What does a 7-day low FODMAP meal plan look like?

A balanced week includes a protein source and a low FODMAP starch at every main meal, one to two fruit servings a day, and 2–3 measured vegetable portions daily. The plan above rotates chicken, beef, fish and eggs across rice, gluten-free pasta, potato, quinoa, oats, polenta and corn tortillas, with snacks such as almonds, lactose-free yogurt, hard cheese and dark chocolate.

Is this meal plan suitable for the elimination phase?

Yes. Every meal here is designed for the strict elimination phase (typically 2–6 weeks): no garlic, onion, wheat, honey, high-fructose corn syrup, polyol sweeteners, legumes beyond the rinsed-canned portions, or high-lactose dairy. Once your symptoms settle you move on to structured reintroduction rather than staying on this plan forever.

How many calories is this low FODMAP meal plan?

As written, each day lands roughly in the 1,900–2,200 kcal range for an average adult. Scale portions of rice, potato, oats and oils up or down to match your own energy needs — the FODMAP content of those staples is not the limiting factor, so increasing them is safe.

Can I meal prep this plan in advance?

Almost all of it. Rice, roast chicken, marinara, stew, taco filling and crackers all keep 3–4 days refrigerated or 2–3 months frozen. Dress salads and cut fruit on the day, and reheat rice only once, to a steaming 75°C, for food safety.

What if I do not tolerate something on the plan?

Swap it for another food in the same group — fish for chicken, quinoa for rice, kiwi for strawberries. Individual tolerance varies even within low FODMAP foods, so note the reaction, keep the rest of the week unchanged, and retest that food later during personalisation.

Do I need a printable PDF version?

You can print this page directly from your browser (Ctrl/Cmd + P) to get the full week plus the shopping list on paper, or copy the shopping list into our free Smart FODMAP Shopping List to tick items off on your phone while you shop.

7-Day Low FODMAP Meal Plan (With Shopping List)

A complete, dietitian-style week of low FODMAP eating for IBS — breakfast, lunch, dinner and snacks with published portion guidance, a full grocery list, and a two-hour Sunday prep schedule so the whole week runs itself.

Seven days of low FODMAP meal prep containers with grilled chicken and rice, salmon and zucchini, oats with strawberries and blueberries, gluten-free pasta with tomato sauce, carrot sticks, hard cheese, eggs, quinoa salad, lactose-free milk, maple syrup and garlic-infused olive oil

How This Low FODMAP Meal Plan Works

The low FODMAP diet works best when you stop deciding what to eat meal by meal. Decision fatigue is what sends people back to a garlic-loaded jar of sauce on day four. This plan removes that problem: seven days of meals that are all built from the same short shopping list, so leftovers roll forward and nothing goes to waste.

Every meal below is suitable for the strict elimination phase — no garlic, onion, wheat, honey, high-fructose corn syrup, polyols, or high-lactose dairy. Portions follow current Monash University FODMAP thresholds, and where a food is only safe in a measured amount (coconut milk, canned tomato, avocado, maple syrup) the amount is written into the meal instead of left to guesswork.

Nutritionally, the week keeps protein at every meal, includes lactose-free dairy for calcium, and pulls fibre from oats, quinoa, seeds, potato skins, carrots and berries — the two things most commonly lost when people improvise a low FODMAP week. If you are new to the diet, read the getting started guide first, then come back and run this plan for your first week.

The 7-Day Plan

Day 1 — Monday

Featured recipe

Breakfast: Rolled oats (½ cup dry) cooked in lactose-free milk with 10 strawberries and 1 tbsp maple syrup
Lunch: Rice bowl with grilled chicken, ¾ cup zucchini, ½ cup red bell pepper and garlic-infused olive oil
Dinner: Chicken stir fry with tamari, ginger and spring onion greens over rice
Snacks: 10 almonds + 1 mandarin

Day 2 — Tuesday

Featured recipe

Breakfast: 2 scrambled eggs on 2 slices gluten-free toast with butter and 1 small tomato
Lunch: Leftover stir fry with extra carrot sticks
Dinner: Baked salmon with roast potato wedges and 15 green beans
Snacks: Lactose-free yogurt (¾ cup) + 2 tbsp pumpkin seeds

Day 3 — Wednesday

Featured recipe

Breakfast: Smoothie: unripe banana, ¼ cup blueberries, lactose-free milk, 1 tbsp peanut butter
Lunch: Quinoa salad (1 cup cooked) with cucumber, spinach, feta 40 g and lemon-olive oil dressing
Dinner: Gluten-free pasta (1 cup cooked) with homemade low FODMAP marinara and parmesan
Snacks: 30 g dark chocolate + 10 walnut halves

Day 4 — Thursday

Featured recipe

Breakfast: Overnight oats (½ cup) with lactose-free yogurt, chia and 1 kiwi
Lunch: Beef tacos on 3 corn tortillas with garlic-free taco seasoning, lettuce and fresh tomato salsa
Dinner: Roast chicken thighs with mashed potato and roasted carrots
Snacks: Rice cakes with peanut butter

