Low-FODMAP Meal Plan: 7-Day Guide for Lasting IBS Relief

Starting the low-FODMAP diet can feel overwhelming. There's so much to learn — which foods are safe, which are triggers, how much is too much. Most people spend the first few weeks second-guessing every meal and still feeling bloated because they missed a hidden FODMAP somewhere.

That's why I'm sharing this 7-day low-FODMAP meal plan. It takes the guesswork out of the elimination phase so you can focus on healing your gut instead of stressing about what to eat.

Before You Start

A few important notes:

• This meal plan is for the elimination phase — the first 2-4 weeks of the low-FODMAP diet
• Portion sizes matter on low-FODMAP. Even safe foods become high-FODMAP in large quantities
• Adjust calories and portions based on your individual needs — this is a template, not a prescription
• If you're on medication or have other health conditions, work with a dietitian before starting

Day 1

Breakfast: Oatmeal (½ cup dry) made with lactose-free milk, topped with sliced strawberries and a drizzle of maple syrup

Lunch: Turkey and swiss sandwich on sourdough (spelt sourdough is lower FODMAP than regular bread) with lettuce, tomato, and mayo

Dinner: Grilled chicken breast with roasted potatoes and green beans sautéed in garlic-infused olive oil

Snack: Rice cakes with peanut butter

Day 2

Breakfast: Scrambled eggs with spinach and cherry tomatoes, side of gluten-free toast with butter

Lunch: Quinoa bowl with grilled shrimp, cucumber, bell peppers, and lemon-olive oil dressing

Dinner: Baked salmon with roasted carrots and zucchini, white rice

Snack: Lactose-free yogurt with blueberries

Day 3

Breakfast: Smoothie with lactose-free milk, banana (firm, not overripe), peanut butter, and spinach

Lunch: Leftover salmon over mixed greens with olive oil and lemon

Dinner: Beef stir-fry with bok choy, bell peppers, and carrots over rice (use garlic-infused oil and ginger for flavor)

Snack: Orange and a small handful of walnuts

Day 4

Breakfast: Gluten-free pancakes topped with maple syrup and fresh strawberries

Lunch: Chicken salad (chicken, mayo, celery) in lettuce wraps

Dinner: Grilled pork chops with mashed potatoes (made with lactose-free milk and butter) and steamed green beans

Snack: Gluten-free crackers with cheddar cheese

Day 5

Breakfast: Eggs over easy with hash browns and sautéed spinach

Lunch: Tuna salad on gluten-free bread with a side of grapes

Dinner: Chicken piccata (lemon, capers, garlic-infused oil) over gluten-free pasta with a side salad

Snack: Rice cakes with almond butter

Day 6

Breakfast: Overnight oats made with lactose-free milk, chia seeds, and kiwi

Lunch: Leftover chicken piccata with extra vegetables

Dinner: Grilled shrimp tacos (corn tortillas) with cabbage slaw and lime crema

Snack: Cantaloupe chunks

Day 7

Breakfast: Veggie omelet with bell peppers, tomatoes, and feta cheese

Lunch: Chicken and vegetable soup (homemade with safe vegetables and rice noodles)

Dinner: Herb-roasted chicken thighs with roasted potatoes and a simple green salad

Snack: Lactose-free yogurt with a handful of almonds

Shopping Tips

Stock up on these pantry staples:

• Garlic-infused olive oil — essential for flavor without the fructans
• Low-FODMAP certified sauces (FODY brand makes excellent options)
• Rice, quinoa, and gluten-free pasta
• Lactose-free milk and yogurt
• Hard cheeses (cheddar, parmesan, swiss) which are naturally low in lactose
• Maple syrup for sweetening

What Comes Next

This meal plan is just the beginning. After 2-4 weeks in the elimination phase, the real work begins: systematically reintroducing FODMAPs to identify your personal triggers.

Reintroduction is where most people get stuck — either staying too restrictive or reintroducing too randomly to learn anything useful. That's why I guide every client in my IBS program through a structured reintroduction protocol.

If you want personalized meal plans, grocery lists for Whole Foods and Sprouts, and expert guidance through every phase of the diet, apply to work with me. You don't have to figure this out alone.