Chapter 7 - FODMAP Diet Meal Plan: 3-Day Menu with Recipes
Getting used to the list of low-FODMAP foods (and their corresponding serving sizes) can take a minute, for example:
Oranges are okay, but orange juice is not
Ripe bananas are high-FODMAP, but less ripe ones are low-FODMAP
Dark, milk, and white chocolate are allowed, but in different serving sizes.
These are just a few of the quirky, counter-intuitive guidelines of the FODMAP diet plan.
The good news is, once you learn the ins and outs, you really have a large variety of food to choose from (look back at Chapter 3 for a refresher).
To give you a taste of what a healthy, balanced low-FODMAP meal plan looks like, I created a 3-day menu. It’s packed with simple options and some easy recipes so you can start building up your stash of delicious go-to meals that relieve IBS symptoms.
To get a printable version of this meal plan, including all the recipes, download the free PDF of this Ultimate Guide!
FODMAP Diet 3-Day Meal Plan
Breakfast: 2-Egg omelet with goat cheese and baby spinach + buttered gluten-free toast
Lunch: Mediterranean Tuna Salad
Dinner: Easy Pork Stir Fry with Orange Sauce
Breakfast: On-the-Go Power Breakfast
Lunch: Sesame Chicken Buddha Bowl
Dinner: Penne with Turkey Meat Sauce
Breakfast: Pumpkin Spice Oatmeal
Lunch: Tropical Chicken Salad Sandwich
Dinner: Easy Cuban Picadillo
Meal Plan Recipes
DAY ONE RECIPES
Mediterranean Tuna Salad
Vegetarian Option: Substitute tofu, tempeh, or 1-2 hard boiled eggs for tuna
2 cups spring mix or arugula
1/4 cup rinsed canned chickpeas
2 sun-dried tomato halves, chopped (8 g)
1-2 tbsp extra-virgin olive oil
1 to 2 tbsp lemon juice or red wine vinegar (to taste)
2 to 5 oz tuna (packed in water or oil)
5-10 kalamata olives, chopped
1⁄4 to 1⁄2 cup (1-2 oz) crumbled feta cheese
Combine spinach, chickpeas and sun-dried tomatoes in a bowl. Add oil and lemon juice and toss well to combine. Add tuna, olives, and feta and toss again.
Easy Pork Stir Fry with Orange Sauce
Variation: Substitute chicken breast for the pork
1 tbsp neutral oil
1 lb pork tenderloin or pork loin, sliced into thin, bite-sized pieces
Salt and freshly ground black pepper to taste
1 red bell pepper, thinly sliced
1 cup pre-cut matchstick carrots
5 tbsp reduced-sodium tamari or soy sauce
3 tbsp orange juice
2 tbsp rice vinegar
2 tbsp maple syrup or brown sugar
2 tsp dark sesame oil or garlic-infused oil
6 scallion tops, sliced, divided
1 cup white or brown rice, cooked according to package directions
1. Heat the oil in a large skillet on medium high. Add pork, season with salt and pepper and cook, stirring frequently, until no longer pink, 4 to 6 minutes. Transfer to a bowl and set aside.
2. Mist the same skillet with cooking spray, still on medium-high heat. Add bell pepper and carrots and cook until crisp-tender, stirring frequently, 5 to 7 minutes.
3. Meanwhile, combine tamari, orange juice, vinegar and cornstarch in a small bowl. Stir well to combine. Add maple syrup and sesame oil and stir to combine. Add to skillet, along with about 2/3 of the scallions. Bring to a simmer and reduce heat to low. Simmer until slightly thickened, 1 to 2 minutes. Add pork and simmer until just heated through. Serve over rice and garnish with remaining scallions.
DAY TWO RECIPES
On-the-Go Power Breakfast
- 1 or 2 hard boiled eggs (with mustard or hot sauce if desired)
- 1 oz. cheddar, brie, or feta cheese
- 3⁄4 cup strawberries; 1 to 2 small clementines; or 3⁄4 cup grapes
- Pecans, walnuts, or almonds (up to 10)
Penne with Turkey Meat Sauce
1 lb ground turkey
1 tsp ancho chile powder
1 tsp sweet paprika
½ tsp dried oregano
Salt and freshly ground black pepper to taste
2 ½ cups Fody Marinara Sauce or Prego Sensitive Recipe Tomato Sauce
12 oz low-FODMAP penne, cooked according to package directions
Grated parmesan cheese
Chopped fresh basil
1. Heat a large skillet on medium-high and mist with cooking spray. Add turkey and season with ancho, paprika, oregano, and salt and pepper to taste. Cook, crumbling with your spoon, until turkey is cooked through, 5-6 minutes.
2. Add sauce and stir to combine. Reduce heat to medium-low, and cook until heated through, 2-3 minutes. Serve over penne and garnish with parmesan and basil.
DAY THREE RECIPES
Pumpkin Spice Oatmeal
1/2 cup (dry) rolled oats
1/4 cup canned pumpkin
1 to 2 tsp maple syrup
1/4 tsp pumpkin pie spice (cinnamon may be substituted)
Sea salt to taste
Cook oats according to package directions. At the very end, stir in pumpkin until heated through. Transfer to a bowl and add maple syrup and pumpkin pie spice. Season to taste with sea salt.
Tropical Chicken Salad Sandwich
Variation: Skip the bread serve in lettuce cups
3/4 cup (3 oz) baked, grilled, poached or rotisserie chicken, chopped
1/4 cup pineapple chunks, drained well and chopped
1 tbsp raisins
2 scallion tops, sliced
3 tbsp lactose-free yogurt
1/2 tsp Dijon mustard, or to taste
Sea salt and freshly ground black pepper to taste
Lettuce or spinach leaves
2 slices toasted gluten-free bread
In a bowl, combine chicken, pineapple, raisins, scallions, yogurt, and mustard. Add a bit more yogurt if needed to get the consistency you like. Season with salt and pepper. Serve on toasted bread with lettuce or spinach leaves.
Awesome! You’ve made it all the way through Chapter 7! Your knowledge of the FODMAP Diet has grown by leaps and bounds already.
That being said, FODMAP Diet overwhelm is REAL! In the next chapter, you’ll learn where to get support so you can start feeling better fast.
Click the image to continue to Chapter Eight!
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