Day 5 — Friday

Featured recipe

Breakfast: Buckwheat pancakes with maple syrup (2 tbsp) and strawberries
Lunch: Leftover roast chicken wrap in a corn tortilla with cucumber and garlic-free mayo
Dinner: Butter chicken curry (garlic-free, 100 g canned tomato per serve) with basmati rice
Snacks: 1 cup pineapple + 20 macadamias

Day 6 — Saturday

Featured recipe

Breakfast: Omelette with spinach, red bell pepper and cheddar, plus 1 orange
Lunch: Coconut chicken noodle bowl (rice noodles, 60 ml coconut milk cap, lime and ginger)
Dinner: Grilled steak with baked potato, butter and green salad with low FODMAP dressing
Snacks: Seeded low FODMAP crackers with hard cheese

Day 7 — Sunday

Featured recipe

Breakfast: Gluten-free toast with 2 poached eggs and grilled tomato
Lunch: Slow cooker beef stew with carrot, parsnip and potato
Dinner: Baked white fish with polenta, zucchini and lemon
Snacks: No-churn low FODMAP ice cream (½ cup)

Full Shopping List for the Week

Quantities assume one adult eating all 21 meals plus snacks. Double the protein, dairy and fruit for two people; grains and pantry items usually stretch.

Protein

Chicken breast (500 g), chicken thighs (600 g), beef mince (400 g), steak (2), salmon fillets (2), white fish (2), eggs (12), firm tofu (optional 170 g)

Vegetables

Carrots (1 kg), zucchini (3), red bell peppers (3), baby spinach (200 g), lettuce (1), cucumber (2), tomatoes (6), green beans (300 g), potatoes (1.5 kg), parsnip (2), spring onions (1 bunch), fresh ginger, lemons (3), limes (2)

Fruit

Strawberries (500 g), blueberries (150 g), oranges (3), mandarins (4), kiwi (3), pineapple (½), unripe bananas (3)

Grains & starches

Rolled oats (500 g), white or basmati rice (1 kg), quinoa (250 g), gluten-free pasta (500 g), gluten-free bread (1 loaf), corn tortillas (12), rice noodles (250 g), polenta (250 g), buckwheat flour (250 g), rice cakes

Dairy & alternatives

Lactose-free milk (2 L), lactose-free yogurt (1 kg), cheddar (250 g), parmesan (100 g), feta (100 g), butter (250 g), canned coconut milk (1)

Pantry & flavour

Garlic-infused olive oil, olive oil, tamari, maple syrup, canned chopped tomatoes (2), tomato paste, passata, tinned tuna, peanut butter (no honey), dark chocolate 70% (100 g), almonds, walnuts, macadamias, pumpkin seeds, chia seeds, cumin, coriander, paprika, turmeric, garam masala, dried oregano, salt, pepper

Two-Hour Sunday Prep Schedule

Cook a large batch of rice (4 cups dry) and refrigerate in portions — it reheats for Days 1, 2, 5 and 7.
Grill or bake all the chicken breast at once with garlic-infused oil, salt and pepper, then slice and store for the stir fry, bowls and wraps.
Make a double batch of low FODMAP marinara and freeze half in ice-cube trays for a fast pasta night later in the month.
Wash and chop carrots, cucumber and bell pepper into snack sticks and keep them in water in the fridge.
Portion oats into 4 jars with chia and lactose-free milk for overnight oats and quick porridge mornings.
Mix your own garlic-free taco and curry spice blends in small jars so no commercial blend sneaks onion powder in.
Bake one tray of seeded low FODMAP crackers for the week’s cheese snacks.

Want the longer version, including freezer labelling and reheating temperatures? Read the low FODMAP meal prep guide.

Portion Rules That Keep the Week Safe

Rule	Why it matters
One main plant food per meal	Give one vegetable or fruit its full Monash portion and keep the others at half so the total FODMAP load stays under your threshold.
Leave 2–3 hours between fruit servings	Fructose stacks. One fruit serving at breakfast and one mid-afternoon is safer than two together.
Cap coconut milk at 60 ml per serve	Coconut milk is only low FODMAP in small amounts — measure it rather than pouring a whole can into a curry for two.
Use garlic-infused oil, never garlic	Fructans are water-soluble, not oil-soluble, so infused oil gives the flavour without the FODMAPs.
Check every label for inulin and HFCS	Chicory root fibre, inulin, honey and high-fructose corn syrup hide in yogurts, bars, sauces and “high fibre” breads.
Keep lactose-free, not dairy-free	Lactose-free milk and hard cheeses keep calcium in the plan; you do not need to drop dairy entirely unless you also react to it.

Recipes From the Plan

Low FODMAP Fish Tacos with Lime Yogurt Sauce

Make garlic- and onion-free fish tacos with paprika-seasoned cod, crisp lettuce, grated carrot and a lime lactose-free yogurt sauce. This four-serving recipe uses two small corn tortillas per person and gives skillet and oven options, label checks and food-safety temperatures. Individual tolerance varies; this editorial recipe has not been laboratory tested and is not medical advice.

