Your weekly FODMAP meal plan.

01 · OverviewThe week at a glance.

This is the summary table for the 7-day Low FODMAP menu. Below you will find the recipe and quantities for each dish, the shopping list and the frequently asked questions.

02 · PrinciplesBefore you start.

• Portions: quantities matter on the FODMAP diet. A food can be safe at one serving size and high in FODMAPs at another. Follow the amounts indicated.
• Don't stack FODMAPs: even though each dish respects its own portion, avoid combining several moderate servings from the same FODMAP group (fructans, GOS, polyols) in a single meal. The effect adds up. When in doubt, check the Monash app.
• Variety: try not to repeat the same foods every day to ensure good nutritional intake.
• Preparation: spend 1-2 hours on Sunday preparing staples (cooked rice, roasted vegetables, proteins) for the week.
• Substitutions: if you do not like an ingredient or cannot find it, swap it for another from the same category that is low in FODMAPs.
• Hydration: drink at least 1.5-2 litres of water per day. Water aids digestion and intestinal transit.

03 · MondayMonday.

Breakfast: oat porridge with blueberries

• 40 g gluten-free oats
• 200 ml lactose-free milk or rice milk
• 1 handful of fresh blueberries
• 1 tablespoon chia seeds
• Cinnamon to taste

Cook the oats with the milk over medium heat for 5 minutes. Serve with blueberries, chia seeds and a touch of cinnamon.

Lunch: lemon chicken with rice and courgette

• 150 g chicken breast
• Juice of ½ lemon
• 1 medium courgette, sliced
• 150 g cooked basmati rice
• 1 tablespoon olive oil; salt, pepper, oregano

Season the chicken with lemon, salt, pepper and oregano. Grill for 5-6 minutes per side. Sauté the courgette in olive oil. Serve with rice.

Snack: Firm banana (green-yellow, no brown spots) + 10 almonds

Always use a firm banana: according to Monash, an unripe banana is low in FODMAP at about 1 medium fruit, whereas a very ripe banana (with brown spots) is high in fructans and only tolerated in very small portions (~⅓).

Dinner: French omelette with spinach and tomato

• 2 eggs
• 1 handful of fresh spinach
• 1 small tomato, diced
• Salt, pepper and olive oil

Beat the eggs with salt and pepper. In a pan with oil, sauté the spinach for one minute, add the tomato and pour in the eggs. Cook over medium heat until set.

04 · TuesdayTuesday.

Breakfast: gluten-free toast with butter and kiwi

• 2 slices of gluten-free bread (check ingredients)
• 1 tablespoon butter
• 1 kiwi, peeled and sliced

Lunch: baked salmon with potatoes and green beans

• 150 g salmon fillet
• 2 medium potatoes
• 100 g green beans
• Olive oil, salt, pepper, dill, lemon juice

Preheat the oven to 200 °C. Place the salmon and quartered potatoes on a baking tray. Season with oil, lemon, salt and dill. Roast for 25 minutes. Steam the green beans and dress.

Snack: lactose-free yoghurt with pumpkin seeds

Dinner: warm quinoa salad

• 100 g cooked quinoa
• ½ roasted red pepper
• 6 black olives
• Cucumber slices, grated carrot
• Olive oil and wine vinegar

Combine all ingredients in a bowl. Dress with oil and vinegar. You can add a few fresh basil leaves.

05 · WednesdayWednesday.

Breakfast: strawberry and banana smoothie

• 6 strawberries
• ½ firm banana
• 200 ml almond milk (no inulin)
• 1 tablespoon flaxseeds
• Ice to taste

Blend everything until smooth.

Lunch: beef stir-fry with vegetables and rice

• 150 g beef, cut into strips
• 1 carrot, julienned
• ½ green pepper, sliced
• 1 handful of mung bean sprouts (low FODMAP; avoid soybean sprouts, high in GOS)
• 150 g cooked rice
• Soy sauce (wheat-free tamari), olive oil, freshly grated ginger

Stir-fry the beef in hot oil with ginger. Add the vegetables and cook for 3-4 minutes. Add a dash of tamari. Serve over rice.

Snack: rice cakes with peanut butter (100% peanuts)

Dinner: carrot and ginger soup

• 4 large carrots
• 1 piece of fresh ginger (2 cm)
• 1 small potato
• 500 ml homemade vegetable stock (no onion or garlic)
• Olive oil, salt, pepper

Simmer the carrots, potato and ginger in the stock for 20 minutes. Blend until smooth. Serve with a drizzle of olive oil.

06 · ThursdayThursday.

Breakfast: scrambled eggs with tomato and chives

• 2 eggs
• 1 small tomato, diced
• Fresh chives, chopped (green part)
• Salt and pepper
• Toasted gluten-free bread

Scramble the eggs over low heat with the tomato. Serve on toast and sprinkle with chives.

Lunch: gluten-free pasta with basil pesto

• 80 g gluten-free pasta (corn or rice)
• Homemade pesto: 30 g pine nuts, fresh basil, 2 tablespoons olive oil, 20 g parmesan, salt
• Grilled chicken strips (100 g)

Blend pine nuts with basil, oil and parmesan. Cook the pasta according to instructions and mix with the pesto. Add the chicken.

Snack: grapes (small handful) + macadamia nuts

Dinner: steamed hake with sweet potato

• 150 g hake fillet
• 1 small sweet potato (≤½ cup)
• Steamed green beans
• Olive oil and lemon

Steam the fish and vegetables. Roast the sweet potato in the oven or microwave. Dress everything with olive oil and a squeeze of lemon.

07 · FridayFriday.

