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Sample Low-FODMAP Meal Plans

Cornflakes with strawberries

As I’ve mentioned before, meal planning is essential when going on a low-FODMAP diet. You want to have an idea of what you’re going to be eating for at least the next two days. The last thing you want is to be starving with no meal options because you’ll end up chowing down on something that you probably can’t have. Meal portions are important because FODMAPs are cumulative. If you are eating low-FODMAP, but without the proper balance, you can end up feeling sick by the end of the day because all of those FODMAPs caught up with you. You should also be eating snacks in between. Ideally, you’ll have about five meals a day – three main meals with two snacks in between. Remember, the foods you’re eating still have FODMAPs in them, just a lower amount than the high-FODMAP foods. Consult the Monash app for portion sizes as needed. My routine is fairly simple: I eat the same thing for breakfast every morning at work, lunch is usually a leftover of dinner from the night before, and I cook a new dinner each evening. Here are some sample meals you can mix and match to help you create your meal plan.

Low-FODMAP breakfast options

Low-FODMAP lunch options

Low-FODMAP dinner options

Low-FODMAP snack options

Check out my index of recipes for more ideas! Don’t forget to stay in touch on Facebook and Instagram!

Full-time publicist, part-time writer, and round-the-clock ambassador to wit and humor, Zlata is a Jersey Girl making her way through life in South Florida with her husband, Alex, and their sweet pup, LexZ. Zlata’s a self-taught home cook who relies on taste bud science for her mostly simple, sometimes healthy/sometimes not, always delicious recipes. When she’s not crafting kitchen concoctions, Zlata can be found reading an awesome book (translation: trashy magazine), crossing the line between ‘funny’ and ‘inappropriate,’ and fantasizing about being a Real Housewife of Palm Beach. Fun fact: Alex, Zlata and LexZ are all fluent in Russian.

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