25 min4

Low FODMAP Shrimp Recipes (Garlic-Free Lemon Herb Skillet, 10 Minutes)

Shrimp is naturally FODMAP-free and cooks in three minutes, which makes it the fastest low FODMAP dinner there is. This garlic-free lemon herb skillet is the base recipe, with five variations and an exact timing guide so you never serve rubbery shrimp again.

16 min4

Low FODMAP Turkey Recipes (Juicy Herb Turkey Breast + 5 Ways)

Plain turkey is naturally low FODMAP - it is the garlic and onion in rubs, gravies and deli slices that cause trouble. This master herb turkey breast cooks in 35 minutes and turns into five different gut-friendly dinners.

55 min4

Low FODMAP Chicken Breast (Juicy Pan-Seared, 20 Minutes)

Juicy pan-seared low FODMAP chicken breast made with garlic-infused oil, lemon and herbs. Garlic-free, onion-free, ready in 20 minutes, with a doneness chart and make-ahead notes.

30 min2

Low FODMAP Ground Beef Recipes (One Skillet, 5 Ways)

One low FODMAP ground beef skillet base with five easy variations: taco bowls, bolognese, rice bowls, shepherd style bake and lettuce cups. Garlic-free, onion-free, 25 minutes.

40 min4

Low FODMAP Chicken Thighs (Crispy Skin, One Pan)

Crispy-skinned low FODMAP chicken thighs roasted on one pan with carrots and green beans. Garlic-free and onion-free, seasoned with garlic-infused oil, smoked paprika and lemon, on the table in 40 minutes.

45 min4

Low FODMAP Chicken Marinade (Garlic-Free, 5 Minutes)

A bold garlic-free and onion-free low FODMAP chicken marinade made with garlic-infused oil, lemon, tamari, maple syrup and herbs. Ready in 5 minutes, works on thighs, breasts, drumsticks and skewers, and freezes with the chicken for easy meal prep.

35 min4

Low FODMAP Lunch Box (5 Easy Packed Lunches)

A five-compartment low FODMAP lunch box formula with turkey wraps, crunchy vegetables, fruit and a garlic-free spread — packed in 12 minutes and still fresh at 1 pm.

22 min4

Low FODMAP Meal Prep: 4 Containers in 45 Minutes

A repeatable low FODMAP meal prep formula: one protein, one starch, two vegetables and a garlic-free dressing, portioned into four Monash-checked containers in 45 minutes.

45 min4

Free Tools to Run This Plan

Smart FODMAP Shopping List

Turn this week’s shopping list into a checkable list

Portion Calculator

Scale any portion and see when it turns high FODMAP

Recipe Converter

Swap your own family recipes into the plan

Food Checker

Check any ingredient before you add it

Meal FODMAP Checker

Estimate the total load of a full meal

Fiber Tracker

Keep fibre up while FODMAPs stay low

Related Guides & Hubs

Complete low FODMAP foods list Low FODMAP breakfast ideas Low FODMAP lunch recipes Low FODMAP dinner recipes Low FODMAP snacksMeal prep guideGetting started on the low FODMAP dietReintroduction protocol

What to Do After Week One

If your symptoms improve on this plan, that is useful diagnostic information — it suggests FODMAPs are a real driver for you. Run the same week two or three more times (swapping proteins and fruits so it does not get dull) until symptoms are stable for at least a week, then start structured reintroduction rather than staying restricted.

Reintroduction means challenging one FODMAP group at a time over three days with a washout between challenges, while the rest of your diet stays low FODMAP. Most people find they tolerate several groups perfectly well and only need to limit one or two — which makes the long-term diet far wider than this week. The reintroduction protocol walks through the exact test foods and doses.

If nothing changes after four to six weeks of accurate elimination, FODMAPs are probably not your main trigger. Stop, reintroduce your normal foods, and talk to your doctor about other causes such as bile acid issues, coeliac disease, motility problems or stress-driven gut symptoms.

Frequently Asked Questions

Common questions about low FODMAP meal planning

Want Your Own Recipes in the Plan?

Paste any family recipe into the free Recipe Converter and get a low FODMAP version with safe portions and swaps you can slot straight into this week.

Our ebook

The 28-Day Low FODMAP Reset

Stop deciding what to eat. Four weeks of meals, shopping lists and 60 onion-free, garlic-free recipes, plus a step-by-step reintroduction protocol so you can get your foods back.

28-day meal plan, every meal chosen
4 printable weekly shopping lists
60 garlic-free recipes
portion reference tables
2-hour Sunday prep method
Reintroduction protocol and trackers

Get the ebook 63 pages Instant PDF download

Medical disclaimer: This meal plan is for general information only and is not medical advice or a personalised nutrition prescription. The low FODMAP diet is a diagnostic tool best followed with a doctor or registered dietitian, especially before restricting food groups long term. Individual tolerance varies, energy needs differ, and portion data changes as Monash University retests foods.