• The 7-day meal plan is designed to support gut health by focusing on probiotic-, prebiotic-, and polyphenol-rich foods while eliminating added sugars.
• The plan offers approximately 1,800 calories per day, with options to modify for 1,500 or 2,000 calorie diets.
• Each day includes at least 70 grams of protein and 30 grams of fiber, promoting satiety and supporting digestive health.

This 7-day meal plan is designed to improve gut health by focusing on foods that support a healthy microbiome. The plan prioritizes probiotic-rich foods like yogurt and kimchi, prebiotic-rich foods like fruits and vegetables, and polyphenol-rich foods like berries and nuts. It eliminates added sugars, which can disrupt microbial balance. The meal plan provides options for different calorie levels (1,500, 1,800, and 2,000 calories) and emphasizes plant diversity and fiber intake.

• What: A 7-day meal plan designed to improve gut health by emphasizing probiotic, prebiotic, and polyphenol-rich foods while excluding added sugars. The plan provides daily meal suggestions, nutritional information, and modifications for different calorie levels.
• Who: The meal plan is intended for individuals looking to improve their gut health through dietary changes.
• When: The meal plan covers a duration of 7 days, with specific meals and snacks outlined for each day.
• Where: The meal plan can be implemented at home, with recipes and ingredients readily available at most grocery stores.

The meal plan provides a structured approach to improving gut health through dietary changes. The focus on prebiotics, probiotics, and polyphenols is supported by scientific evidence linking these nutrients to a healthy microbiome. The elimination of added sugars is also beneficial, as added sugars can negatively impact gut health. The plan's flexibility, with modifications for different calorie levels, makes it accessible to a wide range of individuals. The prep-ahead tips are also helpful for those with busy schedules. The emphasis on plant diversity is a key strength, promoting a more varied and resilient gut microbiome. The plan aligns with the 2020-2025 Dietary Guidelines for Americans by excluding 1,200-calorie modifications due to nutritional inadequacy for most people.

This 7-day no-sugar meal plan offers a comprehensive approach to improving gut health. By prioritizing nutrient-rich foods and eliminating added sugars, the plan aims to support a thriving microbiome and promote overall digestive health. With its flexible calorie options and practical tips, it provides a solid foundation for individuals seeking to make sustainable dietary changes.