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Tips For Creating Low FODMAP Meal Plans

Last updated on Feb 7th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Feeling stressed, bored, or overwhelmed about your food? Eating the same low FODMAP foods day in and day out can lead to food fatigue and stress. These are problematic as you become more likely to binge eat high FODMAP foods, which can trigger symptoms and delay your ability to start the re-introduction phase. Low FODMAP meal plans can help you get prepared and love your low FODMAP food. If you need help make sure you check out my low FODMAP meal plan service.

Food For Thought

We are often creatures of habit which means creating a couple of low FODMAP breakfasts is easy… lunch and dinner often require a bit more planning.

 3 Tips For Planning Main Meals

  1. For each day of the week choose your protein source (to keep it varied look for 3 to 4 options you can use each week). Aim for a piece of protein that is the size of your hand.
  2. Aim for at least 2 to 3 vegetables in your main meals (the more colourful the better!). You can use a mixture of full or half serves so you can enjoy more variety (learn how to combine low FODMAP vegetables here). Ideally, vegetables should make up about half of your plate.
  3. Choose one main carbohydrate source per meal. If you are on a tight budget then rice, potatoes, and rice noodles make great low FODMAP options. A serve is generally 1 cup of cooked rice, grain or pasta, or 1 gluten free roll or wrap… if you are still feeling hungry check your Monash or FODMAP Friendly Apps to see if you can increase your serving size.

SaveSave

Snack Ideas

  • Try having a piece of fruit, a handful of low FODMAP nuts or seeds, low FODMAP cheese & crackers, lactose free yoghurt or some low FODMAP hummus and vegetables sticks as easy snacks options. Focus on including food groups that you aren’t eating in your main meals.
  • When it comes to fruit, try to have two pieces per day in separate serves. Leave 2 to 3 hours between each serve.
  • Don’t forget the dairy. If you can tolerate lactose free dairy products aim to consume 2 to 3 serves per day. A serve is 1 cup of lactose free milk, 1 pottle of lactose free yoghurt or 2 slices of hard cheese. If you can’t tolerate dairy make sure your low FODMAP milk replacement is fortified with calcium, and have a chat to a dietitian to make sure you are meeting your calcium needs.

Make Things Easier On Yourself

  • Don’t plan when you are hungry! If you are feeling hungry put down your pen and paper and find something to eat… you will be more focused and positive after a snack.
  • Make the most of Pinterest. If you are doing your own meal plans, then Pinterest boards can be a great way to organize recipes you want to cook. You can find mine here.
  • Choose at least one meal per week to bulk cook. Pop leftover meals into the freezer, to use for lunches or dinners on nights when you don’t want to cook.
  • When choosing recipes make sure you cross-reference them with your low FODMAP app, to make sure they contain low FODMAP foods and portion sizes.

Next think about the types of meals you enjoy:

  • Soups or stews
  • Roasts
  • Curries
  • Salads
  • Risotto
  • Stir-fries
  • Omelette/quiche/frittata
  • Baked casseroles
  • Slow cooked meals
  • Pasta based meals
  • Homemade burgers or pizza

There are lots of delicious low FODMAP recipes available here or in my meal plans, which provide you with a variety of these dishes every week. When making your plans, try and select 10 different dinners to get you started. Then add more into your rotation as you need them.

Add Some Variety

Now that you know the types of meals you want to make, think about adding some variety per meal:

Protein (Choose One): Chicken, beef, pork, lamb, seafood, fish, firm tofu, tempeh, canned lentils*, canned chickpeas*, low FODMAP nuts or seeds. Check any marinated or crumbed meats for sneaky FODMAPs.

*Check Monash Low FODMAP app for low FODMAP serving sizes

Main Carbohydrate Source (Choose One): Gluten free pasta, rice (white, brown, basmati), potatoes, millet, quinoa, polenta, corn tortillas, rice noodles, soba noodles.

