👉 Midweek calls for something clean, nourishing, and easy to digest. This Wednesday meal plan features mild seaweed porridge, light soybean paste stew, stir-fried chicken with vegetables, and a refreshing fruit yogurt snack — all designed for Crohn’s-friendly comfort.
👥 Target
- 🔹 For Crohn’s patients seeking digestive relief midweek
- 🔹 For those who want a light yet nutrient-rich Korean day plan
📊 Wednesday Menu Overview
| Meal | Dish | Calories (approx.) |
|---|---|---|
| Breakfast | Seaweed Porridge (Miyeokjuk) | 200 kcal |
| Lunch | Soft Doenjang Stew with Tofu + Brown Rice | 400 kcal |
| Dinner | Chicken Stir-fry with Mixed Vegetables | 500 kcal |
| Snack | Fruit Yogurt (No sugar) | 150 kcal |
| Total | - | 1,250 kcal |
📝 Ingredient List
🍽️ Core Ingredients
- Chicken breast - 100g
- Tofu - 1/2 block (150g)
- Cooked brown rice - 1 bowl (150g)
- Dried seaweed (miyeok) - 5g
🥦 Vegetables & Add-ins
- Onion - 1/4 piece
- Carrot - 1/4 piece
- Yellow bell pepper - 1/2 piece
- Green onion - 1/2 stalk
- Lettuce (for plating or wrap) - optional
🥛 Condiments
- Doenjang (fermented soybean paste) - 1 tbsp
- Soy sauce - 1 tbsp
- Sesame oil - 1 tsp
- Oligosaccharide or honey - 1 tsp (optional)
🍇 Snack
- Unsweetened yogurt - 150g
- Fresh blueberries or seasonal fruits - 50g
🛋️ Storage Tips
- Seaweed: Store dry in airtight container
- Tofu: Keep refrigerated and use within 3 days
- Cooked rice: Refrigerate and reheat gently before serving
🌟 Recipe Instructions
🍽️ Breakfast - Seaweed Porridge
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- Soak dried seaweed for 10 minutes. Chop finely.
- In a pot, lightly stir-fry with sesame oil and a little rice.
- Add water (1:3 ratio) and simmer until thickened.
- Season lightly with salt if needed.
🍲 Lunch - Doenjang Tofu Stew + Brown Rice
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- Bring 2 cups water to boil, dissolve doenjang paste.
- Add chopped tofu, onion, and zucchini (optional).
- Simmer until ingredients are soft and flavors combine.
- Serve hot with brown rice.
🥗 Dinner - Stir-fried Chicken with Veggies
- Slice chicken and all vegetables evenly.
- Stir-fry in sesame oil, starting with onion and carrot.
- Add chicken, bell pepper, green onion. Cook until done.
- Season with soy sauce and a drop of honey if needed.
🍜 Snack - Fruit Yogurt
- Mix plain yogurt with fresh blueberries or fruit slices.
- Chill and enjoy as a refreshing dessert.
💡 Gentle Digestion Tips
- Keep seasonings mild to protect intestinal lining.
- Use tofu and chicken for lean, light protein sources.
- Blend or mash porridge if needed for extra softness.
🙏 Wrap-Up
This Wednesday plan keeps things simple and gut-friendly.
Let your digestive system rest while staying nourished and satisfied. 🪴
Ready for Thursday?
📍 View the full 1-week Crohn’s-friendly Korean plan