7-Day Meal Plan
Digestive System
Pancreas Weekly Meal Plan
Nourish • Support • Feel Better
A practical 7-day menu built around a lower-fat example for general education, not acute pancreatitis treatment. Simple breakfasts, lunches and dinners, each with an easy recipe.
Pick an organ to see its 7-day plan
Why this meal plan?
The pancreas makes digestive enzymes and hormones like insulin that manage blood sugar. Balanced, lower-fat meals with fiber and steady carbohydrates are gentle on digestion and help keep blood sugar steady. This is general education, not a plan for pancreatitis or diabetes treatment.
Key nutrients
A lower-fat example for general education, not acute pancreatitis treatment.
🍗 Lean Protein
🌾 Fiber
🫐 Antioxidants
🍠 Healthy Carbs
🥦 Vitamins & Minerals
✓ Foods to emphasize
- Lean meats, fish and plant proteins
- Whole grains (oats, brown rice, quinoa)
- Colorful fruits and vegetables
- Healthy fats in moderation
- Herbs and spices for flavor
✕ Limit or avoid
- High-fat and fried foods
- Processed foods and refined sugars
- Alcohol
- Sugary desserts and sweetened drinks
- Very large meals
Your week
7-Day Pancreas Meal Plan
Tap any meal to jump to its ingredients and step-by-step cooking instructions.
Day 1
Monday
Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Cook it
How to Prepare Every Meal
Each recipe makes one adult serving. Amounts are approximate, so adjust portions for your appetite and any dietary needs.
Day 1 · Monday
BREAKFAST
Low-fat yogurt and berries
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup low-fat plain yogurt
- ½ cup mixed berries
How to make it
- Wash and cut fruit into bite-size pieces.
- Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
LUNCH
Turkey vegetable wrap
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 1 medium whole-grain tortilla
- 3 oz cooked, lean turkey slices
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Wrap: layer the fillings on the tortilla, roll up firmly and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Skinless chicken and potatoes
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 medium potato
- 1 cup green vegetables, such as broccoli or green beans
- 1 tsp lemon juice or fresh herbs
How to make it
- Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
- Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
- Serve everything together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 2 · Tuesday
BREAKFAST
Whole-grain cereal with low-fat milk
Serves 1 · 5–12 minutes
Ingredients
- 1 cup unsweetened whole-grain cereal
- ¾ cup low-fat milk
How to make it
- Place cereal in a serving bowl and pour over milk. Serve immediately.
LUNCH
Turkey sandwich and cucumber
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 2 slices whole-grain bread
- 3 oz cooked, lean turkey slices
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Sandwich: layer the fillings on the bread, close and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Cod and brown rice
Serves 1 · 25 minutes
Ingredients
- 4 oz cod or other white fish
- ¾ cup cooked brown rice
- 1 cup chopped vegetables
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Heat the oven to 400°F (205°C). Place the cod on a lined tray, season and add a squeeze of lemon.
- Bake 12–15 minutes, until it reaches 145°F (63°C) and flakes easily.
- Steam the vegetables and serve with the cod over the rice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 3 · Wednesday
BREAKFAST
Low-fat yogurt and oats
Serves 1 · 5 minutes
Ingredients
- ¾ cup low-fat plain yogurt
- ¼ cup rolled oats
- ½ cup fresh fruit (optional)
How to make it
- Spoon the yogurt into a bowl.
- Stir in or sprinkle over the oats, add fruit if using, and serve.
LUNCH
Chicken rice soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- 3 oz boneless skinless chicken, diced
- ½ cup cooked rice
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the chicken and simmer until fully cooked to 165°F (74°C).
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Chicken with cooked carrots
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup carrots, sliced
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 4 · Thursday
BREAKFAST
Yogurt and strawberries
Serves 1 · 5 minutes
Ingredients
- ¾ cup plain yogurt
- ½ cup strawberries, sliced
How to make it
- Wash, hull and slice the strawberries.
- Spoon the yogurt into a bowl, top with the strawberries and serve.
LUNCH
Turkey vegetable soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- 3 oz lean ground turkey
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the ground turkey, breaking it up as it cooks and simmer until fully cooked to 165°F (74°C).
