Bland Diet Recipes 🍲 (Easy & Safe)

What is a Bland Diet?

A bland diet is a special eating plan. It is for an upset stomach. 😫 It is not a diet for weight loss. 🚫 It is a medical diet. 🩺 This diet is a temporary plan. It is usually for 3-5 days. It is a "healing" diet. The goal is to rest your gut. 🧘 You eat foods that are "bland." This means "non-irritating." It means soft and gentle. This gives your digestive system a break. It allows your stomach (or intestines) to heal. ✨ This is a "post-illness" diet. It is a recovery plan. Doctors recommend it for:

Gastritis (stomach inflammation).
Ulcers. 🔥
Severe Diarrhea or Vomiting. 🤢
After stomach or intestinal surgery.

This guide will give you safe, easy recipes. These recipes are simple on purpose. This is not medical advice. Always ask your doctor first. 🧑‍⚕️ This is a serious medical plan.

The 4 Rules of Bland Food (The "No" List) 🚫

This diet is about omission. It is defined by what you do not eat. The rules are very strict.

Rule 1: No Spice or Acid. 🌶️🍋

This is the #1 rule. Spice and acid are "irritants." They are like "rubbing" a wound. You must avoid:

Spices: No chili powder, hot sauce, or curry. No black pepper. No paprika.
Acidic Foods: No tomatoes (or pasta sauce). No citrus (oranges, lemons). No vinegar. N

Rule 2: No Fat or Grease. 🧈🚫

Fat is very hard to digest. It makes your stomach work hard. The goal is to rest the stomach. So, you must eat low-fat. You must avoid:

Fried Foods: No french fries, no fried chicken.
Fatty Meats: No bacon, no sausage, no ribeye steak. 🥓
Full-Fat Dairy: No cheese, no cream, no ice cream.
Oils & Butter: You must cook without oil. (We will show you how). (

Rule 3: No (or Low) Fiber. 🥦🚫

This is a big one. Fiber is "healthy," right? Not right now. Insoluble fiber is "roughage." It is a "broom" for your gut. 🧹 You do not want to scrub a raw, healing gut. So, you must eat low-fiber foods. This is a temporary rule. You must avoid:

Raw Vegetables: No salads. No raw carrots or celery.
Nuts and Seeds: No almonds, no peanuts, no seeds.
Tough Grains: No whole-wheat bread. No brown rice. No granola.
Skins: No potato skins. No apple skins.

(Note: Soluble fiber is often okay. (Like oatmeal or applesauce). (

Rule 4: No Caffeine or Alcohol. ☕️🚫

These are also major stomach irritants. They increase stomach acid. T You must avoid:

Coffee (even decaf).
Black Tea.
Sodas (and all carbonation).
Alcohol (beer, wine, spirits). This is a 100% "no." I

The "Safe" Foods (The "Yes" List) ✅

This is your new, safe pantry. These are your "healing" foods.

The "BRAT" Diet (The Foundation)

This is the classic. It is the foundation of bland eating. It stands for:

B = Bananas 🍌 (They are soft and low-acid).
R = Rice (White Rice) 🍚 (A simple, low-fiber carb).
A = Applesauce 🍎 (Soft, cooked fruit. No skins).
T = Toast (White Toast) 🍞 (Easy to digest. Not whole-wheat!).

Safe Lean Proteins

Skinless Chicken Breast 🍗
Skinless Turkey Breast (ground or whole)
White Fish (Cod, Tilapia, Haddock) 🐟
Egg Whites 🍳 (The yolk is fat. Avoid the yolk at first).

Safe Veggies & Starches

Potatoes (Boiled, mashed, or baked. NO SKINS). 🥔
Sweet Potatoes (NO SKINS).
Carrots (Steamed or boiled until very soft). 🥕
Squash (Steamed or boiled).
Green beans (Steamed or boiled until very soft).

Other Safe Foods

Oatmeal (Cooked with water, not milk). 🥣
Congee (Rice Porridge).
Clear Broth (Vegetable or Chicken).
Plain Crackers (Saltines are perfect).
Plain Pasta (No tomato sauce!).
Jell-O.
Pretzels (The salt is good for you).

The 5 Easiest Bland Diet Recipes

These are "recipes." They are mostly just "assembly." Remember, the goal is boring. Boring = Healing.

Recipe 1: Perfect Poached Chicken Breast 🍗

This is your staple protein. It is 100% fat-free. It is easy to digest. Ingredients:

1-2 lbs boneless, skinless chicken breast.
4-6 cups water (or clear, fat-free chicken broth).
1 tsp Salt (optional, but good for electrolytes).

