1-Day Low FODMAP Meal Plan

You’ve probably heard about the low FODMAP diet. Perhaps it has even been recommended to you by your healthcare professional. But have you tried it?

Starting something new can feel challenging. Especially when someone is asking you to change what you eat. And especially when what you eat causes you so many awful symptoms!

It can definitely be worthwhile chatting to a nutrition professional when you are starting a new diet or protocol. Because IBS is so common, many nutrition professionals have personally experienced IBS and used the low FODMAP diet to manage their digestive symptoms. So it can really help to chat with someone who has “been there."

There are many apps and blogs and websites devoted to helping people navigate their way through the low FODMAP diet, and this can be a great way to get ideas and tips to help you figure out what to eat.

1-Day Low FODMAP Diet Meal Plan

This list will hopefully give you an idea about what one day on the low FODMAP diet might look like. Please note that I completely understand if you can’t tolerate some of these foods, or if they don’t tickle your taste buds and that’s ok. You can modify the plan to suit your needs or use it as a rough guide.

Breakfast

• Omelette cooked in butter with 2 eggs, 1 tbsp water, 1 cup spinach, 1/4 cup grated cheddar cheese
• 2 pieces of gluten-free toast with butter (check the Monash University FODMAP Diet app for more info on different bread options)
• Chai tea (weak) with almond milk (1 mug)
• Glass of water

Lunch

• Tuna Quinoa Salad
  • Contains tuna, quinoa, cherry tomatoes, cucumber, olives, lettuce, olive oil, lemon juice, fresh oregano
• Strawberries (10 berries) for afterward
• Meal prep tip: make 2-3 servings of this salad and store it in the fridge for up to 3 days for a quick lunch

Dinner

• “Marinara Pasta”
  • Made with ground beef/turkey/chicken/pork cooked in a Low FODMAP Marinara Sauce
  • Served over some lightly steamed zucchini noodles/zoodles (1/3-1/2 cup, 65g/2.2oz) or gluten free pasta (1 cup)
  • Contains zucchini, ground meat, tomato, basil, spring onion/scallion green tops, garlic-infused olive oil, salt
• Dark chocolate for afterward (2 squares - 20g/0.7oz)
• Meal prep tip: make enough of the ground meat and sauce to have for lunch or dinner then next day by just heating up the sauce and steaming a new batch of zoodles. Zoodles can also be made in advance and stored in the fridge in an air-tight container for up to a week.

Snacks

If you find that you are still hungry and do need to snack between meals, try these simple ideas:

• Yogurt (lactose-free, coconut, goats milk) (3/4 cup) with 2 diced kiwi fruit
• Carrot sticks (1 carrot) with peanut butter (2 tbsp)
• Rice crackers (10 crackers) with eggplant dip (2 tbsp)
• Smoothie with 1/2 banana (just ripe), 1 cup almond milk or lactose-free milk, 2 tsp cacao powder and 1 tbsp peanut butter

Drinks

• Water (plain or with fresh lemon or lime juice)
• Coffee (with almond milk or lactose-free milk)
• Peppermint tea (1 mug)