Vanessa Hutchinson |

FODMAP friendly meal planning

If you’re following a low FODMAP diet, you know that the best way to ensure you’re getting your nutrition and satisfaction without unpleasant symptoms is to bring your own meals. Planning and pre-preparing meals have also been shown to improve your overall health (especially digestion), reduce stress, improve work performance, as well as help your wallet stay full!

Here are a few meal ideas to help you get through the work week. 

healthy meal prep


  1. Overnight oats (with ½ cup rolled oats) - topped with fresh fruit such as kiwifruit and strawberries, pumpkin seeds, and walnuts
  2. Gluten-free spelt toast with smashed avocado and tomatoes
  3. Mixed berry smoothie (exclude blackberries to remain low FODMAP) 


  1. Vegetable frittata - carrots, zucchini, capsicum, and broccoli
  2. Soba noodle salad - green beans, purple cabbage, tempeh, and lemon vinaigrette
  3. Simple fried rice - carrot, bok choy, firm tofu, and tamari


  1. Fodbods (obviously)
  2. Rice cakes with peanut butter
  3. Strawberries, nuts, and coconut yoghurt
  4. Dark chocolate


  1. Spinach and lentil dahl - serve with brown rice
  2. Grilled tofu and Asian slaw - made with shredded carrot, purple cabbage, lettuce, and satay dressing
  3. Roasted sweet potato and quinoa salad - made with cucumber, tomatoes, lettuce, and balsamic vinaigrette
Tags: FODMAP, recipes, tips
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