7-Day Meal Plan for Ulcers

Navigating mealtime when you have an active ulcer can be really challenging, especially when you’re sensitive to common staples like pepper, spices, onions, garlic, tomatoes, and more. 

But eating well with an ulcer isn’t impossible, and there are plenty of nutritious, stomach-friendly foods that can keep you nourished without triggering symptoms.

Use this 7-day meal plan to get inspired with simple breakfasts, gentle lunches, and easy-to-digest dinners and snacks. These meals are designed to be nutrient-dense while avoiding spicy, fried, acidic, or high-fat foods.However, if you want a more personalized approach, consider meeting one-on-one with a Registered Dietitian to get a meal plan tailored to your symptoms and lifestyle.

Day 1

Breakfast: Eggs, Toast, and Yogurt

• 2 scrambled eggs  
• 1 piece of whole wheat or sourdough toast 
• ¾ cup plain yogurt (low-fat or non-fat is best for ulcers) 
• 1 small banana 

Lunch: Chicken and Veggies

• 4-6 oz grilled chicken breast (no spicy seasonings—stick with salt and dried herbs like basil, thyme, oregano, or parsley)  
• ½ cup mashed sweet potatoes
• 6 roasted carrots

Dinner: Cod and Salad

• 6 oz baked cod (or another white fish) with olive oil and chopped basil or parsley 
• Side salad with butter lettuce, peeled and sliced cucumbers, olives, and feta cheese (if tolerated) plus a dressing of olive oil, a splash of rice vinegar, and salt
• 1 slice of toasted bread with olive oil spray and salt 

Snack: Rice Cakes and Nut Butter

• 2 rice cakes with 2 Tbsp peanut butter

Day 2

Breakfast: Oatmeal Bowl + Sides

• ¾ cup oatmeal made with almond milk 
• 1 tablespoon ground flaxseed (in oatmeal)
• 1 Tbsp almond butter (mixed in oatmeal)
• ½ cup unsweetened applesauce
• 1 hard-boiled or poached egg

Lunch: Snack Plate

• 4-6 slices of nitrate-free deli turkey (ex: Applegate or True Story)
• 2 oz of sharp cheddar cheese (if tolerated)
• 2 rice cakes 
• 1 cup of tolerated veggies (ex: peeled cucumbers, cooked zucchini, or baby carrots)

Dinner: Chicken and Cauliflower Mash 

• 4-6 oz roasted chicken with olive oil and herbs
• ½ cup mashed cauliflower 
• ½ cup steamed spinach in olive oil

Snack: Cottage Cheese and Berries

• 6 oz low-fat cottage cheese
• ½ cup of raspberries 
• Drizzle of honey

Day 3

Breakfast: Eggs on Toast

• 2 poached or scrambled eggs with salt
• 1 slice sourdough toast with a drizzle of honey and 1 Tbsp almond butter
• 1 small cooked apple (i.e., poached or baked) or ½ cup applesauce

Lunch: Turkey Meatballs and Spaghetti Squash 

• 4-6 baked turkey meatballs (seasoned with salt, parsley, basil, and thyme—no garlic, pepper, or onion)
• 1 cup of spaghetti squash noodles (shredded and cooked spaghetti squash)
• ¼ cup of a creamy herb sauce (mix plain yogurt, 1 tsp olive oil, a pinch of salt, and 1 tsp each of basil and parsley)

Dinner: Salmon and Veggies

• 4-6 oz pan-seared or baked salmon
• ½ cup mashed sweet potatoes
• ½ cup steamed green beans (well-cooked) with a drizzle of olive oil and salt 

Snack: Yogurt and Nuts

• 1 cup plain low-fat yogurt (if tolerated) or kefir
• Handful of unsalted almonds (about 10-12 nuts)

Day 4

Breakfast: Yogurt, Berries, and Nut Butter

• ¾ cup plain low-fat yogurt (if tolerated)
• ½ cup of raspberries 
• 1 Tbsp of almond or peanut butter

Lunch: Chicken and Avocado on Rice Cakes

• 4-6 oz precooked roasted or grilled chicken breast (store-bought or homemade)
• 2 rice cakes 
• 1 small avocado, mashed 
• Optional: 1 oz of hard cheese (like sharp cheddar)

Dinner: Lean Steak, Cauliflower Mash, and Veggies

• 4-6 oz grilled lean sirloin steak (seasoned with salt and rosemary)
• ½ cup mashed potatoes or cauliflower (no butter, use olive oil)
• ½ cup steamed green beans or well-cooked asparagus 

Snack: Hard-Boiled Eggs

• 2 hard-boiled eggs 
• 1 cup of tolerated veggies (like peeled cucumbers)

