7-Day Low FODMAP Meal Plan for Beginners

Before you start

If you are brand new to low FODMAP, here is the big idea: for a short period, you lower foods that are high in certain fermentable carbohydrates (FODMAPs) to help reduce IBS symptoms for many people. This meal plan is designed for the elimination phase, meaning it focuses on foods that are generally considered low FODMAP in typical servings.

Two important notes from my instructor brain:

• Portions matter. Many foods are “low FODMAP” only up to a certain amount. I list serving targets to keep you in a safer range.
• Use a trusted reference. If you can, cross-check ingredients with the Monash University FODMAP app, especially if you are sensitive, brand-new, or using packaged foods.

If you are working with a dietitian, even better. Consider this your weeknight-friendly framework, not medical advice.

Also: the elimination phase is not meant to be long-term restriction. The usual path is eliminate short-term, then reintroduce systematically with guidance.

How this plan works

• Meals: 7 breakfasts, 7 lunches, 7 dinners, plus easy snacks.
• Cooking style: simple techniques, repeat ingredients, minimal specialty items.
• Flavor strategy: garlic-infused oil, scallion greens, chives, citrus, vinegar, and fresh herbs for big flavor without the common triggers.

Time saver: Most dinners make 2 to 4 servings so tomorrow’s lunch is handled.

Portion guide (quick)

These are elimination-phase friendly targets for higher-variability foods. Always verify in the Monash app if you need strict precision, because thresholds can change with testing updates and specific products.

• Rolled oats (dry): start with 1/2 cup (about 40 g) and adjust if needed. Check Monash for your personal best serving.
• Blueberries: 1/4 cup (about 35 to 40 g) is a conservative serving for many.
• Banana: use a small serving of firm, less-ripe banana (about 1/3 medium). Very ripe bananas tend to be higher FODMAP.
• Grapes: many people tolerate about 1 cup (around 150 g), but fruit thresholds can shift. If grapes are a regular for you, verify your best serving in Monash.
• Bok choy: aim for about 1 cup chopped per serving (about 75 g). Use mostly greens if you are sensitive.
• Cherry tomatoes: for strict elimination, keep to about 45 g per serving (roughly 3 to 4 cherry tomatoes). If you want more tomato volume, use larger fresh tomatoes instead.
• Tomatoes (canned): use plain canned tomatoes with no onion or garlic. For strict elimination, start with about 1/4 cup (around 60 g) per serving and adjust based on Monash and your tolerance.
• Sourdough: choose true sourdough (long fermented), and start with 1 slice. If unsure, go gluten-free bread.
• Lactose-free dairy: not all “lactose-free” products are equal. Choose clearly labeled lactose-free products, and check Monash serving sizes if you are unsure. Also note that some people still react to higher fat, gums, or added fibers, so the ingredient list matters beyond lactose.
• Garlic-infused oil: use infused oil that is strained with no garlic pieces or solids.
• Asafoetida (hing): many blends contain wheat flour. If you need it, look for gluten-free or pure asafoetida.

7-day plan (at a glance)

Swap days as needed. Just keep portions consistent and watch stacking (more on that below).

