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Stomach Care

7 Day Meal Plan for Gastritis
Soothe & Heal

Seven days of bland, stomach-gentle meals designed to soothe inflammation. No spicy, acidic, or fried foods — just nourishing, anti-inflammatory options for digestive recovery.

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Bland & Low-Acid
Anti-Inflammatory
Easy to Digest
Gentle gastritis-friendly meal with oatmeal, banana, and steamed chicken
Gentle
Stomach Diet

What is a Gastritis Diet?

A gastritis diet focuses on bland, low-acid foods that won't irritate an inflamed stomach lining. It avoids spicy, acidic, fried, and caffeinated foods while emphasizing gentle proteins, cooked vegetables, and whole grains.

Avoid Irritants

No spicy, acidic, fried, or caffeinated foods that trigger inflammation.

Bland & Gentle

Steamed, baked, or boiled foods with minimal seasoning for easy digestion.

Anti-Inflammatory

Focus on soothing ingredients like oatmeal, banana, ginger, and lean proteins.

Sample 7-Day Gastritis Menu

Seven days of stomach-gentle, anti-inflammatory meals at ~1,700 kcal/day.

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Breakfast — Banana Oatmeal Bowl

Warm oatmeal with sliced banana and a drizzle of honey. Herbal tea on the side.

380 kcal P 12g C 68g F 8g
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Lunch — Baked Chicken & Rice

Herb-baked chicken breast with steamed white rice and steamed carrots. Plain melon slices.

560 kcal P 42g C 62g F 14g
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Dinner — Poached Cod & Mashed Potato

Poached white fish with creamy mashed potatoes and steamed green beans. Light olive oil.

520 kcal P 36g C 54g F 16g
Daily Total
1,700 kcal P 90g C 184g F 38g
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Breakfast — Plain Yogurt & Banana

Plain yogurt with sliced banana and a sprinkle of oat flakes. Herbal tea.

360 kcal P 16g C 58g F 8g
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Lunch — Turkey & Pear Wrap

Whole grain wrap with sliced turkey breast, thinly sliced pear, and baby spinach. Light cream cheese.

480 kcal P 34g C 52g F 14g
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Dinner — Baked Chicken & Sweet Potato

Baked chicken breast with mashed sweet potato and steamed broccoli. Mild herbs only.

580 kcal P 44g C 56g F 18g
Daily Total
1,700 kcal P 94g C 166g F 40g
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Breakfast — Oatmeal with Pear & Honey

Warm oatmeal with sliced pear and a drizzle of honey. Ginger tea on the side.

400 kcal P 10g C 72g F 8g
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Lunch — Grilled Chicken & Brown Rice

Grilled chicken breast with brown rice and steamed zucchini. Melon on the side.

540 kcal P 42g C 58g F 12g
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Dinner — Baked Tilapia & Quinoa

Baked tilapia with quinoa and steamed green beans. Light olive oil and mild herbs.

520 kcal P 38g C 52g F 16g
Daily Total
1,700 kcal P 90g C 182g F 36g
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Breakfast — Scrambled Eggs & Toast

Soft scrambled eggs with two slices of whole grain toast. Plain, no butter. Herbal tea.

380 kcal P 22g C 38g F 14g
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Lunch — Turkey Salad & Rice

Sliced turkey breast over brown rice with cucumber and spinach. Olive oil dressing. Pear slices.

500 kcal P 38g C 54g F 12g
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Dinner — Baked Salmon & Mashed Potato

Baked salmon with mashed potatoes and steamed asparagus. Light olive oil.

580 kcal P 40g C 52g F 22g
Daily Total
1,700 kcal P 100g C 144g F 48g
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Breakfast — Banana Oatmeal & Ginger Tea

Warm oatmeal with banana and honey. Ginger tea for digestive comfort.

390 kcal P 12g C 70g F 8g
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Lunch — Chicken & Couscous

Grilled chicken with whole wheat couscous, steamed carrots, and cucumber. Olive oil.

530 kcal P 40g C 56g F 14g
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Dinner — Baked Cod & Rice

Baked cod with jasmine rice and steamed green beans. Mild herbs only.

540 kcal P 38g C 58g F 14g
Daily Total
1,700 kcal P 90g C 184g F 36g
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Breakfast — Yogurt & Oat Bowl

Plain yogurt with banana, oat flakes, and honey. Herbal tea on the side.

370 kcal P 18g C 58g F 10g
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Lunch — Turkey & Pear Wrap

Whole grain wrap with turkey breast, pear, cucumber, and baby spinach. Light cream cheese.

480 kcal P 32g C 50g F 14g
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Dinner — Ginger Chicken & Vegetables

Ginger-seasoned baked chicken with quinoa, steamed broccoli, and green beans.

610 kcal P 46g C 56g F 20g
Daily Total
1,700 kcal P 96g C 164g F 44g
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Breakfast — Whole Grain Toast & Banana

Two slices of whole grain toast with almond butter and sliced banana. Herbal tea.

420 kcal P 14g C 60g F 14g
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Lunch — Baked Chicken & Rice

Baked chicken breast with steamed rice, steamed carrots, and melon slices.

550 kcal P 42g C 58g F 12g
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Dinner — Poached Fish & Sweet Potato

Poached white fish with mashed sweet potato and steamed asparagus. Olive oil.

530 kcal P 36g C 54g F 16g
Daily Total
1,700 kcal P 92g C 172g F 42g
Perfect For

Who Is a Gastritis Meal Plan For?

Anyone with stomach lining inflammation — acute or chronic gastritis.

🔥

Acute Gastritis

Sudden stomach pain, nausea, or burning? A bland diet helps the lining heal in days to weeks.

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Chronic Gastritis

Long-term inflammation from H. pylori or autoimmune causes requires ongoing dietary management.

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NSAID Users

Regular aspirin or ibuprofen use damages stomach lining. Diet helps minimize further irritation.

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Stress-Related Gastritis

High stress increases acid production. Gentle foods plus stress management aid recovery.

What to Eat & What to Avoid

Choose foods that soothe and protect the stomach lining — avoid anything that irritates it.

Stomach-Soothing Foods

  • Cooked vegetables — steamed carrots, zucchini, squash, green beans
  • Lean proteins — baked chicken, turkey, white fish, eggs
  • Gentle grains — white rice, oatmeal, plain crackers, toast
  • Low-acid fruits — bananas, melons, applesauce, pears
  • Probiotic foods — plain yogurt, kefir (if tolerated)
  • Soothing drinks — chamomile tea, still water, ginger tea

Irritating Foods to Avoid

  • Spicy foods — chili, hot sauce, black pepper, curry
  • Acidic foods — tomatoes, citrus fruits, vinegar-based dressings
  • Coffee and caffeine — stimulates acid production
  • Alcohol — directly irritates and inflames stomach lining
  • Fried and fatty foods — slow digestion and increase acid
  • Carbonated drinks — bloating and increased acid reflux

How a Gastritis Diet Works

Reduce stomach inflammation by choosing gentle, non-irritating foods.

1

Eat Bland & Soft

Cooked vegetables, lean proteins, and gentle grains soothe the stomach lining.

2

Avoid Irritants

Spicy food, alcohol, coffee, and acidic foods worsen inflammation.

3

Small, Frequent Meals

Eating 5-6 smaller meals reduces acid production and stomach distension.

4

Include Probiotics

Yogurt and fermented foods support gut healing and may help fight H. pylori.

Gastritis Diet FAQ

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Transition to balanced eating once gastritis symptoms resolve.

Ready to soothe your stomach?

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