7-Day Meal Plan for Ulcerative Colitis by a Dietitian

Ulcerative colitis can be debilitating—and the foods you eat can have a direct impact on how you feel. While there’s no one-size-fits-all diet for ulcerative colitis, avoiding certain triggers and focusing on gut-soothing foods can reduce inflammation and support healing.

This 7-day meal plan is designed to provide balanced, easy-to-digest meals that are low in residue (fiber), gentle on the digestive tract, and rich in nutrients that support immune function and tissue repair.

It avoids common triggers like raw cruciferous vegetables, high-fat fried foods, alcohol, and high-lactose dairy. Instead, we focused on soft-cooked vegetables, small amounts of soluble fiber, lean proteins, and anti-inflammatory foods to help you stay nourished without overloading your digestive system.

Keep in mind: If you’re in the middle of a severe or active flare, this plan likely isn’t appropriate for you. Speak with your gastroenterologist or a Registered Dietitian to create a plan tailored to your current symptoms.

Day 1

Breakfast: Banana Oatmeal Bowl

• ½ cup quick oats
• 1 cup unsweetened almond milk or water
• ½ ripe banana, mashed
• 1 tsp maple syrup (optional)
• ½ tsp cinnamon
• 1 scoop collagen peptides (optional for added protein)
• Pinch of salt

Why it works for ulcerative colitis: 

Bananas are low in residue and easy on the gut, while quick oats provide gentle soluble fiber that supports digestion without irritating the intestines (in contrast to steel-cut oats). Cinnamon offers mild anti-inflammatory benefits, and collagen adds a boost of easily digestible protein. 

Snack: Hard-Boiled Egg and Rice Cakes 

• Hard-boiled egg with salt and pepper 
• 1-2 plain rice cakes

Why it works for ulcerative colitis:

Hard-boiled eggs are a good source of easily digestible protein, while plain rice cakes are low-residue and provide a simple, bland carbohydrate that’s unlikely to irritate the gut during remission or a mild flare.

Lunch: Rotisserie Chicken Bowl

• 5 oz rotisserie chicken (skin removed if necessary)
• ½ cup white rice
• 1 cup pan-cooked peeled summer squash or zucchini 
• Optional: Drizzle of olive oil or lemon juice

Why it works for ulcerative colitis:

Rotisserie chicken is a lean, easily digestible protein source, especially with the skin removed if that’s a trigger for you. White rice is a low-residue carbohydrate that’s gentle on the gut, while peeled summer squash or zucchini provides mild fiber in a soft, well-cooked form to support digestion without triggering symptoms.

Dinner: Baked Salmon and Potatoes

• 4-6 oz baked salmon with lemon juice, olive oil, salt, and pepper
• 1 cup mashed potatoes (skins removed, light butter, no cream)
• Steamed or boiled green beans (well-cooked) 

Why it works for ulcerative colitis:

Salmon is rich in omega-3 fatty acids that support gut health and calm inflammation. Mashed potatoes without skins provide a low-residue, easily digestible carbohydrate source, while well-cooked green beans offer mild and gentle fiber.

Day 2

Breakfast: Scrambled Eggs and Toast

• 2-3 scrambled eggs in 1 tsp olive oil, salt, and pepper
• 1 slice white or sourdough toast (if tolerated) 
• 1 tsp ghee or lactose-free butter
• 1 cup canned peaches (in water, not syrup) 

Why it works for ulcerative colitis:

Scrambled eggs are an easily digestible protein source, and white or sourdough toast offers a low-residue carbohydrate that’s easier on the gut than whole grains. Ghee or lactose-free butter adds healthy fats without lactose, and canned peaches (without added sugar) are easier to tolerate than fresh. 

Snack: Coconut Yogurt

• 6 oz coconut yogurt (or another dairy-free yogurt you prefer)

Why it works for ulcerative colitis: 

Many people with ulcerative colitis have trouble digesting lactose, making coconut yogurt a gentler alternative. It offers creamy texture and some protein without irritating the digestive tract.

Lunch: Turkey and Rice Soup

• Soup made with shredded turkey, white rice, bone broth, and well-cooked carrots
• Saltine crackers on the side

Why it works for ulcerative colitis:

This soup delivers lean protein from turkey and nourishing bone broth rich in amino acids like glycine that support gut healing. White rice is a low-residue carbohydrate, while well-cooked carrots offer mild fiber in a soft, easy-to-tolerate form. Saltine crackers add a simple, bland side to round out the meal without causing irritation.

