584 calories)  <\/p>\n<p>  A.M. Snack (222 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (414 calories)  <\/p>\n<p id=\"mntl-sc-block_208-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,778 calories, 82g fat, 95g protein, 186g carbohydrate, 35g fiber, 1,319mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_210-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 large pear and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_212-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 cup low-fat plain kefir to breakfast and add 3 Tbsp. sliced almonds to the A.M. snack.\n<\/p>\n<p>  Day 10<br \/>\n  Breakfast (584 calories)  <\/p>\n<p>  A.M. Snack (42 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (629 calories)  <\/p>\n<p id=\"mntl-sc-block_230-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,813 calories, 98g fat, 100g protein, 158g carbohydrate, 35g fiber, 1,716mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_232-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change breakfast to 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251353\/strawberry-banana-green-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Strawberry-Banana Green Smoothie<\/a> and omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_234-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the A.M. snack.\n<\/p>\n<p>  Day 11<br \/>\n  Breakfast (584 calories)  <\/p>\n<p>  A.M. Snack (219 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (439 calories)  <\/p>\n<p id=\"mntl-sc-block_252-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,800 calories, 82g fat, 93g protein, 197g carbohydrate, 37g fiber, 1,588mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_254-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change breakfast to 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251353\/strawberry-banana-green-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Strawberry-Banana Green Smoothie<\/a><strong> <\/strong>and omit peach at lunch.\n<\/p>\n<p id=\"mntl-sc-block_256-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 12<br \/>\n  Breakfast (397 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (381 calories)  <\/p>\n<p>  P.M. Snack (170 calories)  <\/p>\n<p>  Dinner (556 calories)  <\/p>\n<p id=\"mntl-sc-block_274-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,805 calories, 81g fat, 109g protein, 171g carbohydrate, 36g fiber, 2,034mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_276-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_278-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 13<br \/>\n  Breakfast (584 calories)  <\/p>\n<p>  A.M. Snack (222 calories)  <\/p>\n<p>  Lunch (412 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (421 calories)  <\/p>\n<p id=\"mntl-sc-block_296-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,816 calories, 93g fat, 95g protein, 176g carbohydrate, 35g fiber, 1,878mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_298-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change breakfast to 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251353\/strawberry-banana-green-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Strawberry-Banana Green Smoothie<\/a><strong> <\/strong>and omit raspberries at A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_300-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. sliced almonds to the A.M. snack.\n<\/p>\n<p>  Day 14<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (412 calories)  <\/p>\n<p>  P.M. Snack (62 calories)  <\/p>\n<p>  Dinner (744 calories)  <\/p>\n<p id=\"mntl-sc-block_318-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,796 calories, 85g fat, 99g protein, 174g carbohydrate, 33g fiber, 1,582mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_320-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit blueberries at breakfast and omit both the A.M. and P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_322-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the P.M. snack.\n<\/p>\n<p>  Week 3  <\/p>\n<p>Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum<\/p>\n<p id=\"mntl-sc-block_326-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_328-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/recipe\/269843\/vegan-burrito-bowls-with-cauliflower-rice\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Vegan Burrito Bowls with Cauliflower Rice<\/a> to have for lunch on days 16 through 19.<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/anti-inflammatory-energy-balls-8634894\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Anti-Inflammatory Energy Balls<\/a> to have as a snack throughout the week.<\/li>\n<\/ol>\n<p>  Day 15<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (468 calories)  <\/p>\n<p>  P.M. Snack (177 calories)  <\/p>\n<p>  Dinner (436 calories)  <\/p>\n<p>  Evening Snack (62 calories)  <\/p>\n<p id=\"mntl-sc-block_349-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,819 calories, 86g fat, 113g protein, 167g carbohydrate, 32g fiber, 1,781mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_351-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and evening snack.