• Day 1
  • Breakfast: Blueberry Overnight Oats
  • Lunch: Lemon Chicken Rice Bowl (quick build)
  • Dinner: Lemon Herb Sheet Pan Chicken and Carrots
  • Snack: Kiwi + walnuts (small handful)
• Day 2
  • Breakfast: Spinach and Feta Egg Muffins
  • Lunch: Tuna and Cucumber Crunch Salad (quick build)
  • Dinner: Ginger Tamari Salmon with Rice and Bok Choy
  • Snack: Lactose-free yogurt + strawberries
• Day 3
  • Breakfast: Peanut Butter Banana Rice Cakes (quick build)
  • Lunch: Turkey and Swiss Lettuce Wraps + grapes (verify portion in Monash)
  • Dinner: Low FODMAP Turkey Taco Bowls
  • Snack: Carrot sticks + lactose-free cottage cheese (check label)
• Day 4
  • Breakfast: Strawberry Chia Pudding (quick build)
  • Lunch: Leftover Turkey Taco Bowl
  • Dinner: Cozy Zucchini Carrot “Fried Rice” (with egg)
  • Snack: Orange + pumpkin seeds (small spoonful)
• Day 5
  • Breakfast: Scrambled Eggs with Chives + Sourdough Toast (1 slice, true sourdough) or gluten-free toast
  • Lunch: Quinoa Greek-ish Salad with Chicken (quick build)
  • Dinner: One-Pan Dijon Pork Chops with Green Beans
  • Snack: Popcorn (plain or olive oil + salt)
• Day 6
  • Breakfast: Lactose-free Yogurt Bowl with Blueberries and Maple
  • Lunch: Leftover Pork + rice + cucumber salad (quick build)
  • Dinner: Simple Tomato Basil Shrimp Pasta (gluten-free pasta)
  • Snack: Dark chocolate (1 small square) + strawberries
• Day 7
  • Breakfast: Oatmeal with Kiwi and Cinnamon (keep oats consistent with your tolerated serving)
  • Lunch: Egg Salad with Dill on Gluten-free Toast
  • Dinner: Maple Mustard Roasted Chicken Thighs + Potatoes + Spinach Salad (quick build)
  • Snack: Rice crackers + cheddar (small serving)

Leftovers map

• Sheet pan chicken (Day 1 dinner): cook a little extra so Day 2 lunch bowls or salads are basically done.
• Turkey taco bowls (Day 3 dinner): leftovers become Day 4 lunch. If you have more, freeze cooked turkey for a future week.
• Pork chops (Day 5 dinner): leftovers become Day 6 lunch.

Beginner shopping list (1 week)

Quantities vary by appetite. This list covers the recipes and quick-build meals below plus simple snacks.

Proteins

• Chicken thighs or breasts (about 3 to 4 lb)
• Salmon (2 fillets)
• Raw shrimp (1 lb, peeled and deveined)
• Ground turkey (1 to 1.5 lb)
• Pork chops (2 to 4)
• Canned tuna (2 cans, check ingredients)
• Eggs (18)
• Deli turkey slices (check for onion, garlic, inulin, chicory root)

Grains and starches

• Rolled oats
• Rice (jasmine or basmati)
• Quinoa
• Gluten-free pasta (or regular if tolerated)
• Rice cakes
• Sourdough bread (true sourdough) or gluten-free bread
• Potatoes

Produce

• Carrots, zucchini, cucumbers, bok choy, green beans, spinach, lettuce
• Scallions (use green tops), chives, fresh basil, fresh dill
• Lemons, limes
• Blueberries, strawberries, kiwi, grapes, oranges, bananas (choose less-ripe)
• Cherry tomatoes (or larger tomatoes if you want a bigger low FODMAP serving)

Dairy and alternatives

• Lactose-free yogurt
• Feta (small amount) and/or cheddar (small amount)
• Lactose-free milk (or almond milk)
• Lactose-free cottage cheese (optional, verify it is truly lactose-free)

Pantry and flavor

• Garlic-infused olive oil (strained, no garlic pieces)
• Tamari (gluten-free soy sauce)
• Dijon mustard
• Maple syrup
• Rice vinegar or apple cider vinegar
• Mayonnaise (check for onion and garlic)
• Spices: smoked paprika, cumin, black pepper, salt
• Chili powder (check for onion and garlic)
• Optional: gluten-free asafoetida (hing)
• Nuts and seeds: walnuts, pumpkin seeds, chia seeds

Quick meal prep (60 to 90 minutes)

• Cook a big pot of rice (aim for 6 to 8 cups cooked if you want rice at most meals). Cool quickly and refrigerate.
• Roast a tray of carrots and zucchini (use garlic-infused oil, salt, pepper).
• Make a batch of egg muffins or overnight oats.
• Mix a simple lemon vinaigrette: 3 tbsp olive oil, 1.5 tbsp lemon juice, 1 tsp Dijon, salt and pepper.

