7-Day Meal Plan
Digestive System
Small Intestine Weekly Meal Plan
Nourish • Support • Feel Better
A practical 7-day menu built around balanced, tolerance-based eating; disorders may require tailored diets. Simple breakfasts, lunches and dinners, each with an easy recipe.
Pick an organ to see its 7-day plan
Why this meal plan?
Most nutrients are absorbed in the small intestine. Balanced meals that you tolerate well support comfortable digestion. Conditions such as celiac disease, IBS or Crohn’s need tailored diets from a clinician.
Key nutrients
Balanced, tolerance-based eating; disorders may require tailored diets.
🍗 Protein
🌾 Soluble Fiber
🥛 Probiotics
🥕 Cooked Veggies
💧 Hydration
✓ Foods to emphasize
- Oats, rice and other well-tolerated grains
- Cooked vegetables and soft fruit
- Eggs, fish, poultry and tofu
- Yogurt or kefir if tolerated
- Regular, moderate meals
✕ Limit or avoid
- Very large or rushed meals
- Greasy and fried foods
- Excess alcohol
- Foods you know trigger symptoms
- Sugar alcohols if they cause bloating
Your week
7-Day Small Intestine 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
Berry oatmeal with chia
Serves 1 · 5–12 minutes
Ingredients
- ½ cup rolled oats
- 1 cup water or milk of choice
- ½ cup mixed berries
- 1 tsp chia seeds
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
Chicken quinoa vegetable bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked quinoa
- 4 oz boneless skinless chicken breast
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the chicken 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
Herb salmon with brown rice
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked brown rice
- 4 oz salmon fillet
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the salmon in a skillet or oven until it reaches 145°F (63°C) and flakes easily. 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.
Day 2 · Tuesday
BREAKFAST
Eggs and whole-grain toast
Serves 1 · 10–15 minutes
Ingredients
- 2 eggs
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
- Add the eggs and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
LUNCH
Chicken and avocado salad
Serves 1 · 20–25 minutes
Ingredients
- 1½ cups mixed salad greens
- 4 oz boneless skinless chicken breast
- ¼ avocado, sliced
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the chicken in a skillet over medium heat, 5–7 minutes per side, until it reaches 165°F (74°C). Rest 5 minutes, then slice.
- Arrange the greens and chopped vegetables in a bowl.
- Top with the chicken and avocado, drizzle with lemon juice and olive oil, and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Chicken with 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 3 · Wednesday
BREAKFAST
Greek yogurt berry parfait
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup plain Greek 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
Quinoa chickpea bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked quinoa
- ¾ cup cooked chickpeas, rinsed
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- 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
Chicken with roasted 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 4 · Thursday
BREAKFAST
Overnight oats with berries
Serves 1 · 5 minutes, plus overnight chilling
Ingredients
- ½ cup rolled oats
- ½ cup milk or fortified alternative
- ¼ cup plain yogurt
- ½ cup mixed berries
- 1 tsp chia seeds (optional)
How to make it
- Stir the oats, milk, yogurt and chia seeds together in a jar.
- Cover and refrigerate overnight, or at least 4 hours.
- Top with the berries in the morning and eat cold.
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
Grilled chicken and vegetables
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup mixed seasonal vegetables
- 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 5 · Friday
BREAKFAST
Cottage cheese and peach
Serves 1 · 5–10 minutes
Ingredients
- ¾ cup cottage cheese
- ½ peach
How to make it
- Wash and cut fruit into bite-size pieces.
- Spoon the cottage cheese into a bowl and top with the remaining ingredients. Serve chilled.
LUNCH
Lentil and carrot soup
Serves 1 · 25–35 minutes
Ingredients
- 1½ cups low-sodium broth
- ½ cup chopped carrots
- ¼ cup chopped celery
- ¾ cup cooked lentils
- 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 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 green beans
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup green beans
- 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 6 · Saturday
BREAKFAST
Yogurt, kiwi and oats
Serves 1 · 5 minutes
Ingredients
- ¾ cup plain Greek yogurt
- ¼ cup rolled oats
- 1 kiwi, peeled and sliced
How to make it
- Spoon the yogurt into a bowl.
- Top with the sliced kiwi and sprinkle with the oats. Serve right away, or chill 10 minutes so the oats soften.
LUNCH
Brown rice bean bowl
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked brown rice
- ¾ cup cooked no-salt-added beans
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- 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
Turkey and roasted peppers
Serves 1 · 30 minutes
Ingredients
- 4 oz lean turkey breast
- 1 cup bell peppers, sliced
- 1 tsp olive oil
- 1 tsp lemon juice or fresh herbs
How to make it
- Heat the oven to 400°F (205°C). Toss the peppers with the oil on a lined tray.
- Add the seasoned turkey and roast 20–25 minutes, until the turkey reaches 165°F (74°C) and the peppers are soft.
- Finish with lemon or herbs and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Day 7 · Sunday
BREAKFAST
Chia berry pudding
Serves 1 · 5 minutes, plus 4 hours chilling
Ingredients
- 2 tbsp chia seeds
- ½ cup milk or fortified alternative
- ½ cup mixed berries
- ¼ tsp vanilla or cinnamon (optional)
How to make it
- Whisk the chia seeds, milk and vanilla in a jar. Wait 5 minutes and stir again to break up clumps.
- Cover and refrigerate at least 4 hours or overnight until thick.
- Top with the berries and serve.
LUNCH
Chicken lentil salad
Serves 1 · 20–25 minutes
Ingredients
- 1½ cups mixed salad greens
- 3 oz boneless skinless chicken breast
- ½ cup cooked lentils, rinsed
- 1 cup chopped cucumber, carrot or bell pepper
- 2 tsp lemon juice
- 1 tsp olive oil (optional)
How to make it
- Cook the chicken in a skillet over medium heat until it reaches 165°F (74°C). Rest 5 minutes, then slice.
- Toss the greens, lentils and chopped vegetables in a bowl.
- Top with the chicken, dress with lemon juice and olive oil, and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked cod and carrots
Serves 1 · 25–40 minutes
Ingredients
- 4 oz cod or other white fish
- 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 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
- 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.
🛒 Weekly Grocery List
Everything you need for the week, grouped by aisle.
Proteins
- Chicken breast
- Salmon fillet
- Eggs
- Turkey (breast, lean ground or deli slices)
- Cod or other white fish
Beans & Grains
- Rolled oats
- Quinoa
- Brown rice
- Whole-grain bread
- Chickpeas
- Lentils
- Beans
Dairy & Alternatives
- Plain yogurt
- Milk or fortified alternative
- Cottage cheese
Produce
- Berries
- Cucumber, carrots and bell peppers
- Lemons
- Salad greens
- Avocado
- Sweet potato
- Seasonal vegetables
- Zucchini
- Peach
- Celery
- Green beans
- Kiwi
Pantry
- Chia seeds
- Olive oil
- Low-sodium broth
- Dried herbs (parsley, thyme)
- Vanilla or cinnamon
💡 Tips for Success
- Eat slowly and chew well
- Keep a food and symptom diary
- Try cooked rather than raw vegetables if sensitive
- Don't cut out food groups without advice
- Get tested before going gluten-free
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
Small Intestine Health Products
Pair your meal plan with products picked to support your small intestine.
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 →
Pancreas
A lower-fat example for general education, not acute pancreatitis treatment
View 7-day plan →
Gallbladder
Fiber, regular meals and moderate fat
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.