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6 Easy Low FODMAP Diet Meal Prep Ideas


Most people suffering from irritable bowel syndrome (IBS) can benefit more from a low FODMAP diet. The diet is also ideal for people who experience painful gastrointestinal symptoms after eating specific carbs.

Therefore, the best thing is to plan and have a balanced meal plan. This is advisable as it will ensure you eat the right foods that are friendly to your digestive health, especially on busy weekdays.

Fact: meal planning is vital for everyone, regardless of their nutritional goals. This is because a meal plan makes it easy to stay on target.

Most people dread meal planning and preparation. However, it doesn’t have to be time-consuming or difficult. The beauty of meal-planning tools includes the following:

  • It helps to cultivate discipline,
  • Make sure you stay energized,
  • It allows you to fulfill your nutritional objectives,
  • It enables one to avoid food wastage at the same time
  • It is also cost-effective

Meal planning is a simple procedure that includes creating a shopping list, buying wisely, and deliberately preparing food ahead of time. Here are easy low FODMAP meal Prep Ideas that can steer you toward healthy diet choices.

1.Oats and Peanut Butter

Sometimes you may lack time to prepare breakfast in the morning due to a busy schedule. All you need to do is to prepare a quick low FODMAP-friendly breakfast. A bowl of overnight oats mixed with peanut butter sounds ideal.

The good thing about this breakfast is that they’re portable as they are easy to grab and go. The fact that they’re easy to prepare doesn’t make them less tasty. To be safe and save time, you can schedule a batch of these at the beginning of every week.

However, you need to be careful when shopping for oats. There is no doubt that oatmeal is gluten-free; however, at times, the manufacturers can add gluten during processing. To be sure that your oats are gluten-free, ensure you read the package label that certifies them. You can always prepare oatmeal in different ways to suit your preferences!

2.Chia Seed Chocolate Pudding

Another favorite low FODMAP breakfast option that you can leverage, according to the Monash FODMAP meal plan, is the chia seed pudding. Chia seeds have high protein and fiber content, making you feel full and satisfied throughout the morning.

Additionally, they are an easy prep, like the overnight oats. Here is a quick and simple recipe for chocolate chia seed pudding recipe that you can prepare in advance in individual mason jars.

Remember, there are other ways to prepare this tasty breakfast. There are countless variations and modifications that you are free to use when you are making it.


  • Two tablespoons of chia seeds
  • 1/2 cup of almond milk
  • One tablespoon of cocoa powder
  • 1/2 teaspoon maple syrup
  • Add low-FODMAP fruit options like strawberries or raspberries to this mix.


Mix everything in a mason jar overnight. Enjoy it in the morning before leaving or on your way to work.

3.Pinwheel of Turkey and Cheese

You will often want to grab something quick to eat between meals. The truth is you will always find a snack that has high FODMAP convenient to eat.

But that shouldn’t be the case for you, especially if you are on a low FODMAP diet. A pinwheel of turkey and cheese is a quick snack you can always consider.

Use a gluten-free wrap like brown rice tortillas to wrap turkey with a low FODMAP-friendly cheese like havarti or cheddar. Lettuce and tomatoes can add a nice crunch to this wrap if you want it to be crunchy.

However, to ensure that the wrap is low FODMAP snack watch out for the seasoning used on the wrap. Do not use or stay away from turkey wraps that have onions or garlic on them, and this is because those seasonings are not FODMAP friendly.

4.Boiled Eggs

For quite a long time, there has always been conflicting information on the health benefits of eggs. Most people avoid consuming eggs because they believe they have high cholesterol content.

Although eggs indeed have high cholesterol levels. But according to recent research, dietary cholesterol like the one in eggs doesn’t raise blood cholesterol levels.

Therefore, you can make hard-boiled eggs if you feel like you’re hungry in between meals. The good thing about boiled eggs is that they’re simple to prepare. Also, you can buy them when they are already peeled for convenience. You can always include fruit or gluten-free crackers for a more balanced snack.

5.Tofu and Zucchini Rice Bowl

Tofu is another low FODMAP diet you can always prepare for lunch or dinner. You can experiment with different tofu recipes if you ensure they adhere to the low FODMAP diet.

Most people enjoy crispy tofu but have yet to learn how to achieve crunchiness. So the secret is to ensure you press the tofu on a baking sheet that’s coated with paper towels.

Cover the tofu with more paper towels, and use a heavy pan to press out the extra water. Moreover, to ensure the tofu in the brown rice bowl is delicious, you can always marinade it with the flavorful Asian style.

Once you crack this recipe, you will agree that this meal is a fantastic substitute for Chinese takeout. This is a straightforward and delicious low-FODMAP meal that you can have for lunch or dinner.

6.Roasted Shrimp and Veggie Salad

Having a meal you can fix in less than 20 minutes is heavenly. Therefore, this shrimp and veggie salad can quickly be a comfort food, especially on super busy weeks.

The good thing is that this is a simple and wholesome one-pan low FODMAP meal plan. This will be your favorite because one-pan recipes are less demanding and easy to clean up.

You can add any vegetables to this simple low-FODMAP meal. Shrimp is a darling for this recipe since they take less cooking time. So if you believe you have a tight schedule and don’t want to mess up with your low FODMAP diet, this is the perfect dish for you!

  • You can set aside a big sheet pan with foil.
  • Put your preferred vegetable in a big bowl and season it with low FODMAP seasoning.
  • You can also combine the shrimp with a low FODMAP marinade in a separate bowl and set it aside.
  • Place your vegetable mix on a baking sheet and roast for 12 to 15 minutes or until faintly browned.
  • Add the shrimp to the bowl and bake for 5 minutes or until pink and cooked through.

Final Thoughts

Having a meal plan has various benefits. For instance, it saves money, time, and yourself from ordering high FODMAP takeout due to lack of time.

When preparing your low FODMAP meal plan, you can always buy, cook, and clean daily. This is also an excellent opportunity for you to unwind. A low FODMAP meal plan is not different from your regular meal plan, so it won’t take long for you to adjust when doing a low FODMAP diet. Remember that it doesn’t have to be challenging to prepare well-balanced low-FODMAP meals, especially if you have a bit of preparation.

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