Free 7-day meal plan for pancreatitis
Your first week home, planned. Every meal with its fat in grams.
Seven days planned for your first weeks home, breakfast to the snack before bed. Every meal has its fat in grams, and every day stays under 30 g.
Free. The download opens right on this page.
The discharge sheet said low fat. How low? And what’s for dinner?
You’re home, you’re hungry, and every meal feels like a test. I’ve been there twice. Working out my own fat budget took me 18 months.
Now picture next Tuesday.
Savoury oats with carrot and herbs for breakfast. Greek lemon soup for lunch. Steamed hake with new potatoes for dinner. A yogurt with banana before bed, so you don’t wake up hungry at 3 AM.
You know what each plate costs in fat before you cook it. The whole day comes to 23.6 g. And Wednesday is already planned too.
Why it’s easy to follow
The fat in grams, on every meal
Every plate has its number and every day is totalled on the page. You can add it up yourself.
5 small meals and a pre-bed snack
Smaller portions, more often. The snack at 10 PM is the one that stops the 3 AM hunger.
Every ingredient checked
Each one was checked against my yes and no foods list, which is printed at the back. Fridge material.
Fits your kitchen and your printer
Grams or US cups, A4 or US Letter. You get all 4 editions.
Check it before you trust it
Here’s day one of the plan, row by row. The total is the sum of the rows, so you can add it up yourself.
Rows are rounded one by one, so your sum can land 0.1 g or 1 kcal away from the total. Ballpark figures from the main ingredients, not lab analysis.
Day one as it looks in the PDF. Tap to open it full size.
Who made it
I’m Stepan. I’ve had severe acute necrotising pancreatitis twice, in May 2023 and November 2025. 9 days in hospital the first time, 12 the second.
I’ve cooked since I was 15, some of it in restaurant kitchens. My Czech hospital dietitian gave me 20 to 30 g of fat a day for early recovery. Every day in this plan sits under that ceiling, with room left for an extra slice of bread on a hungry day.
What happens when you tap the button
- You type your email. That’s the only field.
- The download opens on this page: 4 PDFs, grams or cups, A4 or US Letter.
- A copy lands in your inbox from hello@pancreaszen.com.
- After that, my newsletter. Every email has a one-click unsubscribe.
What’s the catch?
You get the whole week: every meal, every number. The recipes behind the meals are in the full 7-Day Meal Plan ($14.99), if you ever want them. You don’t need it to use the plan.
Which phase is it for?
The gentle phase: the first 6 to 8 weeks after you come home. My dietitian kept me at 20 to 30 g of fat a day then; ask yours for your number.
Is this medical advice?
No. I’m a patient, not a doctor. Care differs between countries: Czech hospitals build food back up more slowly than US and UK ones. Show the plan to your own team. If they tell you something different, they win.
Will you fill my inbox?
One email with the plan. Nothing else unless you ask for it.
Next week’s meals can be planned tonight.
Seven days, every meal counted.
No card. The download opens right on this page.
Your free 7-day plan
Type your email and the download opens right here. A copy goes to your inbox too.
No card. You also get my newsletter, one click to unsubscribe. Privacy
