Stomach Care

7 Day Meal Plan for Gastritis

By Our Nutrition Team | Jul 18, 2026

Bland, low-acid meals designed to soothe stomach inflammation and support healing. No spicy, acidic, or fried foods — just nourishing, anti-inflammatory options for digestive recovery.

Sample 7-Day Gastritis Menu

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

Days	1	2	3	4	5	6	7
Meals	Breakfast: Banana Oatmeal Bowl Lunch: Baked Chicken & Rice Dinner: Poached Cod & Mashed Potato	Breakfast: Plain Yogurt & Banana Lunch: Turkey & Pear Wrap Dinner: Baked Chicken & Sweet Potato	Breakfast: Oatmeal with Pear & Honey Lunch: Grilled Chicken & Brown Rice Dinner: Baked Tilapia & Quinoa	Breakfast: Scrambled Eggs & Toast Lunch: Turkey Salad & Rice Dinner: Baked Salmon & Mashed Potato	Breakfast: Banana Oatmeal & Ginger Tea Lunch: Chicken & Couscous Dinner: Baked Cod & Rice	Breakfast: Yogurt & Oat Bowl Lunch: Turkey & Pear Wrap Dinner: Ginger Chicken & Vegetables	Breakfast: Whole Grain Toast & Banana Lunch: Baked Chicken & Rice Dinner: Poached Fish & Sweet Potato
Daily Totals	Calories: 1,700 Protein: 90g Carbs: 184g Fat: 38g	Calories: 1,700 Protein: 94g Carbs: 166g Fat: 40g	Calories: 1,700 Protein: 90g Carbs: 182g Fat: 36g	Calories: 1,700 Protein: 100g Carbs: 144g Fat: 48g	Calories: 1,700 Protein: 90g Carbs: 184g Fat: 36g	Calories: 1,700 Protein: 96g Carbs: 164g Fat: 44g	Calories: 1,700 Protein: 92g Carbs: 172g Fat: 42g

Day 1

1,700 calories · 90g protein · 184g carbs · 38g fat

Breakfast (380 calories)

Banana Oatmeal Bowl

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

Lunch (560 calories)

Baked Chicken & Rice

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

Dinner (520 calories)

Poached Cod & Mashed Potato

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

Day 2

1,700 calories · 94g protein · 166g carbs · 40g fat

Breakfast (360 calories)

Plain Yogurt & Banana

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

Lunch (480 calories)

Turkey & Pear Wrap

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

Dinner (580 calories)

Baked Chicken & Sweet Potato

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

Day 3

1,700 calories · 90g protein · 182g carbs · 36g fat

Breakfast (400 calories)

Oatmeal with Pear & Honey

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

Lunch (540 calories)

Grilled Chicken & Brown Rice

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

Dinner (520 calories)

Baked Tilapia & Quinoa

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

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,700 calories · 100g protein · 144g carbs · 48g fat

Breakfast (380 calories)

Scrambled Eggs & Toast

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

Lunch (500 calories)

Turkey Salad & Rice

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

Dinner (580 calories)

Baked Salmon & Mashed Potato

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

Day 5

1,700 calories · 90g protein · 184g carbs · 36g fat

Breakfast (390 calories)

Banana Oatmeal & Ginger Tea

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

Lunch (530 calories)

Chicken & Couscous

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

Dinner (540 calories)

Baked Cod & Rice

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

Day 6

1,700 calories · 96g protein · 164g carbs · 44g fat

Breakfast (370 calories)

Yogurt & Oat Bowl

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

Lunch (480 calories)

Turkey & Pear Wrap

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

Dinner (610 calories)

Ginger Chicken & Vegetables

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

Day 7

1,700 calories · 92g protein · 172g carbs · 42g fat

Breakfast (420 calories)

Whole Grain Toast & Banana

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

Lunch (550 calories)

Baked Chicken & Rice

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

Dinner (530 calories)

Poached Fish & Sweet Potato

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

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

Gastritis Diet FAQ

What foods are safe to eat with gastritis?

Safe foods include oatmeal, bananas, plain rice, baked or steamed chicken and fish, cooked vegetables (carrots, green beans, spinach), plain yogurt, whole grain bread, eggs, and non-citrus fruits like melon and pears. Stick to bland, low-acid, and non-spicy options that won't irritate the stomach lining.

What foods should you avoid with gastritis?

Avoid spicy foods, acidic foods (citrus, tomatoes, vinegar), fried and fatty foods, caffeine (coffee, tea, soda), alcohol, carbonated drinks, chocolate, and heavily seasoned dishes. These can increase stomach acid or irritate the inflamed lining and worsen symptoms.

How long does it take for a gastritis diet to work?

Many people notice symptom improvement within 1-2 weeks of following a gastritis-friendly diet. Full healing depends on the cause and severity of inflammation. Consistency is key — avoid trigger foods and eat smaller, more frequent meals to give your stomach time to recover.

What is the best breakfast for gastritis?

The best breakfasts are gentle and low-acid: oatmeal with banana, plain yogurt with ripe pear, or scrambled eggs with whole grain toast. Avoid citrus, coffee, and spicy additions. Herbal tea or ginger tea can help soothe digestion.

Can diet alone heal gastritis?

Diet plays a major role in managing gastritis and supporting healing. Avoiding irritants and eating stomach-friendly foods can reduce inflammation and speed recovery. However, if gastritis is caused by H. pylori infection or certain medications, medical treatment may also be needed. Consult your doctor for a complete plan.