Food waste tip: Chop scallion greens and herbs, then store in a jar with a paper towel in the fridge. You will use them all week and they stay perkier.

Food safety note: Cool cooked rice fast (spread on a tray, then refrigerate), and reheat until steaming hot. Eat cooked rice within 3 to 4 days. Egg muffins keep 3 to 4 days refrigerated. Seafood leftovers are best within 1 to 2 days.

FODMAP stacking (the sneaky part)

Even low FODMAP foods can pile up if you combine several “moderate-at-higher-servings” items in one meal or one day.

• Example: a big oat bowl + lots of blueberries + a large serving of another higher-variability fruit can tip you over.
• Easy fix: keep one “watch it” item per meal, then fill the rest with proteins, rice, potatoes, and low FODMAP vegetables in sensible portions.

Instructor brain reminder: If symptoms pop up, simplify for 2 to 3 days. It is not forever. It is detective work.

Fiber and hydration note

Some people feel a little “slower” during elimination because they are accidentally eating less fiber. Two gentle helpers in this plan are kiwi and chia, plus the most underrated tool: enough water. If you feel off, do not add a ton of new foods at once. Make one small change, then reassess.

Recipes

Each recipe below is written to be weeknight-friendly, with sensory cues so you are not guessing. Portions are designed to keep ingredients in low FODMAP ranges for most people, but always adjust to your personal tolerance and check the Monash app when you need strict adherence.

1) Blueberry Overnight Oats

Makes: 1 serving (scale up in jars for the week) | Time: 5 minutes + overnight

Ingredients

• 1/2 cup rolled oats (about 40 g, verify your best serving in Monash)
• 2/3 cup lactose-free milk (or almond milk)
• 1 tbsp chia seeds
• 1 to 2 tsp maple syrup
• 1/4 cup blueberries (about 35 to 40 g)
• Pinch of salt

Instructions

1. Stir oats, milk, chia, maple, and salt in a jar.
2. Top with blueberries, cover, and refrigerate at least 6 hours.
3. In the morning, stir. If it is too thick, splash in more milk.

Tip: A pinch of salt makes the blueberries taste sweeter. It is tiny, but it matters.

Measurement note: Dry vs cooked measures are not interchangeable. When you can, use grams for the “watch it” ingredients.

2) Spinach and Feta Egg Muffins

Makes: 6 muffins (3 servings) | Time: 10 minutes prep, 18 to 22 minutes bake

Ingredients

• 6 large eggs
• 1 cup fresh spinach, finely chopped
• 1/4 cup crumbled feta
• 2 tbsp scallion greens or chives, sliced
• 1 tbsp garlic-infused olive oil
• Salt and pepper

Instructions

1. Heat oven to 375°F. Grease a 6-cup muffin tin.
2. Whisk eggs with a good pinch of salt and a few grinds of pepper.
3. Stir in spinach, feta, and scallion greens.
4. Divide into muffin cups. Bake until puffed and set in the center, 18 to 22 minutes.

Sensory cue: They should feel springy, not jiggly, when you gently tap the top.

3) Lemon Herb Sheet Pan Chicken and Carrots

Makes: 4 servings | Time: 10 minutes prep, 25 to 35 minutes roast

Ingredients

• 1.5 to 2 lb chicken thighs (bone-in, skin-on for best flavor) or breasts
• 1 lb carrots, cut into 2-inch pieces
• 2 tbsp garlic-infused olive oil
• Zest and juice of 1 lemon
• 1 tsp dried oregano (or 1 tbsp chopped fresh)
• Salt and pepper

Instructions

1. Heat oven to 425°F. Line a sheet pan.
2. Toss carrots with 1 tbsp oil, salt, and pepper. Spread out.
3. Rub chicken with remaining oil, lemon zest, oregano, salt, and pepper. Nestle on the pan.
4. Roast until chicken is cooked through and carrots are browned at the edges, 25 to 35 minutes. Squeeze lemon juice over everything at the end.

