A low FODMAP meal plan is a simple weekly structure: three meals a day built from foods on a low FODMAP list, a short list of safe snacks, and a shopping and prep routine that keeps you from improvising when you are hungry. Below you'll find a 7-day example with meals taken from our cookbook, a shopping list, a make-ahead routine and the honest limits of any plan you find online. The diet is meant to be temporary and is best followed with a doctor or dietitian.
In brief:
- A plan has three meals, one snack, a shopping list and a prep day.
- The strict phase is short, usually 2 to 6 weeks, then foods return.
- Check serving sizes in the Monash FODMAP app, not only in a list.
- Prepare grains and proteins once or twice a week.
- Ask a doctor or dietitian before you start an elimination diet.
In this article · 8 min read
- Low FODMAP meal plan: how to build one in four steps
- A 7-day low FODMAP meal plan example
- Your low FODMAP shopping list for the week
- A make-ahead routine that fits the week
- How long should you follow a low FODMAP meal plan?
- Where a cookbook can help
- When to talk to a doctor or dietitian
- Frequently asked questions
- Sources
FODMAPs are short-chain carbohydrates that some people digest poorly and that can trigger bloating, gas and abdominal pain in irritable bowel syndrome (IBS). Monash University, where the diet was developed, describes the strict step as "only intended to be short term (2-6 weeks)", followed by reintroduction to find your personal triggers and then a personalized diet (Monash University FODMAP). A meal plan is a tool for that short first step. It is not a way of eating for life.
Low FODMAP meal plan: how to build one in four steps
The same four steps work whether you copy the example below or build your own.
- Choose meals you can repeat. Monash suggests starting from meals you already like and swapping the high FODMAP ingredients for low FODMAP ones, for example garlic-infused oil in place of garlic (Monash University FODMAP). Repetition is a feature: eating the same breakfast three days in a row makes the week easier, not worse.
- Write the week down, then the shopping list. Plan each day's breakfast, lunch, dinner and snack, and build the list from the plan, not the other way round.
- Prepare once, eat several times. Cook a grain, grill a protein and chop vegetables in one session. Batch-cook soups and rice dishes and freeze portions.
- Review with a professional. A dietitian trained in the low FODMAP diet can check that your plan is nutritionally adequate and tell you when to move on to reintroduction.
A 7-day low FODMAP meal plan example
This example uses recipes from The Delicious Low-FODMAP Diet Cookbook by Zoe Patton. The number after each name is the recipe number in the book, and the recipe names are translated from the book's English titles. It is our own sample week, not the book's day-by-day plan, and we left out the few recipes that include foods the book's own avoid list names (for example apple in recipe 10, or coconut milk in recipe 19).
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Pumpkin spice overnight oats with almond milk (8) | Grilled lemon-herb chicken salad with arugula (12) | Maple-Dijon salmon with green beans (34) |
| Tuesday | Savory herb omelette with chives and cherry tomato (2) | Quinoa tabbouleh with cucumber and mint (13) | Turkey meatballs with tomato-infused polenta (36) |
| Wednesday | Blueberry buckwheat pancakes (1) | Shrimp and bell pepper rice bowl with lime (16) | Herb-crusted cod with roasted carrots (32) |
| Thursday | Chia seed pudding with strawberries and kiwi (4) | Seared salmon and dill potato salad (14) | Chicken and kale lemon sauté (44) |
| Friday | Smoked salmon and cucumber on gluten-free toast (7) | Zucchini noodles with basil pesto and cherry tomatoes (15) | Lemon-parsley baked trout (41) |
| Saturday | Zucchini fritters with dill and lactose-free yogurt (6) | Tuna Niçoise salad with olives and green beans (29) | Lemon-caper chicken piccata (31) |
| Sunday | Sweet potato and bell pepper breakfast hash (5) | Pan-seared tofu with bok choy and fresh ginger (24) | Grilled shrimp with zucchini ribbons and lemon (35) |
Snacks. The book suggests ready snacks such as rice cakes with peanut butter, lactose-free yogurt with blueberries, or a few nuts, and it notes that skipping meals can make symptoms worse for many people with IBS. It also says that sweet snacks and desserts are an occasional treat, a few times a week at most, not a daily habit.
Two cautions about any plan, including this one.
- Lists and portions differ between sources. One clinical reference list (La Revue du Praticien), for example, classes aubergine among the foods to avoid, while other lists accept it in a small serving. Serving size matters as much as the food itself, so check each ingredient in the Monash app before you shop.
- Packaged foods can hide garlic, onion powder, honey, high-fructose corn syrup, inulin or chicory root. Read every label, including broth, mayonnaise, croutons and rice cakes.
