7 Day Low FODMAP Meal Plan & Recipe Prep

Published on October 18, 2022

Medically reviewedby

Low FODMAP meal plan — Verywell / Amelia Manley

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

If you have been diagnosed with irritable bowel syndrome or have uncomfortable gastrointestinal symptoms from eating certain carbohydrates, a low FODMAP diet may be right for you. It can be helpful to plan ahead and have a balanced meal plan, especially when weeks get busy, to ensure you are eating the right foods for your digestive health.

Note that the low-FODMAP diet is a therapeutic elimination diet that should be completed under the supervision of a medical professional.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a Low FODMAP Diet

The low FODMAP diet reduces a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are difficult for some people to digest and absorb. The diet temporarily restricts these carbohydrates in a staged elimination format to identify food triggers for those with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO). For individuals with IBS or SIBO, digesting these carbohydrates may cause symptoms of gas, bloating, abdominal pain, diarrhea, or constipation.

Removing these irritants for a short period of time may reduce inflammation and give the lining of the gut a chance to repair itself. Once your symptoms improve, you can use the reintroduction phase of the low FODMAP diet to help discern which foods your body can tolerate and you can keep in your diet and which foods you need to remove.

Different grains, legumes, fruits, vegetables, and proteins are higher or lower in FODMAPs. You may tolerate certain foods in limited amounts, but are unable to comfortably consume them in larger amounts. Always be sure to consult with a healthcare provider to guide you through the diet and ensure you are not deficient in any nutrients.

7 Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks and contains a healthy balance of carbohydrates, fats, and protein. The meal plan also includes fiber, vitamins, minerals, and antioxidants from foods in line with low FODMAP guidelines. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Download the 7-Day Low FODMAP Meal Plan

Download the Meal Plan

Day 1

Breakfast

1 slice sourdough bread
1/2 avocado
1 fried egg

Macronutrients: 425 calories, 15 grams protein, 42 grams carbohydrates, 23 grams fat

Snack

10 almonds
One small orange

Macronutrients: 124 calories, 4 grams protein, 15 grams carbohydrates, 7 grams fat

Lunch

Chicken Caesar salad wrap with 3 ounces baked chicken breast, 1/2 cup shredded romaine lettuce, 1 tablespoon parmesan cheese, 2 tablespoons low FODMAP Caesar salad dressing, in an 8-inch gluten-free wrap

Macronutrients: 534 calories, 27 grams protein, 30 grams carbohydrates, 33 grams fat

Snack

1/2 cup baby carrots
1/4 cup garlic-free hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

4-ounce turkey burger (use ground turkey and if purchasing a pre-made turkey burger, ensure low-FODMAP-friendly ingredients)
1 zucchini sliced into spears, roasted with 1 tbsp olive oil
1 regular potato, baked

Macronutrients: 582 calories, 35 grams protein, 40 grams carbohydrates, 33 grams fat

Snack

1 cup lactose-free ice cream

Macronutrients: 261 calories, 3 grams protein, 37 grams carbohydrates, 12 grams fat

Daily Totals: 2,045 calories, 89 grams protein, 177 grams carbohydrates, 113 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

1 cup lactose-free yogurt
1/4 cup gluten-free granola
1/2 cup blueberries

Macronutrients: 298 calories, 16 grams protein, 46 grams carbohydrates, 7 grams fat

Snack

2 rice cakes with 1 tablespoon peanut butter

Macronutrients: 164 calories, 5 grams protein, 19 grams carbohydrates, 8 grams fat

Lunch

3 ounces tuna mixed with 1/4 avocado on two slices gluten-free bread and slice of tomato

Macronutrients: 360 calories, 24 grams protein, 34 grams carbohydrates, 14 grams fat

Snack

1 ounce cheddar cheese
1/2 cup grapes

Macronutrients: 165 calories, 7 grams protein, 15 grams carbohydrates, 9 grams fat

Dinner

3 ounces grilled salmon
1 cup gluten-free pasta mixed with 1/2 cup low FODMAP tomato sauce (no onions or garlic)
1 cup sauteed spinach in 1 tablespoon olive oil

