Eat Well feel Better 7-DayKenyan Meal Plan for a sensitive Stomach
Taking care of your stomach doesn't have to be expensive or complicated.If you struggle with digestion or cannot take meal products,this simple seven day meal plan is designed just for you.
All meal in this plan are:
🍒Dairy free
🍒Not fried
🍒Cooked by boiling,steaming or using very little oil
🍒Made from affordable Kenyan food
🥕Why This Meal Plan Works
A sensitive Stomach needs soft gentle and easy to digest foods.This plan focuses on:
.Simple cooking methods
.Natural,whole foods
.Light meals that won't irritate your stomach
🥕7-day meal plan
Day 1
Breakfast: porridge (uji)+banana (ripe or boiled)
Lunch:Rice+ beans +cabbage(cooked with grated carrot to add color)it's optional
Dinner: vegetable soup+ugali
Day 2
Breakfast:Boiled Sweet potatoes +ginger tea
Lunch:Ugali+ndengu+spinach
Dinner: rice +cabbage
Day 3
Breakfast:Porridge+pawpaw
Lunch:Lentils+rice +greens
Dinner:Mashed potatoes+pumpkin
Day 4
Breakfast:Toast +avocado +tea
Lunch:Ugali+beans+sukuma wiki
Dinner: Vegetable soup +rice
Day 5
Breakfast: Boiled arrowroot+banana
Lunch:Rice +ndengu+carrots
Dinner:Mashed sweet potatoes+spinach
Day 6
Breakfast:Uji+pawpaw
Lunch:Ugali+Lentils+cabbage
Dinner: Vegetable soup+potatoes
Day 7
Breakfast:Boiled cassava+tea
Lunch:Rice+beans+sukuma wiki
Dinner: Pumpkin+ugali
🥕Simple snack ideas
. Bananas
. Pawpaw
.Boiled sweet potatoes
. Dry bread
🚫Foods to avoid
.Milk and all dairy products
.Fried foods
.spicy meals
.Too much oil
💡 Helpful Tips
. Always cook food until soft
.Eat slowly and in small potions
.Drink warm fluids like herbal tea
.Pay attention to what your body likes
☘️Final Thoughts
Eating for a sensitive Stomach doesn't mean boring meal .With simple meals that are locally acquired,you can stay healthy ,full and comfortable everyday.
Also remember to drink a lot of water either warm or cold because it helps with digestion.
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