\n<\/p>\n<p id=\"mntl-sc-block_353-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the evening snack.\n<\/p>\n<p>  Day 16<br \/>\n  Breakfast (398 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (392 calories)  <\/p>\n<p>  P.M. Snack (205 calories)  <\/p>\n<p>  Dinner (620 calories)  <\/p>\n<p id=\"mntl-sc-block_371-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,783 calories, 85g fat, 103g protein, 160g carbohydrate, 30g fiber, 1,756mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_373-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 medium apple and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_375-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 17<br \/>\n  Breakfast (391 calories)  <\/p>\n<p>  A.M. Snack (180 calories)  <\/p>\n<p>  Lunch (324 calories)  <\/p>\n<p>  P.M. Snack (215 calories)  <\/p>\n<p>  Dinner (682 calories)  <\/p>\n<p id=\"mntl-sc-block_393-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,792 calories, 88g fat, 91g protein, 174g carbohydrate, 42g fiber, 1,918mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_395-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium apple.\n<\/p>\n<p id=\"mntl-sc-block_397-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 18<br \/>\n  Breakfast (508 calories)  <\/p>\n<ul id=\"mntl-sc-block_401-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained (Greek-style) yogurt<\/li>\n<li>\u00bd cup blueberries\u00a0<\/li>\n<li>3 Tbsp. sliced almonds<\/li>\n<li>1 serving <a href=\"https:\/\/www.eatingwell.com\/lemon-blueberry-granola-8654733\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Lemon-Blueberry Granola<\/a><\/li>\n<\/ul>\n<p>  A.M. Snack (215 calories)  <\/p>\n<p>  Lunch (392 calories)  <\/p>\n<p>  P.M. Snack (205 calories)  <\/p>\n<p>  Dinner (493 calories)  <\/p>\n<p id=\"mntl-sc-block_415-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,811 calories, 90g fat, 90g protein, 179g carbohydrate, 40g fiber, 1,596mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_417-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and omit the apple at lunch.\n<\/p>\n<p id=\"mntl-sc-block_419-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n<p>  Day 19<br \/>\n  Breakfast (391 calories)  <\/p>\n<p>  A.M. Snack (215 calories)  <\/p>\n<p>  Lunch (392 calories)  <\/p>\n<p>  P.M. Snack (205 calories)  <\/p>\n<p>  Dinner (612 calories)  <\/p>\n<p id=\"mntl-sc-block_437-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,813 calories, 90g fat, 96g protein, 172g carbohydrate, 45g fiber, 2,256mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_439-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and omit the apple at lunch.\n<\/p>\n<p id=\"mntl-sc-block_441-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. natural peanut butter to the apple at lunch.\n<\/p>\n<p>  Day 20<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (195 calories)  <\/p>\n<p>  Lunch (439 calories)  <\/p>\n<p>  P.M. Snack (205 calories)  <\/p>\n<p>  Dinner (541 calories)  <\/p>\n<p id=\"mntl-sc-block_459-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,778 calories, 80g fat, 95g protein, 175g carbohydrate, 35g fiber, 1,901mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_461-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium apple.\n<\/p>\n<p id=\"mntl-sc-block_463-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 21<br \/>\n  Breakfast (356 calories)  <\/p>\n<p>  A.M. Snack (227 calories)  <\/p>\n<p>  Lunch (439 calories)  <\/p>\n<p>  P.M. Snack (205 calories)  <\/p>\n<p>  Dinner (595 calories)  <\/p>\n<p id=\"mntl-sc-block_481-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,820 calories, 86g fat, 88g protein, 201g carbohydrate, 33g fiber, 1,666mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_483-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 cup cherries.\n<\/p>\n<p id=\"mntl-sc-block_485-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/252167\/massaged-kale-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Massaged Kale Salad<\/a> to dinner.\n<\/p>\n<p>  Week 4  <\/p>\n<p>Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans<\/p>\n<p id=\"mntl-sc-block_489-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_491-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/chickpea-beet-feta-salad-with-lemon-garlic-vinaigrette-8629991\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Chickpea, Beet &amp; Feta Salad with Lemon-Garlic Vinaigrette<\/a> to have for lunch on days 23 through 26.\u00a0<\/li>\n<li>On Day 26, reserve 2 servings of <a href=\"https:\/\/www.eatingwell.com\/lentil-sweet-potato-soup-8742273\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">High-Protein Anti-Inflammatory Veggie Soup<\/a> from dinner to have for lunch on days 27 &amp; 28.<\/li>\n<\/ol>\n<p>  Day 22<br \/>\n  Breakfast (352 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (430 calories)  <\/p>\n<p>  P.M. Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_504-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup dry-roasted unsalted almonds<\/li>\n<\/ul>\n<p>  Dinner (502 calories)  <\/p>\n<p id=\"mntl-sc-block_509-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,789 calories, 95g fat, 89g protein, 163g carbohydrate, 46g fiber, 1,460mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_511-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_513-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/251354\/apple-with-cinnamon-almond-butter\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Apple with Cinnamon Almond Butter<\/a><strong> <\/strong>as an evening snack.\n<\/p>\n<p>  Day 23<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (318 calories)  <\/p>\n<p>  Lunch (405 calories)  <\/p>\n<p>  P.M. Snack (193 calories)  <\/p>\n<p>  Dinner (461 calories)  <\/p>\n<p id=\"mntl-sc-block_531-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,785 calories, 76g fat, 109g protein, 186g carbohydrate, 37g fiber, 1,431mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_533-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to \u00bd cup sliced strawberries.\n<\/p>\n<p id=\"mntl-sc-block_535-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 24<br \/>\n  Breakfast (352 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (405 calories)  <\/p>\n<p>  P.M. Snack (193 calories)  <\/p>\n<p>  Dinner (558 calories)  <\/p>\n<p id=\"mntl-sc-block_553-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,810 calories, 88g fat, 92g protein, 184g carbohydrate, 49g fiber, 1,700mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_555-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_557-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 25<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (195 calories)  <\/p>\n<p>  Lunch (405 calories)  <\/p>\n<p>  P.M. Snack (131 calories)  <\/p>\n<p>  Dinner (679 calories)  <\/p>\n<p id=\"mntl-sc-block_575-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,818 calories, 71g fat, 131g protein, 163g carbohydrate, 32g fiber, 1,598mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_577-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. and P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_579-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 cup low-fat plain kefir with 1 medium apple as an evening snack.\n<\/p>\n<p>  Day 26<br \/>\n  Breakfast (352 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (405 calories)  <\/p>\n<p>  P.M. Snack (262 calories)  <\/p>\n<ul id=\"mntl-sc-block_592-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00be cup low-fat plain kefir<\/li>\n<li>\u00bc cup dry-roasted unsalted shelled pistachios<\/li>\n<\/ul>\n<p>  Dinner (478 calories)  <\/p>\n<p id=\"mntl-sc-block_597-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,799 calories, 83g fat, 93g protein, 191g carbohydrate, 46g fiber, 1,190mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_599-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_601-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/simple-spinach-salad-8623632\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Simplest Spinach Salad<\/a> to dinner.\n<\/p>\n<p>  Day 27<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (478 calories)  <\/p>\n<p>  P.M. Snack (215 calories)  <\/p>\n<p>  Dinner (442 calories)  <\/p>\n<p id=\"mntl-sc-block_619-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,811 calories, 75g fat, 88g protein, 216g carbohydrate, 36g fiber, 1,343mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_621-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Reduce to \u00be cup yogurt at breakfast and omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_623-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262713\/traditional-greek-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Traditional Greek Salad<\/a> to dinner.\n<\/p>\n<p>  Day 28<br \/>\n  Breakfast (391 calories)  <\/p>\n<p>  A.M. Snack (180 calories)  <\/p>\n<p>  Lunch (478 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (563 calories)  <\/p>\n<p id=\"mntl-sc-block_641-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,806 calories, 96g fat, 93g protein, 150g carbohydrate, 34g fiber, 1,990mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_643-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium apple.\n<\/p>\n<p id=\"mntl-sc-block_645-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bd cup raspberries to the A.M. snack and add \u00bd an avocado, sliced, to dinner.\n<\/p>\n<p>  Week 5  <\/p>\n<p>Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n<p>  Day 29<br \/>\n  Breakfast (318 calories)  <\/p>\n<p>  A.M. Snack (301 calories)  <\/p>\n<p>  Lunch (583 calories)  <\/p>\n<p>  P.M. Snack (62 calories)  <\/p>\n<p>  Dinner (536 calories)  <\/p>\n<p id=\"mntl-sc-block_665-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,799 calories, 68g fat, 96g protein, 219g carbohydrate, 38g fiber, 1,417mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_667-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_669-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the P.M. snack.