The 7-Day Gut-Health Reset
The 7-Day Gut-Health Reset
1: Introduction - Welcome to Your Gut-Health Reset!
Welcome to a transformative week dedicated to nourishing your body from the inside out. The 7-Day Gut-Health Reset is designed to help you reduce inflammation, boost your energy, and improve digestion by focusing on whole, nutrient-dense foods.
Over the next seven days, you will explore a variety of delicious meals packed with fiber, prebiotics, and probiotics—the essential building blocks for a thriving gut microbiome.
2: Important Disclaimer
The information provided in "The 7-Day Gut-Health Reset" is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read in this plan. If you have a known digestive condition, food allergies, or are pregnant or nursing, please consult with your healthcare provider before beginning this or any new dietary program.
3: How to Use This Plan
To get the most out of your 7-Day Gut-Health Reset, here are a few simple guidelines:
Plan and Prep: Before you begin, review the full 7-day meal plan and the complete grocery list. Dedicate a few hours over the weekend to shop and prep ingredients. You can cook grains like quinoa and brown rice, chop vegetables, and make dressings in advance to save time during the week.
Stay Hydrated: Drink plenty of water throughout the day. Herbal teas, like ginger or turmeric tea, are also excellent choices that can help soothe your digestive system.
Listen to Your Body: Pay close attention to how you feel after each meal. Use the daily journal prompts to track your energy levels, digestion, and mood. This practice is key to understanding your body's unique responses to different foods.
Embrace Flexibility: The meal plan is a guide, not a strict rulebook. Feel free to swap a vegetable or protein source based on your preferences or what's available. The goal is to focus on whole, unprocessed foods.
Minimize Snacking: This plan is designed to be satisfying. However, if you need a snack, opt for a small handful of nuts, a piece of fruit, or a cup of plain yogurt or kefir.
4: The 7-Day Meal Plan
Day 1
Breakfast: Overnight Oats. In a jar, combine ½ cup rolled oats, 1 tbsp chia seeds, and ¾ cup plain kefir. Refrigerate overnight. In the morning, top with ½ cup mixed berries and 1 tbsp chopped walnuts.
Lunch: Quinoa & Black Bean Bowl. Combine 1 cup cooked quinoa with ½ cup black beans, chopped bell peppers, cucumber, and cherry tomatoes. Drizzle with a dressing of olive oil and lemon juice.
Dinner: Sheet-Pan Salmon with Asparagus & Sweet Potato. Toss sweet potato wedges and asparagus spears with olive oil, salt, and pepper. Arrange on a baking sheet with a 4-oz salmon fillet. Bake at 400°F (200°C) for 15-20 minutes.
Breakfast: Avocado & Egg Toast. 1 slice of sourdough toast topped with ½ mashed avocado and one poached or fried egg. Sprinkle with hemp seeds.
Lunch: Leftover Sheet-Pan Salmon with Asparagus & Sweet Potato.
Dinner: Hearty Lentil Soup. A vegetable-based soup with brown or green lentils, carrots, celery, and spinach. Serve with a side of mixed greens.
Day 3
Breakfast: Gut-Friendly Smoothie. Blend 1 cup plain yogurt, a handful of spinach, ½ banana, ½ cup frozen mango, and 1 tbsp flax seeds until smooth.
Lunch: Leftover Hearty Lentil Soup.
Dinner: Chicken & Veggie Stir-fry. Stir-fry 4 oz of chicken breast strips with broccoli, bell peppers, and snap peas in a light soy-ginger sauce. Serve with ½ cup cooked brown rice.
Day 4
Breakfast: Yogurt Parfait. Layer 1 cup of plain Greek yogurt with ½ cup of mixed berries and 2 tbsp of homemade granola (oats, nuts, seeds).
Lunch: Leftover Chicken & Veggie Stir-fry.
Dinner: Tuna & Chickpea Salad. Mix one can of tuna (in olive oil) with ½ cup chickpeas, chopped celery, and red onion. Serve in lettuce wraps or with a large side of mixed greens.
Day 5
Breakfast: Overnight Oats. In a jar, combine ½ cup rolled oats, 1 tbsp chia seeds, and ¾ cup plain kefir. Refrigerate overnight. In the morning, top with ½ sliced apple and a sprinkle of cinnamon.
Lunch: Leftover Tuna & Chickpea Salad.
Dinner: Turkey Meatball & Kale Soup. A savory broth-based soup with lean ground turkey meatballs, chopped kale, carrots, and onions.
Day 6
Breakfast: Vegetable Omelet. Whisk 2 eggs and cook with 1 cup of chopped spinach, mushrooms, and onions. Serve with a side of sliced avocado.