Dinner: Cod, Rice Pilaf, and Butternut Squash

• 4-6 oz cod (or another white fish) seasoned simply with salt and pepper and pan-cooked in olive oil 
• Rice pilaf made with white rice, cooked in bone broth with parsley, thyme, or bay leaf
• 1 cup cooked, peeled, mashed butternut squash with ghee

Why it works for ulcerative colitis:

Cod provides lean protein and some omega-3 fatty acids that help reduce inflammation. White rice pilaf cooked in bone broth is easy to digest and supplies gut-supportive amino acids and protein. Cooked butternut squash offers soft, mild fiber and essential nutrients like beta-carotene, a precursor to vitamin A, which supports tissue repair.

Day 3

Breakfast: Blueberry Smoothie

• ½ cup frozen blueberries
• 1 small ripe banana 
• 1 cup unsweetened almond milk
• 1 scoop vanilla or unsweetened collagen peptides 

Why it works for ulcerative colitis:

Blueberries are loaded with antioxidants called anthocyanins that can support gut health and reduce inflammation, while bananas are one of the easiest-to-digest fruits for people with ulcerative colitis. Collagen peptides provide protein that’s usually better tolerated than whey or plant-based powders.

Snack: Peanut Butter Toast

• 1 slice white or sourdough bread
• 2 Tbsp smooth peanut butter 
• ½ of a banana, sliced
• Cinnamon 

Why it works for ulcerative colitis:

Bananas and white bread are low-residue carbohydrates, while smooth peanut butter provides healthy fats that are easier to digest than chunky varieties. Cinnamon is an anti-inflammatory spice that may help with beneficial gut bacteria growth. 

Lunch: Tuna Salad and Crackers

• 5oz can of tuna in water (drained) mixed with 1-2 tsp avocado oil mayonnaise and mustard
• Optional: chopped pickles (if tolerated) or peeled, diced cucumber
• Saltines or another well-tolerated cracker

Why it works for ulcerative colitis:

Tuna is a lean protein that’s rich in gut-friendly and anti-inflammatory omega-3s. Avocado oil mayo provides healthy fats without ultra-refined oils, while peeled cucumber is easier to tolerate. Saltines or similar crackers add a simple, bland carb that’s unlikely to irritate the digestive tract.

Dinner: Chicken Meatballs and Pasta

• 4-6 oz ground chicken meatballs (baked or pan-cooked)
• 1-2 oz spaghetti noodles (white or gluten-free if needed)
• Peeled and sautéed zucchini and carrots
• Optional: Top with marinara sauce (only if tolerated), or drizzle with olive oil or ghee and Parmesan cheese 

Why it works for ulcerative colitis:

Ground chicken is a leaner protein than ground beef, making it easier for many people with ulcerative colitis to digest. Spaghetti noodles made with refined or gluten-free flour provide a low-fiber carbohydrate, while well-cooked and peeled zucchini and carrots supply micronutrients like vitamins A (beta-carotene) and C. Marinara sauce may be tolerated in small amounts (depending on the person), and Parmesan cheese is low in lactose, making it easier on the gut.

Day 4

Breakfast: Refreshing Green Smoothie

• 8 oz coconut water
• 1 small cucumber, peeled
• ½ of a frozen banana 
• ¼ cup frozen cooked spinach 
• 1 serving vanilla collagen peptides 
• Ice (optional) 

Why it works for ulcerative colitis:

Coconut water provides natural electrolytes and hydration, which can be especially helpful after diarrhea. Peeled cucumber is mild, hydrating, and low in fiber, while banana adds potassium in a gut-friendly form. Frozen, cooked spinach is much easier to digest than raw greens, and collagen peptides supply gut-supportive protein without irritating additives.