Macronutrients: 669 calories, 31 grams protein, 75 grams carbohydrates, 29 grams fat

Snack

2 gluten-free chocolate chip cookies

Macronutrients: 295 calories, 3 grams protein, 39 grams carbohydrates, 15 grams fat

Daily Totals: 1,950 calories, 87 grams protein, 227 grams carbohydrates, 83 grams fat

Day 3

Breakfast

One slice gluten-free bread
2 tablespoons peanut butter
One banana

Macronutrients: 393 calories, 10 grams protein, 53 grams carbohydrates, 19 grams fat

Snack

1 cup lactose-free yogurt
1/2 cup raspberries

Macronutrients: 186 calories, 14 grams protein, 25 grams carbohydrates, 4 grams fat

Lunch

Vegetable frittata baked with 3 eggs, 1/2 medium sweet potato, 1/2 grated zucchini, and 2 tablespoons parmesan cheese

Macronutrients: 442 calories, 24 grams protein, 17 grams carbohydrates, 31 grams fat

Snack

12 corn tortilla chips
1/4 cup onion-free guacamole

Macronutrients: 260 calories, 4 grams protein, 30 grams carbohydrates, 16 grams fat

Dinner

4 ounces grilled salmon
1 cup brown rice, cooked
1/2 cup roasted broccoli with 1 tablespoon olive oil

Macronutrients: 599 calories, 31 grams protein, 51 grams carbohydrates, 29 grams fat

Snack

1 ounce 70% dark chocolate
1 cup plain popcorn

Macronutrients: 214 calories, 3 grams protein, 17 grams carbohydrates, 15 grams fat

Daily Totals: 2,094 calories, 85 grams protein, 193 carbohydrates, 114 grams fat

Day 4

Breakfast

1/2 cup cooked oatmeal in water
1 tablespoon peanut butter
1/2 cup blueberries

Macronutrients: 302 calories, 10 grams protein, 43 grams carbohydrates, 12 grams fat

Snack

1 cup cubed cantaloupe
10 almonds

Macronutrients: 132 calories, 4 grams protein, 16 grams carbohydrates, 7 grams fat

Lunch

4 ounces sliced turkey, 1/2 avocado, 1/2 cup spinach, and 2 slices tomato in an 8-inch gluten-free wrap

Macronutrients: 475 calories, 25 grams protein, 50 grams carbohydrates, 22 grams fat

Snack

10 2-inch long gluten-free pretzels twists
1/4 cup garlic-free hummus

Macronutrients: 330 calories, 11 grams protein, 57 grams carbohydrates, 8 grams fat

Dinner

4 ounces cubed tofu, 1/2 cup broccoli, 1/2 chopped red bell pepper stir-fried in one tablespoon olive oil
2 tablespoons garlic-free teriyaki sauce
1 cup rice noodles

Macronutrients: 479 calories, 19 grams protein, 59 grams carbohydrates, 20 grams fat

Snack

5 large strawberries
2 tablespoons almond butter

Macronutrients: 225 calories, 7 grams protein, 13 grams carbohydrates, 18 grams fat

Daily Totals: 1,943 calories, 76 grams protein, 236 grams carbohydrates, 87 grams fat

Day 5

Breakfast

1 slice sourdough bread
1/2 avocado
1 fried egg

Macronutrients: 345 calories, 14 grams protein, 38 grams carbohydrates, 16 grams fat

Snack

10 walnuts
1/4 cup dried cranberries

Macronutrients: 256 calories, 3 grams protein, 36 grams carbohydrates, 14 grams fat

Lunch

Hummus wrap with 1/4 cup garlic-free hummus, lettuce, tomatoes, cucumber, 1/4 cup olives, 1/4 cup feta cheese on an 8-inch gluten free wrap

Macronutrients: 435 calories, 17 grams protein, 48 grams carbohydrates, 21 grams fat

