On May 23, 2025, EatingWell unveiled its latest weekly dinner plan, designed to promote better gut health through a series of quick, delicious, and nutrient-dense meals. Carefully curated and reviewed by registered dietitian Jessica Ball, MPH, RD, the plan focuses on optimizing digestive well-being, while also supporting cognitive performance, immune function, and mental health.
Recognizing the gut as a vital component of overall wellness—often referred to as the “second brain”—this week’s menu emphasizes fiber-rich ingredients, with each meal delivering at least 6 grams of fiber. These meals combine prebiotic and probiotic foods: prebiotics like beans, onions, and whole grains help nourish the beneficial bacteria in the digestive tract, while probiotics found in fermented foods like yogurt and kimchi introduce more of these “good” microbes into the system.
Here’s what the week looks like:
Sunday: Creamy Salmon Asparagus Pasta
Start your week with a vibrant and satisfying dish featuring flaky salmon and crisp asparagus tossed with whole-wheat pasta in a tangy lemon cream sauce. This nutrient-packed dinner is rich in omega-3 fatty acids and fiber, promoting both brain and gut health.
Monday: No-Cook White Bean and Spinach Caprese Salad
In honor of Memorial Day, this refreshing and effortless no-cook meal is perfect for gatherings. It features creamy white beans and fresh spinach, bringing plant-based protein and fiber together. The menu also suggests pairing it with a festive Strawberry Poke Cake—an easy yet impressive dessert (note: ingredients not included in the official shopping list).
Tuesday: Roasted Broccoli & Kimchi Rice Bowl
This savory, umami-packed bowl blends roasted broccoli with sesame-coated tofu, edamame, probiotic-rich kimchi, and a touch of yogurt. High in both fiber and live cultures, it’s a gut-friendly option that doesn’t compromise on taste.
Wednesday: Chickpea, Beet & Goat Cheese Salad with Lemon-Garlic Vinaigrette
Packed with bold colors and bright flavors, this hearty salad combines roasted beets, chickpeas, and crumbled goat cheese. Served with a lemony garlic vinaigrette and a side of crusty whole-grain baguette, it’s a light yet filling option that satisfies on every level.
Thursday: Sheet-Pan Chicken with White Beans and Mushrooms
Minimal prep, maximum comfort. This one-pan dish includes mushrooms, kale, and mashed white beans topped with juicy baked chicken. A drizzle of kale pesto adds a flavorful finish while loading the dish with gut-loving greens.
Friday: Roasted Vegetable & Black Bean Farro Bowl
End the workweek with a wholesome grain bowl brimming with colorful roasted vegetables—squash, zucchini, eggplant, red onions, and more—paired with black beans and chewy farro. Finished with avocado, cheese, and a bright cilantro dressing, this dish is as hearty as it is nourishing.
A Streamlined Plan for Healthy Eating
To help readers stay organized, EatingWell offers a complete shopping list with each meal plan, streamlining the process of grocery shopping and meal prep. Subscribers to the magazine’s weekly meal planning newsletter, ThePrep, receive these plans straight to their inbox every Saturday, making healthy eating both easier and more enjoyable.
While everyone’s nutritional needs vary, this meal plan serves as a flexible guide for anyone looking to support their gut microbiome and overall wellness. Whether you’re trying to improve digestion, boost your energy levels, or simply eat more whole foods, these recipes are a great place to start.
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