Getting adequate pre and pro biotics can be a challenge with so many processed and dead type foods we consume. Most people have to supplement both to be healthy. You can however eat pre and probiotics in food. That was the way it was supposed to be, before we had psychotic billionaires try and take over the world’s food supply to feed us their artificially created synthetic chemical based “food like products” to make humanity totally dependent on them. Too soon for a Wednesday? F Bill Gates. And F his bugs and fake meat. Anyhoo. LOL.

Here’s a 5-day menu plan that’s rich in prebiotics, probiotics, and fiber to support your gut health with estimated macro nutrients listed:

Day 1:

• Breakfast: Greek yogurt parfait with fresh berries and a drizzle of honey (probiotics from yogurt, fiber from berries)
• Lunch: Quinoa and black bean salad with lots of veggies (prebiotics from vegetables, fiber from quinoa and beans)
• Snack: Carrot and cucumber sticks with hummus (fiber from veggies, probiotics from yogurt-based hummus)
• Dinner: Grilled salmon with steamed broccoli and a side of sauerkraut (probiotics from sauerkraut, fiber from broccoli)
• Total Estimated Nutrients:
• Fat: 60g
• Carbs: 210g
• Protein: 130g
• Fiber: 40g

Day 2:

• Breakfast: Oatmeal topped with sliced bananas and a sprinkle of chia seeds (fiber from oats and chia seeds)
• Lunch: Spinach and kale salad with chickpeas and a lemon vinaigrette (prebiotics from greens, fiber from chickpeas)
• Snack: Sliced kiwi (prebiotics and fiber)
• Dinner: Baked chicken breast with quinoa and roasted Brussels sprouts (fiber from quinoa and Brussels sprouts)
• Fat: 70g
• Carbs: 220g
• Protein: 120g
• Fiber: 45g

Day 3:

• Breakfast: Whole-grain toast with avocado and a poached egg (fiber from whole-grain bread and avocado)
• Lunch: Lentil soup with a side of mixed greens (prebiotics from lentils, fiber from lentils and greens)
• Snack: Almonds (fiber)
• Dinner: Grilled tofu with a side of kimchi and steamed green beans (probiotics from kimchi, fiber from beans)
• Fat: 55g
• Carbs: 200g
• Protein: 110g
• Fiber: 38g

Day 4:

• Breakfast: Smoothie with kefir, spinach, banana, and flaxseed (probiotics from kefir, fiber from banana and flaxseed)
• Lunch: Quinoa and roasted vegetable bowl with a dollop of tzatziki (prebiotics from vegetables, probiotics from tzatziki, fiber from quinoa)
• Snack: Blueberries (fiber and prebiotics)
• Dinner: Shrimp stir-fry with a variety of colorful vegetables (prebiotics from veggies, fiber)
• Fat: 65g
• Carbs: 240g
• Protein: 125g
• Fiber: 42g

Day 5:

• Breakfast: Whole-grain cereal with almond milk and sliced strawberries (fiber from cereal and strawberries)
• Lunch: Brown rice and black bean burrito with salsa and a side of mixed greens (prebiotics from salsa and greens, fiber from rice and beans)
• Snack: Sliced bell peppers with guacamole (fiber from peppers, prebiotics from guacamole)
• Dinner: Grilled mackerel with asparagus and a side of miso soup (probiotics from miso, fiber from asparagus)
• Fat: 75g
• Carbs: 230g
• Protein: 140g
• Fiber: 44g

These meal plans incorporate a variety of NATURAL prebiotic-rich foods (such as vegetables, legumes, and fruits) along with NATURAL probiotic sources (like yogurt, kefir, sauerkraut, and kimchi) and fiber-rich ingredients. It’s important to customize these plans to suit your dietary preferences and any specific dietary restrictions you may have. While bankrupting Bill Gates. Look. I’m over it. Who’s reading this anyway? Hello? Hello?

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^{*AI assist with menu and calculations}