\n<\/p>\n<p>  Day 30<br \/>\n  Breakfast (408 calories)  <\/p>\n<p>  A.M. Snack (62 calories)  <\/p>\n<p>  Lunch (583 calories)  <\/p>\n<p>  P.M. Snack (115 calories)  <\/p>\n<ul id=\"mntl-sc-block_682-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain kefir<\/li>\n<\/ul>\n<p>  Dinner (628 calories)  <\/p>\n<p id=\"mntl-sc-block_687-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,795 calories, 87g fat, 92g protein, 171g carbohydrate, 31g fiber, 1,324mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_689-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change lunch to 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/259814\/green-salad-with-edamame-beets\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Green Salad with Edamame &amp; Beets<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_691-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the P.M. snack.\n<\/p>\n<p>Frequently Asked Questions<\/p>\n<ul id=\"mntl-sc-block-universal-faq__content_1-0\" class=\"comp mntl-sc-block-universal-faq__content mntl-accordion js-accordion\">\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"1\">\n<p>\u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n<p>If there\u2019s a meal you don\u2019t like, feel free to mix and match with a different meal in this plan or browse some of our other <a href=\"https:\/\/www.eatingwell.com\/recipes\/22762\/nutrient-focused-diets\/high-protein\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">high-protein<\/a> and <a href=\"https:\/\/www.eatingwell.com\/gut-healthy-recipes-8660051\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">gut-healthy<\/a> recipes for additional inspiration. If you\u2019re closely monitoring specific nutrition parameters and making a swap, you may want to choose a meal with a similar nutrition profile or plan to adjust a snack or two.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"2\">\n<p>Can I eat the same breakfast or lunch every day?\n<\/p>\n<p>Yes, you can eat the same breakfast and lunch every day if you prefer. Each meal was chosen because they are protein-rich and may support gut-health, so a simple swap should work for most people\u00a0<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"3\">\n<p>Why is there not a modification for 1,200 calories?\n<\/p>\n<p>We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"4\">\n<p>What are probiotics?\n<\/p>\n<p>Probiotics are live microorganisms, typically bacteria, that may help improve the gut microbiome and support overall health. Probiotics are often referred to as \u201cgood bacteria.\u201d Food sources of probiotics often include yogurt, kefir, kimchi, kombucha, miso and sauerkraut.<\/p>\n<\/li>\n<\/ul>\n<p>  Gut-Healthy Benefits of this Plan  <\/p>\n<ul id=\"mntl-sc-block_696-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>High-Fiber<\/strong>: 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.<\/li>\n<li><strong>Contains Prebiotics<\/strong>: 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.<\/li>\n<li><strong>Variety of Plant-Based Proteins<\/strong>: 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\u2019ll find an array of beans and lentils, tofu, tempeh, whole-grains, nuts and seeds.\u00a0<\/li>\n<li><strong>Rich in Probiotics<\/strong>: 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.\u00a0<\/li>\n<\/ul>\n<p> How We Create Meal Plans<\/p>\n<p>Registered dietitians thoughtfully create EatingWell\u2019s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and\/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.\u00a0<\/p>\n<p>Dig Deeper<br \/>\n<a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"8726665\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/fact-or-fiction-gastroenterologist-on-gut-health-myths-8726665\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\"><\/p>\n<p>We Asked a Gastroenterologist the Biggest Myths About Gut Health\u2014This Is What He Said<\/p>\n<p><\/a><br \/>\n<a id=\"mntl-card-list-items_2-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"7159698\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/article\/7938628\/high-protein-foods-list-according-to-a-dietitian\/\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\"><\/p>\n<p>The 8 Best High-Protein Foods, According to a Dietitian<\/p>\n<p><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories Each day provides&hellip;\n","protected":false},"author":2,"featured_media":314752,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-314751","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114965278044529215","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/314751","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=314751"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/314751\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/314752"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=314751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=314751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=314751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}