Waste-less move: Roast extra carrots. Tomorrow they become salad toppers or fried rice add-ins.

4) Ginger Tamari Salmon with Rice and Bok Choy

Makes: 2 servings | Time: 20 minutes

Ingredients

• 2 salmon fillets
• 2 tsp fresh ginger, grated
• 1.5 tbsp tamari
• 1 tsp maple syrup
• 1 tbsp garlic-infused olive oil
• Bok choy: 2 cups chopped total (about 150 g), mostly greens
• 2 cups cooked rice
• Lime wedges (optional)

Instructions

1. Pat salmon dry. Mix ginger, tamari, and maple. Spoon over salmon.
2. Heat oil in a skillet over medium. Cook salmon 3 to 4 minutes per side (depending on thickness) until it flakes easily.
3. In the same pan, quickly sauté bok choy until wilted and glossy, 2 to 3 minutes. Splash in a tablespoon of water if it looks dry.
4. Serve with rice and a squeeze of lime.

Portion note: Bok choy is one of those foods where the tested low FODMAP serve matters. The amount above targets about 1 cup chopped per serving.

5) Low FODMAP Turkey Taco Bowls

Makes: 4 servings | Time: 25 minutes

Ingredients

• 1 lb ground turkey
• 1 tbsp garlic-infused olive oil
• 2 tsp cumin
• 2 tsp smoked paprika
• 1 tsp chili powder (check for onion and garlic free)
• 1/2 tsp salt, plus more to taste
• 2 cups cooked rice
• 1 cup diced tomatoes or chopped cherry tomatoes (about 1/4 cup per serving)
• 1 cup shredded lettuce
• 1/2 cup lactose-free yogurt (as sour cream) or a small amount of cheddar
• Lime wedges

Instructions

1. Heat oil in a skillet over medium-high. Brown turkey, breaking it up, 6 to 8 minutes.
2. Sprinkle in spices and salt. Cook 30 seconds until fragrant. Add 2 to 3 tbsp water to help the spices coat the meat.
3. Build bowls: rice, turkey, tomatoes, lettuce, yogurt, lime.

Balance tip: If it tastes flat, add lime and a pinch of salt before adding more spice.

6) Cozy Zucchini Carrot Fried Rice (No Garlic, No Onion)

Makes: 2 servings | Time: 20 minutes

Ingredients

• 2 cups cooked and chilled rice
• 1 tbsp garlic-infused oil
• Zucchini: 3/4 cup diced small (about 130 g total, or about 65 g per serving)
• 1/2 cup carrots, diced small
• 2 eggs, beaten
• 1.5 tbsp tamari
• 2 tbsp scallion greens, sliced
• Optional: 1 tsp toasted sesame oil (if tolerated)

Instructions

1. Heat a large skillet over medium-high. Add oil, then zucchini and carrots. Stir-fry until crisp-tender, 4 to 5 minutes.
2. Push veggies to the side. Add eggs and scramble until just set.
3. Add rice and break it up. Cook until hot and lightly toasted, 3 to 4 minutes.
4. Stir in tamari and scallion greens. Finish with sesame oil if using.

Texture cue: You want a few rice grains to get slightly browned. That is where the “fried rice” flavor lives.

7) One-Pan Dijon Pork Chops with Green Beans

Makes: 2 to 3 servings | Time: 25 minutes

Ingredients

• 2 pork chops
• 1 tbsp garlic-infused oil
• 1 tbsp Dijon mustard
• 1 tsp maple syrup
• 10 to 12 oz green beans, trimmed
• Salt and pepper
• Optional: lemon wedge

Instructions

1. Pat pork dry. Season both sides with salt and pepper.
2. Heat oil in a skillet over medium-high. Sear pork 3 to 5 minutes per side until browned and cooked through (time depends on thickness). Transfer to a plate.
3. Lower heat to medium. Add green beans with a splash of water. Cover and steam 3 minutes, then uncover and sauté until crisp-tender.
4. Stir Dijon and maple into the pan with 1 to 2 tbsp water to make a quick sauce. Return pork to coat.

