Comforting, low-fat Korean meals that are easy on the stomach
%20in%20the%20center,%20topped%20with%20slices%20of%20raw%20salmon,%20avocado,%20and%20sesame%20see.webp "Crohn’s-friendly daily meal plan featuring salmon rice bowl, chicken meatballs, and banana shake")
💛 When Your Stomach Needs a Break
If you live with Crohn’s, you know how tricky eating can be.
Spicy sauces? Too oily.
Raw veggies? Maybe not today.
Even the idea of “What should I eat?” can feel stressful 😥
Today, I want to share a soothing daily meal plan —
perfect for gentle mornings, nourishing afternoons, and light dinners.
We’ll use familiar Korean-inspired ingredients, but with a twist:
🌿 no added oil,
🌿 soft textures,
🌿 and digestion-friendly cooking.
🍱 Lunch: Oil-Free Grilled Salmon Rice Bowl
🛒 Ingredients:
-
100g salmon fillet
-
½ bowl of soft white rice
-
Steamed zucchini or carrots (optional)
-
Pinch of salt
-
Lemon juice (optional)
👩🍳 Instructions:
1️⃣ Lightly salt the salmon and let sit for 10 mins
2️⃣ Place in an air fryer at 180°C (350°F) for 10–12 minutes – no oil needed
3️⃣ Serve on warm rice with steamed veggies
4️⃣ Optional: add a drop or two of lemon juice for brightness
💡 TIP:
Salmon is rich in healthy fats and naturally flavorful – no oil or sauces required!
Avoid soy sauce and opt for a clean, plain flavor 😊
🍡 Dinner: Chicken Breast Meatball Stew (Jorim)
🛒 Ingredients:
-
200g ground chicken breast
-
100g soft tofu
-
1 egg
-
2 tbsp glutinous rice flour
-
Finely chopped carrot or zucchini
-
1 tsp low-sodium soy sauce
-
4–5 tbsp water
👩🍳 Instructions:
1️⃣ Mix all ingredients into a soft batter
2️⃣ Form into small meatballs
3️⃣ Cook over low heat in a nonstick or ceramic pan (no oil)
4️⃣ Add water + soy sauce and simmer gently until slightly thickened
💡 TIP:
-
Glutinous rice flour adds a soft, chewy texture
-
Keep seasoning minimal to avoid triggering symptoms
-
Goes great with soft rice or plain porridge 🍚
🥤 Breakfast or Snack: Banana Soymilk Shake
🛒 Ingredients:
-
1 ripe banana
-
200ml unsweetened soymilk
-
(Optional) 1 tbsp rolled oats
👩🍳 Instructions:
1️⃣ Blend banana and soymilk until smooth
2️⃣ Add oats if you’d like more fullness
3️⃣ Drink lukewarm, especially if you have a sensitive stomach in the morning
💡 TIP:
Bananas are gentle, and soymilk is dairy-free – perfect combo for Crohn’s mornings 😊
Avoid drinking it cold if you have an easily irritated gut.
📅 Sample Crohn’s-Friendly Daily Meal Plan
| Time | Menu | Est. Calories |
|---|---|---|
| Morning | Banana Soymilk Shake | 200 kcal |
| Lunch | Grilled Salmon Rice Bowl + Steamed Veg | 450 kcal |
| Snack | Steamed sweet potato or banana | 100 kcal |
| Dinner | Chicken Meatball Stew + Soft Rice | 400 kcal |
➡️ Total: ~1,150 kcal
A well-balanced, inflammation-friendly day 💚
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🛒 Shopping List (3-Day Estimate)
| Basics | Storage | Cost |
|---|---|---|
| Chicken breast (400g) | Fridge/Freezer | $6.00 |
| Unsweetened soymilk (3 packs) | Fridge | $3.00 |
| Bananas (5) | Counter/Fridge | $3.00 |
| Salmon fillets (2) | Freezer | $7.00 |
| Eggs (2) | Fridge | $1.50 |
| Glutinous rice flour | Pantry | $3.00 |
| Pantry Items | Note |
|---|---|
| Salt, low-sodium soy sauce, veggies | Likely already at home |
💬 Let’s Connect! 🌿
This meal plan was created with love, care, and a sensitive gut in mind.
If it brought even a little comfort to your day, I’m so glad.
👉 Leave a comment below with your ideas or feedback
👉 Share this post to help others managing Crohn’s
👉 Week 2 meal plan coming soon! Don’t miss it! 😊