7 Day Meal Plan for Gastritis: Delicious Vegan Ideas

Try pairing these 7 breakfasts, lunch, and dinner ideas for a inflammation-free week!

Published On Nov 27, 2023 | Updated On Mar 08, 2024


Gastritis is the inflammation of the stomach lining, causing discomfort such as abdominal pain and nausea. It limits the diets of its patients by making highly acidic, spicy, and high-fibre foods potentially irritating. Therefore, people suffering from this ailment, especially vegans and vegetarians, can find it extremely challenging to have an ordinary diet. However, there are many options to enjoy a diet that is both gastritis-friendly and oh-so-scrumptious. We are here to provide a 7 day meal plan for gastritis that is not only kind to the stomach but also stimulating to the tongue.

For those suffering from gastritis, consuming foods that are rich in components like lean protein, light fibre, flavonoids, and monounsaturated fats can hwlo manage discomfort while munching down on delicious delicacies. So let us explore a 7 day meal plan for gastritis, complete with seven vegan-friendly breakfasts, lunches, snack options, and dinners.

1. High Protein Smoothie:
A high-protein smoothie is gentle on the stomach and easy to digest. It's perfect for a gastritis meal plan because it provides essential nutrients without causing irritation. Including ingredients like spinach and banana offer vitamins, minerals, and antioxidants without adding excessive acidity. Blending with almond milk or a non-citrus base helps maintain hydration, which is crucial for gastritis management.

2. Buddha Bowl:
A Buddha bowl often consists of cooked grains (like quinoa or rice), steamed or roasted vegetables, and a protein source (e.g., tofu or beans) with a flavorful sauce. Fibre from the vegetables and grains can aid in digestion and promote a feeling of fullness without causing discomfort.

3. Sweet Potato Pancakes:
Sweet potato pancakes are a soothing and nutritious breakfast choice because they are low in acidity and provide complex carbohydrates and vitamins. They are also gluten-free, which is always a plus.

4. Overnight Oats:
Overnight oats are a convenient, no-cook option for breakfast. Rolled oats are usually easy to digest and provide soluble fibre, which can be soothing for the stomach. Preparing with almond milk or other non-citrus liquids helps keep acidity in check.

5. Fruity Chia Pudding:
Fruity chia pudding is a delicious and fibre-rich breakfast option that's kind to the stomach. Chia seeds are a good source of omega-3 fatty acids and provide soluble fibre, which can aid digestion. Combining chia with non-acidic fruits like mango or kiwi can add flavour and provide essential vitamins without the acidity.

6. Tofu Scramble:
Tofu scramble is a protein-packed breakfast full of a gentle source of plant-based protein that is less likely to irritate the stomach. Combining tofu with sautéed vegetables provides nutrients and flavour without the accompanying inflammation.

7. Oats Chilla:
Oats chilla is a savoury pancake made with oats and is a suitable breakfast option for gastritis. Oats provide fibre for your digestive health. Moreover, using non-acidic spices and ingredients makes this dish less likely to trigger gastritis symptoms.


1. Quinoa Mushroom Risotto:
Quinoa mushroom risotto is a gentle yet flavorful lunch option for those suffering from gastritis. This is because quinoa is non-acidic and gluten-free. The mushrooms can add a savoury depth of flavour without triggering any acidity.

2. Cabbage Dal with Bajra Roti:
Cabbage dal with bajra roti is a traditional and wholesome lunch choice. The cabbage is a low-acid vegetable that is rich in flavonoids and in fibre. Moreover, bajra (pearl millet) roti is non-acidic and gluten-free, making it a gentle source of carbohydrates. The dal provides plant-based protein to provide a truly fulfilling lunch.

3. Chickpea Salad with Veggies:
A chickpea salad with veggies is a light and refreshing lunch option for gastritis because chickpeas are a good source of plant-based protein and fibre, which can promote digestive health.

4. Zucchini Noodles:
Zucchini noodles are a low-acid, gluten-free alternative to regular pasta. Zucchini noodles provide a lighter and less inflammatory base for a variety of sauces or toppings. Adding veggies to this preparation ensures that you get your essential vitamins and fibre.

5. Vegan Loaded Ragi Chips:
Ragi chips are made from finger millet, which is non-acidic and can be a soothing lunch option. Ragi is a whole grain that contains a lot of fibre and nutrients while being gentle on the stomach.
Loading the chips with guacamole, black beans, or other non-acidic ingredients adds flavour and nutrition.