Lunch: Leftover Turkey Meatball & Kale Soup.
Dinner: Miso Chicken Noodle Soup with Kimchi. A flavorful chicken broth with soba noodles, shredded chicken, and bok choy, finished with a spoonful of miso paste and topped with kimchi for a probiotic boost.
Day 7
Breakfast: Gut-Friendly Smoothie. Blend 1 cup plain yogurt, a handful of kale, ½ cup frozen pineapple, ½ banana, and 1 tbsp flax seeds until smooth.
Lunch: Leftover Miso Chicken Noodle Soup with Kimchi.
Dinner: Baked Sweet Potato with Chorizo & Black Beans. A baked sweet potato topped with a mix of cooked chorizo (or a plant-based alternative), black beans, lime juice, and fresh cilantro.
5: Complete Grocery List
Produce
Avocados (2)
Lemons (2)
Lime (1)
Bananas (2)
Apples (1)
Mixed Berries (fresh or frozen, ~2 cups)
Mango (fresh or frozen, ½ cup)
Pineapple (fresh or frozen, ½ cup)
Sweet Potatoes (2 large)
Spinach (~4 cups)
Kale (~2 cups)
Mixed Greens (~4 cups)
Lettuce (for wraps)
Bell Peppers (2, any color)
Cucumber (1)
Cherry Tomatoes (1 pint)
Carrots (2)
Celery (2 stalks)
Onions (2)
Garlic (1 head)
Ginger (1 small piece)
Mushrooms (1 cup)
Asparagus (1 bunch)
Broccoli (1 head)
Snap Peas (1 cup)
Bok Choy (1 head)
Cilantro (1 bunch)
Protein & Dairy
Eggs (1 dozen)
Plain Greek Yogurt or Coconut Yogurt (~3 cups)
Plain Kefir (~1.5 cups)
Salmon Fillets (2 x 4-oz)
Chicken Breast (1 x 4-oz)
Lean Ground Turkey (½ lb)
Shredded Cooked Chicken (~1 cup for soup)
Canned Tuna in Olive Oil (1 can)
Chorizo (pork or plant-based, ~¼ lb)
Pantry
Rolled Oats
Quinoa
Brown Rice
Soba Noodles
Sourdough Bread (1 loaf)
Canned Black Beans (2 cans)
Canned Lentils (1 can, or dry)
Canned Chickpeas (1 can)
Chia Seeds
Flax Seeds
Hemp Seeds
Walnuts
Homemade Granola (or low-sugar store-bought)
Olive Oil
Soy Sauce or Tamari
Miso Paste
Kimchi
Vegetable or Chicken Broth
Spices: Salt, Black Pepper, Cinnamon
Optional: Herbal Teas (Ginger, Turmeric)
6: Daily Wellness Journal Prompts
Day 1 JournalWhat is your main intention for this 7-day reset?
On a scale of 1-10, how is your energy level today? How is your digestion?
Describe your current relationship with food in three words.
What is one non-food-related act of self-care you can do today?
Day 2 Journal
How did you sleep last night? Note the quality and duration.
Did you notice any immediate changes in your body (positive or negative) after Day 1?
Track your water/fluid intake today. How does being hydrated make you feel?
What was your favorite meal yesterday and why?
Day 3 Journal
On a scale of 1-10, how are your energy and mood today?
Are you experiencing any cravings? If so, what are they? Sit with the feeling for a moment before acting on it.
How are you feeling physically? Note any changes in bloating, discomfort, or lightness.
Reflect on a moment today when you felt present and mindful.
Day 4 Journal
Halfway there! How has this reset challenged you so far?
Describe your mental clarity today. Do you feel more focused or is your mind foggy?
What is one new food or recipe you've enjoyed during this plan?
How are you managing stress today? Note any triggers and your responses.
Day 5 Journal
Practice mindful eating during one meal today. What did you notice about the food's taste, texture, and smell? How did it feel to eat slowly and without distraction?
On a scale of 1-10, how is your digestion today compared to Day 1?
What does your body feel like it needs today? (e.g., rest, movement, quiet).
Write down three things you are grateful for today.
Day 6 Journal
How are your energy levels in the morning versus the afternoon?
What has been the most surprising part of this experience?
Think about the weekend ahead. How can you plan to continue making nourishing choices?
What is one positive feeling you've experienced this week (e.g., pride, calm, energy)?
Day 7 Journal
Congratulations on completing the reset! On a scale of 1-10, how are your energy, mood, and digestion today?
What is the most important lesson you've learned about your body and nutrition this week?
What is one habit from this reset that you want to carry forward into your daily life?
Write a short, positive message to yourself for completing this journey.
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