2 Days of Low-FODMAP Meals
Stuck on ideas for what low-FODMAP meals to have this week? Check out my infographic for two days worth of low-FODMAP breakfast, lunch, dinner and snack ideas!
As always when creating meals, remember to follow low-FODMAP serving sizes (check out my grocery list or use your low-FODMAP apps).
Different Low-FODMAP Options
You can also take some of the ideas I have listed on the infographic and mix up your own combination of low-FODMAP fruits or veggies, use different sources of animal or plant-based protein, lactose-free or low lactose options, nuts, nut butters and seeds. For example:
- Don’t eat salmon or other fish? Bake chicken or another lean meat instead.
- Vegan or vegetarian? Choose different options for protein such as tofu, tempeh, canned lentils or chickpeas (canned only – drained and rinsed at a 1/4 serving is LOW in FODMAPs), quinoa, pumpkin or chia seeds, hemp milk (1 cup OK if from the United Kingdom), edamame, spinach and more.
- Don’t like peanut butter? Try almond butter or sunflower butter.
- Can’t have lactose-free milk? Try these dairy-free alternatives: Almond milk (U.K. brands are reported as LOW by Monash University, FODMAP Friendly reports all as LOW), rice milk, hemp milk (a U.K. brand), or soy milk made from soy protein (not soy beans). *Remember with milk alternatives, some are made with carageenan and gums and may cause gastrointestinal upset for some.
- Want to try something other than rice for your choice of grain? Try quinoa, buckwheat groats (a U.S. brand), hulled millet, rice stick noodles, gluten-free pasta, quinoa pasta, polenta (cornmeal), or soba noodles made from wheat or buckwheat.
Essentials Low-FODMAP Ideas for Busy People
- Canned or tuna in a jar (see above) comes in handy for busy people – use for tuna salad, a tuna melt or tuna sandwich or on top of rice crackers for a snack. I like Tonnino Tuna Fillets, in lemon-pepper or oregano.
- Smoothies can be made fast. Keep these items on hand: your milk of choice, frozen low-FODMAP fruits, nut butters, chia seeds, quinoa, raw cacao powder, maple syrup or powdered stevia and protein powders that appear to be low in FODMAPs such as Jay Robb’s Unflavored Egg White Protein Powder (see more on my grocery list).
- Keep low-FODMAP bread in your freezer for a quick sandwich, gourmet toast (see this post) or a snack with low-FODMAP toppings.
- You’ll save 10-45 minutes on a busy weeknight by having grains like rice, quinoa and pasta made ahead of time. Store in the refrigerator for a couple days or freeze.
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Sources: Monash University FODMAP app, FODMAP Friendly Program app.
Enjoy! Please comment with your favorite go-to low-FODMAP meal ideas!
Looking for help on the low-FODMAP diet? Ask me about my nutritional coaching services by contacting me here.
Be good to yourself and your gut!