What Meat Can I Eat on a BRAT Diet? Safely Adding Protein to Your Recovery

January 4, 2026 •

4 min read

While the traditional BRAT diet is famously restrictive, focusing solely on bananas, rice, applesauce, and toast, modern dietary recommendations recognize the need for additional nutrients. Protein is crucial for tissue repair and energy during recovery from stomach illness, making the addition of certain types of meat beneficial. Adding lean, bland protein can provide much-needed strength and support a quicker return to a regular diet.

Quick Summary

This guide details which bland, lean meats are safe to incorporate into a BRAT diet to provide essential protein during recovery from digestive issues, emphasizing proper preparation methods and timing.

Key Points

Start Slow: For the first 24-48 hours, stick to the basic BRAT foods and clear fluids to let your stomach rest.
Choose Lean Meats: Opt for low-fat protein sources like skinless chicken breast, skinless turkey, or lean white fish.
Cook Blandly: Prepare meats by boiling, baking, or steaming without adding any fat or spicy, heavy seasonings.
Avoid Fat and Fiber: Stay away from fatty meats, fried foods, and meat with skin, as these are harder for a sensitive stomach to digest.
Consider Broth: Clear, low-fat broths, especially bone broth, can be introduced early on for hydration and electrolytes.
Progress Gradually: After tolerating bland meats, slowly reintroduce other easy-to-digest foods to ensure a smooth recovery.

Understanding the BRAT Diet and Its Limitations

The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a well-known short-term eating plan for people recovering from gastrointestinal distress like vomiting, nausea, and diarrhea. Its core foods are low in fiber and easily digestible, giving your stomach and digestive system a rest. However, the BRAT diet is also very restrictive and lacks essential nutrients, particularly protein. Extended use can lead to nutritional deficiencies, which is why health professionals now recommend a gradual reintroduction of a wider variety of foods, including lean proteins, as symptoms improve.

When to Introduce Meat Back into Your Diet

For most adults, the immediate 24-48 hours following severe symptoms should still focus on fluids and the core BRAT foods. Once you have tolerated these foods and feel your symptoms improving, you can begin to add other bland foods. The third day is generally a safe time to reintroduce lighter proteins, including certain meats. It is crucial to listen to your body and proceed slowly. If symptoms return, scale back and allow your system more time to heal.

Safe Meat Options for a BRAT Diet

Not all meat is created equal when you are recovering from a stomach bug. Fatty, fried, and heavily seasoned meats can irritate the digestive system and reverse your progress. The key is to choose lean proteins and prepare them in the most gentle way possible. Here are the best meat options to start with:

Skinless Chicken Breast: This is a top choice due to its low-fat content and bland flavor. It is easy to digest and a great source of protein. It should be baked, grilled, or boiled without any added fat or spices. The skin must be removed entirely as it contains fat that can be difficult for a sensitive stomach to process.
Skinless Turkey: Similar to chicken, lean turkey breast is an excellent option for its digestibility. It should be prepared in a simple manner, such as baking or boiling, and eaten without the skin. Ground turkey, when prepared very plainly (boiled or baked, not fried), can also be a gentle protein source.
Lean Fish (e.g., Cod, Haddock, Tilapia): White, flaky fish are highly digestible and can provide an important protein boost. These fish are low in fat, unlike some oilier fish such as salmon or sardines, which should be avoided during recovery. Like other meats, they should be prepared simply—baked, broiled, or steamed—with minimal seasoning.
Lean Broth: While not a solid meat, clear chicken or beef broth can be introduced early in recovery to provide fluids, electrolytes, and a small amount of protein. Bone broth is particularly recommended for its hydrating and nourishing properties. Be sure the broth is low in fat and not greasy.

The Importance of Preparation

The way you cook your meat is just as important as the type of meat you choose. A good rule of thumb is to avoid fat, excess seasoning, and frying. Instead, opt for these preparation methods:

Boiling or Poaching: Cooking meat in water or broth is one of the gentlest methods, producing a soft, tender protein that is easiest on the stomach. For example, boiling skinless chicken breast until fully cooked.
Baking or Roasting: Baking or roasting skinless poultry or lean fish at a moderate temperature with no added oils or spices is also a safe choice. Ensure the meat is not overcooked or dry.
Steaming: Steaming fish or chicken is a gentle, fat-free cooking method that preserves moisture and ensures easy digestion.

Meat and Protein Options: BRAT Diet vs. Bland Diet


Feature	BRAT Diet	Bland Diet (Advanced Recovery)
Recommended Phase	Initial 24-48 hours, limited use	As symptoms improve, after initial BRAT phase
Type of Meat	None initially; some broths later	Lean, bland protein (e.g., skinless chicken/turkey, lean fish, tofu)
Preparation	No solid meat; clear broth only	Baked, boiled, steamed; no fat, mild seasoning
Fat Content	Very low to none	Low fat
Example	Clear chicken broth, water	Boiled skinless chicken breast, baked cod
Digestibility	Very easy	Easy, gradual reintroduction
Nutritional Value	Limited, lacks protein	More balanced, provides essential protein

The Recovery Process: Reintroducing a Full Diet

After successfully tolerating lean, bland meats for a day or two, you can continue to expand your diet to include other mild foods. This might include other low-fat dairy like low-fat yogurt, cooked vegetables like carrots, and smooth nut butters. Gradually adding more fiber and variety will help you return to a normal eating pattern without shocking your digestive system. Staying hydrated with water and electrolyte-containing fluids is vital throughout the entire recovery process.

Conclusion: Listen to Your Body

While the original BRAT diet is highly restrictive, it is a starting point for managing acute digestive issues. As you recover, incorporating specific, bland, and lean meats like plain chicken or fish is a safe and effective way to ensure you are getting the protein you need to regain strength. Always remember to prepare these meats without added fat or seasoning and listen to your body's signals. Progressing slowly will help you achieve a smooth recovery and get you back to your regular, healthy diet.

For more detailed information on bland diets and digestive health, consult an authority like the National Institutes of Health (NIH) or Memorial Sloan Kettering Cancer Center.

Frequently Asked Questions

Beef is generally not recommended during the initial BRAT diet phase or early recovery. It is higher in fat and fiber than lean poultry or fish, making it harder to digest. Stick to leaner, milder protein sources first.

Yes, eggs can often be tolerated during the recovery phase. Scrambled, poached, or hard-boiled eggs are good sources of protein. Just be sure to prepare them plainly without excessive butter or seasoning.

You can typically start adding lean, bland meat back into your diet after the first 24 to 48 hours, once you've successfully tolerated the basic BRAT foods without your symptoms returning.

Chicken skin contains fat, which is harder for a sensitive digestive system to process. Removing the skin ensures you are only consuming the leanest, most digestible portion of the meat.

Yes, once you start introducing proteins, you can consider plain tofu, smooth nut butters (in small amounts), or even low-fat yogurt if dairy is tolerated. Plain, soft-cooked eggs are another excellent vegetarian option.

The best ways to cook chicken are boiling, baking, or steaming without adding fat, spices, or heavy sauces. This keeps the meat as bland and easy to digest as possible.

Yes, plain ground turkey or ground chicken, prepared by baking or boiling to drain excess fat, can be an option during the later stages of recovery. Avoid fried or fatty ground meats.