7-Day Meal Plan
Digestive System
Stomach Weekly Meal Plan
Nourish • Support • Feel Better
A practical 7-day menu built around gentle options and individual trigger identification. Simple breakfasts, lunches and dinners, each with an easy recipe.
Pick an organ to see its 7-day plan
Why this meal plan?
The stomach starts breaking down food with acid and enzymes. Gentle, regular meals and noticing which foods bother you, such as spicy, acidic or fatty foods, can help reduce discomfort.
Key nutrients
Gentle options and individual trigger identification.
🍗 Lean Protein
🌾 Whole Grains
🍌 Gentle Fruits
🥛 Probiotics
🥕 Cooked Veggies
✓ Foods to emphasize
- Oats, rice and whole-grain toast
- Bananas, melon and other gentle fruits
- Eggs, fish, poultry and tofu
- Cooked vegetables and soups
- Yogurt if tolerated
✕ Limit or avoid
- Large meals late at night
- Fried and very fatty foods
- Spicy or acidic foods if they bother you
- Alcohol and excess caffeine
- Carbonated drinks
Your week
7-Day Stomach 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
Egg-white scramble and toast
Serves 1 · 10–15 minutes
Ingredients
- 3 egg whites
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
- Add the egg whites 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 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
White fish with steamed vegetables
Serves 1 · 25–40 minutes
Ingredients
- 4 oz cod or other white fish
- 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 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.
Day 2 · Tuesday
BREAKFAST
Toast, berries and yogurt
Serves 1 · 5 minutes
Ingredients
- 1 slice whole-grain bread
- ¾ cup low-fat plain yogurt
- ½ cup mixed berries
How to make it
- Toast the bread.
- Spoon the yogurt into a bowl and top with the berries. Serve with the toast.
LUNCH
Lean turkey 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
Chicken and 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 3 · Wednesday
BREAKFAST
Egg-white whole-grain toast
Serves 1 · 10–15 minutes
Ingredients
- 3 egg whites
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
- Add the egg whites 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
Turkey lettuce wraps
Serves 1 · 10 minutes
Ingredients
- 3–4 large lettuce leaves (butter or romaine)
- 3 oz cooked lean turkey slices
- ¼ cup sliced cucumber
- ¼ cup shredded carrot
How to make it
- Wash and dry the lettuce leaves.
- Fill each leaf with turkey, cucumber and carrot, roll up and serve.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Baked white fish and potato
Serves 1 · 25–40 minutes
Ingredients
- 4 oz cod or other white fish
- 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 white fish and vegetables to the tray, season with herbs and lemon, and roast 12–15 minutes, until the fish reaches 145°F (63°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 4 · Thursday
BREAKFAST
Egg whites on toast
Serves 1 · 10–15 minutes
Ingredients
- 3 egg whites
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
- Add the egg whites 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
Rice bowl with lean chicken
Serves 1 · 20–35 minutes
Ingredients
- ¾ cup cooked brown rice
- 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
White fish and green beans
Serves 1 · 25–40 minutes
Ingredients
- 4 oz cod or other white fish
- 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 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.
Day 5 · Friday
BREAKFAST
Whole-grain toast and egg whites
Serves 1 · 10–15 minutes
Ingredients
- 3 egg whites
- 1 tbsp water or milk
- 1 slice whole-grain bread
How to make it
- Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
- Add the egg whites 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 vegetable wrap
Serves 1 · 10 minutes, using precooked protein
Ingredients
- 1 medium whole-grain tortilla
- 3 oz fully cooked, skinless chicken
- 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
Chicken with broccoli
Serves 1 · 25–40 minutes
Ingredients
- 4 oz boneless skinless chicken breast
- 1 cup broccoli florets
- 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
Egg-white scramble and fruit
Serves 1 · 10 minutes
Ingredients
- 3 egg whites
- 1 tbsp water
- ½ cup fresh fruit, such as berries or melon
How to make it
- Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
- Add the egg whites and stir gently until fully set, 2–3 minutes.
- Serve with the fruit on the side.
LUNCH
Chicken soup and whole-grain toast
Serves 1 · 30 minutes
Ingredients
- 1½ cups low-sodium broth
- 3 oz boneless skinless chicken, diced
- ½ cup chopped carrots
- ¼ cup chopped celery
- ¼ tsp dried parsley or thyme
- 1 slice whole-grain bread
How to make it
- Bring the broth to a simmer. Add the chicken, carrots, celery and herbs.
- Simmer 15–20 minutes, until the vegetables are tender and the chicken reaches 165°F (74°C).
- Serve hot with the toasted bread.
- Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
DINNER
Steamed cod with 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.
Day 7 · Sunday
BREAKFAST
Toast and low-fat yogurt
Serves 1 · 5 minutes
Ingredients
- 1 slice whole-grain bread
- ¾ cup low-fat plain yogurt
- ½ cup fresh seasonal fruit
How to make it
- Toast the bread.
- Spoon the yogurt into a bowl, add the fruit and serve with the toast.
LUNCH
Lean chicken vegetable bowl
Serves 1 · 20–35 minutes
Ingredients
- 1½ cups mixed salad greens
- 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.
- Wash and chop the vegetables.
- Combine the greens, 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 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.
🛒 Weekly Grocery List
Everything you need for the week, grouped by aisle.
Proteins
- Eggs
- Chicken breast
- Cod or other white fish
- Turkey (breast, lean ground or deli slices)
Beans & Grains
- Whole-grain bread
- Whole-grain noodles
- Brown rice
- Whole-grain tortilla
Dairy & Alternatives
- Plain yogurt
Produce
- Celery
- Seasonal vegetables
- Lemons
- Berries
- Cucumber, carrots and bell peppers
- Green beans
- Lettuce leaves
- Shredded carrot
- Potato
- Salad greens
- Broccoli florets
- Fruit
- Seasonal fruit
Pantry
- Low-sodium broth
- Dried herbs (parsley, thyme)
- Olive oil
💡 Tips for Success
- Eat smaller meals more often
- Stop eating 2–3 hours before bed
- Eat slowly and chew well
- Track your personal triggers
- See a clinician for ongoing heartburn or pain
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
Stomach Health Products
Pair your meal plan with products picked to support your stomach.
Keep exploring
More Organ Meal Plans
Every plan follows the same easy 7-day format, with recipes for each meal.
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 →
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.