7-Day Gastritis Meal Plan: Foods to Soothe Inflammation

If you suffer from gastritis, you know how important it is to follow a gastritis-friendly diet. But with busy schedules and limited time for meal planning, it can be challenging to stick to a healthy eating plan. That’s why we’ve put together a 7 day meal plan for gastritis that is easy to follow and includes delicious recipes that are gentle on your stomach.

What is Gastritis?

Gastritis is a condition that causes inflammation of the stomach lining. It can be caused by a variety of factors, including stress, certain medications, and bacterial infections. Symptoms of gastritis can include abdominal pain, bloating, nausea, and vomiting. While there is no specific diet for gastritis, there are certain foods that can help alleviate symptoms and promote healing.

Foods to Avoid

Before we dive into our 7 day meal plan, let’s take a look at some foods that should be avoided if you have gastritis. These foods can irritate the stomach lining and worsen symptoms.

• Spicy foods
• Acidic foods (such as citrus fruits and tomatoes)
• Fried and fatty foods
• Caffeine
• Alcohol
• Carbonated drinks

7 day meal plan for gastritis

Day 1: Breakfast

• 1/2 cup of oatmeal
• 1/2 cup of almond milk
• 1/4 cup of fresh berries
• 1 tablespoon of honey

Instructions:

1. Cook oatmeal according to package instructions.
2. Once cooked, add almond milk and stir until well combined.
3. Top with fresh berries and drizzle with honey.

Day 1: Lunch

• 1 cup of cooked quinoa
• 1/2 cup of chopped cucumber
• 1/2 cup of cherry tomatoes
• 1/4 cup of chopped bell peppers
• 1/4 cup of crumbled feta cheese
• 1 tablespoon of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, bell peppers, and feta cheese.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over quinoa salad and toss to combine.

Day 1: Dinner

• 4 oz of salmon
• 1 cup of roasted vegetables (such as zucchini, bell peppers, and carrots)
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Place salmon on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. In a separate bowl, toss vegetables with olive oil, salt, and pepper.
4. Place vegetables on the baking sheet with the salmon.
5. Bake for 15-20 minutes, or until salmon is cooked through and vegetables are tender.

Day 2: Breakfast

• 1 slice of whole grain bread
• 1 tablespoon of almond butter
• 1/2 banana, sliced
• 1 teaspoon of honey

Instructions:

1. Toast bread until golden brown.
2. Spread almond butter on toast.
3. Top with sliced banana and drizzle with honey.

Day 2: Lunch

• 1 whole wheat tortilla
• 3 oz of sliced turkey
• 1/4 avocado, sliced
• 1/4 cup of shredded lettuce
• 1 tablespoon of hummus

Instructions:

1. Lay tortilla flat and spread hummus on one side.
2. Layer turkey, avocado, and lettuce on top of hummus.
3. Roll tortilla tightly and cut in half.

Day 2: Dinner

• 4 oz of chicken breast, sliced
• 1 cup of mixed vegetables (such as broccoli, carrots, and bell peppers)
• 1 tablespoon of olive oil
• 1 tablespoon of low-sodium soy sauce
• 1 teaspoon of honey
• 1/2 teaspoon of minced garlic
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together soy sauce, honey, garlic, salt, and pepper.
2. In a large skillet, heat olive oil over medium-high heat.
3. Add chicken and cook until browned.
4. Add mixed vegetables and cook until tender.
5. Pour soy sauce mixture over chicken and vegetables and stir to combine.
6. Serve over brown rice or quinoa.

Day 3: Breakfast

• 1/2 cup of plain Greek yogurt
• 1/4 cup of granola
• 1/4 cup of fresh berries
• 1 teaspoon of honey

Instructions:

1. In a bowl, layer Greek yogurt, granola, and fresh berries.
2. Drizzle with honey.

Day 3: Lunch

• 1 can of tuna, drained
• 1 tablespoon of mayonnaise
• 1/4 cup of chopped celery
• 1/4 cup of chopped red onion
• 1 tablespoon of lemon juice
• Salt and pepper to taste
• Lettuce leaves for wrapping

Instructions:

1. In a bowl, mix together tuna, mayonnaise, celery, red onion, lemon juice, salt, and pepper.
2. Spoon tuna mixture onto lettuce leaves and wrap tightly.

Day 3: Dinner

• 1 cup of cooked lentils
• 1 cup of mixed vegetables (such as carrots, celery, and onion)
• 1 tablespoon of olive oil
• 2 cups of low-sodium chicken or vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat.
2. Add mixed vegetables and cook until tender.
3. Add cooked lentils and broth to the pot.
4. Bring to a boil, then reduce heat and let simmer for 10-15 minutes.
5. Season with salt and pepper.

Day 4: Breakfast

• 1 slice of whole grain bread
• 1/4 avocado, mashed
• 1 poached egg
• Salt and pepper to taste

Instructions:

1. Toast bread until golden brown.
2. Spread mashed avocado on toast.
3. Top with poached egg and season with salt and pepper.

Day 4: Lunch

• 1 whole wheat tortilla
• 1/4 cup of hummus
• 1/4 cup of shredded carrots
• 1/4 cup of sliced cucumber
• 1/4 cup of sliced bell peppers

Instructions:

1. Lay tortilla flat and spread hummus on one side.
2. Layer shredded carrots, cucumber, and bell peppers on top of hummus.
3. Roll tortilla tightly and cut in half.

Day 4: Dinner

• 4 oz of chicken breast
• 1 medium sweet potato, cubed
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Place chicken on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. In a separate bowl, toss sweet potatoes with olive oil, salt, and pepper.
4. Place sweet potatoes on the baking sheet with the chicken.
5. Bake for 20-25 minutes, or until chicken is cooked through and sweet potatoes are tender.

Day 5: Breakfast

• 1/2 cup of frozen mixed berries
• 1/2 banana
• 1/2 cup of plain Greek yogurt
• 1/2 cup of almond milk
• 1 teaspoon of honey

Instructions:

1. In a blender, combine frozen berries, banana, Greek yogurt, almond milk, and honey.
2. Blend until smooth.

Day 5: Lunch

• 2 slices of whole grain bread
• 3 oz of sliced turkey
• 1 slice of cheese
• 1 tablespoon of hummus
• 1/4 avocado, sliced
• 1/4 cup of shredded lettuce

Instructions:

1. Toast bread until golden brown.
2. Spread hummus on one slice of bread.
3. Layer turkey, cheese, avocado, and lettuce on top of hummus.
4. Top with remaining slice of bread.

Day 5: Dinner

• 4 oz of salmon
• 1 cup of mixed vegetables (such as broccoli, carrots, and mushrooms)
• 1 tablespoon of olive oil
• 1 tablespoon of low-sodium soy sauce
• 1 teaspoon of honey
• 1/2 teaspoon of minced garlic
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together soy sauce, honey, garlic, salt, and pepper.
2. In a large skillet, heat olive oil over medium-high heat