Gastritis is just as bad as any other health problem. It is the inflammation of the stomach lining which can get severe sometimes. It might cause severe stomach pain, belly bleeding, and so many other such problems. If you feel you have gastritis and want to take precautions to prevent it further, then try this 7 day meal plan for gastritis. It will reduce the inflammation and help you live a healthy lifestyle.
Symptoms of Gastritis
How can you figure out whether you have gastritis or not? Look for these symptoms and consult a doctor. After that, you can plan your 7 day meal plan for gastritis. The symptoms are:
- Loss of Appetite
- Pain in the upper abdomen
- Nausea or indigestion
- Vomiting
- Weight Loss
Don’t stress about the symptoms, if you have more than one of these do see a doctor.
7 Day Meal Plan for Gastiritis
You can adopt a healthy lifestyle if you have gastritis by including healthy options in your diet. One of the most important things to remember for treating gastritis is to include non-inflammatory food or drinks in your diet.
If you need clarification about what to eat for it, then you can follow the 7 day meal plan and achieve the ultimate healthy lifestyle while naturally curing the illness. Always eat food that has protein, light fibre, and other such important components in it. Salt is one of the constant elements in food but is your salt healthy? Know What is Bad Salt & How it Affects our Health?.
7 Day Breakfast Options
Know the importance of starting your day with a refreshing and healthy breakfast. Something that will give you energy throughout the day while also keeping your gastritis in control.
Protein Smoothie
One glass of protein smoothie can help lower the inflammation in the stomach. You can add protein-rich ingredients like banana, which is also high in vitamins, and antioxidants. Add almond milk or a non-citrus base to maintain hydration.
Oats and Porridge
If you want a simple breakfast, then go for oats. Oats are easy to digest while also rich in fibre. Add fresh fruits like bananas, apples, and grapes to your bowl of oats, and top it up with dry fruits if you like.
Or if you don’t like oats, then go for porridge. It is also easy to digest and provides nutrition without upsetting your stomach.
Peppermint, Ginger Tea
If you like to kickstart your day with tea, you should try either of these for your stomach health. Remember the key is to bring down the inflammation. You will definitely feel refreshed and ready to seize the day.
Salad
Salads are the easiest to make and one of the greatest sources of nutrients. Add your favourite food items like cucumber, beans, cabbage, broccoli, or other such vegetables to make the ultimate vegetable salad.
Or if you want, you can make a bowl of fruit salad. To make a healthy and hydrating fruit salad, include watermelon, berries, bananas, apples, papaya, and other such fruits. However, don’t use citrus fruits like oranges, or lime, as they might lead to inflammation.
Poha
Poha is another lightweight meal that you can eat in the morning. Add your favourite toppings like almonds, and peanuts to make it taste better. You can eat it with the salad if you want.
Rice Bowl
If you want, you can also cook a good meal if you tend to get hungry soon. Make a simple and nutritious rice bowl filled with vegetables. Don’t add strong spices to the vegetables as spices might upset your stomach. Use salt, a bit of pepper, onion and if you want.
All you have to do is steam or slightly roast the vegetables. Add tofu or cheese if you want, but beans are enough for proteins. Top your rice bowl with a sauce ( it should not be spicy) and your high-fibre rice bowl is ready for breakfast.
Semolina or Oats Chilla
Chillas are a good option for a heavy and healthy breakfast. You can use oats or Semolina(sooji) to make a healthy chilla. Oats are a good option as it has fibres. Add veggies like beans, carrots, and others. Add ginger, and carom seeds (ajwain) for easy digestion.
Enjoy a healthy, rich with nutrients chillas and enjoy a good day. If you are suffering from gastritis, all these healthy options for breakfast will help you control the inflammation.
7 Day Meal Plan for Gastritis- Options for Lunch
A good lunch option will give you energy for the second half of your day. You need some good lunch options that are easy to digest while good for inflammation.
Sprouted Moong and Chickpea Salad
If you have a busy schedule and cannot make a proper lunch meal for yourself. Then you can soak moon daal and chickpeas overnight and bring them to your office for lunch.
Chickpeas and moong daal are great sources of protein and fibre. Even a small quantity can fill your stomach. You can add onions, coriander leaves and just a bit of lemon juice to make the perfect salad for lunch.
Vegetable with Chapati
There is nothing better than a simple meal like vegetables and chapati. You can make a simple lunch using carrots, beans, cabbage, broccoli, and onions. Use simple spices for flavour and eat with chapati for lunch.
All these vegetables are filled with proteins and fibre which are easy to digest for people suffering from gastritis.