Day 5

Breakfast: English Muffin and Banana

• 1 whole-wheat English muffin (if tolerated; otherwise use sourdough or white English muffin) with peanut butter and a dash of cinnamon
• 1 small banana 

Lunch: Tuna Salad

• 1 can (5 oz) of tuna packed in water, drained
• 2 Tbsp plain low-fat yogurt (or avocado oil mayonnaise if tolerated)
• 1 tsp olive oil
• 1 tsp dried parsley or fresh chopped parsley
• Salt to taste
• ½ cup peeled cucumber, diced small
• 1 slice of sourdough toast or 2 rice cakes

Dinner: Easy Chicken and Rice Soup 

• 4-6 oz cooked shredded chicken breast (rotisserie is fine, but no spices)
• 4 cups low-sodium plain chicken broth 
• ½ cup dry white rice 
• 1 small peeled carrot, diced small
• ½ cup peeled zucchini, diced small
• 1 tsp olive oil
• Salt to taste
• 1 tsp dried parsley or fresh chopped parsley

Instructions:

1. In a pot, heat the olive oil over medium heat. Add the diced carrots and zucchini, and sauté gently for 3-4 minutes, until softened.
2. Add the chicken broth and rice and bring to a simmer. Cook for 20-30 minutes, until rice is cooked and very soft.
3. Stir in shredded chicken. Heat through for 5 minutes.
4. Season with salt and parsley. Avoid any pepper, garlic, or onion to keep it ulcer-safe.

Snack: Turkey and Cheese

• 4 slices deli turkey
• 1 oz hard cheese if tolerated (like Parmesan or sharp cheddar)

Day 6

Breakfast: Omelet

• Omelet with 2 eggs, 1 cup of spinach (cooked), 2 Tbsp of shredded cheese (like mozzarella or cheddar), cooked in 1 tsp of olive oil 

Lunch: Toasted PB&J

• 2 slices of tolerated bread (ex: sourdough) 
• 1-2 Tbsp of peanut butter or almond butter
• 1 Tbsp of low-acid fruit jam (ex: apricot jam)
• Toast bread first for a warmed sandwich

Dinner: Ulcer-Friendly Taco Bowl

• 4-6 oz lean ground beef (90% lean or higher)
• 1 tsp olive oil
• ¼ tsp each of cumin and smoked paprika 
• Pinch of salt
• ¾ cup cooked white rice or 2 soft corn tortillas (if tolerated)
• ½ cup peeled, diced zucchini or roasted sweet potato cubes (soft-cooked)
• ¼ cup shredded mild cheddar or mozzarella cheese (if tolerated)
• Dollop of yogurt 

Snack: Cottage Cheese (Sweet or Savory)

• 4-6 oz low-fat cottage cheese 
• Make it savory with peeled cucumbers and salt, or go sweet with berries and honey

Day 7

Breakfast: Creamy Oatmeal Bowl

• ¾ cup cooked oatmeal made with almond milk
• 1 Tbsp ground flaxseed 
• 1 Tbsp almond butter mixed in
• ½ cup cooked pears (diced)

Lunch: Turkey & Avocado Wrap

• 1 soft whole-wheat or regular tortilla (if tolerated) or rice cakes
• 4-6 slices of nitrate-free deli turkey (ex: Applegate)
• 1-2 Tbsp of tolerated cheese 
• ½ of a small avocado, mashed 

Dinner: Fish and Veggies

• 4-6 oz baked or pan-cooked white fish (ex: cod, mahi mahi, or tilapia)
• ¾ cup cooked white rice
• ½ cup steamed or roasted carrots and zucchini 

Snack: Yogurt and Banana

• 1 cup of low-fat yogurt or kefir
• 1 small banana 

Nutrition for Ulcers 101

If you’re new to the ulcer world, here are some tips on common trigger foods and others that are better tolerated. 

In general, people with ulcers should avoid:

• 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)

Conversely, some of the best foods for ulcers 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, asparagus, sweet potatoes)
• Healthy fats (olive oil, avocado in moderation)
• 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)

How an RD Can Help

How an RD Can Help

Nutrition for ulcers isn’t one-size-fits-all. Some people can tolerate certain trigger foods, while others may react to completely different ones. That’s where a Registered Dietitian (RD) comes in.

RDs are licensed nutrition experts who can help you create a personalized meal plan that supports healing, reduces digestive discomfort, and fits your lifestyle and preferences. Whether you’re navigating flare-ups or trying to prevent future ones, working with an RD can take the guesswork out of eating with an ulcer.

Book an appointment with one of our RDs today!