Gut Cleanse Meal Plan (Over 20 Healthy & Delicious Meals)

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

A gut cleanse meal plan is one of the best ways to restore your body to its natural healthy state and help you lose weight fast. In this article, I will show you the core of the healthy gut cleanse meal plans.

A diet plan is important for a healthy gut.

A healthy diet can help you maintain your digestive tract, which includes your stomach, intestines and colon. A balanced diet provides your body with the nutrients it needs to function properly.

If you don’t eat enough fiber or protein, your body may not be able to absorb nutrients from the food you consume. A gut flora diet plan can also help prevent constipation by increasing the amount of fiber in your diet. Fiber helps add bulk to stool, making it easier to pass through the colon and out of your body.

If you’re experiencing bloating or gas pains that aren’t related to an obstruction or infection, try following a clean gut meal plan for a few days and see if it helps relieve any discomfort.

What’s a Gut Cleanse Meal Plan?

Your gut is home to trillions of bacteria, which are essential for keeping your immune system healthy and your digestion running smoothly. But if you’re not feeding those bacteria the right food—or if you’re feeding them things they shouldn’t be eating—they’ll get sick and die, leaving your immune system vulnerable and your digestion a mess.

So what is a good colon cleanse? That’s where a gut reset meal plan comes in. Eating foods that are good for your gut helps keep its flora thriving, so they can do their job properly. And when those friendly bacteria are happy, so is your immune system.

​​To maintain a good ecosystem of bacteria, add probiotics to your gut cleanse meal program. Probiotics are beneficial bacteria that help with digestion, especially after you’ve been on a diet of mostly vegetables. They also help maintain the balance of your microbiome—the community of microorganisms in your body. Probiotics can be eaten in food or taken as supplements, and they support the growth of good bacteria even after you’ve finished your cleanse.

What to Consider When Making a Gut Cleanse Meal Plan?

When making a gut cleanse meal plan, there are several things to consider.

First and foremost, you want to make sure that you are getting enough protein in your diet. You can’t go wrong with chicken or fish, but tofu and nuts are also great options.

Second, make sure you are eating plenty of vegetables. This will help you feel full without worrying about overloading on carbs or fat.

Third, try to choose foods that have low levels of sugar in them. You don’t want to be consuming too much sugar when you’re trying to cleanse your gut.

avocado toast for breakfast as part of gut cleanse meal plan

Here are a few more things to consider:

  • The time of day you’ll be eating your meals. This will help you decide whether or not to include breakfast, lunch, and/or dinner.
  • Your nutritional needs. For example, if you are trying to lose weight and want a high-protein diet, then that’s what you should aim for when making your meal plan.
  • The ingredients in the foods that you want to eat during your cleanse. If there are certain ingredients that may cause digestive issues for you, then consider avoiding them until after your cleanse is over.

3-day Gut Cleanse Meal Plan

In this 3-day Gut Cleanse Meal Plan, you’ll learn how to make some exciting changes to your diet and lifestyle so that you can see real results in just 3 days.

This is not a crash diet; it’s a way of life. You have to make these changes for yourself, because once you’re done with this plan, you’ll be able to keep up the habits that helped you get here—and feel so much better than ever.

The first thing we need to do is eliminate certain foods from our diets. This will help us clean out the gunk in our guts and get them ready for new foods that will nourish us and give us energy.

Day 1:

On day 1, you’ll begin with a cup of warm lemon water and a cup of warm ginger tea. You can also add lemon juice to your water if you’d like an extra boost of vitamin C. Make sure to drink plenty of water throughout the day.

 Meal Plan
Breakfast2 hard-boiled eggs with half a cup of oatmeal topped with cinnamon and honey
A.M. and P.M. snacksApple slices dipped in almond butter or peanut butter
LunchMake a large salad with mixed greens, bell peppers, cucumber slices and diced radishes—and be sure to add olive oil and red wine vinegar dressing
DinnerGrilled chicken breast served over arugula leaves drizzled with olive oil and balsamic vinegar dressing

Day 2:

On day 2, start off with another cup of warm lemon water followed by another cup of warm ginger tea.

