Back to work – FODMAP friendly meal planning

Back to work – FODMAP friendly meal planning

With Coronavirus restrictions slowly being lifted, people are getting ready to go back to work. This might sound exciting and fun until you realise that you will no longer have 24/7 access to your pantry, and finding nutritious FODMAP friendly meals may become a struggle. But don’t worry, we’ve got you covered!

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 transition back to work. This list is put together by our in-house nutritionist Thimpika to help you stay on track with your low-FODMAP journey even while you’re at work. Plus, these meals will help you achieve optimal nutrition without having to compromise on taste and diversity!

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. Mixed berries (excluding blackberries), nuts, and coconut yoghurt
  4. Dark chocolate and peppermint tea
  5. Oat clusters (link to the recipe on our page)


  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

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