7 Day Meal Plan for Gastritis Created by a Dietitian

If you have been diagnosed with acute or chronic gastritis, you know how certain foods can trigger uncomfortable and painful digestive symptoms.

The good news? With a bit of strategy, you can build a diet that reduces stomach irritation, avoids common triggers, and helps you feel better day to day.

While triggers can vary widely from person to person, this 7-day gastritis-friendly meal plan is designed to eliminate spicy, acidic, fried, fatty, and highly processed foods. Instead, it focuses on nutrient-dense foods like lean proteins, well-cooked vegetables, low-acid fruits, and low-fat dairy, which are all chosen to calm and support your gut.

Day 1

Breakfast: Cinnamon Oatmeal and Berries

• ¾ cup steel-cut oats 
• 1 cup almond milk + 1¼ cups water 
• Dash of cinnamon 
• ½ cup berries (strawberries, blueberries, blackberries, raspberries, etc.)
• 1 Tbsp peanut butter or almond butter

Lunch: Turkey Sandwich

• Turkey and avocado sandwich on whole grain or sourdough bread
• Cucumber slices (peeled if necessary)

Dinner: Brown Rice and Chicken Bowl

• Grilled or roasted chicken (or rotisserie chicken without spices) 
• Roasted or pan-sauteed zucchini 
• Brown rice 

Snack: Banana and Nuts

• 1 small banana 
• 1 oz (about a handful) of nuts (such as almonds, pistachios, cashews, or walnuts)

Day 2

Breakfast: Gastritis-Friendly Smoothie 

• ½ cup blueberries (fresh or frozen)
• 1 small banana
• 1 cup unsweetened almond milk 
• 1 serving vanilla pea protein powder (free of artificial sweeteners, gums, or added fiber)
• ¼ to 1 cup ice*

*Tip: If your stomach is sensitive to cold, use less ice or let the smoothie sit for a few minutes after blending.

Lunch: Chicken and Rice Soup 

• 1 cup shredded cooked chicken breast (rotisserie without seasoning is fine) 
• ½ cup cooked white rice
• 3 cups low-sodium chicken broth or bone broth without garlic and onions 
• ½ cup thinly sliced carrots 
• Pinch of salt

Instructions:

1. In a pot, bring broth to a simmer.
2. Add cooked chicken, rice, and carrots. 
3. Simmer 10 to 15 minutes until everything is soft. 

Dinner: Chickpea Pesto Pasta & Veggies

• 1 oz chickpea pasta (like Banza), cooked very well 
• 1 cup well-cooked vegetables, such as carrots, zucchini, or squash 
• 4 oz ground turkey 
• Lemon-Free Pesto: Blend fresh basil, olive oil, a small amount of pine nuts, a pinch of salt, and a bit of Parmesan cheese. Avoid garlic and lemon juice.

Snack: Rice Cakes and Nut Butter

• 2 brown rice cakes
• 1 Tbsp almond butter

Day 3

Breakfast: Spinach Scrambled Eggs

• 2-3 eggs, scrambled 
• 1 tsp olive oil
• 2 cups fresh baby spinach, cooked down well 
• Sprinkle of Parmesan cheese 
• Optional: toast on the side 

Lunch: Tuna Sandwich 

• 2 slices whole wheat or sourdough bread 
• 1 can of tuna, packed in water
• Light mayo (~1 tsp); made with avocado oil 
• 2 Tbsp avocado, mixed into the tuna
• Salt and pepper 

Dinner: Roast Chicken Dinner

• 4 oz skinless, boneless chicken breast or thigh
• 1 cup peeled and chopped carrots
• 1 cup peeled and chopped zucchini or yellow squash
• ½ cup cooked brown or white rice (optional)
• 1 tsp olive oil
• Pinch of salt
• Fresh herbs like rosemary or thyme, chopped

Instructions:

1. Preheat oven to 375°F. 
2. Lightly coat chicken with olive oil and sprinkle with salt and fresh herbs. 
3. On a large sheet pan, arrange chicken on one side and veggies on the other.
4. Roast for 25-30 minutes until cooked through and juicy, and the veggies are tender. 

Snack: String Cheese and Nuts 

• 1 oz string cheese
• 1 oz mixed nuts

Day 4

Breakfast: Pears and Cottage Cheese 

• 1 cup cottage cheese
• 1 peeled pear, diced 
• Sprinkle of cinnamon 

Lunch: Salmon Wrap

• 1 whole wheat wrap 
• 1 can of wild-caught salmon (or 4-5 oz cooked salmon filet) 
• 1 tsp avocado oil mayo 
• 1 cup of peeled cucumbers, diced 
• Salt to taste

Instructions:

1. Mix salmon with avocado oil mayo, cucumbers, and salt. Add a drizzle of olive oil if it’s too dry. 
2. Spread the mixture evenly over the wrap.
3. Roll gently. 

