Low FODMAP Meal Plan

Living a healthy lifestyle is easier than you think.....

A 7 day low-FODMAP meal plan. If you are struggling with digestive issues you may want to try this plan. FODMAP is a diet low in fermentable carbohydrates. Many people who suffer from IBS enjoy relief from symptoms when following this plan. 


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Monday

Health Highlights

Breakfast

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Breakfast- Spinach and Vegetable Omelette
15 min
Breakfast- Spinach and Vegetable Omelette

Bread, gluten free

1 slice

Orange

1 medium

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cranberry Walnut Quinoa Salad
30 min
Cranberry Walnut Quinoa Salad

Chicken breast, roasted

1 chicken breast

Dinner

max 1/2 cup lentils
The ingredients in this recipe were replaced, please, modify its title and instructions
Sausage and Lentil Casserole
1 h
Sausage and Lentil Casserole
The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Sweet Potato Sticks
55 min
Baked Sweet Potato Sticks

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Mixed veggies (raw)
5 min
Mixed veggies (raw)

Hazelnuts

10 nut

Tuesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Low FODMAP Green Pineapple Smoothie
11 min
Low FODMAP Green Pineapple Smoothie

Lunch

max 1/2 cup lentils
The ingredients in this recipe were replaced, please, modify its title and instructions
Sausage and Lentil Casserole
1 h
Sausage and Lentil Casserole (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Sweet Potato Sticks
55 min
Baked Sweet Potato Sticks (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Lemon Cod Sheet Pan Meal
25 min
Low Fodmap Lemon Cod Sheet Pan Meal

Brown rice, long-grain, cooked

1 cup

Snack

Almonds, raw

10 almond

Blueberries

0.50 cup

Partly skimmed milk, lactose free, 2% M.F.

1 cup

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Banana, Peanut Butter and Chia Seeds
5 min
Banana, Peanut Butter and Chia Seeds

Yoso Plain Unsweetened Coconut Yogurt

0.50 cup

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Lemon Cod Sheet Pan Meal
25 min
Low Fodmap Lemon Cod Sheet Pan Meal (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Corn Salsa
25 min
Grilled Corn Salsa

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
One Pot Low FODMAP Chicken and Rice
45 min
One Pot Low FODMAP Chicken and Rice
The ingredients in this recipe were replaced, please, modify its title and instructions
Balsamic Roasted Veggies
1 h 10 min
Balsamic Roasted Veggies

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Cranberry Walnut Quinoa Salad
30 min
Cranberry Walnut Quinoa Salad (leftovers)

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Breakfast- Spinach and Vegetable Omelette
15 min
Breakfast- Spinach and Vegetable Omelette (leftovers)

Bread, gluten free

1 slice

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
One Pot Low FODMAP Chicken and Rice
45 min
One Pot Low FODMAP Chicken and Rice (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Balsamic Roasted Veggies
1 h 10 min
Balsamic Roasted Veggies (leftovers)

Dinner

omit garlic
The ingredients in this recipe were replaced, please, modify its title and instructions
Bolognese with Spaghetti Squash
1 h 5 min
Bolognese with Spaghetti Squash
The ingredients in this recipe were replaced, please, modify its title and instructions
Rhubarb Swiss Chard with Garlic
15 min
Rhubarb Swiss Chard with Garlic

Snack

Red grape

0.50 cup

Cheddar cheese

50 gm

Popcorn, air-popped

2 cup

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Almond Smoothie
5 min
Blueberry Almond Smoothie

Whey protein powder, isolate, unflavoured

1 scoop

Chia seeds

1 tbsp

Lunch

omit garlic
The ingredients in this recipe were replaced, please, modify its title and instructions
Bolognese with Spaghetti Squash
1 h 5 min
Bolognese with Spaghetti Squash (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Rhubarb Swiss Chard with Garlic
15 min
Rhubarb Swiss Chard with Garlic (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Toaster Oven Kale Chips
20 min
Toaster Oven Kale Chips
The ingredients in this recipe were replaced, please, modify its title and instructions
Coconut Tofu Curry
25 min
Coconut Tofu Curry

Brown rice, long-grain, cooked

1 cup

Snack

Quinoa puffs

0.25 cup

Yoso Plain Unsweetened Coconut Yogurt

0.50 cup

Raspberries

0.50 cup

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Flourless Carrot Banana Pancakes
15 min
Flourless Carrot Banana Pancakes

Turkey bacon, cooked

3 slice

Whole milk, lactose free, 3.3% M.F.

1 cup

Blueberries

0.50 cup

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Toaster Oven Kale Chips
20 min
Toaster Oven Kale Chips (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Coconut Tofu Curry
25 min
Coconut Tofu Curry (leftovers)

Brown rice, long-grain, cooked

1 cup

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Salmon, Broccoli and Carrots
25 min
Low Fodmap Salmon, Broccoli and Carrots
The ingredients in this recipe were replaced, please, modify its title and instructions
Maple-Roasted Sweet Potatoes with Lemon Juice
1 h
Maple-Roasted Sweet Potatoes with Lemon Juice

Snack

Almonds, raw

10 almond

Red grape

0.50 cup

Popcorn, air-popped

2 cup

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Low-FODMAP Tomato and Leek Frittata
25 min
Low-FODMAP Tomato and Leek Frittata

Bread, gluten free

1 slice

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Corn Salsa
25 min
Grilled Corn Salsa (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Salmon, Broccoli and Carrots
25 min
Low Fodmap Salmon, Broccoli and Carrots (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Maple-Roasted Sweet Potatoes with Lemon Juice
1 h
Maple-Roasted Sweet Potatoes with Lemon Juice

Chicken breast, roasted

0.50 chicken breast

Snack

Raspberries

0.50 cup

Cheddar cheese

40 gm


Michele Smith
Michele Smith
Health and Wellness Coach

Hi, 

I am Michele Smith, founder of Inside Out Wellness with Michele. I have been in the health and wellness business for over 10 years now. I help my clients build a healthy lifestyle by moving more, eating better and enjoying the process. I do not believe in fad diets, they do not work. I work with clients to build a healthy lifestyle that is free of deprivation diets and guilt. 


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