A 7-day low FODMAP meal plan
A week of simple low FODMAP breakfasts, lunches, dinners and snacks for the first phase of the diet. Every food is low at the amount shown, and every meal was checked as a whole.
Written by Llorenç Bauza
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A week of simple meals for the first phase of the low FODMAP diet. Every food in it is low FODMAP at the amount shown, and every meal was checked as a whole, because FODMAPs from different foods add up: in every meal, the foods that share a FODMAP group stay under one low serving of it together.
How to use it
- Amounts matter. Banana, orange and cucumber are only low in the amounts shown.
- Swap like for like: one plain meat or fish for another, white rice for brown rice or potatoes.
- Season with salt, pepper, fresh herbs and garlic-infused oil instead of garlic and onion. Check stock cubes and sauces for both.
- Drink water. Regular cow’s milk is only low up to about 20 g, so the plan uses lactose-free milk.
- It’s a sample, not a personal plan. It hasn’t been checked for calories, fibre or nutrients, and it’s meant for the 2 to 6 weeks of the first phase only.
- The seven breakfasts on one page, with swaps for the usual breakfast foods.
- The lunches and dinners as recipes, with a short method for each.
- More low FODMAP snacks, and how much of each stays low.
- After the first phase, reintroduce foods: here’s how the three phases work.
Day 1
Breakfast
Porridge with banana
Beans & lentilsGOS · Oats
Wheat, garlic & onionFructans · Banana
Nothing from the other four
Lunch
Chicken rice bowl with carrot and green pepper
Rice150 g
Chicken100 g
Carrot60 g
Green bell pepper60 g
Olive oil10 g
- Wheat, garlic & onionFructans · Green bell pepper
Nothing from the other five
Dinner
Salmon with potatoes and green beans
Salmon135 g
Potato75 g
Green beans60 g
Butter10 g
Stone fruit & sweetenersSorbitol · Green beans
Milk & soft cheeseLactose · Butter
Mushroom & cauliflowerMannitol · Green beans
Nothing from the other three
Day 2
Breakfast
Scrambled eggs on spelt sourdough toast
Eggs2 eggs (114 g)
Sourdough bread1 slice (40 g)- Butter10 g
- Wheat, garlic & onionFructans · Sourdough bread
- Milk & soft cheeseLactose · Butter
Nothing from the other four
Lunch
Tuna and potato salad
- Potato75 g
Canned tuna56 g- Green beans60 g
Lettuce30 g
Mayonnaise15 g
- Stone fruit & sweetenersSorbitol · Green beans
- Mushroom & cauliflowerMannitol · Green beans
- Wheat, garlic & onionFructans · Lettuce
Nothing from the other three
Dinner
Beef stir-fry with bok choy, green pepper and rice
Beef100 g- Rice150 g
- Green bell pepper40 g
Bok choy60 g
Garlic-infused oil10 g
- Stone fruit & sweetenersSorbitol · Bok choy
- Wheat, garlic & onionFructans · Green bell pepper
Nothing from the other four
Day 3
Breakfast
Porridge with peanut butter
Oats40 g
Water200 g
Peanut butter16 g
- Beans & lentilsGOS · Oats
Nothing from the other five
Lunch
Quinoa salad with feta and cucumber
Honey, mango & appleExcess fructose · Cucumber
Nothing from the other five
Day 4
Breakfast
Rice cakes with cream cheese, cucumber and a boiled egg
Rice cakes20 g
Cream cheese20 g
Cucumber40 g- Eggs1 egg (57 g)
- Wheat, garlic & onionFructans · Rice cakes
- Honey, mango & appleExcess fructose · Cucumber
- Milk & soft cheeseLactose · Cream cheese
Nothing from the other three
Lunch
Tuna and cheddar on spelt sourdough with carrot
- Sourdough bread1 slice (40 g)
- Canned tuna56 g
Cheddar20 g- Carrot50 g
- Wheat, garlic & onionFructans · Sourdough bread
Nothing from the other five