Vegetables (Aim For Two to Three per Main Meal):

Salad ideas (mix and match): arugula/rocket, lettuce, kale, blanched green beans, bell peppers/capsicum, cucumber, radish, collard greens (these make good wraps), baby spinach, tomato, roasted low FODMAP vegetables.

Coleslaw: red cabbage or green cabbage (I tend to only use one at a time), iceberg lettuce, carrots (grated), green spring onion tips, squeeze of lemon juice.

Stir Fry ideas (mix and match): aubergine/eggplant (sliced), Japanese pumpkin/Kent pumpkin (diced), bok choy, green beans, bell peppers/capsicum (cut into sticks), zucchini/courgette (spiralized or in sticks), carrots (julienned), collard greens, gai lan

Stews & Casseroles (mix and match): Tomato, carrot, parsnip, spinach, kale, swish chard, yam, green leek tips, Japanese pumpkin/Kent pumpkin, silverbeet, turnip

Roast Vegetables: Potato, pumpkin, aubergine/eggplant, bell peppers/capsicum, parsnip, carrot, yam, turnip

Steamed or blanched vegetables: green beans, carrot, broccoli, collard greens, spinach, bok choy.

*Always check your low FODMAP app for vegetable serving size guidelines. Some low FODMAP vegetables become high FODMAP in larger serves.

Flavour Enhancers (Use a Mixture): Low FODMAP herbs & spices, chilli, chives, green tips of spring onions, green leek tips, fennel bulb, low FODMAP stock, red wine, soy sauce, mayonnaise, Worcestershire sauce, oyster sauce, mustard, miso paste, garlic infused oil, onion-infused oil.

*Check your low FODMAP app for serving size guidelines

How A Little Bit Yummy Can Help

If meal planning feels too overwhelming, or you just don’t have time, that’s okay – I’ve got you covered. Check out my low FODMAP meal planning service and I will help you create family-friendly meals.

The Perks:

  • New weekly menu available every week that covers breakfast, lunch, dinner & snacks.
  • Recipes are designed according to the Monash Low FODMAP app guidelines, and reviewed by registered dietitians
  • Lots of gluten free, dairy free & nut free options
  • Recipes can be scaled up or down to suit your household
  • Meals are balanced, delicious, & have lots of variety
  • Recipes are suitable for all phases of the low FODMAP diet, including the elimination phase
  • You can swap out any recipes that you don’t fancy for something from your favourites box or our recipe database
  • Smart shopping list & buying tips are provided to make shopping a breeze

Ready to create low FODMAP meals your whole household will love? Learn more here.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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Alana Scott

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Mar 30

Open
What happens when a hot cross bun and a muffin have a baby? You get hot cross bun muffins!

This new low FODMAP and gluten free recipe is pack full of Easter flavour. 

I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead.

They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.

FYI the dried fruit I've used in the recipe has a low FODMAP serving size so you can enjoy these in the first phase of the low FODMAP diet.

Follow my bio link for the recipe or head to alittlebityummy.com
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#hotcrossbuns #muffins #easter #glutenfree #lowfodmap #glutenfreerecipes #lowfodmaprecipes #fodmap #fodmapfriendly #coeliac #glutenfreelife #dairyfree #ibsdiet #inmykitchen #foodphotography

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree
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Comments

  1. Jobin Thomas says

    March 1, 2019 at 11:08 pm

    Some recipes have an * in front of ingredients and have a note ‘* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.’

    Where is this Tips? I don’t find it easy to find this. Can you do better and Put a link or reference this somehwere on homepage so that it is easier to find?

    Reply
    • Alana ScottAlana Scott says

      March 6, 2019 at 7:54 pm

      Hi Jobin,

      Thanks for commenting.The tips are in the recipes just above the method (click on the FODMAP Tips, Gluten Free Tips, or Dairy Free Tips heading). We are working on ways to make them easier to find!

      Reply

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