7-Day Sample Low-FODMAP Meal Plan
Low-FODMAP Friendly
Starting a low-FODMAP diet can feel overwhelming at first. This sample menu provides meal and snack ideas to help reduce digestive symptoms while still enjoying a variety of foods. Portions and tolerance may vary—use this as a flexible guide, not a strict prescription.
Day 1
Breakfast:
Oatmeal topped with blueberries and chopped walnuts
Lunch:
Grilled chicken salad with mixed greens, strawberries, and feta cheese
Snack:
Berry smoothie (small portion)
Dinner:
Homemade pork fried rice (without onion or garlic)
Dessert:
Lactose-free frozen yogurt
Day 2
Breakfast:
Egg omelet with spinach and feta
Lunch:
Gluten-free margherita pizza
Snack:
Roasted chickpeas (¼ cup)
Dinner:
Salmon and avocado sushi rolls
Dessert:
Raspberry sorbet
Day 3
Breakfast:
Rice cake topped with peanut butter and mashed raspberries
Lunch:
Vegetable soup made without beans, served with gluten-free crackers
Snack:
Walnuts (¼ cup)
Dinner:
Fish tacos using low-FODMAP tortillas
Dessert:
Fresh pineapple slices with plain Greek yogurt (½ cup)
Day 4
Breakfast:
Overnight oats with banana slices and macadamia nuts
Lunch:
Beef and vegetable soup
Snack:
Carrot sticks with natural peanut butter
Dinner:
Gluten-free spaghetti with meat sauce (no onion or garlic)
Dessert:
Low-sugar snack bar
Day 5
Breakfast:
Scrambled eggs with cheddar cheese and red bell peppers
Lunch:
Lettuce wraps with natural deli meat, cucumbers, and shredded carrots
Snack:
Orange with sunflower seeds
Dinner:
Beef stew (low-FODMAP ingredients only)
Dessert:
Vegan chocolate pudding (½ cup)
Day 6
Breakfast:
Gluten-free toast with 1–2 tablespoons peanut butter
Lunch:
Tuna salad served over leafy greens
Snack:
Gluten-free crackers with cheddar cheese
Dinner:
Roasted pork tenderloin with zucchini
Dessert:
Sliced strawberries with lactose-free cream cheese
Day 7
Breakfast:
Two hard-boiled eggs with cantaloupe
Lunch:
Quinoa bowl with grilled chicken, zucchini, and radishes
Snack:
Lactose-free or non-dairy cottage cheese (½ cup) with peeled peach or pear
Dinner:
Eggplant Parmesan made with gluten-free breadcrumbs
Dessert:
Rice cake topped with smooth nut butter and sliced banana
Helpful Reminders
- Choose simple ingredients and avoid onion, garlic, and high-FODMAP sauces.
- Portion size matters—larger portions may increase symptoms.
- Everyone’s tolerance is different; foods that work for one person may not work for another.
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.