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.
Dinner
Lunch
Breakfast
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 (medium) | 2 |
carrots (large) | 1 |
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 (small) | 1 bunches |
lacinato kale | 1 bunches |
lacinato kale | 2 cups |
baby potatoes | 1.5 pounds |
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 | 2.75 teaspoons |
kosher salt | 1 pinches |
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 |