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.

Meats & Seafood
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
Dairy & Eggs
Ingredient Qty
eggs (large) 8
butter 2 tablespoons
Fresh Produce
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 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
Herbs & Spices
Ingredient Qty
Herbamare 0.5 teaspoons
sea salt 7 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 tablespoons
dried rosemary 2 teaspoons
paprika 1 teaspoons
kosher salt 1 pinches
kosher salt 2.75 teaspoons
Frozen Foods
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
Canned & Jarred Foods
Ingredient Qty
coconut milk 1 cups
pumpkin purée 1 cups
diced tomatoes 1 cans
Bulk Foods
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
Other Grocery
Ingredient Qty
raw honey 0.33 cups
non-dairy milk 1.6600000000000001 cups
whole psyllium husks 0.25 cups
Oils & Vinegars
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
Leftover/Not Needed
Ingredient Qty
water 12 cups

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