IBS-Friendly Tasty Recipes, Day 1

Sick of mealtime blues but don’t want to spend a day planning out your menus? We’ll we got it covered! Whether you are a cooking beginner or seasoned pro, these easy-to-make meals will give your schedule (and body) some much-needed relief. Don’t forget to check your shopping list against the food in your fridge or pantry to avoid unwanted waste. Then, prepare each of these IBS-friendly dishes in larger quantities to enjoy throughout the week. Freeze a couple of servings in air-tight containers. I love reusable silicone bags as they are environmentally friendly and help you avoid eating more plastic (yep, that’s right, plastic is in our food).¹ Check out these must-try, dietitian-approved, and taste-tested recipes that will keep your tastebuds and digestive system happy.

Day 1

Breakfast

Skip skipping breakfast with these must-have morning cookies.

Double Ginger Molasses Breakfast Cookies

• 1/3 cup raisins
• 1/3 cup crystallized (candied) ginger pieces, chopped
• ¼ cup chopped walnuts (optional)
• ¼ cup canola oil or sunflower seed oil
• 2 ¼ cups raw quick-cooking oats (gluten-free optional)
• ¼ cup molasses
• ½ cup coconut sugar
• 2 eggs
• 1 tsp fresh grated ginger
• 1 tsp vanilla
• 1.5 tsp cinnamon
• 1 cup oat flour (Gluten-free per preference)
• 2 tsp baking soda
• 1 tsp salt

Meal Prep Tip: Stop snoozing and get cruising with these grab-and-go breakfast cookies. Some research suggests walnuts are loaded with anti-inflammatory brain-boosting benefits! Make a large batch and store them in the freezer for a quick mealtime fix. By the time you are out the door, they are defrosted and ready to enjoy.

Mid-morning Snack

Zesty Arugula Pasta Salad with Feta

• 1 box (16 oz) pasta (choose Low-FODMAP or gluten-free)
• ½ cup crumbled feta cheese
• 2 ½ cups arugula
• 1 cup cherry tomatoes
• ¼ cup fresh lemon juice
• 3 tsp lemon zest
• 3 Tbsp olive oil
• ¾ cup 2% plain Greek yogurt
• 1 tsp sea salt + 1 tsp ground black pepper

Meal Prep tip: Transform leftovers from pasta night into a quick and easy salad! Ready in minutes, this gut-friendly recipe is a healthy twist on a classic favorite. For an extra timesaver, keep the extra prepped produce as a side dish for your upcoming lunch. Then the next day, add the veggies into a gluten-free whole grain wrap. Easy-peasy lemon squeezy!

Lunch

Gluten-Free Buffalo Chickpea Salad Sandwich with Feta

• 1 can chickpeas (garbanzo beans), drained and rinsed
• One carrot, grated
• 1/2 cup celery, chopped
• 1/4 cup red bell pepper, chopped
• 1 tsp light mayonnaise
• 1 tsp plain low-fat Greek yogurt
• 1 tsp mustard
• 1 Tbsp buffalo hot sauce (plus more to taste)
• ¼ cup crumbled feta cheese
• 4 slices gluten-free sandwich bread, toasted
• Optional add-ons: cucumber, salad greens, and 1/4 of an avocado

Meal Prep Tip: Keep your hunger levels in check with this chickpea salad sandwich. Make a large batch to enjoy throughout the week for quick and easy meals. Or pair the filling with some crackers for an easy snack! Then, use the extra produce to make the soup below. Talk about efficiency at its best!

Afternoon Snack

Extra Veggies Soup

• 2 large carrots, roughly chopped
• 2 celery ribs, roughly chopped
• 1 large onion, chopped
• 1.5 Tbsp olive oil
• 2-3 cups leftover cooked vegetables (such as potatoes, squash, leafy greens). This recipe used roasted potatoes, summer squash, and mushrooms.
• 3 cups low-sodium vegetable stock
• 1 tsp dried herbs (such as oregano, dill, and/or thyme)
• ½ tsp cumin
• ½ tsp paprika
• Salt and black pepper, to taste

Meal Prep Tip: Slurp your way to midday satisfaction! This meal gives wilting produce new life by transforming it into a tasty soup to have at a moment’s notice. For kitchen-savvy folks, experiment with canning to preserve this meal for weeks to come! Then, simply pop it open, heat it, and enjoy!

Dinner

Turkey Meatball Zucchini Subs

• 1 small yellow onion, finely chopped
• 1 Tbsp fresh parsley, chopped
• 2 garlic cloves, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried oregano (or 1 ½ tsp fresh)
• ½ tsp onion powder
• ½ tsp garlic powder
• 1 lb ground turkey meat (kept cold)
• 1 large egg
• 1 Tbsp flaxseed meal
• 2 Tbsp olive oil, divided
• 2 cups marinara sauce
• 2 Tbsp grated Parmesan cheese for serving
• 2 large zucchini or summer squash, halved lengthwise

Meal Prep Tip: The meal that floats everyone’s boat! Speaking of pasta night, give leftover ground turkey and marinara sauce a new life by creating zucchini subs. It’s an easy way to rid your fridge of leftovers while avoiding the dreaded food boredom. Have leftover zucchini? Shred one up using a grater, then cook in the microwave for 2 minutes. Add salt, pepper, and parmesan cheese – it’s delicious!

Making some food choice changes may help alleviate many symptoms of IBS. For more mealtime tips and tricks, stay tuned for “Sample Day Meal Plan for People with IBS Part 2.” Keep calm and carry on!