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Skinless chicken and sweet potato
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 medium sweet potato
- 1 cup green vegetables, such as broccoli or green beans
- 1 tsp lemon juice or fresh herbs
How to make it
- Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
- Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
- Serve everything together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 5 · Friday
BREAKFAST
Low-fat yogurt and banana
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup low-fat plain yogurt
- ½ banana
How to make it
- Wash and cut fruit into bite-size pieces.
- Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
LUNCH
Chicken noodle soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- 3 oz boneless skinless chicken, diced
- ¼ cup dry whole-grain noodles
- ¼ tsp dried parsley or thyme
How to make it
- Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
- Add the chicken and simmer until fully cooked to 165°F (74°C).
- Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender and the noodles are cooked. Serve hot.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Cod with squash and rice
Serves 1 · 30 minutes
Ingredients
- 4 oz cod or other white fish
- 1 cup squash, cubed
- ¾ cup cooked brown rice
- 1 tsp olive oil
- 2 tsp lemon juice
How to make it
- Heat the oven to 400°F (205°C). Toss the squash with the oil and roast 10 minutes.
- Add the seasoned cod to the tray and roast 12–15 minutes more, until it reaches 145°F (63°C).
- Serve with the rice and a squeeze of lemon.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 6 · Saturday
BREAKFAST
Pear and cinnamon porridge
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- ½ pear
- ¼ tsp cinnamon
How to make it
- Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
- Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
LUNCH
Turkey brown rice bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked brown rice
- 4 oz lean turkey breast
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the turkey in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
- Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
- Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Skinless chicken with zucchini
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup zucchini, sliced
- 1 tsp lemon juice or fresh herbs
How to make it
- Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
- Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
- Steam any vegetables that finish earlier than the protein, then serve together.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 7 · Sunday
BREAKFAST
Low-fat cereal and milk
Serves 1 · 5–12 minutes
Ingredients
- 1 cup unsweetened whole-grain cereal
- ¾ cup low-fat milk
How to make it
- Place cereal in a serving bowl and pour over milk. Serve immediately.
LUNCH
Turkey and cucumber sandwich
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 2 slices whole-grain bread
- 3 oz cooked, lean turkey slices
- ½ cup leafy greens
- ¼ cup sliced cucumber
How to make it
- Wash and dry the vegetables.
- Sandwich: layer the fillings on the bread, close and slice.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Turkey with rice and carrots
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked rice
- 4 oz lean turkey breast
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the turkey in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
- Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
- Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
🛒 Weekly Grocery List
Everything you need for the week, grouped by aisle.
Proteins
- Turkey (breast, lean ground or deli slices)
- Chicken breast
- Cod or other white fish
Beans & Grains
- Whole-grain tortilla
- Whole-grain cereal
- Whole-grain bread
- Brown rice
- Rolled oats
- Whole-grain noodles
Dairy & Alternatives
- Plain yogurt
- Milk or fortified alternative
Produce
- Berries
- Salad greens
- Potato
- Seasonal vegetables
- Lemons
- Fruit
- Celery
- Strawberries
- Sweet potato
- Banana
- Squash
- Pear
- Cucumber, carrots and bell peppers
- Zucchini
Pantry
- Olive oil
- Low-sodium broth
- Dried herbs (parsley, thyme)
- Cinnamon
💡 Tips for Success
- Eat smaller, more frequent meals if needed
- Stay hydrated throughout the day
- Choose fresh, whole foods over processed foods
- Use herbs instead of high-fat sauces
- Follow your care team's advice for any pancreas condition
Make it work for you
Swap any meal for another day’s meal from the same plan. Leftovers make an easy next-day lunch.
Shop by organ
Pancreas Health Products
Pair your meal plan with products picked to support your pancreas.
Keep exploring
More Organ Meal Plans
Every plan follows the same easy 7-day format, with recipes for each meal.
Stomach
Gentle options and individual trigger identification
View 7-day plan →
Liver
Mediterranean-style eating and reduced added sugar
View 7-day plan →
Gallbladder
Fiber, regular meals and moderate fat
View 7-day plan →
Small Intestine
Balanced, tolerance-based eating; disorders may require tailored diets
View 7-day plan →
Educational note: These sample menus and recipes are general nutrition education, not medical advice, a treatment or a cure. Portions are approximate and recipes have not been professionally tested. If you have a medical condition, food allergies, are pregnant, or take medication, talk with your doctor or a registered dietitian before changing your diet.