Meal Prep Guide For Ulcerative Colitis (To Empower Your Health)

Greetings, fellow warriors of ulcerative colitis! 

Living with this condition can be quite an adventure, am I right? 

The constant worries about flare-ups, those unpredictable symptoms that sneak up on you when you least expect them. 

And let’s not forget the never-ending quest to find the perfect diet that won’t cause discomfort. (It’s enough to make anyone’s head spin!)

But fear not, my friends, for I have stumbled upon a marvelous secret weapon that has revolutionized my life, (meal prep!)

How to meal prep is not just about prepping food in advance; it’s a game-changer that brings convenience, peace of mind, and a dash of culinary magic to the table. 

And today, I’m here to spill the beans and share all the mouthwatering details with you.

Picture this, scrumptious meals, meticulously planned and prepared, ready to tackle your ulcerative colitis with a burst of nourishing goodness. 

It’s like having your own personal chef, minus the tall hat and the snooty attitude. 

With meal prep, you can wave goodbye to the anxiety of wondering what to eat and say hello to a well-balanced, tummy-friendly diet that’s tailored just for you.

In this article, I’ll be your guide on this delectable journey, dishing out practical tips, ingenious strategies, and finger-licking recipes.

All are specially crafted for those of us with ulcerative colitis. 

(Think of me as your bubbly companion, cheering you on as we conquer the world of meal prep together!)

By investing a little time and effort into meal prep, you’ll reclaim control over your diet and wrangle those pesky ulcerative colitis symptoms.

No more playing a guessing game with your meals or feeling like you’re walking on eggshells around food. It’s time to whip out those meal-prepping essentials, folks. 

Because I’m about to transform your relationship with food and elevate your well-being to new heights.

So, without further ado, let’s dive into the wonderful world of meal-prepping for ulcerative colitis. 

Get ready to savor every bite and discover how this marvelous practice can make a significant difference in your life. 

Buckle up, my fellow food adventurers, because we’re about to embark on a delicious journey of meal-prepping for ulcerative colitis together!

Meal Planning Strategies for Ulcerative Colitis

Alright, my fellow culinary adventurers, let’s dive into the heart and soul of meal prepping for ulcerative colitis. 

Believe me, having a solid plan in place will be your secret weapon on this gastronomic journey. 

So grab your spatulas and let’s get cooking with these meal-planning strategies that will make your taste buds sing!

  • Identifying Trigger Foods: First up, we need to identify those sneaky trigger foods.

    You know, the ones that can turn your digestive system into a wild rollercoaster ride.

    Keep a bullet journal for meal planning and pay close attention to how your body reacts to different foods.

    Spicy dishes, dairy delights, high-fiber feasts, caffeine kicks, and processed temptations can be common culprits.

    By jotting down your meals and symptoms, you’ll start noticing patterns and pinpointing the troublemakers.
  • Incorporating Anti-Inflammatory Ingredients: (Now, it’s time to bring out the anti-inflammatory superheroes!)

    Incorporating ingredients that fight inflammation can be a game-changer for your gut.

    Omega-3 fatty acids powerhouses like salmon, walnuts, and flaxseeds will be your allies in the battle against inflammation.

    And don’t forget to invite the vibrant fruits and veggies to the party.

    Berries, leafy greens, and broccoli will provide an explosion of antioxidants and phytochemicals.

    (That your gut will surely love)
  • Balancing Macronutrients: Next on our mission is achieving the ultimate macronutrient balance.

    (Trust me, you’ll want to be the maestro of this symphony of nutrients)

    I make sure to include a protein-packed maestro in every meal, like lean poultry, fish, tofu, or legumes.

    Complex carbohydrates like quinoa, sweet potatoes, and brown rice bring a steady flow of energy without causing any digestive drama.

    (And don’t forget the healthy fats!)

    Avocados, olive oil, and nuts will dance their way into your dishes, fighting inflammation and aiding nutrient absorption.
  • Ensuring Sufficient Fiber Intake: Ah, fiber, the unsung hero of digestion. But with ulcerative colitis, we need to tread carefully on this fiber-filled path.

