🍽️ Easy Korean Weekly Meal Plan (Week 1) for Crohn’s – Gentle & Delicious!
👉 You don't have to give up delicious Korean food, even with Crohn's disease! By minimizing oil and using mild seasonings, this weekly plan helps reduce digestive stress while preserving flavor and satisfaction. This Week 1 meal plan introduces comforting Korean dishes crafted with digestion in mind. 😋
🌟 Purpose of Week 1 Plan
- ✅ Minimize oil to reduce digestive burden
- ✅ Use mild seasoning (reduced gochujang, light soy sauce)
- ✅ Balance protein, carbs, and vitamins using beef, chicken breast, tofu
- ✅ Focus on easily digestible ingredients like seaweed, tofu, silken tofu, potatoes
📊 Benefits You Can Expect
- ✔️ Comfortably filling meals without gut stress
- ✔️ Supports digestive health by reducing spice and grease
- ✔️ Soothing dishes with balanced nutrition
🍜 Week 1 Daily Menu Overview
| Day |
Breakfast |
Lunch |
Dinner |
Snack |
Total Calories (kcal) |
| Monday | Pumpkin Porridge (250) | Chicken Seaweed Soup + Brown Rice (450) | Beef Bulgogi Wrap + Salad (500) | Yogurt + Nuts (200) | 1,400 |
| Tuesday | Steamed Egg + Rice (300) | Mild Kimchi Fried Rice (450) | Grilled Salmon + Veggies (500) | Boiled Sweet Potato (150) | 1,400 |
| Wednesday | Seaweed Porridge (200) | Tofu Doenjang Stew + Brown Rice (400) | Chicken Stir-fry + Lettuce Wrap (500) | Fruit Yogurt (150) | 1,250 |
| Thursday | Clear Potato Soup (250) | Low-spice Bibim Noodles (450) | Beef Stir-fry + Rice (500) | Banana (100) | 1,300 |
| Friday | Egg Soup + Rice (300) | Veggie Bulgogi Rice Bowl (450) | Soft Tofu Stew + Rice (500) | Oatmeal Banana Cookie (150) | 1,400 |
| Saturday | Vegetable Porridge (250) | Chicken Potato Stew + Brown Rice (450) | Silken Tofu Soy Salad (400) | Nut Bar (200) | 1,300 |
| Sunday | Banana Pancakes (300) | Gentle Veggie Bibimbap (450) | Bean Sprout Soup + Grilled Fish (500) | Soy Milk (100) | 1,350 |
💼 Ingredient List for Week 1
🥩 Main Ingredients
| Item | Amount | Estimated Cost | Storage |
|---|
| Beef (bulgogi) | 300g | ₩8,000 | Refrigerate / Freeze |
| Chicken breast | 500g | ₩7,000 | Freeze |
| Salmon fillets | 2 (150g each) | ₩10,000 | Refrigerate / Freeze |
| White fish | 100g | ₩5,000 | Freeze |
| Tofu | 2 blocks (150g each) | ₩3,000 | Refrigerate |
| Silken tofu | 1 pack (150g) | ₩2,000 | Refrigerate |
| Eggs | 6 | ₩3,000 | Refrigerate |
| Brown rice | 5 servings | ₩5,000 | Refrigerate |
| Somyeon noodles | 100g | ₩2,000 | Pantry |
| Dried seaweed | 10g | ₩1,000 | Pantry |
| Pumpkin (Kabocha) | 1 (500g) | ₩5,000 | Cool / Refrigerate |
🌿 Vegetables
| Item | Amount | Estimated Cost | Storage |
|---|
| Onion | 3 | ₩2,000 | Cool place |
| Carrot | 3 | ₩2,000 | Cool place |
| Potatoes | 2 (medium) | ₩3,000 | Cool place |
| Zucchini | 1 | ₩2,000 | Refrigerate |
| Green onion | 3 stalks | ₩2,000 | Refrigerate |
| Lettuce | 200g | ₩2,000 | Refrigerate |
| Cucumber | 1 | ₩1,500 | Refrigerate |
| Bean sprouts | 200g | ₩1,500 | Refrigerate |
| Enoki mushrooms | 200g | ₩2,000 | Refrigerate |
| Yellow bell pepper | 1 | ₩2,000 | Refrigerate |
🍎 Fruits & Snacks
| Item | Amount | Estimated Cost | Storage |
|---|
| Bananas | 5 | ₩3,000 | Cool place |
| Blueberries | 50g | ₩3,000 | Refrigerate |
| Sweet potatoes | 2 (150g each) | ₩2,000 | Cool place |
| Plain yogurt | 5 (150g each) | ₩5,000 | Refrigerate |
| Nut mix | 300g | ₩8,000 | Pantry |
| Oats | 500g | ₩5,000 | Pantry |
| Honey | 250ml | ₩5,000 | Pantry |
| Soy milk | 2 (200ml) | ₩3,000 | Refrigerate |
| Nut bars | 2 | ₩4,000 | Pantry |
🧳 Seasonings
| Item | Amount | Estimated Cost | Storage |
|---|
| Soy sauce | 500ml | ₩2,000 | Pantry / Refrigerate after opening |
| Oligosaccharide | 500ml | ₩3,000 | Pantry / Refrigerate after opening |
| Sesame oil | 250ml | ₩5,000 | Pantry / Refrigerate after opening |
| Chili powder (mild) | 300g | ₩4,000 | Pantry |
| Pear juice | 500ml | ₩5,000 | Refrigerate |
💰 Weekly Estimated Total
| Main Ingredients | ₩48,000 |
| Vegetables | ₩19,500 |
| Fruits & Snacks | ₩37,000 |
| Seasonings | ₩19,000 |
| Total | ₩123,500 |
|---|
🔗 Quick Links to Daily Recipes
✅ Key Takeaways
- ✔️ Low-oil, low-spice, soft-texture meals
- ✔️ Nutritionally balanced and quick to prepare
- ✔️ Perfect for gut health and digestion support
👉 Stay tuned for Week 2 of the Crohn’s-friendly Korean food journey! 😊