Dinner: Vegetable Soup 

• 2 cups low-sodium vegetable broth (no garlic or onion)
• ½ cup peeled and diced carrots
• ½ cup peeled and diced zucchini or yellow squash
• ¼ cup peeled and diced potatoes (optional if tolerated) 
• ¼ cup peeled and diced celery (optional if tolerated)
• 1 tsp olive oil
• Pinch of salt
• Fresh herbs like parsley or thyme

Instructions:

1. In a medium pot, heat olive oil over medium heat.
2. Add carrots, zucchini, potatoes, and celery (if using). Sauté gently for 5 minutes, stirring occasionally.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes until vegetables are very tender (check with a fork).
5. Add salt and fresh herbs, stir, and serve warm (not too hot).

Snack: Banana and Nut Butter

• 1 small banana
• 1 Tbsp almond or peanut butter

Day 5

Breakfast: Avocado Toast 

• 1 slice whole wheat or sourdough bread
• 1 small avocado (or ½ of a large avocado), mashed
• Salt 

Lunch: Butter Lettuce Chicken Salad

• 1-2 cups butter lettuce
• 3-5 oz cooked chicken breast, shredded or diced 
• ¼ avocado, sliced or diced
• Olive oil and salt for dressing (no vinegar, lemon, garlic, onions) 

Dinner: Salmon, Sweet Potatoes, and Carrots

• 4-6 oz wild-caught salmon 
• 1 small sweet potato, peeled and large-diced 
• 4-6 large carrots, peeled and cut into coins 
• 1-2 tsp olive oil
• Pinch of salt 
• 1 tsp dried basil 

Instructions: 

1. Preheat oven to 400°F. 
2. Toss the sweet potatoes and carrots with olive oil, salt, and dried basil. 
3. Roast on a large baking sheet for 20 minutes. 
4. Lightly coat the salmon with the remaining olive oil and sprinkle with salt. 
5. Roast everything together for an additional 10-15 minutes, until the salmon flakes easily with a fork and the vegetables are tender.

Snack: Plain Yogurt and Berries 

• 6 oz plain low-fat yogurt
• 1 cup of tolerated berries (blueberries are the lowest-acidic)

Day 6

Breakfast: Cinnamon Banana Smoothie 

• 1 cup unsweetened almond milk
• 1 small frozen banana
• ¼ tsp cinnamon 
• 1 serving vanilla pea protein powder 
• 3-4 ice cubes (optional) 

Lunch: Quinoa Bowl

• ½ cup cooked quinoa (well rinsed first)
• 1 cup steamed zucchini, squash, or carrots 
• 3-4 oz grilled chicken or baked tofu
• Drizzle of olive oil 
• Salt   

Dinner: Lean Steak and Cauliflower Mash 

• 4-6 oz lean steak (such as sirloin or tenderloin)
• 1 small head of cauliflower (about 3 cups florets)
• 1-2 tsp olive oil or <1 tsp of unsalted butter
• Pinch of salt
• 2 Tbsp fresh chives, chopped

Instructions:

Cauliflower Mash:

1. Steam or boil cauliflower florets until very tender (about 10-12 minutes).
2. Drain well and transfer to a food processor or mash well with a fork.
3. Stir in olive oil or butter and salt.
4. Keep warm and top with chopped chives.

Steak:

1. Season steak lightly with salt.
2. Heat a pan over medium-high heat and cook steak 3-5 minutes per side (depending on thickness) for medium doneness. Adjust time for your preference.
3. Let rest for a few minutes before slicing.

Snack: Hard-Boiled Egg and Fruit 

• 1 hard-boiled egg with salt
• 1 cup or 1 piece of fruit of choice (banana, melon, blueberries, pears, papaya, and peeled apples are best for gastritis)

Day 7

Breakfast: Turmeric Pear Oatmeal

• ½ cup rolled oats (or steel-cut oats cooked soft)
• 1 cup unsweetened almond milk
• ¼ tsp ground turmeric
• 1 small ripe pear, peeled and diced
• Pinch of cinnamon
• Drizzle of maple syrup or honey (optional, if tolerated)

Instructions: 

1. Cook oats in almond milk until very soft.
2. Stir in turmeric and cinnamon toward the end of cooking.
3. Top with diced pear and, if desired and tolerated, a light drizzle of maple syrup or honey for sweetness.

