👉 Starting your week with a gentle and healthy Korean meal can make all the difference, especially for those managing Crohn's disease. Today's menu is crafted to be low-irritation, easy to digest, and nutritionally balanced.
👥 Target
- 🔹 Crohn’s disease patients needing gentle yet satisfying meals
- 🔹 Anyone looking for a clean, low-fat Korean menu
📊 Monday Menu Overview
| Meal | Dish | Calories (approx.) |
|---|---|---|
| Breakfast | Pumpkin Porridge (Danhobakjuk) | 250 kcal |
| Lunch | Chicken Seaweed Soup & Brown Rice | 450 kcal |
| Dinner | Beef Bulgogi Lettuce Wraps & Salad | 500 kcal |
| Snack | Plain Yogurt + Mixed Nuts | 200 kcal |
| Total | - | 1,400 kcal |
📝 Ingredient List
🍽️ Core Ingredients
- Chicken breast - 100g
- Beef for bulgogi - 100g
- Brown rice (cooked) - 1 bowl (150g)
- Kabocha pumpkin - 200g
- Dried seaweed - 5g
🥦 Vegetables & Garnishes
- Onion - 1/4 piece
- Green onion - 1/2 stalk
- Lettuce - 5 leaves
🥛 Condiments
- Soy sauce - 1 tbsp
- Sesame oil - 1 tsp
- Oligosaccharide or honey - 1 tsp
- Pear juice (optional) - 1 tbsp
🍇 Snack
- Plain yogurt (no sugar) - 150g
- Mixed nuts - 20g
🛋️ Storage Tips
- Chicken, beef: Freeze if not using within 2 days.
- Pumpkin: Store in a cool dry place or refrigerate after cutting.
- Dried seaweed: Airtight container at room temp.
🌟 Recipe Instructions
☕️ Breakfast - Pumpkin Porridge
- Peel and cube the pumpkin. Steam or boil until soft.
- Blend or mash with a pinch of salt until smooth.
- Optional: Add a bit of cooked rice for thickness.
🍲 Lunch - Chicken Seaweed Soup & Brown Rice
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- Soak seaweed in water for 10 minutes. Drain and chop.
- Sauté chopped chicken breast and onion in a little sesame oil.
- Add 2 cups water and seaweed. Simmer 10-15 minutes.
- Season with soy sauce and garnish with green onion.
🥗 Dinner - Bulgogi Lettuce Wraps
- Marinate beef in soy sauce, pear juice, sesame oil, and sweetener for 15 minutes.
- Stir-fry over medium heat until fully cooked.
- Serve with fresh lettuce and optional sliced salad veggies.
🍜 Snack - Yogurt & Nuts
- Combine plain yogurt and nuts in a bowl.
- Chill and serve as a light, satisfying snack.
💡 Gentle Digestion Tips
- Use light oils and avoid chili-based seasonings.
- Chew thoroughly and eat slowly.
- Cook meats until tender to ease digestion.
🙏 Wrap-Up
Hope this Monday plan helped you start the week right!
Leave a comment, share with others, or bookmark it for future use.
Stay tuned for Tuesday's Crohn’s-friendly meal plan coming soon! 🚀
Want the full weekly meal plan?
📍 Click here for the complete 1-week Crohn’s Korean menu (EN)