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 5.00 pounds
bone-in chicken breasts 2.00 pounds
ground beef 2.00 pounds
ground lamb 1.00 pounds
bone-in chicken legs 2.00 pounds
Dairy & Eggs
Ingredient Qty
eggs (large) 8.00
butter 2.00 tablespoons
Fresh Produce
Ingredient Qty
blueberries 1.50 cups
cilantro 0.50 cups
kale 2.00 bunches
garlic 1.00 cloves
onions (small) 1.00
carrots (large) 1.00
carrots (medium) 2.00
celery stalks 2.00
parsley 5.00 tablespoons
red onions (small) 0.25
fresh mint 2.00 tablespoons
green onions 1.00 bunches
green onions 4.00
red bell peppers 1.00
fresh dill 2.00 tablespoons
fresh chives 1.00 tablespoons
zucchini (medium) 3.00
jalapeño peppers 1.00
mixed baby greens 8.00 cups
radishes 3.00
leeks 1.00 cups
green beans 1.00 pounds
delicata squash (large) 2.00
green leaf lettuce (small) 1.00 heads
lacinato kale 1.00 bunches
lacinato kale (small) 1.00 bunches
lacinato kale 2.00 cups
baby potatoes 1.50 pounds
Herbs & Spices
Ingredient Qty
Herbamare 0.50 teaspoons
sea salt 7.00 teaspoons
cinnamon 1.00 teaspoons
black pepper 1.50 teaspoons
dried oregano 1.50 teaspoons
garlic powder 1.25 teaspoons
ground cumin 2.50 teaspoons
chipotle chili powder 1.50 teaspoons
ground coriander 0.50 teaspoons
dried rosemary 2.00 teaspoons
dried rosemary 2.00 tablespoons
paprika 1.00 teaspoons
kosher salt 2.75 teaspoons
kosher salt 1.00 pinches
Frozen Foods
Ingredient Qty
frozen corn 1.00 cups
Ingredient Qty
dijon mustard 5.00 teaspoons
coconut aminos 1.00 tablespoons
organic stone ground brown mustard 1.00 tablespoons
Ingredient Qty
brown rice flour 1.25 cups
tapioca flour 0.75 cups
maple syrup 4.00 tablespoons
maple syrup 5.00 teaspoons
baking powder 1.00 tablespoons
baking powder 1.50 teaspoons
coconut sugar 2.00 teaspoons
teff flour 2.00 cups
potato starch 0.50 cups
quinoa flour 0.50 cups
active dry yeast 1.00 tablespoons
cornmeal 1.50 cups
sweet rice flour 0.50 cups
Canned & Jarred Foods
Ingredient Qty
coconut milk 1.00 cups
pumpkin purée 1.00 cups
diced tomatoes 1.00 cans
Bulk Foods
Ingredient Qty
raw sunflower seeds 1.00 cups
golden flaxseeds 0.50 cups
quinoa 1.50 cups
pumpkin seeds 0.25 cups
white basmati rice 3.00 cups
Other Grocery
Ingredient Qty
raw honey 0.33 cups
non-dairy milk 1.66 cups
whole psyllium husks 0.25 cups
Oils & Vinegars
Ingredient Qty
coconut oil 2.00 teaspoons
extra virgin olive oil 4.00 teaspoons
extra virgin olive oil 9.00 tablespoons
extra virgin olive oil 0.75 cups
red wine vinegar 2.00 tablespoons
balsamic vinegar 6.00 tablespoons
raw apple cider vinegar 3.00 tablespoons
grapeseed oil 0.33 cups
garlic infused olive oil 1.00 teaspoons
Leftover/Not Needed
Ingredient Qty
water 12.00 cups

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