    During flare-ups, high-fiber foods can stir up trouble.

    However, during remission, you can gradually reintroduce soluble fiber from gentle sources like oats, bananas, and cooked veggies.

    Soluble fiber keeps things moving smoothly without causing any digestive distress.

    (It’s like a gentle hug for your gut!)

By incorporating these meal planning strategies into your life. 

You’ll be crafting meals that are gentle on your tummy, fight inflammation, and support your gut health like true culinary warriors. 

In the next section, you’ll dive into practical tips for weekly meal prep that will have your ulcerative colitis surrendering in delicious defeat. 

(Get ready to take your meal prep game to the next level!)

Weekly Meal Prep Tips for Ulcerative Colitis

A weekly meal plan on top of a wooden surface

(Alright, my fellow foodies with ulcerative colitis, it’s time to unleash the power of weekly meal prep!) 

You’ve got the strategies down, and now let’s dive into some practical tips that will have you meal-prepping while keeping your taste buds satisfied.

  • Planning Meals in Advance: First things first, planning is key! Take some time to decide on your meals for the upcoming.

    And write it down in your weekly meal planner.

    This will save you from the dreaded last-minute grocery store run and ensure that you have all the necessary ingredients on hand.

    Plus, it’s a great opportunity to get creative and mix things up in the kitchen!
  • Preparing Gut-Friendly Ingredients: When it comes to prepping ingredients, make sure to focus on gut-friendly options.

    Wash and chop your veggies, cook your grains and legumes, and portion out your proteins.

    Steaming or roasting veggies is a fantastic way to make them easier to digest while retaining their nutrients. 
  • Batch Cooking and Portioning: Now, let’s talk about batch cooking and portioning. 

    (This technique is a total lifesaver!)

    Choose a day when you have a few hours to spare and prepare larger quantities of your chosen recipes.

    Cook up a storm with some chicken or tofu, make a big batch of grains, and cook up a variety of veggies.

    Then, portion out your meals into individual containers or reusable meal prep containers. (Easy peasy!)
  • Proper Storage and Labeling: Of course, proper storage and labeling are crucial to keeping your meals fresh and safe to eat.

    Invest in high-quality airtight containers for meal prepping that are microwave and freezer-safe.

    Label each container with the meal name and date so you can keep track of freshness. 

By following these tips, you can streamline your cooking process, save time, and ensure that you always have nourishing meals at your fingertips. 

Now, let’s get ready to whip up some delicious and nutritious recipes designed specifically for those with ulcerative colitis. 

(Hint: They’re so tasty, you won’t even know they’re good for you!)

Simple and Nutritious Meal Prep Recipes for Ulcerative Colitis

Preparing meals in advance doesn’t have to be bland or boring. 

In fact, it’s an opportunity to prepare nutritious meals for breakfast, lunch, or dinner that are gentle on the digestive system and packed with flavor. 

Here are some simple and nutritious meal prep recipes designed specifically for individuals with ulcerative colitis:

Breakfast Banana Oatmeal Muffins 


  • 2 ripe bananas, mashed

  • 2 cups rolled oats (gluten-free, if desired)

  • 1/4 cup almond flour

  • 1/4 cup honey or maple syrup

  • 1/4 cup unsweetened applesauce

  • 1/4 cup almond milk

  • 1 teaspoon vanilla extract

  • 1 teaspoon baking powder

  • 1/2 teaspoon cinnamon

  • Pinch of salt

  • Optional toppings: chopped nuts, chocolate chips, or dried fruit


  • Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or grease with cooking spray.
  • In a large mixing bowl, combine the mashed bananas, almond milk, honey or maple syrup, unsweetened applesauce, and vanilla extract.

    Give it a good stir until well combined and smooth.
  • Add the rolled oats, almond flour, baking powder, cinnamon, and salt to the bowl.

