FODMAP friendly meal planning

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

Breakfast

  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) 

Lunch

  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

Snacks

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

Dinner

  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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