8) Simple Tomato Basil Shrimp Pasta

Makes: 3 servings | Time: 25 minutes

Ingredients

• 8 oz gluten-free pasta (or regular if tolerated)
• 1 lb shrimp, peeled and deveined
• 2 tbsp garlic-infused olive oil
• Cherry tomatoes: 135 g total (about 9 to 12 cherry tomatoes), halved (about 45 g per serving)
• 1/2 cup fresh basil, torn
• 1 to 2 tbsp lemon juice
• Salt and pepper

Instructions

1. Cook pasta in well-salted water. Reserve 1/2 cup pasta water, then drain.
2. Meanwhile, heat oil in a skillet over medium-high. Add shrimp with a pinch of salt. Cook until just pink, 1 to 2 minutes per side. Transfer out.
3. Add tomatoes to the pan. Cook until they burst and get jammy, 4 to 6 minutes. Add a splash of pasta water to make a sauce.
4. Return shrimp and add pasta. Toss with basil and lemon juice. Taste and adjust salt.

Label note: If you swap in canned tomatoes, use plain tomatoes only and check for onion and garlic. Start with a small serving (see the Portion guide) if you are keeping things strict.

Acid and salt check: If the tomatoes taste sweet but dull, you want lemon. If it tastes bright but thin, you want a pinch of salt.

9) Egg Salad with Dill

Makes: 2 servings | Time: 15 minutes (plus cooling)

Ingredients

• 4 hard-boiled eggs, peeled and chopped
• 2 tbsp mayonnaise (check for onion and garlic)
• 1 tbsp chopped dill
• 1 tsp Dijon mustard
• 1 tbsp chopped chives or scallion greens
• Salt and pepper
• Serve with gluten-free toast or lettuce cups, plus cucumber slices

Instructions

1. Mix eggs, mayo, dill, Dijon, and chives. Season with salt and pepper.
2. Chill 10 minutes if you can. The flavor gets better fast.

Quick-build meals

These are the meals from the 7-day grid that do not need full recipes. They are more like formulas, with portion targets built in.

Lemon Chicken Rice Bowl

• Base: 1 cup cooked rice
• Protein: 3 to 5 oz cooked chicken (leftovers work great)
• Veg: roasted carrots and zucchini (about 1 cup total)
• Sauce: lemon vinaigrette (1 to 2 tbsp), plus extra lemon if you want
• Finish: scallion greens or dill

Sensory cue: If it tastes like “meal prep,” hit it with lemon and salt. It wakes everything up.

Tuna and Cucumber Crunch Salad

• 1 can tuna, drained
• 1/2 cucumber, chopped
• Handful spinach or lettuce
• 1 to 2 tbsp mayonnaise or lactose-free yogurt
• Lemon juice, dill, salt, pepper

Label check: choose tuna packed in water or oil with simple ingredients.

Turkey and Swiss Lettuce Wraps

• Large lettuce leaves
• 3 to 4 oz deli turkey (check for onion, garlic, inulin)
• 1 to 2 slices Swiss cheese (keep it modest if dairy sensitive)
• Cucumber slices
• Mustard (about 1 to 2 tsp, check ingredients)
• Side: grapes (verify portion in Monash)

Assembly: Spread mustard on the turkey, layer with cucumber, roll up in lettuce, then add a pinch of salt and pepper if it tastes flat.

Peanut Butter Banana Rice Cakes

• 2 plain rice cakes
• 1 to 2 tbsp peanut butter (smooth is easiest on many stomachs)
• Firm, less-ripe banana slices (about 1/3 medium)

Ripeness note: the spottier the banana, the more likely it is to bother sensitive guts during elimination.

