Low-FODMAP meal plan: 7 days of recipes

Seven days of breakfast, lunch, dinner and a snack, all from our low-FODMAP recipes: cook them as they are or use them as a template for your own plan.

Many people with irritable bowel syndrome (IBS) try low-FODMAP for a while. The diet is best done with the support of a dietitian.

A way of eating, not a treatment. If you have a health condition, please talk to your doctor.

28 recipes for 7 days · 4 meals a day · 45 min at most, Mon–Fri

The week

Daily average: 1,658 kcal, 97 g protein, 119 g carbs, 86 g fat.

One serving each, without drinks. How much you need is individual: take larger or smaller portions.

Monday

1,652 kcal · 63 g protein · 156 g carbs · 89 g fat

Breakfast: Crunchy quinoa granola with cinnamon and pecans (25 min · 320 kcal)
Lunch: Vegan rice paper rolls with peanut dip (25 min · 480 kcal)
Dinner: Mediterranean one-pot quinoa pan with feta (30 min · 597 kcal)
Snack: No-bake pistachio chocolate (20 min · 255 kcal)

Tuesday

1,632 kcal · 143 g protein · 67 g carbs · 84 g fat

Breakfast: Hearty protein scrambled eggs with spinach and salmon (15 min · 440 kcal)
Lunch: Chicken schnitzel with a polenta crust (30 min · 480 kcal)
Dinner: Low-carb turkey and peanut skewers (30 min · 480 kcal)
Snack: Vegan peanut brittle block (10 min · 232 kcal)

Wednesday

1,671 kcal · 80 g protein · 173 g carbs · 74 g fat

Breakfast: Gluten-free squash and millet porridge with cardamom and pistachios (35 min · 431 kcal)
Lunch: Oven-baked wild salmon with quinoa and spinach (25 min · 450 kcal)
Dinner: Vegan sweet potato glass noodles with sesame tofu (30 min · 550 kcal)
Snack: Fruity strawberry coconut bars in chocolate (15 min · 240 kcal)

Thursday

1,660 kcal · 126 g protein · 109 g carbs · 76 g fat

Breakfast: Low-carb turkey breakfast muffins (30 min · 340 kcal)
Lunch: Tender tray-baked chicken breast with courgette (35 min · 410 kcal)
Dinner: Korean bibimbap bowl (35 min · 750 kcal)
Snack: Vegan coconut and lemon balls (15 min · 160 kcal)

Friday

1,685 kcal · 117 g protein · 98 g carbs · 89 g fat

Breakfast: Banana and buckwheat pancakes (25 min · 350 kcal)
Lunch: Vegan tempeh steak with celeriac fries (45 min · 480 kcal)
Dinner: Low-carb duck salad with oranges, lamb's lettuce and walnuts (20 min · 575 kcal)
Snack: Keto trout spread with chicory (10 min · 280 kcal)

Saturday

1,647 kcal · 72 g protein · 116 g carbs · 89 g fat

Breakfast: Papaya chia breakfast with coconut yoghurt (10 min · 280 kcal)
Lunch: Vegan quinoa bowl with crispy tofu and peanut ginger dressing (30 min · 540 kcal)
Dinner: Keto braised duck leg on sweetheart cabbage (75 min · 610 kcal)
Snack: Air fryer roasted chestnuts with rosemary butter (25 min · 217 kcal)

Sunday

1,660 kcal · 78 g protein · 111 g carbs · 100 g fat

Breakfast: Blueberry chia pudding with almond butter (10 min · 290 kcal)
Lunch: Beef meatballs with kimchi dip (30 min · 380 kcal)
Dinner: Gluten-free buckwheat galette with goat's cheese and walnuts (25 min · 710 kcal)
Snack: Gluten-free buckwheat walnut bread (75 min · 280 kcal)

How the week is built

Only recipes that pass our low-FODMAP rule: no onion, garlic, wheat, rye, pulses, honey or dairy with lactose, with portion limits based on the Monash University data (for example for oats, avocado and sweet potato).
Every day comes to 1,500 to 2,000 kcal, worked out from the nutrition per serving of the recipes.
Monday to Friday, 45 minutes or less per dish; at the weekend it can take longer.
Each type of dish only once: no second porridge, no second curry, no second salad.
Breakfast, lunch, dinner and the snack come from the matching recipe categories.
The week stays fixed. If a recipe goes offline, the next matching one takes its place, and the day stays within the range.

Shopping

Ingredients that several recipes of the week share – buy them once:

Maple syrup (9 recipes)
Eggs (7 recipes)
Quinoa (4 recipes)
Buckwheat flour (3 recipes)
Desiccated coconut (3 recipes)
Almond butter (3 recipes)
Walnuts (3 recipes)
Chicory (2 recipes)

With “Add ingredients to list” the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for.

Your own low-FODMAP week

The Meal Planner puts together a week of low-FODMAP recipes only, with your Shopping List.

Create plan in the app

Frequently asked questions

What do I eat in a low-FODMAP week?

Breakfast, lunch, dinner and a snack from our low-FODMAP recipes: no onion, garlic, wheat, rye, pulses, honey or dairy with lactose. Each type of dish comes up only once, and the recipes are listed above, day by day.

How long does the low-FODMAP diet last?

The strict phase usually lasts 4 to 6 weeks. After that you bring the FODMAP groups back one by one to find your personal triggers – ideally with a dietitian.

How do I get the shopping list?

Tap “Add ingredients to list”: the week goes into your Meal Planner, then you choose what to buy. Amounts are worked out for the number of people you cook for. With an account you have your plan and list in the app too.

Can I swap dishes?

Yes. Pick another recipe from our low-FODMAP recipes, for example a low-FODMAP breakfast or a low-FODMAP lunch or dinner. In the Meal Planner you swap a dish with one tap.