 Meal Plan
BreakfastTwo scrambled eggs served on top of brown rice toast (use almond butter as an alternative)
A.M. and P.M. snacksCelery sticks dipped in almond butter or peanut butter
LunchA simple green salad with bell peppers and tomatoes tossed in olive oil dressing
DinnerGrilled salmon served with greens drizzled with olive oil and balsamic vinegar dressing

Day 3:

On the last day of your Gut Reset, you’ll be able to eat whatever you want. You can now add in more complex carbohydrates and grains if you want. If not, that’s fine, too. It’s totally up to you.

Just make sure that if you do decide to add back in more grains or carbs, they are whole grains and not refined. You should still be keeping things simple with plenty of veggies and lean proteins though.

 Meal Plan
BreakfastYogurt with granola, or eggs with spinach and feta cheese. You can also have oatmeal with cinnamon and nut butter (make sure it’s not too sweet)
A.M. and P.M. snacksSnack on fresh lettuce, broccoli, or some baby carrots
LunchYour lunch should be full of vegetables, which will provide you with more fiber and antioxidants. Some ideas include: A big salad topped with chicken or veggies and dressing on the side Peanut butter noodles with chicken or veggies on top (you can buy these premade)
DinnerSlow-cooker chicken curry with cauliflower rice and green beans

7-day Gut Cleanse Meal Plan

This is a 7-day meal plan to help you cleanse your gut and reset your system. It’s not about restricting yourself, but about eating really well so your body can function at its best.

If you’re new to the idea of a gut cleanse, it’s important to understand that our microorganisms (or “bugs”) have a profound effect on our overall health and wellness. If you’re feeling sluggish or like you’re struggling with digestion, it may be time to give your gut some TLC. With that in mind, here’s what this 7-day meal plan will look like:

Day 1

This day will focus on easing into things—think light foods and simple soups. You’ll want to stay hydrated and take it easy on yourself as your body adjusts to these dietary changes.

 Meal Plan
BreakfastAn apple, some nuts, and a cup of tea (green or black) or a cup of warm water with lemon juice, followed by a serving of cooked oatmeal with cinnamon and a dash of honey
A.M. and P.M. snacksA beef stick or two, paired with a handful of unsalted nuts (almonds, cashews)
LunchA green salad with avocado, chicken breast, and olive oil, or tomato soup with diced celery, topped with croutons made from whole-wheat bread
DinnerA bowl of vegetable soup with some whole-wheat croutons, or chicken breast baked in olive oil and garlic powder; serve over a bed of spinach and top with a squeeze of lemon juice

Days 2-4:

These days are meant for eating as many vegetables as possible. You’ll want to load up on leafy greens and other veggies that are rich in fiber and vitamins A and C.

 Meal Plan
BreakfastApple, strawberry and spinach smoothie, or a bowl of1/2 cup of cooked steel-cut oats, with chia seeds, and blueberries
A.M. and P.M. snacks1 1/2 cups of vegetable soup
LunchA large salad with mixed greens and veggies like tomatoes, carrots, and cucumbers. Add some raw nuts or seeds to your salad to give yourself some extra protein and healthy fats
DinnerRoasted salmon with steamed broccoli, or Chicken breast with spinach salad and avocado dressing

Days 5-7:

Now that you’ve gotten used to this new way of eating, it’s time to add some variety back into your diet. Try incorporating legumes like lentils or beans into your meals.

 Meal Plan
Breakfast1/2 cup oats with a banana and milk of choice (optional), or 2 eggs with avocado and tomatoes
A.M. and P.M. snacksVegetable broth
LunchBaked sweet potato topped with black beans, avocado, and salsa, or 1 cup cooked quinoa with 1 cup spinach, 1/2 cup black beans, and a few cherry tomatoes
DinnerChicken breast cooked in coconut oil with sautéed spinach, or veggie stir-fry with rice noodles

14-day Gut Cleanse Meal Plan

The 14-Day Gut Cleanse Meal Plan is designed to help you experience a cleanse that’s effective, easy, and delicious. This diet plan for a healthy gut will help you reset your tummy and get back on track with your health goals. 

