4-Week Gut Protocol Meal Plan to Heal the GI Tract

Updated by: Caitlin Beale

If you’ve ever searched for a meal plan to improve gut health, there’s a good chance you found some conflicting information.

Many protocols or eating plans online are not evidence-based and can involve pricey meal replacements or supplements. 

Gut health is a complex topic that’s still not fully understood.

While research has identified certain foods and eating patterns that help increase the healthy bacteria in your digestive tract, no gut protocol has been proven to work for everyone. 

Continue reading to learn more about what to eat for gut health, along with a sample four-week gut protocol meal plan. 

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Gut Protocol Basics: Getting Started

A gut protocol is a short-term eating plan consisting of foods that can improve the balance of healthy bacteria in your digestive tract.

It also limits foods shown to promote the growth of harmful bacteria. 

People with chronic digestive symptoms, like bloating, upset stomach, constipation, or diarrhea, may choose to follow a gut protocol to learn if their symptoms are nutrition-related.

The goal isn’t to restrict specific food choices forever but to identify which foods may be contributing to your gastrointestinal (GI) symptoms. 

After the protocol is over, you can pick and choose which foods from the plan made you feel your best and continue limiting those you suspect aren’t helping your gut health.

This is best done under the supervision of a registered dietitian specializing in digestive health. 

Is a 4-week Gut Protocol Right For Me? 

A very important point is that for many people, chronic GI symptoms stem from an underlying digestive disease, like irritable bowel syndrome (IBS), celiac disease, or Crohn’s disease.

In these cases, specific nutrition therapy is used to help manage and treat the condition, and a generic gut protocol may cause more harm than good.  

If you’re considering a gut protocol, it’s best to first talk to your doctor about your digestive concerns so you can rule out any GI disorders that may be causing your symptoms. 

What to Eat for Gut Health

Rather than specific foods, research shows that a person’s overall dietary pattern is what influences gut health.

For example, Western diets high in animal products, refined grains, and ultra-processed foods have been linked with higher amounts of harmful gut bacteria that may increase the risk of chronic diseases. 

On the other hand, a Mediterranean-style eating pattern is associated with a healthy balance of beneficial gut bacteria.

This association is thought to be due to the meal plan’s rich fermentable fiber and polyphenol content, which come from plant foods like whole grains, legumes, nuts, fruits, and vegetables. 

Foods to Include for Gut Health:

• Fruits.
• Vegetables.
• Whole grains.
• Lean meat.
• Healthy fats.
• Nuts and seeds.
• Legumes.
• Probiotics–cultured dairy (yogurt, kefir), fermented vegetables (sauerkraut, kimchi), tempeh, miso.

Foods to Limit for Gut Health:

• Red meat and processed meats. 
• Refined carbohydrates and added sugars. 
• Artificial sweeteners.
• Alcohol.
• Fried foods.
• Ultra-processed foods. 

You may have seen recommendations online to avoid other foods for gut health, like soy, gluten, legumes, and dairy.

While some people may have individual intolerances to these foods, conclusive evidence to support claims that they harm gut health in the general population is lacking. 

Research demonstrates that soy protein may improve the amount of beneficial bacteria in the gut.

Whole grains are a common source of gluten, and they are rich in nutrients and fiber that help healthy gut bacteria grow.  

Cultured dairy products like yogurt can improve gut health by introducing healthy bacteria.

Legumes, like beans and lentils, are a good source of prebiotic fiber, which serves as food for the beneficial bacteria in your digestive tract. 

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Gut Protocol Meal Plan

Here you will find a meal plan to improve gut health in people without existing digestive disorders.

While it includes foods shown by research to improve digestive health, this specific protocol has not been studied in clinical trials. 

Each week includes seven breakfast, lunch, dinner, and snack options.

Talk to a registered dietitian about the best portion sizes for you. 

This is not a replacement for medical advice, and it’s best to consult with a registered dietitian before making major dietary changes or eliminating any foods from your diet.

Making gradual changes to your diet to maximize your tolerance is recommended.

Discontinue this protocol if you experience worsening gastrointestinal symptoms.  

Week 1

Breakfasts

• Smoothie made with banana, strawberries, uncooked oats, almond milk, and pea protein powder.
• Avocado toast on whole grain bread. 
• Breakfast scramble with eggs, potatoes, and spinach (top with sauerkraut for even more probiotics).
• Yogurt parfait with blueberries and low-sugar granola. 
• Chia seed pudding made with almond milk and topped with sliced almonds and fresh berries.
• Quinoa breakfast bowl with walnuts, diced apple, cinnamon, and a dollop of Greek yogurt.
• Frittata with spinach, mushrooms, and feta cheese with a side of blueberries.