6. Hummus and Veggies:
Hummus is made from chickpeas and tahini, providing protein and healthy fats in a creamy, non-acidic form. Use non-acidic veggies like carrot sticks, cucumber, and bell peppers to dip them in hummus and get your vitamins and fibre without irritation.

7. Avocado and Black-Bean Lettuce Wraps:
Avocado and black-bean lettuce wraps are a satisfying and non-acidic lunch option. Avocado provides healthy fats and creaminess without acidic acridness and black beans offer protein and fibre, contributing to a filling yet digestible meal. The lettuce is an excellent source of fibre that is also non-acidic.

1. Apple:
Apples are a well-tolerated, low-acid fruit that's easy on the stomach and provides several benefits for individuals with gastritis. They also offer fibre, which can aid digestion and help manage appetite.

2. Almonds:
Almonds are typically low in acidity, making them less likely to cause irritation and they provide healthy monounsaturated fats and protein, which can be satisfying and soothing.

3. Cashews:
Cashews are generally non-acidic and should be well-tolerated. They also contain substantial protein and healthy fats, which can help manage hunger.

4. Walnuts:
Walnuts are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help with digestive comfort. They are also chock-full of lean protein and fibre, promoting satiety without being overly harsh on the stomach.

5. Kale Chips:
Kale chips can be a great alternative to traditional potato chips for those with gastritis. Preparing kale chips by baking or dehydrating them keeps them light and less likely to cause irritation, compared to deep-fried snacks.

6. Rice Crisps:
Rice crisps are often non-acidic and can be a gentle, gluten-free snack that is light and easily digestible and can help prevent discomfort.

7. Granola:
While granola can be a good snack option, it's important to select a low-acid, non-citrus variety. 
Granola provides fibre that is beneficial for digestion. You can choose granola that includes non-acidic fruits and seeds for added nutrients and flavour without acidity.


1. Lentil Stew:
Lentil stew is a soothing and nutritious dinner option for those with gastritis. Lentils are often well-tolerated and provide plant-based protein, fibre, and essential nutrients without causing acid reflux. The use of aromatic spices in this dish can add acidity-free flavour.

2. Vegetable Khichdi:
Vegetable khichdi is a traditional Indian dish made with rice and lentils, often recommended for individuals with digestive issues. It is perfect for dinner because the rice and lentils offer complete protein and gentle, easy-to-digest carbohydrates.

3. Pan-Fried Sesame Tofu:
Pan-fried sesame tofu is a protein-rich and flavorful dinner option that can be suitable for those with gastritis as tofu is a non-acidic source of plant-based protein that is less likely to irritate the stomach. Sesame seeds add crunch and flavour without being overpowering.

4. Cauliflower Steak:
Cauliflower steak is a low-acid, gluten-free option that is a wonderful dinner option for those with gastritis. Cauliflower is a non-acidic, cruciferous vegetable that can be gentle on the stomach while providing vitamins, minerals, and fibre without causing digestive discomfort.

5. Stir-Fry with Tempeh:
Tempeh is a fermented soy product that's easier to digest and provides plant-based protein.
The inclusion of non-acidic vegetables in the stir-fry provides nutrients and delight without excessive heat.

6. Vegan Sushi Bowl:
A vegan sushi bowl is a deconstructed and less acidic version of traditional sushi. It includes sushi rice, which is typically non-acidic and provides carbohydrates. You can also include non-acidic vegetables and nori (seaweed) that add the umami flavour without being too harsh on the stomach.

7. Baked Potato with Beans:
A jacket potato with homemade beans is a suitable dinner for gastritis patients due to its mild nature, high fibre content, and plant-based protein. The preparation provides essential nutrients, aids digestion, promotes satiety, and allows for customization while being gentle on the stomach.

If you are or know someone actively agonised by gastritis, then we strongly urge you try out the aforementioned meals. You can design a meal plan for the whole week, all 7 days, by picking and mix-and-matching which dishes you’d like to eat on which days. The nutrients packed within these dishes will fulfil your dietary needs without triggering a bout of inflammation while allowing you to truly enjoy foods that are vegan in nature. So go ahead and feast your heart out without letting your stomach know!

Make sure to consult a healthcare professional for personalised dietary guidance before making and eating any of the aforementioned dishes.

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