Sample Week Menu for Digestive Health
Following is a sample menu for a week of good digestive health eating.
Breakfast Oatmeal—Microwave a bowl of steel-cut oats, add dried plums or seasonal fruit and ground flaxseed. Serve with almond milk or soy milk.
Lunch Grapefruit Salad—Toss 1 med pink grapefruit (chopped), 2 cups arugula, 1 cup radicchio, 2 tablespoons lemon juice, 2 teaspoons honey, 2 teaspoons prepared Dijon mustard, 1 tablespoon extra virgin olive oil, and 1 tablespoon coarsely chopped walnuts.
Snack ¼ cup trail mix with dried fruit and yogurt drink.
Dinner Heat precooked chicken breast strips in a skillet with two cans of diced tomatoes. Season and serve over whole-wheat pasta.
Snack Low-fat string cheese and seasonal fruit.
Breakfast Two scrambled eggs with low-sodium Canadian bacon and sliced tomato on whole-wheat bagel or English muffin. Serve with blueberry juice.
Lunch Three Bean Salad—Mix equal amounts of black beans, kidney beans, and chickpeas with chopped red onion and balsamic vinegar to taste.
Snack Trans fat–free natural peanut butter served on whole-grain spelt crackers and 6 ounces vegetable juice cocktail.
Dinner Whole grain pilaf with grilled asparagus, zucchini, and bell peppers, with green tea.
Snack Spreadable cheese on brown rice crackers, fruit, and yogurt.
Breakfast Guava-sauce—Simmer chunks of guava in water until soft, drain and mash. Serve with a whole-grain bagel and yogurt.
Lunch Spinach salad with walnuts, sunflower seeds, and dried cranberries, drizzled with balsamic vinegar.
Snack Pretzels and celery sticks with spreadable, reduced-fat cheese.
Dinner Tacos made with whole-wheat tortillas, ground beef soy alternative, salsa, lettuce, guacamole, low-fat sour cream, and low-fat cheese.
Snack Yogurt with fresh berries and ground flax seeds sprinkled on top.
Breakfast Cook a packet of plain instant oatmeal, add 2 tablespoons almonds, 1 cup blackberries, and 1 teaspoon honey. Serve with cranberry juice.
Lunch Turkey breast lunchmeat, bean sprouts, and shredded carrots on whole-wheat bread.
Snack ¼ cup macadamia nuts and fresh fruit or raisins.
Dinner Grilled trout, baked sweet potato, and coleslaw. To make coleslaw: Mix 1 cup packaged broccoli coleslaw with 1 teaspoon rice wine vinegar and sesame oil. Sprinkle with sesame seeds.
Snack Whole-grain pita and raw veggies served with hummus, tahini, or edamame (soybean) spread.
Breakfast Toast a whole-wheat English muffin, spread with 2 tablespoons of peanut butter and fruit slices or 2 teaspoons natural fruit preserves. Serve with concord grape juice.
Lunch Baked potato topped with vegetarian chili.
Snack Fig bar and fat-free milk.
Dinner Cook chicken breast strips with 3 tablespoons teriyaki sauce, adding 1 can pineapple chunks. Serve over couscous or brown rice.
Snack Stir together 1 cup yogurt, 1 tablespoon dill, 3 tablespoons lemon juice, 1 minced garlic glove, and 1 medium cucumber with skin, finely chopped. Chill one hour then serve with crackers or toasted pita bread.
Breakfast 1 cup whole-grain cereal with 1/2 cup fruit and almond or soy milk. Serve with pomegranate juice.
Snack 1 cup mixed melon or seasonal fruit with 1/2 cup granola.
Lunch Whole wheat BLT—Two pieces of cooked turkey bacon, sliced avocado, lettuce, and tomato with a thin layer of reduced-fat mayo on whole-wheat bun.
Snack 2 cups honeydew melon with 2 tablespoons flaked coconut and fresh mint.
Dinner Couscous with mango salsa, grilled turkey or buffalo burger, and salad with arugula and sugar snap peas, dressed with balsamic vinegar.
Breakfast Black cherry juice, multigrain pancakes (made from mix) with sliced fruit and 1 tablespoon real maple syrup.
Snack 1 cup plum (or other seasonal fruit) spread with 1 ounce low-fat farmer’s cheese or other spreadable cheese.
Lunch Veggie substitute sausage patties, whole-wheat English muffin with cheese slice, and steamed asparagus spears
Snack ¾ cup raw, unsalted almonds and yogurt or kefir.
Dinner Sautéed shrimp with whole-wheat pasta, pesto sauce, and cherry tomatoes.
