Feeling sluggish, bloated, or just not quite right? Your gut might be calling for some fiber and friendly flora! This 7-day vegetarian meal plan is designed to nourish your microbiome, keep your digestion on track, and support healthy weight loss. Every meal includes fiber-packed ingredients like legumes, whole grains, nuts, seeds, and plenty of colorful vegetables to fuel you from morning to night.
To help your energy levels stay consistent, we’ve spaced calories throughout the day while also including plenty of plant protein and healthy fats to keep you full and satisfied. Let’s get into it.
Meal Plan at a Glance
| Time | Meal Example |
|---|---|
| BREAKFAST | Chia pudding with berries & almonds |
| A.M. SNACK | Yogurt with flax & kiwi |
| LUNCH | Lentil quinoa bowl with tahini dressing |
| P.M. SNACK | Carrot sticks & hummus |
| DINNER | Chickpea curry with brown rice & spinach |
Day 1: Fiber-Packed Mediterranean Kickoff
Breakfast (325 Cal)
- Spanakopita-Inspired Tofu Scramble (spinach, tofu, feta, dill)
- 1 slice whole-grain toast
- ½ cup strawberries
A.M. Snack (200 Cal)
- Low-fat plain Greek yogurt
- 1 tbsp ground flaxseed
- ½ kiwi
Lunch (480 Cal)
- Mediterranean Lentil & Quinoa Bowl (cucumbers, tomatoes, olives, parsley, lemon tahini dressing)
P.M. Snack (250 Cal)
- Hummus (1/4 cup)
- Raw veggie sticks (carrot, cucumber, bell pepper)
Dinner (520 Cal)
- Chickpea & Spinach Coconut Curry
- ¾ cup cooked brown rice
- Mixed greens with lemon-olive oil
Daily Total: 1,775 Cal | 35g fiber
To make it 1,500 Cal: Skip P.M. snack.
To make it 2,000 Cal: Add 1 tbsp olive oil and 1 small banana to breakfast.
Day 2: Sweet & Spicy Gut Love
Breakfast (310 Cal)
- Chia Chocolate-Strawberry Pudding
- 1 tbsp almond butter
A.M. Snack (210 Cal)
- 1 serving anti-inflammatory energy balls
- ½ medium apple
Lunch (500 Cal)
- Spicy Black Bean & Corn Salad with Avocado
- 1 corn tortilla
P.M. Snack (225 Cal)
- Frozen berry yogurt bark with chopped walnuts
Dinner (530 Cal)
- Sweet Potato, Kale & Red Lentil Stew
- 1 slice seeded sourdough
Daily Total: 1,775 Cal | 37g fiber
To make it 1,500 Cal: Remove tortilla from lunch.
To make it 2,000 Cal: Add 2 tbsp pumpkin seeds and ½ avocado to lunch.
Day 3: Plant Protein Power
Breakfast (300 Cal)
- Overnight oats with flax, banana, and cinnamon
A.M. Snack (240 Cal)
- Low-fat plain Greek yogurt
- 1 tbsp chia seeds
- ½ cup raspberries
Lunch (490 Cal)
- Falafel Grain Bowl (homemade baked falafel, bulgur, cucumber, greens, tahini sauce)
P.M. Snack (200 Cal)
- 1 serving roasted chickpeas
Dinner (530 Cal)
- Stuffed Bell Peppers with Quinoa, Beans, and Zucchini
- Side of leafy greens with balsamic
Daily Total: 1,760 Cal | 39g fiber
To make it 1,500 Cal: Skip P.M. snack.
To make it 2,000 Cal: Add 1 tbsp olive oil to dinner and 1 cup berries to breakfast.