Strawberry Chia Pudding

• 3 tbsp chia seeds
• 3/4 cup lactose-free milk or almond milk
• 1 tsp maple syrup
• 1/2 cup strawberries, sliced
• Pinch of salt

Stir everything together, wait 10 minutes, stir again, then chill at least 2 hours (or overnight).

Quinoa Greek-ish Salad with Chicken

• Base: 1 cup cooked quinoa
• Protein: 3 to 5 oz cooked chicken
• Veg: cucumber + tomatoes (if using cherry tomatoes, aim for about 45 g or 3 to 4 tomatoes)
• Flavor: lemon juice, olive oil, dill, salt, pepper
• Optional: feta (1 to 2 tbsp)

Cucumber Salad

• Chopped cucumber
• Rice vinegar or lemon juice
• Olive oil
• Dill, salt, pepper

Maple Mustard Roasted Chicken Thighs Dinner

• Chicken: season thighs with salt and pepper. Mix 1 tbsp Dijon + 2 tsp maple + 1 tbsp garlic-infused oil. Rub on chicken. Roast at 425°F until cooked through, 25 to 35 minutes depending on size.
• Potatoes: roast cubed potatoes on the same pan if there is room, or boil and mash with lactose-free milk.
• Salad: spinach + cucumber + lemon vinaigrette.

Weeknight win: add lemon at the end. The maple and mustard love a little brightness.

Snack ideas

• Kiwi, oranges, strawberries, or grapes (keep servings moderate and verify in Monash if needed)
• Rice crackers with a small serving of cheddar
• Lactose-free yogurt with maple and blueberries (portion-aware, and check additives if you are sensitive)
• Popcorn with olive oil and salt
• Carrots and cucumbers with a quick yogurt-dill dip (lactose-free yogurt, dill, lemon, salt)

Common swaps

• Garlic and onion: use garlic-infused oil (strained), chives, scallion greens, and asafoetida powder if you like it (choose gluten-free if needed).
• Wheat pasta: use gluten-free pasta or rice noodles.
• Milk: lactose-free milk or almond milk.
• Sour cream: lactose-free yogurt.
• Flavor boosters: lemon, lime, vinegar, fresh herbs, mustard, and toasted sesame oil (small amounts if tolerated).

Troubleshooting

If you still have symptoms

• Double-check portion sizes. “Healthy” servings can accidentally stack FODMAPs.
• Watch sneaky ingredients in sauces and spice blends (onion powder, garlic powder, inulin, chicory root, honey).
• Keep meals simple for a few days. Fewer ingredients makes it easier to identify patterns.

If the food feels bland

• Add acid first (lemon, lime, vinegar).
• Then salt. Taste again.
• Finish with herbs or scallion greens for that “restaurant” top note.

Low FODMAP FAQ

Is this meant to be forever?

No. The elimination phase is typically short-term. The goal is usually to calm symptoms and then reintroduce foods systematically to find your personal triggers, ideally with clinician support.

Do I need gluten-free foods?

Not automatically. Gluten itself is not a FODMAP, but many gluten-containing foods also contain fructans (a FODMAP). Some people do fine with true sourdough or small servings of wheat products, others do better with gluten-free swaps.

Can I drink coffee?

Many people can, but caffeine can be a gut irritant for some. If you are symptomatic, try a smaller cup and avoid high FODMAP add-ins like regular milk or certain creamers.

What is the easiest way to add flavor without garlic and onion?

Garlic-infused oil plus scallion greens gets you most of the way there for many people. Add lemon at the end, taste for salt, and finish with herbs.

One last reminder

You do not need perfection to feel better. Aim for consistency, keep portions steady, and choose meals that make you feel nourished, not stressed. If you want, start with just the dinners this week and layer in breakfasts and lunches next week.