You’ll feel lighter, more energized, and ready to take on the world. This plan is designed for people who have busy lives but still want to make sure they’re taking care of themselves. It’s based on a simple principle: if you give your body high-quality ingredients in the right amounts, it knows exactly what to do with them.

bowl of yogurt for gut cleanse

You’ll be doing your body a favor by eating this way—and it’s so easy. Within just 2 weeks (the time it takes for this plan), you’ll notice how much better you feel—and how much better your digestion has become.

I will be giving you three sample menus that you can use for the entire 14 days, you can also make switches for vegetables and fruits as desired. Remember to keep your sugar consumption close to zero.

Sample Menu #1 for the Day:

 Meal Plan
Breakfast1 cup of plain, unsweetened breakfast yogurt (no added sugar) with 1/2 cup of fresh berries
A.M. and P.M. snacks1 medium apple with 1 tablespoon natural nut butter (almond or peanut) or hummus
Lunch4 ounces grilled chicken breast with 1/2 cup cooked brown rice drizzled with olive oil, salt and pepper to taste. You can add tomato and avocado slices.
DinnerGrilled salmon with cauliflower rice

Sample Menu #2 for the Day:

 Meal Plan
Breakfast1 slice whole wheat toast with 1/2 tablespoon peanut butter or almond butter
A.M. and P.M. snacksOne hardboiled egg or one cup of blueberries
LunchSalmon served with spinach, avocado and lemon juice
DinnerChicken salad with olive oil, apple cider vinegar, lemon juice and mustard

Sample Menu #3 for the Day:

 Meal Plan
BreakfastOatmeal with cinnamon and raisins
A.M. and P.M. snacksHalf an avocado or one tablespoon of pumpkin seeds
LunchSpinach salad with tuna or chicken breast served with olive oil dressing
DinnerBroiled salmon served with carrots and broccoli

How to Make a Gut Cleanse Meal Plan For Vegans

Making a gut cleanse meal plan can be an overwhelming process, but it doesn’t have to be. Here are some tips for getting started:

1. Start with the basics:

  • Eat at least two servings of fruit per day
  • Eat at least six servings of vegetables per day
  • Drink plenty of water (minimum of 64 ounces)

2. Get creative with your meals. Try new things! Try eating different types of vegetables or preparing them in different ways. Most vegetables can be eaten raw or cooked, so play around with different ways to prepare them and see what tastes best.

bunch of raw vegetables on an eco bag

3. Keep track of your progress:  If you’re looking for specific results from your cleanse, make sure to keep track of what works best for you.

Record how many glasses of water you drink each day and how often you eat fruits and vegetables in order to measure whether or not your diet is helping with digestion problems or other issues related specifically to digestion problems such as gas and bloating during periods when they may have occurred before starting any diet plan (if applicable).

How to Make a Gut Reset Meal Plan For Vegetarians

Vegetarians often have a harder time cleansing their digestive system than omnivores, as they don’t eat animal products. But it’s still possible to cleanse your body with a vegetarian diet!

In fact, you might even feel better than ever when you’re done. Here are some tips on how to make a gut cleanse meal plan for vegetarians:

1. Find a good recipe for vegetable broth that doesn’t include any animal products at all (e.g., vegan bone broth). This will be the base of your diet during the cleanse, so choose one that you like and can tolerate well.

2. In addition to broth, try eating other vegetables raw or lightly cooked (as opposed to steamed or fried) whenever possible. The goal here is to eat foods that are high in fiber and low in fat while getting enough calories from plant sources such as nuts and seeds instead of meat substitutes like tofu or tempeh (which may contain added oils).

3. If you’re worried about getting enough protein without eating animal products, consider adding beans into your diet as well—just make sure not to overdo it on them because they cause gas.

5 Tips To Ensure An Effective Gut Cleanse

When thinking about starting a diet plan for a healthy gut, make sure the program you choose provides five of the most essential pieces to a successful detox program. The five tips to ensure an effective gut cleanse diet are:

1. Maintain a high-fiber diet. Fiber helps to keep your digestive tract healthy by scrubbing your colon walls, which prevents buildup of toxins and helps move waste through your body. A diet rich in fiber can also help you feel fuller faster, which can help you avoid overeating and gaining weight.

