Ulcerative colitis plan, built for the good weeks.
No single diet works for everyone with ulcerative colitis. In remission, a varied week is a good base: fish, olive oil, vegetables, beans and whole grains. This one runs about 1,700 calories a day. Alma can fit it to your goal.
Built from NIDDK and Mayo Clinic advice.
The rules
Three habits that carry the week
Varied beats restricted
Fish, vegetables, beans and whole grains in the same week, not a short list.
Protein through the day
Fish, chicken, eggs, yogurt and beans, spread over the day, not saved for dinner.
Soften the fiber in a flare
Lower fiber for a few days if raw food and skins feel rough, then build back.
Sample week
Seven days of calm, varied meals
About 1,600 to 1,800 calories a day and 20 to 27 g of fiber. Scale portions to your needs. Find your number
During a flare, follow the plan your IBD team gives you, which may mean softer and lower-fiber food for a while. Bleeding, or many urgent trips to the bathroom a day, needs care rather than a diet change.
Day 1Monday
BreakfastOvernight oats with berries and yogurt½ cup rolled oats, ¾ cup 2% milk, ½ cup plain Greek yogurt, ½ cup blueberries, 1 tbsp smooth almond butter
LunchLentil soup with carrots and sourdough½ cup cooked lentils, 2 cups broth, ½ cup cooked carrots, 2 slices sourdough, 1 egg, 1 tbsp olive oil
SnackOrange with almond butter1 orange, 1 tbsp smooth almond butter
DinnerRoast salmon with rice and broccoli6 oz salmon, 1 cup cooked white rice, ½ cup broccoli, ¾ tsp olive oil
About 1,790 kcal97 g protein27 g fiber
Day 2Tuesday
- BreakfastYogurt with granola and blueberries1 cup plain Greek yogurt, ¼ cup granola, ½ cup blueberries, 1 tsp honey
- LunchTuna and cannellini salad1 can (5 oz) tuna in water, ½ cup cannellini beans, ½ cup cucumber, 1 tbsp olive oil, 2 slices sourdough
- SnackApple with peanut butter1 apple, 1 tbsp smooth peanut butter
- DinnerBaked cod with rice and zucchini6 oz cod, 1 cup cooked white rice, 1 cup zucchini, 1 tomato, 1½ tbsp olive oil
About 1,710 kcal118 g protein22 g fiber
Day 3Wednesday
- BreakfastScrambled eggs on sourdough2 eggs, 1 slice sourdough, ½ avocado, 1 tomato, ½ tbsp olive oil
- LunchChicken, quinoa and pepper bowl4 oz chicken breast, 1 cup cooked quinoa, ½ cup roasted red pepper, 1 tbsp olive oil
- SnackCottage cheese with strawberries¾ cup 1% cottage cheese, 1 cup strawberries
- DinnerBaked salmon with rice and peas5 oz salmon, 1 cup cooked white rice, ½ cup peas, ½ tbsp olive oil
About 1,790 kcal122 g protein22 g fiber
Day 4Thursday
- BreakfastOatmeal with pear and cinnamon½ cup rolled oats, 1 cup 2% milk, 1 pear, 1 tsp honey
- LunchTurkey and brown rice salad3 oz sliced turkey, 1 cup cooked brown rice, ½ tomato, ½ cup cucumber, 1 tbsp olive oil
- SnackKiwi with almonds2 kiwis, ½ oz almonds
- DinnerSalmon with couscous and zucchini5 oz salmon, 1 cup cooked couscous, 1 cup zucchini, 1 tbsp olive oil
About 1,650 kcal80 g protein24 g fiber
Day 5Friday
- BreakfastYogurt with strawberries and granola1 cup plain Greek yogurt, 1 cup strawberries, ¼ cup granola, 1 tsp honey
- LunchTuna and potato salad1 can (5 oz) tuna in water, 1 medium potato, 1 cup green beans, 2 tbsp olive oil
- SnackCarrot sticks with hummus½ cup carrot sticks, 4 tbsp hummus
- DinnerBaked chicken with barley and carrots5 oz chicken breast, 1 cup cooked barley, ½ cup cooked carrots, 1 tbsp olive oil
About 1,610 kcal114 g protein25 g fiber
Day 6Saturday
- BreakfastOat pancakes with berries3 small oat pancakes (½ cup rolled oats blended with 1 egg and ½ cup milk), ½ cup blueberries, ½ cup plain Greek yogurt, 1 tbsp maple syrup
