two bowls of oatmeal with fruits

7-Day Meal Plan for Gastritis Relief

7-Day Meal Plan for Gastritis: A Guide to Soothing Your Stomach

Brief overview:

Gastritis is a medical disorder characterized by inflammation of the gastrointestinal lining. It can be triggered by several factors, including excessive alcohol consumption, long-term use of nonsteroidal anti-inflammatory medications (NSAIDs), and infection with the pylori Helicobacter bacteria. Gastritis symptoms, including nausea, vomiting, bloating, and indigestion, can be uncomfortable and painful. While medication is integral to treatment, a healthy diet can also be crucial in managing gastritis. In this article, we’ll provide a 7-day meal plan for gastritis that is easy to follow and includes a variety of delicious and healthy foods.

The first day:

  • The morning meal: Plain oatmeal served with banana slices and almond milk.
  • Snack: Greek yogurt with sliced strawberries.
  • Lunch: Brown rice and roasted chicken breast served with steamed vegetables.
  • Snack: Almonds or walnuts.
  • Dinner: Cooked salmon with heated sweet potatoes and asparagus.

Day 2:

  • Breakfast: Avocado segments served on nutritious toast with eggs that have been scrambled.
  • Snack: Apple segments accompanied by almond butter as a topping.
  • Lunch: Turkey and avocado wrap with a side salad.
  • Snack: Strained yogurt with granola and honey as well.
  • Dinner: Grilled tofu with quinoa and steamed vegetables.

Day 3:

  • Breakfast: Plain yogurt with blueberries and granola.
  • Snack: Baby carrots with hummus.
  • Lunch: Salad of barbecued chicken, assorted greens, cucumber, and tomato.
  • Snack: Mixture of the nuts.
  • Dinner: Cooked cod with baked Brussels sprouts and brown rice.

Day 4:

  • Breakfast: Smoothie with kale, banana, almond milk, and protein powder.
  • Snack: Rice desserts accompanied by almond butter with raisins.
  • Lunch: Blended greens, avocado, and tomatoes with cherries in a tuna salad.
  • Snack: Greek yogurt cheese topped with cherries.
  • Dinner: Grilled shrimp skewers with baked potatoes and quinoa as well.

Day 5:

  • Breakfast: Scrambled eggs with whole grain toast and mixed berries.
  • Snack: Sliced cucumber blended with tahini, lemon juice, and garlic. 
  • Lunch: Breast of chicken cooked and served with greens, cucumber, and tomato.
  • Snack: Apple slices with almond butter.
  • Dinner: Baked salmon with roasted sweet potatoes and green beans.

Day 6:

  • Breakfast: Strained yogurt with granola and mixed fruit.
  • Snack: Rice cakes with almond butter.
  • Lunch: Sandwich with turkey and avocado and an additional salad.
  • Snack: Mixed nuts.
  • Dinner: Fried tofu served with quinoa and stewed vegetables.

Day 7:

  • Breakfast: Protein powder is blended with spinach, fruit such as bananas, milk made from almonds, and protein powder in a smoothie.
  • Snack: Baby carrots sticks with hummus.
  • Lunch: Mixture of greens, cherry tomatoes, and avocado in a dressing made with roasted chicken.
  • Snack: Greek yogurt cheese with honey and granola.
  • Dinner: Pan-baked cod served with brown rice and fried Brussels sprouts. 


Following a healthy diet is an essential part of managing gastritis. This 7-day meal plan provides various healthy and delicious options to help manage gastritis symptoms. Remember that your body is unique compared to everybody else’s and that what’s practical for some might not be effective for others. If you have gastritis, it’s best to talk to a doctor about a personalized medication strategy.

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