7-Day Anti-Inflammatory Meal Plan for Gut Health (Vegetarian)

The gut is more than just your digestive system—it’s your body’s command center for immunity, inflammation regulation, and even mood. If your gut isn’t happy, you probably aren’t either. Fortunately, this 7-day anti-inflammatory vegetarian meal plan is designed to nourish your digestive tract with fiber-rich, plant-powered meals that reduce inflammation and support a healthy gut microbiome.

Every day includes foods that your gut loves—think prebiotic vegetables (like leeks and garlic), probiotic-rich fermented options (like kefir and yogurt), omega-3s from seeds and walnuts, and plenty of leafy greens, berries, legumes, and whole grains.

No crash. No bloat. Just balanced energy, better digestion, and whole-body wellness.

Let’s eat our way to a happier gut.

Meal Plan at a Glance

DAY	BREAKFAST	A.M. SNACK	LUNCH	P.M. SNACK	DINNER
Day 1	Chia Pudding + Berries	Kefir & Flax Seeds	Lentil Salad Wrap	Carrots + Hummus	Sweet Potato & Black Bean Bowl
Day 2	Turmeric Tofu Scramble	Pumpkin Seeds	Quinoa Chickpea Bowl	Greek Yogurt + Walnuts	Cauliflower Curry
Day 3	Green Gut Smoothie	Apple + Almond Butter	Roasted Veggie Wrap	Cucumber + Avocado Dip	Lentil Stew + Brown Rice
Day 4	Oats with Cinnamon + Pear	Miso Soup	Farro + Roasted Veggie Bowl	Celery + Tahini	Mushroom Stir-Fry
Day 5	Yogurt + Ground Flax + Berries	Edamame	Zucchini Noodles with Pesto	Roasted Chickpeas	Tofu Stir-Fry with Quinoa
Day 6	Lemon Ginger Smoothie	Rice Cake + Hummus	Mediterranean Chickpea Salad	Berries + Almonds	Stuffed Bell Peppers
Day 7	Sweet Potato Toast	Pumpkin Smoothie	Lentil Soup + Sourdough	Sauerkraut + Walnuts	Veggie Casserole & Greens

Day 1: Kickstart with Fiber & Ferments

Breakfast (330 Calories)
Chia seed pudding with unsweetened almond milk, topped with blueberries and walnuts

A.M. Snack (190 Calories)
¾ cup plain kefir + 1 tsp ground flax seeds

Lunch (470 Calories)
Whole grain wrap with lentils, avocado, grated carrot, greens, and lemon tahini

P.M. Snack (210 Calories)
Carrot sticks + 2 tbsp garlic hummus

Dinner (510 Calories)
Roasted sweet potatoes, black beans, sautéed kale, cumin, and turmeric

Day 2: Protein & Polyphenols

Breakfast (310 Calories)
Turmeric tofu scramble with spinach, red onions, and mushrooms

A.M. Snack (180 Calories)
2 tbsp pumpkin seeds

Lunch (480 Calories)
Quinoa + chickpea power bowl with cucumbers, red cabbage, tahini dressing

P.M. Snack (200 Calories)
Plain Greek yogurt + 1 tbsp chopped walnuts

Dinner (550 Calories)
Cauliflower and pea curry with brown rice and cilantro

Day 3: Greens & Good Vibes

Breakfast (325 Calories)
Smoothie: spinach, banana, flax, plant-based protein, ginger, kefir

A.M. Snack (195 Calories)
1 small apple + 1 tbsp almond butter

Lunch (480 Calories)
Roasted vegetable wrap with hummus and leafy greens

P.M. Snack (190 Calories)
Cucumber slices + avocado-lemon mash

Dinner (525 Calories)
Lentil and tomato stew with brown rice and parsley

Day 4: Warm & Wholesome

Breakfast (310 Calories)
Warm oats with cinnamon, pear, and ground chia seeds

A.M. Snack (180 Calories)
1 cup miso soup with scallions and tofu cubes

Lunch (475 Calories)
Farro bowl with roasted veggies, arugula, pumpkin seeds, and miso dressing

P.M. Snack (190 Calories)
Celery sticks + 2 tbsp tahini

Dinner (540 Calories)
Mushroom stir-fry with broccoli, carrots, and buckwheat noodles

Day 5: Light & Energizing

Breakfast (300 Calories)
Greek yogurt with ground flaxseed, raspberries, and chopped pecans

A.M. Snack (180 Calories)
½ cup steamed edamame with sea salt

Lunch (460 Calories)
Zucchini noodles with basil walnut pesto and cherry tomatoes

P.M. Snack (210 Calories)
Roasted chickpeas with paprika

Dinner (530 Calories)
Tofu stir-fry with bell peppers and quinoa

Day 6: Gut-Soothing & Flavorful

Breakfast (315 Calories)
Smoothie: ginger, lemon, cucumber, parsley, pineapple, chia

A.M. Snack (200 Calories)
1 rice cake + 2 tbsp hummus

Lunch (475 Calories)
Mediterranean chickpea salad with cucumbers, olives, cherry tomatoes, and lemon

P.M. Snack (190 Calories)
Berries + 10 almonds

Dinner (530 Calories)
Bell peppers stuffed with brown rice, lentils, onions, and cashew cream

Day 7: Clean, Cozy & Nourishing

Breakfast (320 Calories)
Sweet potato toast with almond butter and banana slices

A.M. Snack (195 Calories)
Pumpkin smoothie with cinnamon, ginger, and kefir

Lunch (480 Calories)
Lentil soup with turmeric, carrots, and sourdough toast

P.M. Snack (210 Calories)
Small sauerkraut bowl + 6 walnuts

Dinner (525 Calories)
Baked veggie casserole with quinoa, spinach, and plant-based béchamel

Prep-Ahead Tips

Make-ahead chia pudding, lentil stew, and pesto for multiple meals
Batch-cook grains (quinoa, brown rice, farro)
Pre-roast veggies for wraps and bowls
Keep snacks like hummus, roasted chickpeas, and sauerkraut ready in the fridge

FAQs

What makes this plan gut-friendly?

It includes prebiotics (onions, garlic, oats), probiotics (yogurt, kefir, miso, sauerkraut), fiber, plant diversity, and anti-inflammatory spices like turmeric and ginger.

Can I mix and match meals?

Yes! All meals are balanced and interchangeable. Just aim for variety to feed different gut microbes.

Can I use dairy-free yogurt?

Absolutely—just go for unsweetened versions with live cultures like coconut yogurt or cashew yogurt.

Pro Tips for Gut Health & Inflammation

Eat the rainbow – More colors = more phytonutrients
Get your probiotics & prebiotics daily
Limit ultra-processed foods and added sugars
Hydrate with herbal teas, lemon water, or warm broths
Manage stress – chronic stress hurts gut flora
Sleep well – a rested body heals better