The 7-Day Gut-Vitality Menu

January 23, 2026

Here is a 7-day Gut Health and Weight Loss Meal Plan that incorporates all the key ingredients recommended by Chef Shubhi Singh. This plan focuses on high-fiber prebiotics, probiotic-rich fermented foods, and lean proteins to keep you satisfied while nourishing your microbiome.

Chef’s Golden Rules for the Week

Hydration: Sip on green tea or black coffee between meals to boost your polyphenol intake.
The “Half-Plate” Rule: Try to fill at least half of your lunch and dinner plates with leafy greens or broccoli.
Fermentation Daily: Aim for at least one serving of fermented foods (yogurt, kefir, kimchi, or sauerkraut) every single day.
Snack Smart: If you get hungry, reach for a banana or a small handful of berries instead of processed snacks.

Day	Breakfast	Lunch	Dinner
Mon	Greek Yogurt Parfait: Topped with sliced bananas, berries, and a sprinkle of oats.	Quinoa & Kale Salad: With chickpeas, lemon-tahini dressing, and a side of sauerkraut.	Baked Salmon: Served with steamed broccoli and a small portion of brown rice.
Tue	Green Smoothie: Spinach, frozen banana, kefir, and a dash of green tea powder (matcha).	Lentil Vegetable Soup: Packed with leafy greens and served with a slice of whole-grain toast.	Tofu Stir-Fry: With broccoli, bell peppers, and ginger, served over quinoa.
Wed	Overnight Oats: Made with chia seeds, soy milk (or kefir), and blueberries.	Kimchi Fried Rice: Made with brown rice, peas, and topped with a poached egg.	White Fish (Cod/Tilapia): Sautéed with spinach, garlic, and white beans.
Thu	Banana & Oat Pancakes: Topped with fresh berries and a dollop of yogurt.	Chickpea & Spinach Curry: Cooked with turmeric and served with a side of kimchi.	Grilled Chicken Breast: (Lean protein) with roasted broccoli and a berry spinach salad.
Fri	Kefir Bowl: With sliced banana, walnuts, and a sprinkle of cinnamon.	Tuna or White Bean Salad: Mixed with greens, olives, and a vinaigrette, served in a whole-grain wrap.	Black Bean Tacos: Using whole-grain tortillas, topped with shredded cabbage and radish.
Sat	Scrambled Eggs/Tofu: With a large handful of wilted spinach and whole-grain toast.	Mediterranean Bowl: Quinoa, leafy greens, hummus, beans, and a side of sauerkraut.	Baked Trout or Sea Bass: Served with sautéed kale and a side of roasted sweet potato.
Sun	Smoothie Bowl: Banana, spinach, and berries blended with yogurt; topped with granola.	Leftover “Kitchen Sink” Salad: Use all remaining greens, grains, and lean proteins from the week.	Tempeh or Tofu Steaks: With steamed broccoli and a small glass of polyphenol-rich red wine.