Zucchini Noodles
However, if you want to eat some fast food during lunch but nothing that will upset your stomach, zucchini noodles is a healthy option for you. The noodles are low in acid, gluten-free and a good alternative to regular pasta.
You can add a variety of veggies and sauces to it while ensuring the intake of essential nutrients. Enjoy healthy fast food while also keeping your gastritis in check.
Vegetable Wraps
If you like avocados and black beans you can make a creamy wrap. However, if you are not a fan of avocados, you can use other fibrous veggies like carrots, beetroot, lettuce, and cucumbers for the wrap.
Mix them with fresh cream or mayonnaise and add make a creamy and nutritious wrap for your lunch. Vegetable wraps are a good option for a filling yet easily digestible meal.
Pulao with Curd
If you want a simple meal that is easy to make, go for a simple pulao with curd. You can add vegetables to your pulao adding to the nutrition in rice and curd for cooling your stomach. Curd is an excellent source of probiotics.
Boiled rice is much better than cooked rice. So if you can, boil your rice to make the pulao. It is an easy-to-digest meal that will leave you full. Eat a simple cucumber, beetroot, or carrot salad with your pulao and curd.
Paneer Bhurji with Chapati
Many of you might be paneer lovers. It is absolutely fine to eat paneer in gastritis. Add easy-to-digest ingredients like coriander leaves, ginger, tomato, and ajwain. Saute the paneer and add the ingredients.
Eat your paneer bhurji with chapati and add some cucumbers or fruits along to have a good lunch.
Dosa and Sambhar
If you are a south-Indian food fan then you can also have dosa and sambhar for lunch. Dosa is light and you can have it with mint and coconut chutney. Smabhar has various vegetables which are good for health.
7 Day Meal Plan for Gastritis- Dinner Options
Dinner should always be light and easy to digest. Always have something easily digestible for dinner because you usually will not have any physical activity after you have your dinner.
Pulses and Rice
The best meal you can have for dinner is a simple rice and pulse (dal). Avoid heavy pulses like rajma, and chickpeas for dinner. Eat light pulses like Moong, Masoor which are high in protein and easy to digest.
Add minimal spices to your dal, it should not be too spicy. Boil your rice and have a light yet nutritious meal for dinner. You can also eat carrots, and cucumbers, as they help in digestion.
Methi paratha and Chutney
Parantha sounds a bit too much dinner doesnt it? Don’t worry you can eat methi paratha at dinner too. Make some mint chutney that will easily digest the paratha. Mint further adds a cooling effect to your stomach.
Remember, do not use excessive oil or ghee for the paratha. Keep it simple for easy digestion. If you don’t want to eat chutney, you can also make a simple soup.
Vegetable and Chapati
The ultimate life-savour at the end of the day has always been vegetable and chapati. People who avoid eating rice for dinner can make any vegetable and chapati.
Cook mixed vegetable which include carrots, potatoes, and cabbage. Or use them as a single vegetable, that is also fine. Enjoy a simple chapati and vegetable meal which is healthy and easy to digest.
Tofu Bowl
Tofu is rich in proteins and very common food to eat for gastritis. You can create your tofu bowl with the veggies you like and some rice. For gravy, you can make a simple soup and add it to the bowl of tofu.
Green Leafy Vegetable & Cucumber Raita
Green vegetables like spinach and asparagus contain a high level of fibre, calcium, iron, and other such nutrients that help in digestion. You can roast your vegetables and add your flavour to it. If you don’t want to eat chapati that is also completely fine.
You can also make cucumber raita with beetroot and add fruits like apples and pomegranate to side with the vegetables. Enjoy a healthy dinner which is very easy to digest.
Cauliflower Gravy and Fried Rice
Cauliflower is an excellent source of fibre, vitamins and minerals. It is low-acidic and an amazing option for dinner. You can make a gravy using mild spices and dip the cauliflower in it.
Don’t use soy sauce for fried rice. Simply use some ghee and saute the rice properly. Add finely chopped veggies if you want and coriander leaves. Serve the two together for a healthy meal.
Vegetable Khichdi/Pullao
Best option if you don’t feel like cooking. Make a simple pulao and add your veggies to it. Eat it with mint chutney or a raita made of cucumbers, and fruits. Enjoy a simple yet healthy dinner.
Final Word
Follow these 7 day meal plan for gastritis and live a happy and healthy life. Even if you don’t have this illness, you can still follow this plan for better gut health and easy digestion. Add your own flavours to these dishes to create a unique blend of nutrients.
Always consult a doctor to know the severity of your gastritis and then plan your diet accordingly. Living a healthy life while you are dealing with gastritis is not hard, you just have to be careful about what you eat. I hope the 7 day meal plan helps you keep your illness under control.
