Meal Prep for Diverticulitis: 7-Day Plan with Shopping List

Living with diverticulitis often means carefully planning your meals to avoid flare-ups while ensuring proper nutrition. Meal prepping can save you time, reduce stress about food choices, and help maintain a consistent diet that supports gut health. This 7-day meal prep plan is designed specifically for people with diverticulitis, focusing on gentle, nutrient-rich foods that promote digestive wellness.

Why Meal Prepping Is Essential for Diverticulitis Management

With diverticulitis, what you eat matters—not just the ingredients, but also the timing and consistency of your meals. Meal prepping offers several advantages:

Eliminates last-minute food decisions that might lead to poor choices during hunger or fatigue
Ensures balanced nutrition even during busy days
Reduces the likelihood of consuming trigger foods when options are limited
Minimizes stress about meal planning, which itself can trigger symptoms

Understanding Dietary Needs for Diverticulitis

Before diving into our 7-day plan, it's important to understand that dietary needs can vary based on whether you're in an active flare-up or maintenance phase.

Note: If you're experiencing an acute flare-up, follow your doctor's recommendations which may include a clear liquid diet before transitioning to the foods in this plan.

This meal plan is designed for the maintenance phase, focusing on:

Fiber-rich foods introduced gradually (fiber plays a complex role in diverticulitis management)
Anti-inflammatory ingredients to reduce gut inflammation
Easily digestible meals that are gentle on your digestive system
Adequate hydration with meal-compatible beverages

The 7-Day Meal Prep Plan

Equipment You'll Need

Glass storage containers in various sizes
Mason jars for overnight oats and salads
Baking sheets for batch roasting vegetables
Slow cooker or Instant Pot (optional but helpful)
Blender for smoothies

Batch Cooking Components

Rather than preparing 21 individual meals, we'll create components that can be mixed and matched throughout the week:

Protein Options: Baked chicken breasts, poached salmon, hard-boiled eggs, tofu
Cooked Grains: Brown rice, quinoa
Roasted Vegetables: Sweet potatoes, carrots, zucchini, bell peppers
Fresh Components: Pre-washed salad greens, sliced fruits
Sauces/Dressings: Anti-inflammatory turmeric dressing, simple vinaigrette

Comprehensive Shopping List

Proteins

2 lbs boneless, skinless chicken breasts
1 lb wild salmon fillets
1 dozen eggs
1 block extra-firm tofu
2 cans low-sodium chickpeas
1 container plain Greek yogurt (if tolerated)

Grains & Starches

2 cups uncooked brown rice
1 cup uncooked quinoa
1 package rolled oats (not instant)
1 loaf whole grain bread (if tolerated)
1 bag sweet potatoes (4-5 medium)

Vegetables

1 bag carrots
3 zucchini
2 bell peppers (red or yellow)
2 cucumbers
1 bag spinach
1 container mixed salad greens
1 bunch asparagus
1 head broccoli (if tolerated)
1 butternut squash
2 avocados (if tolerated)

Fruits

2 bananas
1 container strawberries
1 container blueberries
3 apples
2 pears
1 cantaloupe

Pantry Items

Extra virgin olive oil
Apple cider vinegar
Low-sodium vegetable or chicken broth
Dijon mustard
Honey
Ground turmeric
Ground cinnamon
Black pepper
Vanilla extract
Nut butter (almond or peanut if tolerated)
Chia seeds (if tolerated)

Herbs & Spices

Fresh ginger
Fresh parsley
Fresh cilantro
Dried oregano
Dried basil
Ground cumin

Weekend Prep Day Instructions

Dedicate 2-3 hours on Saturday or Sunday to prepare components for the week:

Step 1: Cook Proteins

Bake chicken breasts with olive oil, salt, and herbs at 375°F for 25-30 minutes until internal temperature reaches 165°F
Poach salmon in simmering water with lemon and herbs for 10-12 minutes
Hard-boil 6 eggs, cool, and peel
Press and cube tofu, toss with olive oil and bake at 400°F for 25 minutes, flipping halfway

Step 2: Prepare Grains

Cook brown rice according to package instructions (typically 2 cups water to 1 cup rice)
Prepare quinoa using a 2:1 water-to-grain ratio
Allow grains to cool completely before storing

Step 3: Roast Vegetables

Chop sweet potatoes, carrots, zucchini, and bell peppers
Toss with olive oil, salt, and herbs
Roast at 425°F for 20-25 minutes, stirring halfway

Step 4: Make Dressings & Sauces

Anti-inflammatory Turmeric Dressing:

¼ cup olive oil
2 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp honey
½ tsp ground turmeric
¼ tsp black pepper
Pinch of salt

Simple Vinaigrette:

3 tbsp olive oil
1 tbsp apple cider vinegar
½ tsp Dijon mustard
Salt and pepper to taste

Step 5: Prepare Overnight Oats Base

For each serving:

½ cup rolled oats
1 tbsp chia seeds (if tolerated)
1 cup milk of choice
½ tsp vanilla extract
½ tsp cinnamon

Mix ingredients in mason jars but don't add fruit yet—you'll add fresh fruit the night before or morning of consumption.