Method: 1. Place the chicken in a pot. Cover it with cool water. Add the salt. 2. Bring the water to a gentle simmer. (Not a hard, rolling boil). ( 3. The Secret: As soon as it simmers, turn the heat to "low." Or just turn the heat off. Put the lid on the pot. 4. Let the chicken "poach" in the hot water. Let it sit for 15-20 minutes. (Do not touch it). ( 5. The gentle heat cooks it perfectly. It will be 100% tender. It will not be rubbery. 6. Check the temp. It must be 165°F (74°C). Remove the chicken. Let it rest. Shred it or cube it. It is ready to eat. How to Eat: Serve with plain white rice. Or eat it cold.

Recipe 2: Simple Congee (Rice Porridge) 🥣

This is an amazing, healing food. It is a classic "sick food" in Asia. It is rice, cooked to mush. It is the easiest food to digest. Ingredients:

\frac{1{2 cup White Rice (Jasmine is good).
4-5 cups of Liquid. (Water or clear broth).
Pinch of salt.

Method: 1. Rinse the rice. Put the rice and the liquid in a pot. Add the salt. 2. Bring to a boil. Then, turn the heat to low. Simmer. Cover the pot. 3. Simmer for 1 hour. (Yes, one hour). (Stir it sometimes. 4. The rice will break down. It will absorb all the water. It will become a thick, creamy porridge. How to Eat: Eat a small, warm bowl. You can add your shredded poached chicken to it. This is a perfect, healing meal.

Recipe 3: The "BRAT" Meal 🍌

This is the classic. It is simple assembly. Ingredients:

1 Banana.
1 piece of White Toast.
1 cup of Applesauce. (Unsweetened).

Method: 1. Toast the white bread. Do not add butter! (A tiny bit of salt is okay). ( 2. Slice the banana. Serve it with the toast. And a side of applesauce. This is a classic "first meal" after being sick. It is easy. It is safe. It provides energy.

Recipe 4: Soft Scrambled Egg Whites 🍳

Whole eggs have fat. The fat is in the yolk. The yolk can be hard to digest. Egg whites are 100% pure, lean protein. They are perfect for a bland diet. Ingredients:

3-4 Egg Whites.
1 tbsp Water (or skim milk).
Pinch of salt.

Method: 1. Get a non-stick pan. This is critical. We are not using oil or butter! 🚫 2. Put the pan on medium-low heat. Pour in the egg whites and water. Add the salt. 3. Stir gently. Use a rubber spatula. Do not stop stirring. 4. Cook them "low and slow." This makes them soft and creamy. (Not hard and rubbery). ( 5. Remove them when they are just set. They will be soft and moist. Serve with a piece of white toast.

Recipe 5: Simple Broth & Potato 🥔

This is a great, savory, hydrating meal. It replaces lost electrolytes. (Salt and potassium). ( Ingredients:

1 large Potato (Russet or Yukon Gold).
2 cups Clear Vegetable Broth. (Or chicken broth).

Method: 1. Peel the potato. You must remove the skin. (The skin is insoluble fiber). ( 2. Chop the potato into small cubes. Bring the broth to a simmer. 3. Add the potato cubes to the broth. Cook for 10-15 minutes. Cook until the potato is "fork-tender." It should be very, very soft. How to Eat: Eat it like a soup. Mash the potato cubes with your spoon... ...into the warm, salty broth. It is very comforting.

How to Reintroduce "Normal" Food (The "Off-Ramp")

The bland diet is temporary. You must stop it after a few days. Your body needs fiber. It needs fat. It needs vitamins. You must reintroduce food. Slowly. This is the "off-ramp." Step 1: Add "soft-cooked" foods. (Well-cooked broccoli, roasted chicken with a little oil). ( Step 2: Add healthy fats. (A little avocado or olive oil). ( Step 3: Add raw foods. (A small salad. An apple with the skin). ( Step 4: (Last) Add the "irritants." (A weak cup of coffee. A tiny bit of black pepper). ( Go slow. Listen to your body. If you feel pain, go back a step.

Conclusion: A Short-Term Healing Plan

Bland food is "healing" food. It is "rest" food. It is simple. It is boring on purpose. Avoid the 4 irritants: Spice, Fat, Acid, and (most) Fiber. Stick to the BRAT diet. Poached chicken. White rice. Oatmeal. Egg whites. This is a temporary bridge. It gets you from "sick" back to "healthy." Heal well.