Day 4: Prebiotic-Fueled Focus
Breakfast (315 Cal)
- Multigrain toast with mashed avocado and hemp seeds
- 1 orange
A.M. Snack (220 Cal)
- Kefir smoothie with banana and cinnamon
Lunch (510 Cal)
- Roasted Root Veggie & Lentil Salad with Dijon vinaigrette
P.M. Snack (180 Cal)
- 2 tbsp hummus
- Carrot and celery sticks
Dinner (530 Cal)
- Creamy Mushroom & Barley Soup
- Side of sautéed kale with garlic
Daily Total: 1,755 Cal | 42g fiber
To make it 1,500 Cal: Skip A.M. snack.
To make it 2,000 Cal: Add 1 oz almonds to P.M. snack and 1 slice sourdough to dinner.
Day 5: Warm & Comforting Gut Reset
Breakfast (325 Cal)
- Sweet Potato & Black Bean Breakfast Hash
A.M. Snack (210 Cal)
- Plain soy yogurt with blueberries
Lunch (500 Cal)
- Tempeh Buddha Bowl with brown rice, greens, carrots, and ginger-peanut sauce
P.M. Snack (190 Cal)
- Apple slices with 1 tbsp almond butter
Dinner (540 Cal)
- Lentil Loaf with Herbed Cauliflower Mash and Roasted Broccoli
Daily Total: 1,765 Cal | 40g fiber
To make it 1,500 Cal: Skip P.M. snack.
To make it 2,000 Cal: Add 2 tbsp walnuts to breakfast.
Day 6: Gut-Soothing Greens
Breakfast (295 Cal)
- Green Smoothie (spinach, banana, flaxseed, almond milk, frozen mango)
A.M. Snack (230 Cal)
- Yogurt with granola and kiwi
Lunch (495 Cal)
- Creamy White Bean & Kale Soup
- 1 slice multigrain toast
P.M. Snack (190 Cal)
- Homemade trail mix (almonds, sunflower seeds, raisins)
Dinner (535 Cal)
- Zucchini Noodles with Pesto, Roasted Chickpeas, and Cherry Tomatoes
Daily Total: 1,745 Cal | 36g fiber
To make it 1,500 Cal: Remove trail mix snack.
To make it 2,000 Cal: Add ½ avocado to lunch and 1 tbsp olive oil to dinner.
Day 7: Colorful & Fermented Finale
Breakfast (330 Cal)
- Chia-Parfait with mixed berries and granola
A.M. Snack (220 Cal)
- Kimchi Avocado Toast
Lunch (500 Cal)
- Roasted Veggie & Farro Bowl with miso-tahini dressing
P.M. Snack (180 Cal)
- Carrots & creamy white bean dip
Dinner (520 Cal)
- Spaghetti Squash with Lentil Marinara
- Side salad with fermented kraut & olive oil
Daily Total: 1,750 Cal | 41g fiber
To make it 1,500 Cal: Skip A.M. snack.
To make it 2,000 Cal: Add 1 oz pumpkin seeds to dinner and 1 small banana to breakfast.
Prep-Ahead Tips
- Make chia pudding for Days 2–4
- Batch cook lentils and quinoa for salads and bowls
- Roast chickpeas for snacks
- Chop veggies in advance for soups, salads & stir-fries
- Prepare energy balls and hummus for grab-and-go snacks
Frequently Asked Questions
Can I mix and match meals?
Absolutely! Just keep daily calories and fiber intake in mind.
Can I repeat meals?
Of course. Chia pudding or lentil bowls can easily be repeated for convenience.
Why high fiber?
Fiber feeds your good gut bacteria, improves digestion, keeps you full longer, and helps stabilize blood sugar — all crucial for weight loss.
Tips for Gut & Energy Health
- Get enough sleep: 7+ hours nightly supports digestion and appetite regulation.
- Eat fermented foods: Add kimchi, kefir, or yogurt for healthy gut flora.
- Move daily: Light walks or yoga stimulate digestion.
- Hydrate: Water helps fiber work efficiently in your gut.
- Get morning sunlight: Helps with circadian rhythm and digestive motility.