Daily Meal Plans

Monday

Breakfast: Overnight oats with blueberries
Lunch: Quinoa bowl with roasted vegetables and chicken
Dinner: Poached salmon with brown rice and steamed asparagus
Snacks: Hard-boiled egg, cantaloupe slices

Tuesday

Breakfast: Gentle smoothie with banana, strawberries, and almond butter
Lunch: Chicken and rice soup with carrots
Dinner: Tofu stir-fry with brown rice and zucchini
Snacks: Apple slices with nut butter, Greek yogurt

Wednesday

Breakfast: Overnight oats with pear
Lunch: Mediterranean bowl with quinoa, chickpeas, cucumber
Dinner: Baked chicken with sweet potato and roasted carrots
Snacks: Hard-boiled egg, blueberries

Thursday

Breakfast: Scrambled eggs with spinach and toast
Lunch: Leftover chicken with quinoa and roasted vegetables
Dinner: Butternut squash soup with toasted whole grain bread
Snacks: Cantaloupe slices, small handful of almonds (if tolerated)

Friday

Breakfast: Gentle smoothie with banana, blueberries, and spinach
Lunch: Salmon salad with mixed greens and quinoa
Dinner: Grain bowl with brown rice, tofu, and roasted vegetables
Snacks: Apple slices, hard-boiled egg

Saturday

Breakfast: Overnight oats with strawberries
Lunch: Chickpea and vegetable soup
Dinner: Baked chicken with brown rice and steamed broccoli (if tolerated)
Snacks: Pear slices, Greek yogurt

Sunday

Breakfast: Avocado toast (if tolerated) with scrambled eggs
Lunch: Leftover grain bowl with protein of choice
Dinner: Vegetable and tofu curry with brown rice
Snacks: Blueberries, small handful of walnuts (if tolerated)

Storage and Reheating Guidelines

Component	Storage Container	Shelf Life	Reheating Instructions
Cooked proteins	Glass container with lid	3-4 days	Microwave 1-2 minutes or until 165°F
Cooked grains	Glass container with lid	5-7 days	Microwave with 1 tbsp water for 1-2 minutes
Roasted vegetables	Glass container with lid	4-5 days	Microwave for 1 minute or enjoy cold
Dressings	Mason jar	7 days	No reheating needed, shake before using
Overnight oats	Mason jar	3-4 days	No reheating needed

Adapting This Plan for Flare-Ups

During a diverticulitis flare-up, your digestive system needs extra care. If symptoms appear:

Switch to gentler options from your prepped foods (well-cooked vegetables instead of raw)
Consider temporarily reducing fiber by peeling fruits and removing seeds
Focus on the softer, more thoroughly cooked components you've prepared
If needed, transition to a BRAT diet (bananas, rice, applesauce, toast)

For severe symptoms, consult your healthcare provider and consider temporarily switching to a clear liquid diet.

Tracking Your Response

While following this meal plan, it's crucial to track how different foods affect your symptoms. Everyone's digestive system responds differently to foods, and your personal trigger foods may differ from others.

According to research from Harvard Health, maintaining a consistent, balanced diet rich in fiber (when not in a flare-up) can help reduce the risk of diverticulitis attacks by promoting regular bowel movements and reducing pressure in the colon.

Special Considerations

Regarding Seeds and Nuts

While traditional advice suggested avoiding seeds and nuts, recent research has challenged this notion. If you've personally identified these as triggers, avoid them; otherwise, you may be able to include them in moderation. Always prioritize your individual experience.

Hydration Is Key

Remember that proper hydration plays a crucial role in diverticulitis management. Aim to drink at least 8-10 glasses of water daily, and consider herbal teas as a soothing addition to your meal plan.

Conclusion

Meal prepping creates a structured approach to eating that can significantly reduce the stress and uncertainty surrounding food choices with diverticulitis. This 7-day plan serves as a starting point—adapt it to your personal preferences and dietary needs.

Remember that nutrition is just one aspect of managing diverticulitis. Consider this meal plan as part of a comprehensive approach that includes proper hydration, stress management, and regular consultation with your healthcare provider.

By investing a few hours each weekend in meal preparation, you're taking a proactive step toward managing your condition and improving your quality of life.

Disclaimer: This meal plan is designed for educational purposes and should not replace personalized medical advice. Always consult with your healthcare provider before making significant changes to your diet, especially if you have diverticulitis or other digestive conditions.