Lunch: Simple Lentil Soup

• ½ cup dry red or yellow lentils, rinsed well
• 3 cups low-sodium vegetable or chicken broth (no garlic/onion)
• 1 medium carrot, peeled and diced
• 1 celery stalk, peeled and diced (optional, if tolerated)
• 1 small potato, peeled and diced (optional, if tolerated) 
• 1 tsp olive oil
• Pinch of salt
• ½ tsp dried thyme or parsley

Instructions: 

1. Heat olive oil in a pot over medium heat.
2. Add carrots (and celery if using) and sauté gently for 5 minutes until slightly softened.
3. Add lentils, broth, potato (if using), salt, and herbs.
4. Bring to a boil, then reduce heat and simmer gently for 25-30 minutes until lentils and vegetables are very soft. 
5. Optional: Use a hand immersion blender to partially blend the soup, making it softer and creamier. 

Dinner: Rice Noodle Stir-Fry

• 1 oz soft (well-cooked) rice noodles
• Well-cooked carrots, zucchini, and peeled bell peppers (if tolerated)
• 4 oz shrimp
• Splash of sesame oil (less than 1 tsp)
• Salt 

Instructions:

1. Cook the rice noodles according to package instructions, adding an extra minute or so to make them very soft. Drain and set aside.
2. In a pan, sauté the vegetables in a tiny bit of olive oil until tender.
3. Add shrimp to the pan and cook until opaque and cooked through, about 3-4 minutes.
4. Toss in the noodles and drizzle with sesame oil and a pinch of salt. Stir gently to combine and warm through.

Snack: Rice Cakes with Mashed Avocado 

• 2 brown rice cakes
• 1 small or ½ of a large avocado, mashed 
• Salt 

Diet for Gastritis 101

A diet for gastritis varies depending on the severity of your condition and your individual triggers. In very severe cases, your doctor may advise avoiding all fibrous foods temporarily—including most vegetables, fruits, and whole grains—until inflammation calms down. So, if you’re dealing with a severe flare-up, this meal plan might not be right for you.

Additionally, some people may be better able to tolerate certain foods (like more acidic fruit or different types of dairy).

However, some common triggers include: 

• Spicy food (including seasoning with spices like cayenne, pepper, chili powder, and hot sauce)
• Fried foods
• Garlic and onions (especially if raw)
• Acidic foods (such as tomato, tomato products, citrus, vinegar, and many salad dressings)
• Caffeine
• Chocolate
• Carbonated drinks
• Alcohol 
• Full-fat dairy (this varies by person, but many are sensitive to whole milk, cream, ice cream, butter, and soft cheeses)
• Caffeine, soda, and alcohol 

Conversely, some of the best foods for gastritis include:

• Lean proteins (chicken, turkey, eggs, fish, tofu, lean beef or steak)
• Bland, low-fiber, well-cooked carbs (like oatmeal, white rice, potatoes, and sourdough bread)
• Non-acidic fruits (bananas, melons, pears, berries, cooked apples)
• Soft-cooked, non-cruciferous vegetables (zucchini, carrots, squash, sweet potatoes)
• Healthy fats in moderation (olive oil, avocado, possibly small amounts of butter)
• Some dairy—if tolerated—especially low-fat and probiotic-rich options like kefir, low-fat yogurt, low-fat cottage cheese, and hard cheeses (e.g., Parmesan or sharp cheddar)
• Beverages: Mostly water, herbal teas (chamomile, ginger); some people may tolerate decaf coffee 

Some other tips for gastritis: 

• Avoid very hot or very cold foods and beverages, as extreme temperatures can irritate the stomach lining.
• Limit or avoid processed foods with additives, preservatives, gums, or artificial sweeteners, which might exacerbate symptoms.
• Be careful of portion sizes; overeating can worsen gastritis symptoms.
• Drinking plenty of water throughout the day is helpful, but avoid drinking large amounts during meals to prevent stomach distension.

How an RD Can Help

Nutrition for gastritis isn’t one-size-fits-all. What triggers symptoms for one person might be totally fine for another. That’s why working with a Registered Dietitian (RD) is so valuable.

RDs are qualified nutrition experts who can help you build a personalized meal plan that eases inflammation, reduces stomach discomfort, and fits your unique lifestyle and food preferences. Whether you’re managing a flare-up or aiming to prevent future ones, an RD takes the guesswork out of eating with gastritis.

Ready to feel better and eat with confidence? Book an appointment with one of our RDs today!