2. Take juices and smoothies. If you’re looking for a more natural way to cleanse your gut, look no further than juices and smoothies. These drinks are packed with vitamins and minerals that help feed the good bacteria in your intestines, keeping them healthy and happy.

Juices and smoothies can also help get rid of harmful toxins from your body. This is especially important if you’re taking antibiotics, which can kill off healthy bacteria in your gut as well as harmful bacteria.

smoothie prep

3. Add more resistant starches to your diet. Resistant starch is a type of carbohydrate that cannot be digested by the body. It is found in foods like green bananas and beans, as well as some grains, like oats and wheat.

When it comes to your gut health, resistant starches are incredibly important. They help to feed the good bacteria that live in your intestines and help them thrive. They also keep those good bacteria from overgrowing, which can cause bloating and discomfort.

4.  Take probiotics. Probiotics are live microorganisms that can be found in foods and supplements. They play a huge role in helping your body maintain a healthy balance of bacteria in the gut.

If you don’t have enough good bacteria in your digestive tract, it can lead to a number of problems including bloating, gas, constipation, diarrhea, and even an increased risk for certain diseases like inflammatory bowel disease (IBD). Check with your doctor if you wish to incorporate supplements good for gut health in your regimen.

5. Drink more herbal teas. Herbal teas are a great way to gently cleanse your system, soothe inflammation, and support healthy digestion. They’re also super easy to make at home—just throw some herbs in water, boil for a few minutes, then let it steep for another five minutes or so, depending on how strong you want your brew.

FAQs About Gut Cleanse Meal Plans

How Long Before You Get a Clean Gut When on Gut Cleanse Diet?

In most cases, you should start to see the effects of a gut cleanse diet within 24 hours. However, it’s important to keep in mind that everyone is different and your body may respond differently than others.

Some people have reported that their bodies responded immediately, while others said it took a week or more for them to notice a difference. The type of diet you’re following also affects how quickly you’ll see results.

For example, if you’re eating mostly raw foods, then it’s likely that your body will respond quicker than if you were eating processed foods with lots of sugar in them.

What Result To Expect After a Gut Cleanse Diet?

A gut cleanse diet will result in a feeling of lighter, more energetic, and more balanced. This is because the gut cleanse diet removes toxins that cause bloating and discomfort from your digestive system.

energetic mommy playing with her son

After a gut cleanse diet, you will notice an increase in energy levels. This is because the gut cleanse diet removes toxins that cause bloating and discomfort from your digestive system.

A gut cleanse diet will also help you feel more balanced. This is because the gut cleanse diet removes toxins that cause bloating and discomfort from your digestive system.

Are Gut Cleanse Diets Effective?

YES. Gut cleanse diets are effective because they help you remove toxins from your gut. Your gut is a complex ecosystem, and there are billions of bacteria in it. The good bacteria are beneficial to your health, but the bad bacteria can cause problems when they grow too much or spread out of control.

The gut is a central part of your immune system, so if you have too many bad bacteria in there, it can lead to inflammation and chronic illness. A gut cleanse diet can help reduce the number of bad bacteria in your gut, which will improve your overall immune function and make you healthier.

Can Fasting Reset Your Gut?

YES. Fasting can reset your gut in a variety of ways.

It helps to reduce inflammation in the gut, which is often caused by food allergies and sensitivities. By reducing inflammation, you are also less likely to have other health issues related to an inflamed gut, such as heart disease and diabetes.

Fasting also gives your digestive system a break, which allows it to rest and repair itself. This can help improve digestion and nutrient absorption.

Fasting also helps you develop better-eating habits that will stick with you long after the fast is over.


Heal the gut, heal the body.

Many people do not realize that a healthy gastrointestinal tract is responsible for regulating almost all body processes. The health of your bloodstream and immune system depends on the health of your gut.

A simple way to help with this is to clean it out once in a while with a real food based cleanse. It’s not hard to do and there are plenty of resources available to help you design your own if needed.

If maintaining a healthy gut is one of your top health priorities, I invite you to join our gut health Facebook group where you can find an abundance of information on health, wellness, and living your best, healthy life.

See you in the community!

Similar Posts

Leave a Reply

Your email address will not be published.