Snack

2 cups plain salted popcorn

Macronutrients: 88 calories, 1 grams protein, 9 grams carbohydrates, 5 grams fat

Dinner

3 ounces grilled steak
1 cup cooked brown rice
1 zucchini cut into spears and roasted in 1 tablespoon olive oil

Macronutrients: 594 calories, 28 grams protein, 49 grams carbohydrates, 31 grams fat

Snack

1/4 cup dark chocolate chips

Macronutrients: 202 calories, 2 grams protein, 27 grams carbohydrates, 13 grams fat

Daily Totals: 1,918 calories, 65 grams protein, 206 grams carbohydrates, 100 grams fat

Day 6

Breakfast

4-inch gluten-free bagel
2 tablespoons cream cheese
1 ounce smoked salmon

Macronutrients: 412 calories, 18 grams protein, 57 grams carbohydrates, 13 grams fat

Snack

1 small banana
1 tablespoon peanut butter

Macronutrients: 184 calories, 5 grams protein, 27 grams carbohydrates, 8 grams fat

Lunch

Two slices gluten-free bread
1/2 avocado
2 poached eggs

Macronutrients: 471 calories, 18 grams protein, 38 grams carbohydrates, 29 grams fat

Snack

1/2 cup baby carrots
1/4 cup garlic-free hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

1 1/2 cups rice pasta with 1/2 cup garlic and onion-free tomato sauce, 1 cup cubed eggplant chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese

Macronutrients: 497 calories, 12 grams protein, 80 grams carbohydrates, 20 grams fat

Snack

1 cup lactose free ice cream

Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat

Daily Totals: 1,955 calories, 62 grams protein, 246 grams carbohydrates, 90 grams fat

Day 7

Breakfast

3/4 cup coconut yogurt
1/4 cup gluten-free granola
1/2 cup blueberries

Macronutrients: 318 calories, 11 grams protein, 63 grams carbohydrates, 3 grams fat

Snack

2 rice cakes
2 tbsp almond butter

Macronutrients: 266 calories, 8 grams protein, 21 grams carbohydrates, 18 grams fat

Lunch

4 ounces sliced turkey
1 tablespoon whole grain mustard, one slice of tomato, and lettuce leaf
2 slices gluten-free bread
10 baby carrots

Macronutrients: 335 calories, 20 grams protein, 45 grams carbohydrates, 9 grams fat

Snack

One medium tangerine
10 walnut halves

Macronutrients: 179 calories, 4 grams protein, 15 grams carbohydrates, 14 grams fat

Dinner

4 ounces grilled salmon
1 cup cooked quinoa
1/2 cup steamed green beans

Macronutrients: 477 calories, 34 grams protein, 44 grams carbohydrates, 18 grams fat

Snack

2 ounces 70% dark chocolate
1/2 cup raspberries

Macronutrients: 371 calories, 5 grams protein, 33 grams carbohydrates, 25 grams fat

Daily Totals: 1,947 calories, 83 grams protein, 222 grams carbohydrates, 86 grams fat

How to Meal Plan for a Low FODMAP Diet

Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Plan ahead and meal prep. Taking time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
Remember mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals.
Compile a list of go-to resources for low-FODMAP-friendly food. It can be helpful to have a list of low FODMAP-friendly products and grocery stores that sell them. This way you can feel confident knowing what options you have that are safe to eat when you are in a pinch. Monash University has an excellent Low-FODMAP app and Kate Scarlata, RD, has helpful handouts.

Best Gluten-Free Meal Delivery Services

A Word From Verywell

Planning nutritious and balanced low FODMAP meals does not need to be difficult with a little bit of planning ahead and prep. Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

3 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Altobelli E, Del Negro V, Angeletti PM, Latella G. Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis. Nutrients. 2017;9(9):940. Published 2017 Aug 26. doi:10.3390/nu9090940
Barrett JS. How to institute the low-FODMAP diet. J Gastroenterol Hepatol. 2017;32 Suppl 1:8-10. doi:10.1111/jgh.13686
Academy of Nutrition and Dietetics. How Much Water Do You Need.

By Rebecca Jaspan, MPH, RD
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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