Gut Action Week: Your 7-Day Simple Meal Prep Plan (Beginner-Friendly)

You're doing Gut Action Week. You're showing up. You're ready to feel better.

But here's the thing: nobody wants to spend their entire Sunday in the kitchen just to eat well for a few days.

Good news: you don't have to.

This 7-day meal prep plan is built for real life. We're talking simple ingredients, mix-and-match meals, and one 60-minute prep session that sets you up for the whole week.

No weird ingredients. No complicated recipes. Just gut-friendly food that actually tastes good.

Let's do this.

Why Meal Prepping Matters for Your Gut Health

Here's the truth about your wellness journey: consistency beats perfection every single time.

When you have gut-friendly meals ready to grab, you're way more likely to actually eat them. No more standing in front of the fridge at 6 PM wondering what to make. No more grabbing takeout because you're too tired to think.

Meal prepping removes the daily decision fatigue. And when your gut gets consistent, nourishing food? It starts to calm down, balance out, and actually work with you instead of against you.

Plus, when you prep at home, you control what goes into your food. No hidden sugars, no inflammatory oils, no mystery ingredients.

The Mix-and-Match System

Instead of giving you a rigid "eat this exact thing on Tuesday" plan, we're keeping it flexible.

Here's how it works:

• 2 breakfast options (rotate however you want)

• 2 lunch options (mix and match all week)

• 2 dinner options (swap based on your mood)

• 2 snack options (grab and go)

This way, you're not bored eating the same thing every day, but you're also not prepping 21 different meals. Smart, right?

Your Gut-Friendly Meal Options

Breakfasts

Option 1: Overnight Oats with Chia Seeds

In a jar, combine:

• ½ cup rolled oats

• 1 tablespoon chia seeds

• ¾ cup unsweetened almond milk (or any milk you like)

• A drizzle of honey

• Sliced banana or berries on top

Make 3-4 jars on prep day. Grab one each morning. Done.

Option 2: Veggie Scramble with Avocado

• 2 eggs scrambled with a handful of spinach

• ¼ avocado on the side

• Optional: a spoonful of sauerkraut for extra probiotics

The spinach and eggs cook in under 5 minutes. The avocado adds healthy fats that keep you full.

Lunches

Option 1: Quinoa Power Bowl

• 1 cup cooked quinoa

• ½ cup roasted chickpeas

• Roasted veggies (sweet potato, zucchini, broccoli: whatever you prepped)

• Drizzle of tahini or olive oil

• Squeeze of lemon

Option 2: Simple Chicken Salad

• Mixed greens

• Grilled chicken (sliced from your prep session)

• Cherry tomatoes and cucumber

• Olive oil and lemon dressing

Both of these assemble in under 3 minutes when you've prepped the components ahead of time.

Dinners

Option 1: Baked Salmon with Roasted Veggies

• 1 salmon fillet (baked at 400°F for 12-15 minutes)

• Roasted sweet potato

• Steamed or roasted broccoli

• Season simply: olive oil, salt, pepper, garlic

Salmon is packed with omega-3s, which are amazing for reducing gut inflammation.

Option 2: Turkey and Veggie Stir-Fry

• Ground turkey browned with garlic and ginger

• Mixed vegetables (broccoli, bell peppers, snap peas)

• Served over brown rice or cauliflower rice

• Splash of coconut aminos or low-sodium soy sauce

This one comes together in about 15 minutes if your rice is already cooked.

Snacks

Option 1: Greek Yogurt with Berries

Plain Greek yogurt is a probiotic powerhouse. Top with blueberries or raspberries and a sprinkle of ground flaxseed for extra fiber.

Option 2: Veggies and Hummus

Carrot sticks, cucumber slices, or bell pepper strips with a couple tablespoons of hummus. Simple. Crunchy. Satisfying.

Your Basic Grocery List

Print this. Screenshot it. Whatever works for you.

Proteins:

• 1 lb chicken breast

• 1 lb ground turkey

• 4 salmon fillets

• 1 dozen eggs

• 1 can chickpeas

Vegetables:

• 2 sweet potatoes

• 2 heads broccoli

• 1 zucchini

• 1 bag mixed greens

• 1 container cherry tomatoes

• 2 cucumbers

• 1 bag baby carrots

• 1 bunch spinach

• 1 bag snap peas or bell peppers

Grains:

• 1 container rolled oats

• 1 bag quinoa

• 1 bag brown rice

Dairy & Fermented Foods:

• Plain Greek yogurt

• Small jar sauerkraut (refrigerated section: look for "raw" or "unpasteurized")

Pantry Staples:

• Chia seeds

• Ground flaxseed

• Tahini or hummus

• Olive oil

• Coconut aminos or low-sodium soy sauce

• Honey

• Garlic (fresh or minced)

• Fresh ginger

• Lemons

• Salt and pepper

Fruit:

• 3-4 bananas

• 1 container blueberries or mixed berries

• 2 avocados

Your 60-Minute Prep Session

Here's exactly how to knock this out in one hour. Put on a podcast, turn on some music, and let's go.

Minutes 0-5: Set Up

• Preheat oven to 400°F

• Get out all your ingredients

• Fill a big pot with water for quinoa/rice

Minutes 5-20: Roast the Veggies

• Cube sweet potatoes

• Chop broccoli and zucchini

• Toss everything with olive oil, salt, and pepper

• Spread on 2 baking sheets and put in the oven

Minutes 20-35: Cook Grains + Protein

• Start quinoa and brown rice on the stove

• Season chicken breasts with salt, pepper, and garlic

• Add chicken to a hot skillet and cook 6-7 minutes per side

Minutes 35-50: Prep Fresh Items

• Slice cucumbers and carrots for snacks

• Wash and dry mixed greens

• Rinse chickpeas and pat dry (you can roast these with the veggies if you have room)

• Make 3-4 overnight oats jars

Minutes 50-60: Store Everything

• Let chicken cool, then slice and store

• Divide roasted veggies into containers

• Store grains in separate containers

• Put everything in the fridge

That's it. You just set yourself up for an entire week of gut-friendly eating.

Quick Tips for Success

Stay hydrated. Your gut needs water to do its job. Aim for at least 8 glasses a day.

Don't stress about perfection. If you swap broccoli for green beans or skip the sauerkraut one day, that's fine. Progress over perfection.

Listen to your body. If something doesn't sit well with you, note it and adjust. Everyone's gut is different.

Add fermented foods gradually. If you're new to sauerkraut, kimchi, or kefir, start small. A spoonful here and there. Your gut will adapt.

What If You Need More Support?

This plan is a great starting point. But here's the thing: gut health isn't one-size-fits-all.

Maybe you have food sensitivities you're not sure about. Maybe you've got IBS, bloating, or other symptoms that make "general" advice feel frustrating. Maybe you just want someone to build a plan specifically for your body, your schedule, and your goals.

That's exactly what personalized wellness coaching is for.

If you're doing Gut Action Week and thinking, "This is great, but I need something tailored to me," let's talk.

Schedule a Consultation and we'll figure out the best next step for your wellness journey: together.

You've got this. One meal at a time.