3-Day Low-FODMAP Meal Plan
Starting a Low-FODMAP diet can be challenging, especially if you are accustomed to cooking with a lot of garlic and onions! This low-FODMAP meal plan will get you started on this diet. You can edit this plan to add days and meals, or remove recipes, if you would like.
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Dinner
Lunch
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 5 pounds |
| bone-in chicken breasts | 2 pounds |
| ground beef | 2 pounds |
| ground lamb | 1 pounds |
| bone-in chicken legs | 2 pounds |
| Ingredient | Qty |
|---|---|
| eggs (large) | 8 |
| butter | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| blueberries | 1.5 cups |
| cilantro | 0.5 cups |
| kale | 2 bunches |
| garlic | 1 cloves |
| onions (small) | 1 |
| carrots (large) | 1 |
| carrots (medium) | 2 |
| celery stalks | 2 |
| parsley | 5 tablespoons |
| red onions (small) | 0.25 |
| fresh mint | 2 tablespoons |
| green onions | 4 |
| green onions | 1 bunches |
| red bell peppers | 1 |
| fresh dill | 2 tablespoons |
| fresh chives | 1 tablespoons |
| zucchini (medium) | 3 |
| jalapeño peppers | 1 |
| mixed baby greens | 8 cups |
| radishes | 3 |
| leeks | 1 cups |
| green beans | 1.5 pounds |
| delicata squash (large) | 2 |
| green leaf lettuce (small) | 1 heads |
| lacinato kale | 2 cups |
| lacinato kale (small) | 1 bunches |
| lacinato kale | 1 bunches |
| baby potatoes | 1.5 pounds |
| Ingredient | Qty |
|---|---|
| Herbamare | 0.5 teaspoons |
| sea salt | 7.25 teaspoons |
| cinnamon | 1 teaspoons |
| black pepper | 1.5 teaspoons |
| dried oregano | 1.5 teaspoons |
| garlic powder | 1.25 teaspoons |
| ground cumin | 2.5 teaspoons |
| chipotle chili powder | 1.5 teaspoons |
| ground coriander | 0.5 teaspoons |
| dried rosemary | 2 teaspoons |
| dried rosemary | 2 tablespoons |
| paprika | 1 teaspoons |
| kosher salt | 1 pinches |
| kosher salt | 2.5 teaspoons |
| Ingredient | Qty |
|---|---|
| frozen corn | 1 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 5 teaspoons |
| coconut aminos | 1 tablespoons |
| organic stone ground brown mustard | 1 tablespoons |
| Ingredient | Qty |
|---|---|
| brown rice flour | 1.25 cups |
| tapioca flour | 0.75 cups |
| maple syrup | 4 tablespoons |
| maple syrup | 5 teaspoons |
| baking powder | 1.5 teaspoons |
| baking powder | 1 tablespoons |
| coconut sugar | 2 teaspoons |
| teff flour | 2 cups |
| potato starch | 0.5 cups |
| quinoa flour | 0.5 cups |
| active dry yeast | 1 tablespoons |
| cornmeal | 1.5 cups |
| sweet rice flour | 0.5 cups |
| Ingredient | Qty |
|---|---|
| coconut milk | 1 cups |
| pumpkin purée | 1 cups |
| diced tomatoes | 1 cans |
| Ingredient | Qty |
|---|---|
| raw sunflower seeds | 1 cups |
| golden flaxseeds | 0.5 cups |
| quinoa | 1.5 cups |
| pumpkin seeds | 0.25 cups |
| white basmati rice | 3 cups |
| Ingredient | Qty |
|---|---|
| raw honey | 0.33 cups |
| non-dairy milk | 1.6600000000000001 cups |
| whole psyllium husks | 0.25 cups |
| Ingredient | Qty |
|---|---|
| coconut oil | 2 teaspoons |
| extra virgin olive oil | 9 tablespoons |
| extra virgin olive oil | 4 teaspoons |
| extra virgin olive oil | 0.75 cups |
| red wine vinegar | 2 tablespoons |
| balsamic vinegar | 6 tablespoons |
| raw apple cider vinegar | 3 tablespoons |
| grapeseed oil | 0.33 cups |
| garlic infused olive oil | 1 teaspoons |
| Ingredient | Qty |
|---|---|
| water | 12 cups |