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2 Low-FODMAP Meal Plans

I haven’t done a What I Ate Wednesday in a while. And I’m okay with that. (Although I may do another one soon; we’ll see.)

Still, one reason I like to do the What I Ate Wednesdays is because many low-FODMAP meal plans I’ve found in books or online just don’t include enough food. I started the WIAWs because I wanted to say, hey!, I have IBS and I still eat plenty and frequently. Over time, of course, I veered away from a strict low-FODMAP diet, which is good for me but maybe not as helpful for someone following this blog for low-FODMAP diet inspiration. So for today, I thought I’d bop in here with a couple low-FODMAP meal plans of my own invention.

In truth, I don’t actually intend these meal plans to be followed literally; they’re more to give you meal ideas, as well as to remind readers to eat frequently and enough, including three balanced meals and a number of snacks each day.

I’m all about intuitive eating, but I also understand that many of my readers still need to follow certain rules about how often and approximately how much to eat, or even a literal meal plan, for various reasons. Folks with IBS tend to get in the habit of undereating because of the discomfort. I found it helpful to re-establish the norm of eating frequently when I was trying to manage my IBS.

Plus, when I was in the elimination phase of the low-FODMAP diet, I needed to plan my meals more than ever, simply because it’s so difficult to spontaneously get something at a restaurant or throw something together with whatever you have.

I’ve also made these two meal plans pretty basic because frankly, who has time to do any significant cooking more than once a day? If you’re interested, though, I can put together some more adventurous meal plans for another post.


Meal Plan 1


2 slices sourdough bread (or gluten-free bread, if needed), toasted and topped with butter and low-FODMAP jam

2 eggs, scrambled

Fresh low-FODMAP fruit of choice



Easiest Low-FODMAP Mac & Cheese OR Amy’s Rice Mac & Cheeze Entree

Peas and carrots

1/2 cup orange juice



Turkey burgers on gluten-free buns with low-FODMAP toppings of choice

Corn on the cob (1/2 cob per person)

Salad with low-FODMAP dressing, purchased or homemade



Cheerios with lactose-free milk

Dark chocolate (up to 30 g) and strawberries or blueberries

Low-FODMAP crackers with peanut butter


Meal Plan 2


Green Tea Latte Smoothie

Bob’s Red Mill Mighty Tasty hot cereal topped with brown sugar, cinnamon and walnuts



Quinoa Tuna Salad

Sliced cucumber (Optional: add low-FODMAP hummus)




Green Chicken Chili Stew (especially easy if you buy broth and precooked chicken)

Corn chips or gluten-free cornbread

Cherry tomatoes



Lactose-free yogurt with sliced banana

Cheese and grapes

Gluten-free brownies (a box mix is fine)


Would you like to see more meal plans? More WIAW’s?

Have you ever followed a meal plan? Did you find it helpful?

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  1. Cora says:

    I can see how this would be hugely helpful to anyone needing a low-FODMAP diet. Heck its full of good ideas for all. I now want mac&cheese.

  2. Alyssa says:

    I think this is SO helpful for people with stomach issues. Thanks for making these Joyce. As someone that suffers from IBS, it’s nice to see meal plans that include a wide variety of foods.

  3. Kat says:

    I love that you are offering full meal plans for those with IBS! I can’t imagine suffering from IBS – it must be super overwhelming, especially when there aren’t a lot of ideas of meal plans available.

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