Lunches

• Spinach salad with raspberries, quinoa, chicken breast, sliced almonds, and raspberry vinaigrette.
• Chicken salad made with avocado on whole wheat toast. 
• Probiotic cottage cheese, whole grain crackers, carrot sticks, and an apple.  
• Vegetable lentil soup. 
• Hummus and avocado wrap with veggies like bell peppers, cucumbers, red onion, and lettuce. Serve with a side of fresh fruit.
• Tuna salad sandwich made with Greek yogurt (instead of mayo) on whole grain or gluten-free bread.
• Chopped chicken salad with mixed greens, cherry tomatoes, cucumbers, avocado, and balsamic vinaigrette.

Dinners

• Turkey burger on a whole wheat bun with a side of roasted asparagus. 
• Grilled chicken breast with garlic herb seasoning, barley flavored with olive oil and garlic, and grilled zucchini. 
• Baked salmon topped with lemon dill yogurt sauce, served with steamed green beans and quinoa. 
• Baked potatoes topped with roasted broccoli and tempeh bacon. 
• Stir-fried tofu with mixed vegetables of choice (bell peppers, broccoli, snap peas, onions, garlic) served over brown rice.
• High-fiber lentil pasta (can also use zucchini noodles) tossed with cherry tomatoes, basil, olive oil, and garlic topped with grilled shrimp.
• Stuffed baked bell peppers filled with quinoa, black beans, corn, diced tomatoes, cumin, salt, and pepper, topped with a sprinkle of cheese.

Snacks

• Banana with peanut butter. 
• Guacamole with homemade baked corn tortilla chips. 
• Kale chips and an orange. 
• Homemade trail mix with nuts and unsweetened dried fruit. 
• Hummus with veggie dipper of choice (cucumber, carrots, or celery, for example)
• Apple slices with almond butter.
• No-bake energy balls (made with ground nuts of choice, flax or chia seeds, and dates).

Week 2

Breakfasts

• Frittata made with asparagus, mushrooms, and spinach, served with whole-grain toast.
• Bowl of oatmeal topped with blueberries and walnuts. 
• Chia pudding made with coconut milk and raspberries, topped with sliced almonds. 
• Breakfast tacos made with ground turkey and scrambled eggs on corn tortillas. 
• Overnight oats topped with almond butter, mixed berries, honey, and a sprinkle of chia seeds.
• Smoothie bowl with frozen berries, banana, spinach, and almond milk, topped with low-sugar granola and nut butter.
• Greek omelet made with feta, tomato, olives, and spinach.

Lunches

• BLT sandwich made with tempeh bacon on whole grain bread. 
• Romaine salad with hard-boiled egg, tomatoes, avocado, and a yogurt ranch dressing. 
• Chicken barley and vegetable soup. 
• Baked sweet potato topped with sauteed zucchini, bell peppers, onions, and black beans. 
• Salmon salad (use canned wild salmon) with mixed greens, tomatoes, cucumber, and lemon olive oil vinaigrette.
• Quinoa and black bean bowl with grilled chicken, roasted vegetables, avocado, and salsa.
• Turkey avocado wrap with whole grain tortilla and veggies served with fruit of choice.

Dinners

• Tilapia baked in a foil packet with lemon slices, cherry tomatoes, and asparagus; served with baked sweet potato fries.
• Turkey meatballs, whole wheat spaghetti, and no-sugar-added marinara sauce with roasted broccoli. 
• Lentil and vegetable coconut curry. 
• Baked lemon chicken, roasted baby potatoes, and steamed green beans. 
• Greek salad with chicken, feta, garbanzo beans, tomatoes, and red onions, served with olive oil and vinegar.
• Turkey skillet with ground turkey, zucchini, black beans, tomato, corn, and onion.
• Baked salmon with root vegetables (sweet potato, turnip, and carrots).

Snacks

• Yogurt with low-sugar granola. 
• Grapes and walnuts. 
• Whole wheat toast with almond butter. 
• Hummus with carrots. 
• Cottage cheese and berries.
• Olives with feta on whole grain crackers.
• Cucumber slices with tzatziki dip.

Week 3

Breakfasts

• Smoothie bowl made with mixed frozen berries, banana, and kefir, topped with fresh berries and chopped almonds. 
• Spinach and mushroom omelet with a side of breakfast potatoes. 
• Overnight oats made with grated apple, yogurt, almond milk, sliced almonds, and cinnamon.
• Whole grain toast topped with peanut butter and banana slices.
• Hard-boiled eggs with berries.
• Avocado toast topped with poached egg and microgreens.
• Smoked salmon on whole grain bread with cream cheese, sliced cucumber, and fresh dill.

Lunches

• Salad with baked miso tempeh, mandarin oranges, sliced almonds, and a carrot ginger dressing. 
• Black bean soup topped with chopped tomatoes and red onions.
• Grilled sandwich made with avocado and sauerkraut on whole wheat bread. 
• Chicken pesto pasta made with whole wheat pasta. 
• Quinoa and chickpea salad made with cherry tomatoes, diced cucumber, red onion, lemon juice, and parsley.
• Mediterranean grain bowl with cooked bulgur, chopped bell peppers, olives, tzatziki sauce, and crumbled feta cheese. It was topped with grilled fish or chicken.
• Veggie sandwich with hummus, spinach, avocado, pepperoncini, red onion, and tomato. 