- LunchChickpea and spinach stew with rice¼ cup chickpeas, ½ cup cooked spinach, ½ cup tomato sauce, 1 cup cooked white rice, 1 tbsp olive oil
- SnackKiwi with hazelnuts2 kiwis, ½ oz hazelnuts
- DinnerBaked cod with sweet potato and spinach6 oz cod, 1 sweet potato, ¾ cup cooked spinach, 2 tbsp olive oil
About 1,670 kcal88 g protein27 g fiber
Day 7Sunday
- BreakfastBuckwheat pancakes with strawberries3 small buckwheat pancakes (⅓ cup buckwheat flour, 1 egg and ½ cup milk), 1 cup strawberries, ½ cup plain Greek yogurt, 1 tsp honey
- LunchChicken and barley soup3 oz chicken breast, 1 cup cooked barley, 1 cup cooked carrots, 2 cups broth
- SnackCantaloupe with cottage cheese1 cup cantaloupe, 1 cup 1% cottage cheese
- DinnerBaked cod with couscous and spinach6 oz cod, 1 cup cooked couscous, 1 cup cooked spinach, 2 tbsp olive oil
About 1,680 kcal138 g protein25 g fiber
Shopping list
What to buy
Most days
Now and then
Canned fish and frozen vegetables cover the week for less money.
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 is the best diet for ulcerative colitis?
There is no single best diet. The NIDDK says researchers have not found that specific foods cause or worsen ulcerative colitis, and Mayo Clinic says diet and stress were once thought to be causes but may make symptoms worse rather than cause the disease. A 2020 expert review from the IOIBD says doctors and patients still lack clear guidance on which foods are safe or harmful in IBD, so a varied diet is a sensible base.
What should I eat during an ulcerative colitis flare?
Follow your IBD team first. They may suggest softer, lower-fiber food for a while, such as white rice, eggs, bananas, plain chicken, broth, smooth yogurt and mashed potato. This page is the remission week. Ask your team how and when to build fiber back.
Is a low fiber diet good for ulcerative colitis?
Your IBD team may suggest low fiber for a short stretch in a flare, when raw vegetables, skins and seeds feel rough. The NIDDK recommends a healthy, well-balanced diet overall, so ask your team how long to stay low fiber. Mayo Clinic and the NIDDK both suggest a food diary to see which foods bother you.
Should I avoid dairy with ulcerative colitis?
It depends on you. Mayo Clinic suggests limiting dairy products, since many people with ulcerative colitis are sensitive to lactose. Lactose-free milk and yogurt are an easy swap. This week uses yogurt, milk and cottage cheese in modest amounts, and your food diary will show whether dairy lines up with your symptoms.
How many calories is this meal plan?
About 1,600 to 1,800 calories a day, with 80 to 140 grams of protein and 20 to 27 grams of fiber. Needs vary with your size, age and activity, and appetite can drop in a flare, so scale portions to suit you. The calorie calculator gives a starting number.
Do I need supplements with ulcerative colitis?
Sometimes. The NIDDK says your doctor may recommend dietary supplements, and Mayo Clinic notes that ulcerative colitis can make it harder to absorb nutrients. Ask your care team rather than starting a supplement on your own.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard’s Alternate Healthy Eating Index, and the food and symptom diary shows which meals sit well. Alma also builds a plan around your goal and the foods you like.
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
- NIDDK: eating, diet and nutrition for ulcerative colitis
- Mayo Clinic: ulcerative colitis symptoms and causes
- Levine A, et al. Dietary guidance from the International Organization for the Study of Inflammatory Bowel Diseases. Clin Gastroenterol Hepatol, 2020
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.