Breakfast: lactose-free yoghurt with homemade granola

• 150 g lactose-free yoghurt
• Homemade granola: gluten-free oats, pumpkin seeds, shredded coconut, maple syrup, toasted in the oven for 15 min at 160 °C
• Raspberries

Lunch: homemade Low FODMAP burger

• 150 g beef mince
• Gluten-free burger bun
• Lettuce, tomato, cucumber
• Mustard (no honey)
• Oven-baked potato wedges

Shape the burger with the meat seasoned with salt, pepper and oregano. Grill it. Assemble with the vegetables and mustard. Serve with oven-baked potato wedges seasoned with paprika and olive oil.

Snack: mandarin + corn cakes

Dinner: spinach and prawn scramble

• 2 eggs
• 100 g peeled prawns
• 2 handfuls of spinach
• Garlic-infused olive oil
• Sweet paprika

Sauté the prawns in the garlic oil. Add the spinach and, once wilted, add the beaten eggs. Stir until set.

08 · SaturdaySaturday.

Breakfast: buckwheat crêpes with banana

• 50 g buckwheat flour
• 1 egg
• 100 ml lactose-free milk
• ½ banana, sliced
• Maple syrup

Mix the flour, egg and milk until you have a smooth batter. Cook thin crêpes in a non-stick pan. Fill with banana and maple syrup.

Lunch: mild chicken curry with rice

• 150 g chicken breast, diced
• 1 carrot, sliced
• ½ red pepper, sliced
• 100 ml coconut milk (check: no HFCS)
• 1 teaspoon curry powder (no onion/garlic in the blend)
• Basmati rice; olive oil, grated ginger

Sauté the chicken with ginger in oil. Add the vegetables, coconut milk and curry. Simmer for 10 minutes. Serve with rice.

Snack: carrot and cucumber sticks with homemade hummus

(¼ cup rinsed canned lentils, tahini, lemon, olive oil, cumin)

Dinner: homemade Low FODMAP pizza

• Gluten-free pizza base (or homemade dough with rice flour and tapioca)
• Homemade tomato sauce (crushed tomatoes with oregano and oil, no onion or garlic)
• Lactose-free mozzarella
• Bell pepper, olives, basil

Roll out the dough, top with the sauce and ingredients. Bake at 220 °C for 12-15 minutes.

09 · SundaySunday.

Breakfast: Low FODMAP brunch

• 2 fried or poached eggs
• 2 slices of bacon (no garlic/onion additives)
• Roasted tomato
• Sautéed spinach
• Toasted gluten-free bread

Lunch: oven-baked rice with vegetables

• 200 g rice
• 1 carrot, 1 courgette, ½ red pepper, green beans
• 100 g chicken or pork, diced
• Homemade vegetable stock (no onion or garlic)
• Olive oil, paprika, saffron

Sauté the vegetables and meat in an ovenproof dish. Add the rice, stock, paprika and saffron. Bake at 180 °C for 20-25 minutes.

Snack: fresh pineapple cubes

Dinner: light miso soup with tofu and rice

• 1 tablespoon miso paste (check ingredients)
• 100 g firm tofu, cubed
• Cooked rice
• Fresh chives (green part), spinach

Heat water and dissolve the miso paste. Add the tofu, spinach and chives. Serve with a bowl of rice on the side.

10 · TipsPractical Low FODMAP cooking tips.

• Garlic-infused oil: warm olive oil over low heat with whole garlic cloves for 10 minutes. Remove the garlic. The flavour stays in the oil without the fructans (they are not fat-soluble). Store in a glass jar in the fridge for up to 1 week.
• Homemade stock: make stock with carrot, courgette, turnip, leek (green part only), celeriac, bay leaf and salt. Freeze in portions so you always have some to hand.
• Sunday batch cooking: cook rice, quinoa and proteins for 3-4 days. You will only need to assemble dishes during the week.
• Safe spices: turmeric, cumin, paprika, curry (without onion or garlic), oregano, thyme, rosemary, basil, coriander, cinnamon and ginger are your allies.
• Season with lemon and fresh herbs: they add loads of flavour without any FODMAP risk.
• Freeze individual portions: that way you will always have a safe meal for days when you do not feel like cooking.
• Always read labels: even apparently safe products may contain onion, garlic powder, inulin or problematic sweeteners.

11 · Shopping listWeekly shopping list.

Proteins

• Chicken breast (500 g), beef for stewing/mince (300 g), salmon (150 g), hake (150 g), prawns (100 g), bacon (small pack), eggs (dozen), firm tofu (1 block).

Fruits

• Bananas (3-4), blueberries and raspberries, strawberries, kiwis (2), oranges/mandarins (3-4), pineapple (1 small), grapes (small bunch).

Vegetables

• Carrots, courgettes, cucumber, bell peppers (red, green), tomatoes, fresh spinach, green beans, potatoes and sweet potato, lettuce, fresh ginger, fresh chives.

Pantry

• Basmati rice, quinoa, gluten-free oats, gluten-free pasta, buckwheat flour, gluten-free bread, rice/corn cakes, extra virgin olive oil, tamari, miso paste, coconut milk, pine nuts, almonds, macadamia nuts, peanuts, seeds (chia, flax, pumpkin, sunflower), maple syrup, wine vinegar, spices (cinnamon, oregano, paprika, turmeric, cumin, curry), shredded coconut.

Dairy and alternatives

• Lactose-free milk, almond milk, lactose-free yoghurt, parmesan, lactose-free mozzarella, butter.

12 · FoodsLow FODMAP foods to enjoy and avoid.

This menu already uses only low-FODMAP foods in safe portions, but when you do your own shopping it helps to have the full list to hand — what to choose and what to limit in each category (fruits, vegetables, proteins, grains, lactose-free dairy…). We have put it together as a PDF so you can take it to the supermarket.

13 · QuestionsFrequently asked questions.