Your low FODMAP shopping list for the week
Use this list for the example above and adjust it to your own plan.
| Section | What to buy |
|---|---|
| Protein | Chicken breast and thighs, salmon, cod, trout, shrimp, canned tuna, ground turkey, smoked salmon, eggs, firm tofu |
| Vegetables | Zucchini, carrots, green beans, kale, bell peppers, cucumber, cherry tomatoes, sweet potato, potatoes, bok choy, arugula, pumpkin purée |
| Herbs and aromatics | Green tops of scallions or chives, dill, parsley, mint, basil, ginger, lemons, limes |
| Fruit | Blueberries, strawberries, kiwi |
| Grains | Rolled oats, quinoa, rice, polenta, buckwheat flour, gluten-free bread |
| Dairy and alternatives | Lactose-free yogurt, lactose-free milk or almond milk |
| Pantry | Garlic-infused olive oil (the oil only, never the garlic pieces), maple syrup, Dijon mustard, capers, olives, tamari or soy sauce, chia seeds, peanut butter, broth with no onion or garlic |
A make-ahead routine that fits the week
The book recommends meal prep on one or two days a week, for example Sunday and Wednesday. Here is a version that matches the plan above.
- Sunday, about 90 minutes. Cook a pot of quinoa and a pot of rice. Roast the carrots and sweet potatoes. Make the overnight oats and the chia pudding in jars. Mix the herb dressing for the salads.
- Wednesday, about 45 minutes. Grill the chicken for the next two days, cook the polenta, wash and chop vegetables, and refresh the jars.
- Every evening, 20 minutes. Finish the dinner from the prepped parts: a fish fillet in the oven, a quick sauté, a salad.
Keep a few portions of soup or cooked rice in the freezer for the day when the plan falls apart. One unplanned meal is a normal part of learning the diet, not a failure.
How long should you follow a low FODMAP meal plan?
Sources give slightly different ranges, which is a good reason to settle the length with your own professional. Monash describes the strict step as 2 to 6 weeks. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says a doctor may suggest the diet "for a few weeks", then gradually add foods back if symptoms improve, because you may be able to eat some foods with FODMAPs without symptoms (NIDDK).
Our cookbook's plan covers 60 days, nine weeks of printed day-by-day meals. That is the length of the book's own plan, not a medical standard. The book itself says the elimination phase is typically between four and eight weeks and that reintroduction follows, so use it as a menu source and let a dietitian decide how long you stay strict.
Where a cookbook can help
If you like having every meal worked out, The Delicious Low-FODMAP Diet Cookbook by Zoe Patton is a beginner-friendly option. It has 70 easy recipes (10 breakfasts, 20 lunches, 20 dinners, 10 vegetarian mains and 10 snacks and desserts), food lists, a four-step method that covers the pantry, shopping and prep, the diet itself and reintroduction, and a printable 60-day plan. The recipes use gluten-free grains and lactose-free dairy, with measurements in cups and ounces. Two honest notes: the book gives yes/no food lists without serving sizes, so you still need the Monash app for portions, and a few recipes include foods that its own avoid list names, so choose with care.
When to talk to a doctor or dietitian
A low FODMAP diet is not something to start alone. Healthline's article on the diet, medically reviewed by a registered dietitian, advises reaching out to a doctor, gastroenterologist or registered dietitian who specializes in low FODMAP diets before you begin (Healthline). See a doctor first if you have ongoing bloating or pain, blood in your stool, unexplained weight loss or night-time symptoms, so that other conditions can be ruled out before you cut foods out. Anyone with a history of disordered eating, or at risk of not eating enough, should only try it with professional guidance.
This article is for general information, not medical advice. The elimination phase is temporary: reintroduction and a personalized diet come next. You'll find more practical food guides on the Books Go blog, for example low FODMAP breakfast ideas and easy Mediterranean breakfast ideas, and more books on the Books Go Publications home page.
Frequently asked questions
What does a low FODMAP meal plan look like?
It is a weekly table of breakfast, lunch, dinner and a snack, built from foods on a low FODMAP list with checked serving sizes. The 7-day example above shows the pattern: repeatable breakfasts, a protein with vegetables and a safe grain at lunch and dinner, and a prep routine.
How long should I follow a low FODMAP meal plan?
Monash describes the strict phase as usually 2 to 6 weeks, followed by reintroduction. A doctor or dietitian can set the length that suits you. Our book's plan covers 60 days, which is the book's own plan and not a medical standard.
Can I follow a low FODMAP meal plan if I am vegetarian?
Yes, with care. Tofu, tempeh, eggs, lactose-free dairy, quinoa and many vegetables work, and our book has a chapter of 10 vegetarian mains. Legumes are mostly high in FODMAPs, so a dietitian can help you cover protein and fiber.
Is a low FODMAP meal plan the same as a gluten-free one?
No. Wheat, rye and barley are high in FODMAPs because of their fructans, not their gluten, so gluten-free swaps often help. But some gluten-free products contain other FODMAPs, such as inulin or honey, so read the labels.
Do I need to count calories on a low FODMAP meal plan?
The diet is not about weight loss and does not require counting. If you restrict many foods, the risk is eating too little or missing nutrients, which is another reason to involve a dietitian.
Can I eat out or travel on the plan?
Yes, with preparation. Choose simple grilled proteins, plain rice or potatoes and vegetables, ask about onion and garlic in sauces, and carry a safe snack. An occasional slip-up is normal and not a reason to give up.
Sources
This article is for general information only and does not replace advice from a doctor, dietitian or other qualified professional.
