🌿 Gentle Daily Meal Plan for Colitis Care

This expanded meal plan supports healing and comfort for those living with colitis. It includes a sample daily plan alongside a broad list of gentle, gut-friendly ingredients that you can use to rotate meals and reduce flare-ups. Always consult with your doctor or dietitian to tailor your plan.

☀️ Sample Daily Plan

Breakfast: Banana-Cinnamon Oatmeal

• ½ cup rolled oats (cooked in water or oat milk)
• 1 small banana, mashed
• Dash of cinnamon
• Optional: 1 tsp maple syrup or chia seeds (if tolerated)

Mid-Morning Snack: Applesauce + Herbal Tea

• ½ cup unsweetened applesauce
• Warm peppermint or ginger tea

Lunch: Chicken & Rice Bowl

• ½ cup white rice
• 3–4 oz baked or poached chicken breast (light seasoning only)
• ¼ cup steamed zucchini or carrots
• Drizzle with olive oil or bone broth

Afternoon Snack: Rice Cake + Nut Butter

• 1 plain rice cake
• 1 tbsp smooth almond or peanut butter
• Optional: plain lactose-free yogurt with fruit puree

Dinner: Salmon with Mashed Potatoes

• 3–4 oz baked salmon
• ½ cup plain mashed potatoes
• Side of steamed carrots or spinach

Evening Snack: Chamomile Tea + Toast

• 1 slice white toast (gluten-free if needed)
• Light avocado spread or honey
• Cup of warm chamomile tea

🛒 Weekly Grocery List

• Bananas, applesauce, peeled apples
• White rice, rolled oats, plain rice cakes
• Chicken breast, salmon, eggs
• Zucchini, carrots, spinach, potatoes
• Avocados, nut butters, olive oil
• Oat milk or lactose-free milk
• Herbal teas: peppermint, ginger, chamomile

🍽️ Colitis-Friendly Food Additions

Grains & Carbs

• White pasta (gluten-free if needed)
• Sourdough bread
• Cream of rice or wheat
• Couscous, polenta, plain crackers
• Mashed sweet potatoes, pancakes (oat or rice flour)

Vegetables (Cooked & Peeled)

• Zucchini, squash, green beans, beets, pumpkin purée
• Steamed or puréed spinach
• Peeled cucumber (in mild phases)

Fruits

• Ripe bananas, applesauce
• Canned peaches/pears (in juice), watermelon (seedless)
• Cooked blueberries, strawberries, papaya, mango

Proteins

• Ground turkey/chicken, eggs
• Firm tofu (if tolerated), white fish
• Bone broth, nitrate-free deli meat

Dairy Alternatives

• Lactose-free milk, oat/rice milk (unsweetened)
• Plain lactose-free yogurt, vegan cheeses (rice/oat based)

Fats & Toppers

• Olive oil, coconut oil (in moderation), avocado oil
• Smooth nut butters (no added sugar or chunks)

Snacks & Treats

• Plain pretzels, graham crackers
• Baked apple slices with cinnamon
• Rice pudding (oat milk), low-sugar gelatin
• Smoothies with banana, oat milk & soft fruits

📝 Helpful Notes

• Eat small, frequent meals
• Stay hydrated with water and herbal teas
• Keep a food and symptom journal
• Introduce new foods slowly, one at a time
• Always listen to your body and consult your doctor