• This site requires you to update your browser. Your browsing experience may be affected by not having the most up to date version.
    Please visit http://www.microsoft.com/windows/ie/ to upgrade.

  • JavaScript has been disabled in your browser. Please enable JavaScript to experience the full functionality of our website.

Low FODMAP 7 Day Meal Plan

Turkey bubble squeak 3149

Low FODMAP 7 Day Meal Plan

Low FODMAP 7 Day Meal Plan


Consuming a low FODMAP diet has been scientifically shown to be an effective lifestyle treatment for many people who experience the symptoms of irritable bowel syndrome (IBS) or living with regular digestive discomfort. 

Adjusting the various types of starches and fibres you eat can be an active way to combat and manage these digestive symptoms. Though, starting out on a low FODMAP diet plan can seem overwhelming, as there is much speculation around what you can and can't eat. 

To help you experiment with the positive effects of low FODMAP, this 7-day meal plan has been specially created to reduce potentially problematic foods, while also satisfying all of your daily nutritional needs.

Notes About This Meal Plan
  • This meal plan provides approximately 8700kJ daily and is based on the average energy and nutrient requirements for 18 – 65 year old adults.  Your energy requirements vary depending on age, activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian. 
  • The meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who require additional dairy).
  • This meal plan provides 9 eggs per week.
  • Note it is also important to drink plenty of water.
  • This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
  • Those with additional medical issues should seek advice from their healthcare practitioner prior to changing their diet.

For easy access jump to:

Day One

Breakfast

Tomato & Scrambled Egg on Low FODMAP Sourdough: 1 slice of low FODMAP sourdough bread topped with tomato +  2 scrambled eggs + cheddar cheese. 

1 glass calcium-fortified rice or oat milk. 

Lunch

Chicken and Quinoa Salad: 100g grilled chicken breast+ 1 cup cooked quinoa + 1 cup kale + tomato + red capsicum + ¼ cup mint + ground coriander and lemon juice. 

Dinner

Tofu & Edamame Buddha Bowl: Made with 170g firm tofu+ 1/2 cup boiled edamame+ ¾ cup cabbage+ cucumber+ 2 slices haloumi (40g)+ 1 cup cooked brown rice+ 2tbsp tahini + 1tsp salt reduced soy sauce. 

Dessert/Supper

Strawberries & Yoghurt Parfait: ¾ cup lactose-free yoghurt layered with 1 cup diced strawberries and 2tbsp sunflower seeds. 

Snacks

1 medium orange + a handful of walnuts (30g)

Day Two

Breakfast

Vanilla Polenta Porridge with Strawberry: Made with 1/3 cup instant polenta mixed with 1 cup lactose-free milk + 2 tsp vanilla bean paste, cooked for 3-5 minutes, topped with walnuts, sunflower seeds & cinnamon. Add 4 strawberries. 

Lunch

Tuna Salad: 1 canned tuna + 20g crumbled fetta cheese+ ½ cup canned corn kernels, ½ cup canned beetroot, carrot, lettuce, cucumber, tomato, with olive oil and lemon dressing. Served with low FODMAP bread. 

+ bundle of grapes

 + a tub of yoghurt

Dinner

Grilled Steak with Vegetables: 1 medium grilled steak (using canola or olive oil) with 1 cup mashed potato and 2 cups roasted vegetables (red capsicum, baby corn, oyster mushroom, tomato). 

Dessert/Supper

Fruit Salad: 1 cup of mixed fruit (grapes, strawberries, pineapple) + 2 tbsp walnuts. 

Snacks

3 rice crispbread with 40g tasty cheese and sliced cucumber.  

Day Three

Breakfast

Low FODMAP Breakfast Cereal & Fruit: 2/3 cup low FODMAP cereal + 1 cup calcium-fortified rice or oat milk, 1 tbsp linseeds,1tbsp chopped walnuts and a bundle of grapes. 

Lunch

Bubble and Squeak Turkey Fritters with Poached Eggs(1.5 serve) —Use rice flour of low FODMAP plain flour. 

Dinner

Chicken Risotto: 1 cup cooked risotto rice made with low FODMAP chicken/ vegetable stock + 3 pieces semi-dried tomatoes + ½ cup diced oyster mushroom + 100g chicken breast + basil leaves+ 1 tsp olive oil + salt & pepper to taste. 

+ 2 cup side salad (e.g. cucumber, lettuce, carrots, red capsicum) with 1 tsp olive oil dressing. 

