Gastritis meal plan, small meals, gently.
NIDDK says diet plays no important part in causing most gastritis. H. pylori and NSAIDs like ibuprofen are the usual causes. Easing off spicy, fatty and acidic food helps some people, so here is a gentle week at about 1,650 calories.
Built from NIDDK and NHS gastritis guidance.
The rules
Three habits that ease the day
Leave dinner well before bed
The NHS advises a gap of 3 to 4 hours before sleep.
Find your own triggers
The NHS says ease off acidic, fizzy, spicy and fatty food, and cut back on caffeine.
Alcohol takes a back seat
Alcohol can irritate the stomach lining, and the NHS advises skipping it.
Sample week
Seven gentle days for gastritis
About 1,570 to 1,760 calories a day. Scale portions to your needs. Find your number
Black or tarry stools, vomiting blood, or a fall in appetite that you did not expect needs care now. H. pylori and regular NSAID use need a clinician, because food alone will not settle them.
Day 1Monday
BreakfastOatmeal with banana and almond butter½ cup dry rolled oats cooked with 1 cup milk, 1 banana, 1 tbsp almond butter
LunchChicken and brown rice soup with sourdough1½ cups soup with 3 oz chicken, 1 cup cooked brown rice, carrots and celery, 1 slice sourdough
SnackYogurt with applesauce and cinnamon¾ cup plain yogurt, ½ cup applesauce, cinnamon
DinnerBaked chicken with sweet potato5 oz chicken breast, 1 cup sweet potato, 1 cup green beans, 1 tsp olive oil
About 1,680 kcal110 g protein25 g fiber
Day 2Tuesday
- BreakfastScrambled eggs on whole-grain toast with melon2 eggs scrambled in 1 tsp butter, 2 slices whole-grain toast, 1 cup cantaloupe
- LunchTuna salad on whole-grain bread1 can tuna, 1 tbsp mayonnaise, 2 slices whole-grain bread, lettuce
- SnackRice cakes with peanut butter and a banana2 rice cakes, 1 tbsp peanut butter, 1 banana
- DinnerBaked cod with mashed potato and peas6 oz cod, 1 cup mashed potato with milk and butter, ½ cup peas
About 1,650 kcal113 g protein26 g fiber
Day 3Wednesday
- BreakfastOatmeal with blueberries and almond butter½ cup dry rolled oats cooked with 1 cup milk, ½ cup blueberries, 1 tbsp almond butter
- LunchChicken and noodle bowl with chickpeas4 oz chicken, 1 cup cooked egg noodles, ½ cup chickpeas, 1 cup carrots, 1 tsp olive oil
- SnackCottage cheese with blueberries and flaxseed½ cup cottage cheese, ½ cup blueberries, 1 tbsp ground flaxseed
- DinnerRoast turkey with rice and zucchini5 oz roast turkey, 1 cup cooked white rice, 1 cup zucchini, 2 tsp olive oil
About 1,730 kcal128 g protein25 g fiber
Day 4Thursday
- BreakfastPoached eggs on whole-grain toast2 poached eggs, 2 slices whole-grain toast, 1 tsp butter
- LunchLentil soup with a whole-grain roll1½ cups lentil and vegetable soup, 1 whole-grain roll
- SnackBanana with peanut butter1 banana, 1 tbsp peanut butter
- DinnerBaked salmon with rice and green beans5 oz salmon, 1 cup cooked white rice, 1 cup green beans
About 1,610 kcal85 g protein29 g fiber
Day 5Friday
- BreakfastWhole-grain cereal with milk and banana1 cup oat cereal, 1 cup milk, ½ banana, 1 tbsp ground flaxseed
- LunchChicken salad wrap with chickpeas1 whole-wheat tortilla, 4 oz chicken, ½ cup chickpeas, 1 oz cheddar, cucumber, 1 tsp olive oil
- SnackAlmonds with canned peaches1 oz almonds, ½ cup canned peaches in juice
- DinnerRoast chicken with quinoa and carrots5 oz chicken breast, ½ cup cooked quinoa, 1 cup carrots, 2 tsp olive oil
About 1,750 kcal122 g protein25 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with yogurt2 small buckwheat pancakes, ½ cup plain yogurt, ½ cup blueberries
- LunchEgg salad sandwich on whole-grain bread2 hard-boiled eggs with 1 tbsp mayonnaise, 2 slices whole-grain bread, lettuce
- SnackCottage cheese with pear½ cup cottage cheese, 1 pear
- DinnerRoast chicken with potatoes and carrots5 oz roast chicken, 1 cup boiled potatoes, 1 cup carrots, 2 tsp olive oil
About 1,580 kcal108 g protein25 g fiber
Day 7Sunday
- BreakfastScrambled eggs with sweet potato hash2 eggs scrambled in 1 tsp olive oil, 1 cup diced sweet potato, 1 slice whole-grain toast
- LunchChicken soup with vegetables and bread2 cups chicken and vegetable soup with 3 oz chicken, 1 slice whole-grain bread
- SnackYogurt with banana and walnuts¾ cup plain yogurt, ½ banana, 1 tbsp walnuts
- DinnerBaked fish with rice and peas6 oz cod, 1 cup cooked white rice, 1 cup peas, 1 tsp olive oil
About 1,630 kcal113 g protein25 g fiber
Shopping list
What to buy
Most days
Chicken, fish and eggsChicken breast, cod, salmon, turkey, eggschicken breasteggsalmon
Now and then
- Fried and very fatty foodFried chicken, chips and heavy cream sauces, now and then
- Acidic food and drinkOrange juice, lemon and tomato sauce, if they bother you
Keep a note of what you ate before symptoms started, so the list stays yours.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods should you avoid with gastritis?
There is no single list that fits everyone. The NHS says to avoid acidic, fizzy, spicy and fatty food and drink, cut back on caffeine and skip alcohol. Test one food at a time instead of cutting everything at once.
Is a bland diet good for gastritis?
NIDDK says diet does not play an important role in most gastritis, so a strict bland diet is not a fix. This week leans on oats, eggs, rice, cooked vegetables and yogurt, which are mild and easy to eat. If symptoms ease, widen the diet again instead of staying on a narrow list.
Does your diet cause gastritis?
Usually not. NIDDK says diet does not play an important role in most cases. H. pylori infection is a common cause, and long contact with NSAIDs or alcohol can irritate the stomach lining. In a small number of cases, food allergies or a large amount of alcohol play a part.
Can you drink coffee with gastritis?
Try it and see. The NHS suggests cutting back on drinks with caffeine, such as tea, coffee, cola and energy drinks. If coffee brings burning, cut back or switch to a milder brew.
How long does gastritis take to settle?
It depends on the cause. Gastritis from an H. pylori infection or from NSAIDs needs a clinician, since those are handled with medicine, not food. Ask your care team what to expect in your case.
How many calories is this meal plan?
About 1,570 to 1,760 calories a day, with 85 to 128 grams of protein and about 26 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
How does Alma help with gastritis?
Log each meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100 drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, and the food and symptom diary helps you spot your own triggers.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.