7 Day Meal Plan for Gastritis (PDF)


Includes a 1 week PDF meal plan with easy to follow recipes, a weekly grocery list, and daily nutritional information.

This meal plan removes spicy and acidic foods, and encourages eating smaller, more frequent meals.

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You want to support the symptoms of gastritis (or stomach ulcers) by eating the right foods, but it can be stressful and overwhelming to find the appropriate recipes and know that your nutritional needs are being met on a daily basis.

This meal plan takes all of that into consideration, and removes all of the potentially problematic foods that could exacerbate your symptoms (spicy foods and acidic foods). 

It is designed to be rich in nutrient dense, whole foods that will support your digestion throughout the healing process. 

It includes 5 small meals throughout the day to avoid having an empty stomach and causing stomach irritation.

It includes delicious, satisfying recipes without having to eat a bland diet.

This gastritis meal plan includes:

7-day meal plan

This 7 day plan has delicious recipes for breakfast, lunch, dinner and 2 snack meals.

The meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Grocery list

The 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

The meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

  • Roughly 1800 calories
  • Roughly 50% of your calories from fat, 30% from carbohydrates, and 20% from protein. This amounts to roughly 100 g of fat, 140 g of carbohydrates, and 90 g of protein on average.
  • Roughly 25-30 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep to set yourself up for success. This includes spending some time in the kitchen to prepare your portioned meals for the week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in this gastritis diet meal plan?

  • Lean meats, fish and seafood (including chicken breast, salmon, ground turkey, lean red meat etc.)
  • Eggs
  • Gluten-free grains (including quinoa, plain white rice, millet, buckwheat, and oat bran)
  • Vegetables (including cruciferous vegetables, leafy green vegetables, sweet potato, zucchini, brussels sprouts, bok choy, green beans, etc.)
  • Avocado
  • Coconut products (coconut oil, coconut milk and coconut butter)
  • High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
  • Nuts and seeds (such as almonds, pumpkin seeds, and sunflower seeds)
  • Herbs and seasonings (excluding spicy or acidic ones)
  • Herbal tea
  • Sea salt in small amounts

What foods are excluded?

  • Processed and premade food with artificial ingredients (and anything containing citric acid for other acids as preservatives)
  • Spicy foods (including chili peppers, cayenne, chili powder, hot sauce, sriracha, etc.)
  • Nightshade vegetables (including tomatoes, peppers, eggplant, and white potato)
  • Tomato products (including tomato sauce and tomato juice)
  • Refined and processed grains (white bread, whole-wheat bread, muffins, cookies, etc.)
  • Wheat, barley and rye (gluten containing grains)
  • Processed meats (including bacon, hotdogs, sausages etc.)
  • Dairy products
  • Fatty foods (including french fries or other deep-fried foods)
  • Acidic fruits and fruit juices (including cranberries, pineapple, strawberries, raspberries, etc.)
  • Citrus fruits (including lemon, lime, orange, grapefruit, etc)
  • Vinegars (including white vinegar, white wine vinegar, red wine vinegar, apple cider vinegar, distilled vinegar, balsamic vinegar etc.)
  • Vinegar containing foods such as mustard, mayo and salad dressings
  • Artificial sweeteners
  • Vegetable oils (such as canola oil, soybean oil, sunflower oil etc.)
  • Black pepper
  • Coffee, black tea, green tea (or any other beverage with caffeine)
  • Mint and mint teas or chewing gum
  • Alcohol 
  • Carbonated beverages (including pop, sparkling water, club soda, kombucha, etc)

What to expect after you purchase this diet plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my 7-day meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.


I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.


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