Dinner
Prawns with brown rice and spinach
Shrimp100 g
Brown rice150 g
Spinach60 g- Garlic-infused oil10 g
- Wheat, garlic & onionFructans · Spinach
Nothing from the other five
Day 5
Breakfast
Omelette with green pepper and feta
- Eggs2 eggs (114 g)
- Green bell pepper50 g
Feta30 g- Olive oil5 g
- Wheat, garlic & onionFructans · Green bell pepper
Nothing from the other five
Lunch
Egg fried rice with carrot and cabbage
- Rice180 g
- Eggs1 egg (57 g)
- Carrot50 g
Cabbage40 g- Garlic-infused oil10 g
- Wheat, garlic & onionFructans · Cabbage
Nothing from the other five
Day 6
Breakfast
Lactose-free yogurt with blueberries and chia
Lactose-free yogurt170 g
Blueberries60 g
Chia seeds10 g
- Wheat, garlic & onionFructans · Chia seeds
Nothing from the other five
Lunch
Rice noodle salad with cucumber, carrot and peanuts
Rice noodles120 g- Cucumber40 g
- Carrot40 g
Peanuts15 g
Soy sauce10 g
- Honey, mango & appleExcess fructose · Cucumber
Nothing from the other five
Snack
Cheddar and a rice cake
- Cheddar20 g
- Rice cakes14 g
- Wheat, garlic & onionFructans · Rice cakes
Nothing from the other five
Dinner
White fish with rice, cucumber and lettuce
White fish135 g- Rice150 g
- Cucumber40 g
- Lettuce30 g
- Olive oil10 g
- Honey, mango & appleExcess fructose · Cucumber
- Wheat, garlic & onionFructans · Lettuce
Nothing from the other four
Day 7
Breakfast
Lactose-free milk with oats and strawberries
Lactose-free milk200 g- Oats40 g
Strawberries40 g
- Beans & lentilsGOS · Oats
- Honey, mango & appleExcess fructose · Strawberries
Nothing from the other four
Lunch
Polenta with mozzarella and spinach
Polenta250 g
Mozzarella40 g- Spinach60 g
- Olive oil5 g
- Wheat, garlic & onionFructans · Spinach
Nothing from the other five
Under each meal, one row per FODMAP group it contains, as in the Fodmi app, with the foods it comes from. Each food counts as a share of its own largest low serving, and the shares add up: the bar’s full width is one low serving’s worth. Every meal passed Fodmi’s meal check, so every bar stays short of full.
Shopping list for the week
Totals for one person, rounded up.
| Food | Amount |
|---|---|
| Garlic-infused oil | 30 g |
| Mayonnaise | 20 g |
| Olive oil | 60 g |
| Soy sauce | 10 g |
| Butter | 30 g |
| Cheddar | 60 g |
 Cream | 20 g |
| Cream cheese | 20 g |
| Feta | 70 g |
| Lactose-free milk | 200 g |
| Lactose-free yogurt | 170 g |
| Mozzarella | 40 g |
 Banana | 110 g |
| Blueberries | 60 g |
 Orange | 80 g |
| Strawberries | 40 g |
| Brown rice | 150 g |
| Oats | 120 g |
| Polenta | 250 g |
 Quinoa | 220 g |
| Rice | 630 g |
| Rice cakes | 40 g |
| Rice noodles | 120 g |
| Sourdough bread | 80 g |
| Chia seeds | 10 g |
| Peanut butter | 20 g |
| Peanuts | 70 g |
 Walnuts | 30 g |
| Beef | 100 g |
| Canned tuna | 120 g |
| Chicken | 200 g |
| Eggs | 350 g |
 Pork | 100 g |
| Salmon | 140 g |
| Shrimp | 100 g |
 Turkey | 100 g |
| White fish | 140 g |
 Sugar | 10 g |
| Bok choy | 60 g |
| Cabbage | 100 g |
| Carrot | 400 g |
| Cucumber | 170 g |
| Green beans | 120 g |
| Green bell pepper | 150 g |
| Lettuce | 60 g |
| Potato | 300 g |
| Spinach | 120 g |
Check your whole plate, not just one food
FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.
Keep reading
Sources
- Varney J, Barrett J, Scarlata K, et al. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017;32 Suppl 1:53–61. doi.org/10.1111/jgh.13698
- Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67–75. doi.org/10.1053/j.gastro.2013.09.046
Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.