Snack: Low-Lactose Cheese and Fruit

• 1-2 oz low-lactose cheese, such as low-lactose string cheese, aged cheddar, Parmesan, gouda, or Brie
• ½ cup of tolerated fruit (banana, ripe mango, peeled apple, or watermelon tend to be well-tolerated) 

Why it works for ulcerative colitis:

Low-lactose cheeses are easier to digest than high-lactose options like feta, fresh mozzarella, burrata, and ricotta. Fruits like banana, watermelon, and ripe mango are often better tolerated than raw berries, citrus, or pineapple, which can be too acidic or fibrous for sensitive guts.

Lunch: Egg Salad Wrap

• 2 hard-boiled eggs, mashed with avocado oil mayo and mustard
• Wrapped in a white flour tortilla
• Optional: Peeled cucumbers on the side 

Why it works for ulcerative colitis:

Eggs are a well-tolerated, easily digestible source of high-quality protein. Avocado oil mayo adds healthy fat without gut-irritating ingredients, and small amounts of mustard are usually tolerated well. A white flour tortilla is lower in fiber than whole grain versions, while peeled cucumbers provide a veggie and a crisp texture without the rough fiber from their skin.

Dinner: Baked Halibut with White Rice and Cooked Carrots

• 4-6 oz baked halibut with olive oil, salt, and pepper
• ¾ cup white rice 
• 1 cup roasted carrots (well-cooked) 

Why it works for ulcerative colitis:

Halibut is a lean, easy-to-digest protein with moderate amounts of anti-inflammatory omega-3s. White rice provides a simple, low-fiber carbohydrate source that’s gentle on the gut. Well-cooked roasted carrots offer mild fiber and beta-carotene in a well-tolerated form for most people with ulcerative colitis.

Day 5

Breakfast: Eggs, Chicken Sausage, and Fruit

• 2-3 eggs, prepared as preferred (scrambled, poached, hardboiled, etc.)
• 1-2 chicken sausage links (e.g., Amylu or Applegate; choose mild, no garlic/onion)
• 1 serving of tolerated fruit (e.g., banana, ripe mango, watermelon, peeled apple or pear)

Why it works for ulcerative colitis:

Eggs and chicken sausage are lean proteins that tend to be digested easily (especially if you keep an eye on ingredients like garlic and onions). Fruits like bananas and peeled apples are low in fiber and acidity, making them more tolerable for those with ulcerative colitis.

Snack: Rice Cakes and Almond Butter

• 2 rice cakes
• 2 Tbsp smooth almond butter

Why it works for ulcerative colitis:

Plain rice cakes are low-residue, low-fiber carbohydrates that are easy to digest. Smooth almond butter (not chunky) provides healthy fats and a bit of protein, and is gentler on the digestive system than chunky nut butters or heavily processed spreads.

Lunch: Tuna Salad Plate 

• 1 can of tuna (packed in water)
• Mixed with 2 tsp avocado oil mayonnaise and 1 tsp mustard 
• 1 Persian cucumber, peeled and diced 
• Saltine crackers or another well-tolerated low-fiber cracker

Why it works for ulcerative colitis:

Tuna is a great omega-3-rich protein source for people with ulcerative colitis, and adding avocado oil mayo and mustard adds flavor and creaminess without lactose or common irritants. Peeled cucumber adds a crunch without rough fiber, and saltines or other low-fiber crackers are easy to digest.

Dinner: Chicken and Rice Burrito Bowl

• 4 oz grilled or shredded chicken
• ½ cup white rice
• 2-3 Tbsp mashed avocado (if tolerated)
• ¼ cup cooked, peeled zucchini, diced small and sauteed 
• Optional: 2 Tbsp low-lactose shredded cheddar cheese, if tolerated 

Why it works for ulcerative colitis:

This bowl combines lean, easily digestible chicken with white rice, a low-fiber carb that’s gentle on the gut. Mashed avocado and cheese provides healthy fats and nutrients like potassium, calcium, and magnesium, though not everyone can tolerate them. Cooked, peeled zucchini adds mild fiber in a soft, well-tolerated form.