    Mix everything together until all the dry ingredients are fully incorporated into the wet mixture.
  • Scoop the batter into the prepared muffin tin, filling each cup about 3/4 of the way full. Smooth out the tops with the back of a spoon or spatula.
  • Scoop the batter into the prepared muffin tin, filling each cup about 3/4 of the way full. Smooth out the tops with the back of a spoon or spatula.
  • Bake the muffins in the preheated oven for approximately 18-20 minutes or until a toothpick inserted into the center comes out clean.

    Keep an eye on them and adjust the baking time if needed.
  • Once the muffins are done, remove them from the oven and let them cool in the tin for a few minutes. Then transfer them to a wire rack to cool completely.

Once the muffins are completely cool, divide them into individual portions and place them in airtight containers or resealable bags.

Store them in the fridge or freezer, depending on how soon you plan to enjoy them.

When you’re ready to indulge in a scrumptious muffin, simply grab one from your stash, let it thaw if necessary, and enjoy!

These muffins make for a delicious breakfast on the go, a satisfying snack, or a sweet treat anytime you need a little pick-me-up.

With this banana oatmeal muffin recipe in your meal prep arsenal, you’ll always have a delightful and gut-friendly option to satisfy your cravings.

Also ideal for meal prepping for your loved ones.

Quinoa and Roasted Vegetable Salad


  • 1 cup quinoa, rinsed

  • 2 cups vegetable broth or water

  • 1 small butternut squash, peeled and cubed

  • 2 cups broccoli florets

  • 1 red bell pepper, chopped

  • 2 tablespoons olive oil

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon paprika

  • Salt and pepper, to taste

  • 1/4 cup chopped fresh parsley

  • Juice of 1 lemon


  • Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  • In a large bowl, toss together the butternut squash, broccoli, red bell pepper, and red onion with olive oil, garlic powder, paprika, salt, and pepper.
  • Spread the vegetables in a single layer on the prepared baking sheet.

    Roast in the oven for 25-30 minutes, or until the vegetables are tender and lightly browned.
  • Meanwhile, in a medium saucepan, combine the quinoa and vegetable broth or water.

    Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.
  • In a large bowl, combine the cooked quinoa and roasted vegetables. Add the chopped parsley and lemon juice and toss to combine.
  • Divide the salad among four meal prep containers. Store in the fridge for up to five days.

Now, when hunger strikes, simply grab one of your prepped quinoa and roasted vegetable salads from the fridge.

Give it a quick shake or stir, and enjoy a delicious and nourishing meal.

This salad is versatile and can be prepared for a healthy lunch, a satisfying dinner, or a side dish. 

It’s packed with fiber, vitamins, and minerals, making it an excellent choice for individuals managing ulcerative colitis.

Banana-Oat Energy Balls


  • 2 ripe bananas, mashed

  • 1 ½ cups rolled oats (gluten-free, if desired)

  • ¼ cup almond butter or peanut butter

  • 2 tablespoons honey or maple syrup

  • 2 tablespoons chia seeds

  • 1 teaspoon vanilla extract

  • ¼ teaspoon cinnamon

  • Pinch of salt

  • Optional add-ins: chopped nuts, dried fruits, chocolate chips, or coconut flakes


  • In a large mixing bowl, combine the mashed bananas, almond butter or peanut butter, honey or maple syrup, vanilla extract, cinnamon, and salt.

    Mix until well combined and smooth.
  • Add the rolled oats, chia seeds, and any optional add-ins of your choice to the bowl.

    Stir everything together until the mixture is evenly combined and starts to come together.
  • Place the bowl in the refrigerator for about 15-20 minutes to allow the mixture to firm up slightly. This will make it easier to roll into balls.
  • After chilling, remove the bowl from the refrigerator. Take small portions of the mixture and roll it between your palms to form bite-sized balls.

    Repeat until all the mixture is used up.
  • Place the energy balls on a baking sheet lined with parchment paper or a silicone mat.

    If desired, you can roll them in additional coconut flakes, chopped nuts, or cocoa powder for added flavor and texture.
  • Once all the energy balls are rolled, place the baking sheet in the refrigerator for at least 30 minutes to allow them to set and firm up.
  • After the energy balls have chilled, transfer them to airtight containers or resealable bags.

