Reset, Recharge, Restore — Try This 7-Day Meal Plan
Designed to support your microbiome, reduce bloating, and activate the migrating motor complex (MMC) — all using real, anti-inflammatory foods. No gimmicks, just meals that help you feel human again.
Disclaimer: This meal plan is based on the foods that helped me during my own gut healing journey. It’s not a one-size-fits-all prescription or a clinical diet. I’m not a dietitian or doctor — just someone who’s been through it. Please talk to your healthcare provider or dietitian before making changes to your diet, especially if you have food intolerances, medical conditions, or are under active treatment.
🔹 Day 1 – Soothing Start
Breakfast:
– Steamed zucchini + wilted spinach with olive oil & lemon
– 2 scrambled eggs (pasture-raised if possible)
– Ginger & turmeric tea
Lunch:
– Grilled chicken breast
– Steamed carrots and green beans
– ½ cup cooked quinoa
– Flaxseed oil drizzle
Dinner:
– Baked white fish with lemon and parsley
– Mashed pumpkin + sautéed chard
– Chamomile tea
🔹 Day 2 – Low-FODMAP Cleanse
Breakfast:
– Rice porridge with chia, cinnamon, and a few blueberries
– Peppermint tea
Lunch:
– Turkey mince stir-fry with zucchini, carrot, ginger, and baby spinach
– Brown rice
Dinner:
– Bone broth soup with shredded chicken, carrots, and celery
– Steamed bok choy
– Slippery elm or marshmallow root tea
🔹 Day 3 – Gentle Microbiome Boost
Breakfast:
– 2 poached eggs
– Sweet potato hash (grated + pan-seared)
– Rooibos tea
Lunch:
– Sardines (in olive oil) over rocket with grated carrot and cucumber
– Rice crackers
Dinner:
– Slow-cooked lamb shoulder
– Roasted parsnip, fennel, and carrot
– Mint tea
🔹 Day 4 – Rebuilding Fiber
Breakfast:
– Gluten-free oats soaked overnight
– Topped with kiwi slices and flaxmeal
– Ginger + lemon tea
Lunch:
– Grilled chicken salad with kale, cucumber, and olive oil & lemon dressing
– Pumpkin seeds
Dinner:
– Pan-seared salmon
– Braised cabbage and carrot
– Steamed rice
🔹 Day 5 – Motility & MMC Support
Breakfast:
– Scrambled tofu with turmeric, zucchini, and spinach
– Dandelion root tea
Lunch:
– Lentil soup (or sub bone broth if lentils not tolerated)
– Sautéed zucchini with herbs
Dinner:
– Grilled turkey patties with thyme
– Roasted sweet potato wedges
– Arugula and cucumber salad
🔹 Day 6 – Repair & Diversity
Breakfast:
– Buckwheat porridge with mixed berries and hemp seeds
– Ginger tea
Lunch:
– Quinoa tabbouleh (parsley, tomato, cucumber, mint, lemon)
– Baked fish or chickpeas
Dinner:
– Chicken & veggie stew in bone broth
– Sautéed spinach
– Chamomile or licorice tea
🔹 Day 7 – Reset Finale
Breakfast:
– Steamed zucchini and carrot with tahini drizzle
– 2 boiled eggs
– Peppermint or lemon balm tea
Lunch:
– Grass-fed beef or mushroom patties
– Pumpkin mash + steamed green beans
Dinner:
– Grilled salmon with fennel and lemon
– Brown rice or millet
– Herbal tea of choice