Day 6

Breakfast: Oatmeal with Cinnamon and Pear

• ½ cup quick oats made with almond milk or water
• ½ ripe pear, peeled and diced (or canned in water, not syrup)
• ½ tsp cinnamon
• 1 scoop collagen or 1 Tbsp peanut butter

Why it works for ulcerative colitis:

Quick oats are gentler on the digestive tract than steel-cut or old-fashioned oats, making them a better choice for people with ulcerative colitis. Peeled or canned pears provide soft, easy-to-digest fiber and natural sweetness. Cinnamon is an anti-inflammatory spice that may support gut health, and collagen or peanut butter adds protein and healthy fat to help stabilize blood sugar in a carb-heavy meal 

Snack: Banana Date Shake

• 1 small ripe banana
• 1-2 soft Medjool dates (pits removed)
• 1 cup unsweetened almond or coconut milk
• 1 scoop collagen peptides 

Why it works for ulcerative colitis:

Bananas and dates are quick-digesting fruits that provide natural sweetness, and collagen peptides help to add protein and balance out the blood sugar spike. 

Lunch: Chicken and Pasta Bowl

• 4-6 oz grilled or shredded chicken breast
• ¾ cup cooked pasta (white flour or gluten-free)
• ¼ cup sautéed, peeled zucchini or carrots
• Drizzle of olive oil or ghee
• Sprinkle of Parmesan cheese

Why it works for ulcerative colitis:

White or gluten-free pasta is lower in fiber and gentler on the gut than whole grain varieties. Grilled or shredded chicken breast offers lean, easily digestible protein, and cooked, peeled vegetables like zucchini and carrots are typically well-tolerated and add nutrients like vitamins A and C. A drizzle of olive oil or ghee adds healthy fat and flavor, while Parmesan cheese is low in lactose and usually safe in small amounts.

Dinner: Easy Shepherd’s Pie

• Ground turkey or chicken sautéed with grated or small-diced zucchini and carrots (peeled and cooked)
• Topped with mashed white or sweet potatoes (no skins)
• Baked until warm and golden

Why it works for ulcerative colitis:

This dish combines lean, easy-to-digest protein with soft, well-cooked vegetables and low-fiber mashed potatoes for a comfort food meal that’s still ulcerative colitis-friendly.

Day 7

Breakfast: Soft-Boiled Eggs with Toast

• 2-3 soft-boiled eggs with salt and pepper
• 2 slices of white or sourdough toast 
• 1 tsp ghee 

Why it works for ulcerative colitis:

Eggs are a gentle, highly digestible protein source, and white or sourdough toast is lower in fiber and easier on the gut than whole-grain breads. Adding ghee or low-lactose butter provides healthy fats that enhance flavor and texture without irritating the digestive tract.

Snack: Collagen Cinnamon Applesauce 

• 1 cup unsweetened applesauce
• 1 scoop collagen peptides 
• Sprinkle of cinnamon

Why it works for ulcerative colitis:

Applesauce offers pectin (a soluble fiber) and cinnamon is mildly anti-inflammatory to support gut health. Adding collagen provides protein and blunts a steep blood sugar spike. 

Lunch: Turkey and Swiss Sandwich

• 4-6 slices deli turkey breast
• 1-2 slices of Swiss or low-lactose cheese
• Soft white or sourdough bread (no seeds)
• Avocado oil mayonnaise and/or mustard 

Why it works for ulcerative colitis:

Simple sandwiches are a good lunch option for ulcerative colitis, especially with high-quality turkey like Applegate or True Story. Swiss cheese is low in lactose, but you could also choose another cheese you tolerate well. If you tolerate sourdough bread, it’s a more nutritious option than white bread.

Dinner: Shrimp and Egg Stir-Fry

• 4-6 oz shrimp, pan-cooked in olive oil or ghee
• ¾ cup white rice
• 1 cup cooked vegetables, such as carrots, zucchini, or green beans
• Dash of soy sauce (if tolerated) and sesame oil 
• 1-2 eggs scrambled in 

Why it works for ulcerative colitis:

Shrimp is a lean protein that’s generally well-tolerated by people with ulcerative colitis. White rice provides a gentle, low-fiber carbohydrate source, while cooked vegetables like carrots, zucchini, and green beans offer mild fiber in a soft, well-cooked form. Eggs add additional protein, and small amounts of soy sauce and sesame oil can enhance flavor without overwhelming the gut—just make sure to test your tolerance first.

How an RD Can Help

Managing your meals when you have ulcerative colitis is not easy—it often seems like everything causes symptoms.

But it’s not impossible—the key is discovering what works specifically for your gut, because what triggers symptoms in one person may be perfectly 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 ulcerative colitis.

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