7-Day Meal Plan for Ulcerative Colitis

When you have ulcerative colitis (UC), food can feel unpredictable. Something might sit fine one day, then cause cramps, bloating, or diarrhea the next. That’s because certain items – like raw veggies, high-fat foods, caffeine, or dairy – can trigger symptoms, especially during a flare. This seven-day meal plan for ulcerative colitis offers ideas for meals and snacks. Some days focus on anti-inflammatory foods, others on comfort or easy prep. Use it as a reference when you’re feeling stuck. 

An anti-inflammatory diet (AID) won’t cure UC. But focusing on fruits, vegetables, whole grains, and unsaturated fats may help calm your immune system and support your gut lining. 

Breakfast: Cooked oatmeal topped with banana and peanut butter (no added sugar)
Lunch: Grilled salmon or baked tofu with white rice and soft carrots in olive oil
Snack: Plain yogurt (lactose-free or plant-based) topped with ground flaxseed                                                       
Dinner: Roasted chicken or tempeh with mashed sweet potatoes and sauteed zucchini with olive or canola oil

After a flare, your body needs to refuel. Especially with protein, which helps repair tissue and rebuild strength. These meals focus on nutrient-rich foods that are still soft and easy on your gut.  

Breakfast: Scrambled eggs or tofu with sourdough toast and peeled apple slices
Lunch: Turkey or tofu with avocado on tortillas, plus melon or peeled cucumber 
Snack: Smoothie with yogurt or milk, banana, strawberries, chia seeds (soaked), and peanut butter powder
Dinner: Foil-baked tilapia or sauteed tempeh with rice and soft green beans, cooked in olive oil

When you’re short on time or just too tired to cook, the goal is simple: build meals that feel good and come together fast. These picks use pantry staples and some pre-prepped foods that still check the nutrition boxes.

Breakfast: Rice cakes topped with nut butter and banana slices
Lunch: Rotisserie chicken (no skin) or tofu with a little mayo on sourdough with a side of pureed squash soup
Snack: Unsweetened applesauce with a hard-boiled egg or handful of gluten-free granola
Dinner: Ground turkey or lentils with rice and cooked eggplant (no skin), plus canned mandarins or peaches

Balanced meals give your body steady fuel without stressing your gut. These ideas mix protein, carbs, and unsaturated fat in soft, easy-to-digest forms. 

Breakfast: Oat flour pancakes with a touch of maple syrup and peeled kiwi
Lunch: Tuna salad or smashed chickpeas on sourdough with avocado and steamed carrots
Snack: Lactose-free cottage cheese or plant-based yogurt with papaya and ground chia or flaxseed
Dinner: Grilled chicken or baked tofu with mashed white or sweet potatoes (no skin) and cooked spinach or kale

When your gut needs a break, simple meals are the way to go. These ideas use just a few gentle ingredients. And they’re easy to make even if you're not up for much.  

Breakfast: Cooked oatmeal made with plant or lactose-free milk, topped with cinnamon and applesauce (no added sugar)
Lunch: Plain baked or sweet potato (no skin) with scrambled eggs or tofu
Snack: Peanut butter on sourdough toast or a rice cake with low-sugar jam
Dinner: Basic chicken broth with white rice and soft carrots or a warm bowl of plain grits with mashed avocado

You don’t want your body to work hard to break food down. That’s where foods already close to the texture your gut would create on its own come in. These tend to be foods that are soft, smooth, and low in rough fiber

Breakfast: Cooked white rice with unsweetened lactose-free or plant milk, topped with canned pears and a sprinkle of cinnamon
Lunch: Soft rice noodles with baked white fish or tofu, and yellow squash (peeled and cooked)
Snack: Plain crackers with a spoonful of hummus
Dinner: Mashed pumpkin or sweet potato, soft-cooked green beans, and either scrambled eggs or steamed tempeh

You can have a treat every now and then. The trick is enjoying comfort foods in a way that won’t upset your gut – at least not too much. 

Breakfast: Sourdough French toast with cinnamon, a drizzle of maple syrup, and a glass of lactose-free or plant-based milk
Lunch: Sushi rolls with white rice, avocado, and cucumber (skip the spicy mayo)
Snack: A few squares of dark chocolate paired with a small banana
Dinner: Pasta tossed with dairy-free pesto and baked tofu or grilled chicken, with steamed zucchini on the side

Meal planning for ulcerative colitis is less about rules and more about finding safe foods you enjoy. That’s where a food journal can help. Jot down what you eat and how you feel after. Over time, you’ll spot patterns.

A registered dietitian can help you create ulcerative colitis meals based on your symptoms, lifestyle, and nutrition needs. A go-to list can take some of the guesswork out of eating, especially if you're managing a flare.

Try new foods slowly, make changes based on how you feel, and give your gut time to respond. And remember: This seven-day meal plan for ulcerative colitis is meant to spark ideas for UC-friendly meals and snacks, not replace medical treatment.