Low-FODMAP + Grain-Free Dinners

Use this meal plan to help plan dinners that are both grain-free and low-FODMAP. Schedule recipes or the full meal plan to your calendar to help stay on track. Desserts on this plan are, of course, optional. They are here to show you that there are still plenty of foods to eat, even while on a restricted diet.

Meats & Seafood
Ingredient Qty
boneless chicken breasts 1.25 pounds
smoked salmon 6.00 ounces
bone-in chicken breasts 4.00 pounds
bone-in chicken thighs 2.50 pounds
beef chuck roast 3.50 pounds
wild salmon fillets 4.00 pounds
bone-in chicken legs 4.00 pounds
Dairy & Eggs
Ingredient Qty
eggs (large) 22.00
feta cheese 0.50 cups
butter 5.00 tablespoons
sour cream 2.00 tablespoons
Fresh Produce
Ingredient Qty
blueberries 1.00 cups
blueberries 1.00 pints
raspberries 1.00 pints
strawberries 1.00 pints
cilantro 0.50 cups
cilantro (large) 1.00 handfuls
lemon juice 1.00 teaspoons
lemon juice 6.00 tablespoons
lemons 1.00
lemons (large) 1.00
carrots 1.00 pounds
carrots (large) 8.00
parsley 2.00 tablespoons
parsley 0.75 cups
fresh cranberries 2.00 cups
orange juice 1.00 cups
orange juice 2.00 tablespoons
fresh mint (large) 1.00 handfuls
limes 2.00
green onions 0.25 cups
green onions 17.00
red cabbage (medium) 1.00
broccoli 1.00 pounds
fresh basil 0.25 cups
fresh thyme 1.00 tablespoons
fresh rosemary 3.00 tablespoons
fresh dill 0.50 cups
fresh dill 3.00 tablespoons
green cabbage 6.00 cups
fresh chives 5.00 tablespoons
fresh chives 0.25 cups
spinach 2.00 cups
zucchini (small) 1.00
lemon zest 0.50 teaspoons
yukon gold potatoes (large) 5.00
lime juice 4.00 tablespoons
napa cabbage 14.00 cups
radishes 1.00 bunches
radishes 6.00
Thai basil (large) 1.00 handfuls
cucumbers (medium) 2.00
green beans 2.50 pounds
pink grapefruit (large) 2.00
parsnips (large) 2.00
oranges 1.00
bananas (medium) 1.00
plantains 2.00
kabocha squash (small) 1.00
delicata squash (large) 2.00
russet potatoes 2.00 pounds
baby red pototoes 1.00 pounds
lacinato kale 2.00 bunches
kohlrabi (medium) 2.00
Herbs & Spices
Ingredient Qty
Herbamare 2.50 teaspoons
sea salt 9.25 teaspoons
sea salt 3.00 pinches
sea salt (small) 1.00 pinches
cinnamon 0.50 teaspoons
ground ginger 0.50 teaspoons
black pepper 0.25
black pepper 1.50 teaspoons
dried thyme 0.50 teaspoons
ground cumin 0.50 teaspoons
ground cardamom 1.00 teaspoons
ground coriander 0.50 teaspoons
turmeric powder 1.00 teaspoons
dried rosemary 2.00 teaspoons
dried marjoram 0.50 teaspoons
paprika 1.50 teaspoons
crushed red pepper flakes 0.50 teaspoons
fine sea salt 0.25 teaspoons
kosher salt 2.00 pinches
kosher salt 0.75 teaspoons
Condiments
Ingredient Qty
fish sauce 1.00 tablespoons
dijon mustard 2.00 teaspoons
dijon mustard 0.25 cups
coconut aminos 2.00 tablespoons
Baking
Ingredient Qty
coconut flour 8.00 tablespoons
baking soda 1.50 teaspoons
maple syrup 0.75 cups
maple syrup 11.00 tablespoons
maple syrup 2.00 teaspoons
baking powder 2.00 teaspoons
coconut sugar 0.50 cups
vanilla extract 5.00 teaspoons
vanilla extract 1.00 tablespoons
arrowroot powder 7.00 tablespoons
arrowroot powder 0.25 cups
dark chocolate chips 0.75 cups
cacao powder 0.25
cacao powder 0.58 cups
coconut nectar 2.00 tablespoons
raw vanilla powder 1.00 teaspoons
unsweetened shredded coconut 0.75 cups
Canned & Jarred Foods
Ingredient Qty
coconut milk 3.00 cans
coconut milk 0.50 cups
Bulk Foods
Ingredient Qty
raw walnuts 3.00 cups
raw almond milk 0.50 cups
Other Grocery
Ingredient Qty
creamy peanut butter 1.00 cups
unflavored gelatin 1.00 tablespoons
beef bone broth 3.00 cups
sunflower seed butter 0.50 cups
Refrigerated Grocery
Ingredient Qty
mayonnaise 2.00 tablespoons
mayonnaise 0.50 cups
Oils & Vinegars
Ingredient Qty
extra virgin olive oil 19.00 tablespoons
extra virgin olive oil 9.00 teaspoons
raw apple cider vinegar 5.00 tablespoons
avocado oil 4.00 tablespoons
champagne vinegar 2.00 tablespoons
garlic infused olive oil 1.00 tablespoons
Leftover/Not Needed
Ingredient Qty
water 1.50 cups

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