Dinners

• Baked tandoori chicken with a spiced yogurt marinade, roasted onions and bell peppers, and brown basmati rice. 
• Grain bowl with farro, crispy roasted chickpeas, and roasted Brussels sprouts with a lemon garlic tahini dressing. 
• Stuffed bell peppers with ground turkey, black beans, zucchini, and brown rice. 
• Soy ginger salmon, roasted broccoli, and brown basmati rice. 
• Teriyaki glazed baked tofu with cauliflower served over quinoa.
• Caprese chicken baked with basil, olive oil, a sprinkle of mozzarella, and a balsamic glaze served with broccolini. 
• Sauteed arugula and white bean skillet with garlic, onion, and olive oil. Serve with sourdough bread.

Snacks

• Apple with peanut butter. 
• Frozen yogurt bark with fruit. 
• Probiotic cottage cheese with whole wheat crackers. 
• Blueberries and almonds. 
• Cherry tomatoes and string cheese.
• Snap peas with hummus.
• Cucumber slices with Greek yogurt dip.

Week 4

Breakfasts

• Egg cups cooked with broccoli, quinoa, and bell peppers, served with a whole-grain English muffin.
• Peanut butter and banana-baked oatmeal. 
• Probiotic cottage cheese with fresh pineapple. 
• Whole wheat tortilla rolled up with peanut butter, apple slices, and low-sugar granola. 
• Breakfast burrito with scrambled eggs, bell peppers, avocado, onion, and salsa.
• Sweet potato hash with eggs over easy.
• Oatmeal and banana blender pancakes with fruit and nut butter.

Lunches

• Warm salad with barley, roasted butternut squash, pine nuts, and spinach. 
• Chickpea salad sandwich on whole wheat bread (Filling: mashed chickpeas, avocado, lemon juice, salt, and pepper. Top with tomato slices and greens). 
• Whole wheat pita pocket with hummus, chicken breast, tomatoes, red onion, and spinach.
• Tuna salad made with olive oil mayo on whole wheat crackers served with cucumber slices and an orange. 
• Avocado and black bean wrap with cabbage stuffed in whole grain wrap.
• Savory oats cooked with broth and topped with sauteed spinach, mushrooms, and nutritional yeast.
• Salmon and white bean salad with corn, carrots, and red peppers.

Dinners

• Salmon burger on a whole wheat bun with a side salad. 
• Tempeh baked with peanut sauce, stir fry vegetables, and brown rice. 
• Chicken fajitas served with corn tortillas, fajita vegetables, guacamole, pinto beans, and salsa. 
• Turkey chili.
• Lentil burgers made with mashed lentils, garlic, and onion powder. Serve with caramelized onions, lentils, and tomato on a whole wheat bun with a side salad.
• Inside-out sushi bowl made with brown rice, salmon, avocado, cucumber, edamame, sesame, soy sauce, and sprinkled with seaweed flakes.
• Tofu brown rice bowl with steamed broccoli, shredded carrots, brown rice, and spicy peanut sauce.

Snacks

• Yogurt with raspberries. 
• Chocolate pudding made from avocado, banana, and cocoa powder. 
• Pear with toasted walnuts. 
• Tzatziki yogurt sauce with carrot sticks and whole wheat pita. 
• Frozen dark chocolate banana bites.
• Baked spiced crispy chickpeas.
• Savory cottage cheese with basil, cherry tomatoes, and balsamic glaze.

Tips for Meal Preparation

The best way to minimize foods that may harm your digestive health is to prepare most of your food at home.

Aim to go grocery shopping once per week so your kitchen is stocked with gut-friendly snacks and meal ingredients. 

This four-week gut protocol plan incorporates leftovers, which can be a great way to cut back on the amount of cooking.

If you don’t prefer leftovers, consider preparing individual meal components in advance, like a batch of whole grains that can be used across several recipes. 

Takeaway

There is no gut protocol proven to work for everyone.

If you have chronic digestive symptoms, consult your doctor first to rule out gastrointestinal disorders and get evidence-based treatment. 

To improve gut health in the absence of a GI condition, focus on increasing fruits, vegetables, lean proteins, and fermented foods while limiting alcohol, added sugar, and ultra-processed foods. 

Managing Gut Health with a Registered Dietitian

If you are interested in following a gut protocol, consider booking an online consultation with a gut health nutritionist through Nourish. 

You’ll be connected with a dietitian specializing in gut health, who can safely guide you through nutrition changes to help your symptoms. 

In addition to receiving high quality healthcare, all Nourish dietitians are covered by insurance and 94% of our patients pay $0 out of pocket. You can use our insurance calculator to see if you’re eligible.  

Find a dietitian near you that accepts insurance using Nourish