Dessert/Supper

Frozen Yoghurt with Fruit: Serve strawberries and 60g raspberries with frozen lactose-free yoghurt.

Snacks

Rice crackers with 40g cheddar cheese.

Day Four

Breakfast

Healthy French Toast (1 serve) served with 2 slices of low FODMAP/ GF bread.

+ 1 glass of lactose-free milk + 2 small kiwifruit. 

Lunch

Lentil, Tomato and Kale Soup: Make soup with 1 cup cooked/ canned lentils with 1 cup canned tomato + 1 cup chopped kale +1 cup carrot + 1 tbsp pine nuts + low FODMAP vegetable stock + coriander + chilli powder (optional), 

Serve with low FODMAP bread. 

Dinner

Baked Salmon with Quinoa & Vegetables: 1 medium salmon fillet (120g), baked & served with 1 cup cooked quinoa + feta cheese+ 2 cups cooked vegetables (e.g. carrots, kale, red capsicum, ½ cup sweet potato) + 2 tsp oil in cooking or as a dressing with lemon juice. 

Dessert/Supper

Papaya Sorbet: Freeze 1 cup papaya for 4-5 hours. Blend with ¼ cup hot water in food processor until smooth + 1tbsp lime juice and 1 tbsp walnuts. 

Snacks

1 glass calcium-fortified rice or oat milk. 

Day Five

Breakfast

Fruit Smoothie: Made with 6 strawberries and 2 small kiwifruit + 1 cup calcium-fortified rice or oat milk + 2 tsp chia seeds + 1 tbsp sunflower seeds + topped with ¼ cup Low FODMAP muesli. 

Lunch

Egg, Lettuce and Tomato Sandwich: Made with 2 slices low FODMAP bread, 2 hard-boiled eggs, sliced tomato,1 slice 20g hard cheese and lettuce + 1 tbsp mayonnaise. 

Dinner

Greek-style Egg Lemon Soup with Chicken and Greens(1.5 serve) using low FODMAP pasta and chicken stock. 

+ 2 cup side salad (e.g. cucumber, lettuce, carrots, red capsicum) with 1 tsp olive oil dressing. 

Dessert/Supper

Frozen Fruit: e.g. 1 cup grapes, 140g chopped pineapple, or 2 small kiwifruit. 

+ Handful of walnuts (30g)

Snacks

1 tub lactose-free yoghurt

Day Six

Breakfast

Low FODMAP Muesli with Yoghurt & Fruit: ½ cup low FODMAP muesli + 1 tub lactose free yoghurt + 1 medium orange  

Lunch

Chicken, Cheese & Salad Wrap: 100g chicken breast + 20g crumbled fetta cheese + 2 cup salad vegetables (e.g. lettuce, rocket, cucumber, carrot, red capsicum, tomato) rolled up in low FODMAP wrap. 

+2 small mandarins

Dinner

Beef Stir fry with Rice Noodle: Stir fry 100g lean beef strips with 2 cups vegetables (e.g. carrot, oyster mushroom, red capsicum, cabbage, cucumber) + 1 cup cooked rice noodles + 2 tsp sesame oil for cooking., 

Dessert/Supper

Chia Pudding: Mix well together 3 tbsp chia seeds with 1 cup calcium-fortified rice or oat milk, refrigerate for 3-4 hours, topped with cinnamon, walnuts and 1 tbsp linseeds. 

Snacks

Baked Kale Chips and a handful of walnuts (30g)

Day Seven

Breakfast

Ricotta & Fruit Wrap:1 slice of low FODMAP tortilla with ¼ cup ricotta, 1/3 sliced banana + ½  cup strawberries. Roll up into a wrap.

+ 1 glass lactose-free milk. 

Lunch

Grilled White Fish & Vegetables: 1 medium piece grilled white fish with 2 cups steamed FODMAP friendly vegetables (e.g kale, silverbeet, carrot). Served with mashed potato. 
 
 + 1 tub of lactose-free yoghurt. 

Dinner

Quinoa Tabbouleh With Sesame Eggs & Lamb (1 serve) — Do not add garlic and use low FODMAP vegetable stock. 

Served with 1.5 cup of garden salad

Dessert/Supper

Fruit Salad: 1 cup of mixed fruit (orange, grapes, strawberries, 60g raspberries) + 2 tbsp walnuts

Snacks

Rice crackers with 40g cheddar cheese. 

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today! 

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people