    Store them in the refrigerator for up to one week, or you can freeze them for longer storage.

These banana-oat energy balls are perfect for grabbing on the go, whether you need a healthy snack for work or an energy boost before a workout. 

They provide a good balance of carbohydrates, healthy fats, and natural sweetness to keep you satisfied and energized.

With these delightful energy balls as part of your meal prep repertoire, you’ll always have a nutritious and delicious snack option that supports your journey with ulcerative colitis. 

These meal prep recipes provide a variety of options to keep your meals exciting, while also supporting your digestive health. 

Feel free to modify them according to your preferences and dietary restrictions. 

You did it! Bravo! You’ve just unlocked the secrets of meal prepping for individuals with ulcerative colitis. 

By now, you’ve gained a wealth of knowledge on how to meal prep for ulcerative colitis. It’s time to put all of this newfound information into action.

Meal prep offers a multitude of benefits, from providing you with control and peace of mind to saving you money when cooking

By planning and preparing your meals in advance, you can tailor your diet to your specific needs, and avoid trigger foods. 

And ensure that you’re nourishing your body with anti-inflammatory ingredients and balanced macronutrients.

But don’t forget to have fun with it! 

Experiment with new recipes, get creative with your ingredients and don’t be afraid to ask for help or guidance. 

Remember, meal prep is not a one-size-fits-all approach, and it may take some trial and error to find what works best for you.

With dedication and a positive attitude, meal prep can become an enjoyable and rewarding part of your ulcerative colitis management plan. 

So, start cooking, and take control of your health, one meal at a time!

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What can I cook for someone with ulcerative colitis?

When it comes to cooking for someone with ulcerative colitis, it’s important to focus on meals that are gentle on the digestive system and promote gut health. 

Opt for easily digestible and low-fiber foods that are unlikely to trigger flare-ups. 

Some ideas include lean proteins like grilled chicken or fish, cooked vegetables such as carrots or zucchini, and soft fruits like bananas or melons.

It’s also essential to avoid common trigger foods like spicy dishes, dairy products, caffeine, and high-fiber foods.

What is a good dinner for colitis?

A good dinner for someone with colitis should be flavorful, nutritious, and easy to digest. 

Consider dishes like baked salmon with steamed vegetables, roasted chicken with mashed potatoes, or a stir-fry with tofu and well-cooked vegetables. 

Keep the seasonings mild and avoid adding spicy ingredients or excessive fats. 

Remember to listen to your body and make adjustments based on your individual tolerance and preferences.

Is pasta OK for ulcerative colitis?

Pasta can be included in a diet for ulcerative colitis, but it’s essential to choose the right type and prepare it appropriately. 

Opt for white or refined pasta instead of whole wheat or high-fiber varieties, as these can be harder to digest. 

Additionally, cook the pasta until it’s well-cooked and soft to make it easier on the digestive system. 

Pair it with a gentle sauce like a light tomato sauce or a simple olive oil and garlic dressing. As always, listen to your body’s response and adjust your intake accordingly.

How many meals a day for ulcerative colitis?

The number of meals per day for someone with ulcerative colitis can vary depending on individual preferences and tolerances. 

It’s generally recommended to eat smaller, more frequent meals throughout the day rather than consuming large portions in a few sittings. 

This approach helps to minimize strain on the digestive system and may help manage symptoms. 

Aim for around 5-6 smaller meals or snacks spread evenly throughout the day.

And pay attention to how your body responds to determine the optimal meal frequency for you.

Is shrimp good for ulcerative colitis?

Shrimp can be a suitable protein option for individuals with ulcerative colitis, but it’s important to be mindful of individual tolerances and preferences. 

Shrimp is a low-fat and easily digestible source of protein, making it a potentially favorable choice. 

However, some individuals with ulcerative colitis may find that seafood triggers their symptoms. 

If you choose to include shrimp in your diet, start with small portions and pay attention to how your body responds. 

If it agrees with you, enjoy it as part of a well-balanced meal with other gentle ingredients.

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