Five Days Meal Plan for Dyspepsia

Day

Breakfast

Lunch

Dinner

1

Plain Oatmeal topped with sliced bananas, apples or pears

Carrot ginger soup

Congee with ginger, chopped vegetables and/or lean cooked poultry

2

Whole-grain toast with natural (no sugar added) plus 1 cup of low fat or non-dairy milk/ginger tea

Low acidic salad: Use healthier choices like lean meats or seafood and add black olives, beans, carrots, broccoli, cucumber, nuts, and/or less acidic fruits.

Grill chicken breast (without skin and use dyspepsia friendly spice) with vegetables and couscous/brown rice

3

Overnight oats with apples and maple syrup

Grilled, broiled or baked chicken breast sandwich (whole grain bread) with lettuce/zucchini/spinach

Spreads: choose a low fat mayonnaise or sweeter mustard, such as honey mustard (mustards can cause heartburn)

Grill, sauté, or steam lean fish (and use dyspepsia friendly spice) served with vegetables and brown rice

4

Alkaline smoothie (blend ice and non-dairy milk with melon, banana, spinach, kale, chia seeds and/or berries)

Tofu veggie wrap: incorporates tofu with fresh veggies in a high-fiber wrap (skip dressings or use light and less acidic dressings)

Quinoa bowl with lean meat and veggies (with less acidic sauce such as honey mustard)

5

Omelette or scrambled eggs with mushroom and spinach (try to reduce/remove egg yolk) plus 1 cup of low fat/non-dairy milk/ ginger tea

Vegetable stock broth with lean protein sources, such as chicken and beans

Grilled, broiled or baked chicken breast (without skin and use dyspepsia friendly spice) with asparagus/ broccoli, and mashed sweet potatoes

Dyspepsia friendly foods/drinks

Foods/drinks to be avoided for dyspepsia

Ginger, fennel, parsley, aloe vera

Garlic, onions, vinegar, and spicy foods

Whole grains such as oatmeal, couscous, quinoa, brown rice or whole grain breads

Glutinous rice

Non-citrus fruits:  melons, bananas, apples, and pears

Citrus fruits: orange, grapefruit, lemons, limes, pineapple

Lean meats and seafoods: chicken, turkey, fish, and seafood (grilled, broiled, baked, or steamed. Remove the skin if there is any and do not fry it)

Fatty cuts of meat (beef, pork, or lamb) and processed meats like hot dogs and luncheon meat

Egg whites

Egg yolks

Healthy fats: avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil (in moderation)

Desserts or snacks, such as ice cream and potato chips

Green vegetables: kale, spinach, broccoli, asparagus, celery, cauliflower and etc.

Chocolate and mint

Root vegetables such as sweet potatoes, carrots and beets.

Carbonated and fizzy drinks

Lentils, chickpeas, and other legumes

Caffeinated food and beverages (including coffee and tea)

Low-fat dairy foods or non-dairy products

Full-fat dairy products (such as butter, whole milk, regular cheese, and sour cream)

Stick to fresh or dried mild herbs like basil, parsley, oregano, thyme, turmeric, cardamom, ginger, cilantro or rosemary

Hot spices like cinnamon, curry powder, chili powder, cayenne pepper, nutmeg or hot paprika

Ginger tea

Alcoholic beverage

Tofu and tempeh

Fatty and fried foods

Tomatoes and tomato-based foods

High fat creamy salad dressings or creamy sauces and dips