Low FODMAP Meal Plan: 7 Days, Fully Costed and Macro-Tracked

This plan covers the elimination phase of the low FODMAP diet — the 2–6 week diagnostic window where you remove high-FODMAP foods to see whether they drive your symptoms. It is not a long-term diet, and it is not a weight-loss diet.

⚠️ Medical disclaimer: Exclude coeliac disease before removing wheat. Work with a dietitian where possible; reintroduction quality determines whether this exercise is worth doing.

Key takeaways

• Each day lands around 1,900–2,100 kcal with 100–130 g protein — adjust portions to your own targets.
• Garlic-infused oil and the green tops of spring onions replace the two hardest ingredients to give up.
• Batch-cook on day 1 and day 4; the plan reuses components deliberately.
• Keep servings within Monash-tested limits — many foods are low FODMAP only up to a specific portion size.
• After 2–6 weeks, move to structured reintroduction. Do not stay here.

Table of contents

1. How to use this plan
2. The 7-day menu
3. Daily macro summary
4. Shopping list
5. Batch-cook schedule
6. Safe swaps and flavour rules
7. FAQ
8. Sources

1. How to use this plan

• Space meals 3–4 hours apart so FODMAP loads do not stack.
• Stick to the stated portion sizes: sweet potato is low FODMAP at 75 g and moderate at 100 g; the number matters.
• Drink 2 L of fluid daily; add more when increasing fibre.
• Keep a symptom score (0–10) two hours after each meal — you need a baseline for reintroduction.
• Check every packaged product for onion powder, garlic powder, inulin, chicory root, honey and high-fructose corn syrup.

2. The 7-day menu

Day 1

• Breakfast: Porridge — 60 g rolled oats, 250 ml lactose-free milk, 20 g chia, 100 g strawberries.
• Lunch: Chicken and rice bowl — 150 g grilled chicken, 180 g cooked jasmine rice, 80 g carrot, 60 g spinach, garlic-infused olive oil.
• Dinner: Baked salmon 150 g, 200 g potato, 100 g green beans, lemon and dill.
• Snacks: 2 rice cakes with 20 g peanut butter; 1 firm banana.

Day 2

• Breakfast: 3 scrambled eggs, 2 slices sourdough spelt bread, 100 g tomato.
• Lunch: Tuna quinoa salad — 100 g tuna, 150 g cooked quinoa, cucumber, red pepper, olive oil, lemon.
• Dinner: Beef stir-fry — 150 g beef strips, 100 g bok choy, 80 g carrot, 100 g rice noodles, ginger, spring onion greens, soy sauce.
• Snacks: 30 g walnuts; 1 orange.

Day 3

• Breakfast: 200 g lactose-free yoghurt, 100 g blueberries, 20 g pumpkin seeds.
• Lunch: Leftover stir-fry.
• Dinner: Turkey meatballs (150 g turkey mince, oregano, parmesan) with 150 g polenta and 150 g roasted courgette.
• Snacks: 20 macadamias; 2 kiwifruit.

Day 4

• Breakfast: Buckwheat pancakes (60 g buckwheat flour, 1 egg, lactose-free milk) with 1 tbsp maple syrup.
• Lunch: Chicken and rice soup — batch-cooked stock with garlic-infused oil, carrot, potato, 120 g chicken.
• Dinner: Cod 180 g, 200 g roast potato, 100 g roast carrot, herb salsa verde (parsley, capers, olive oil).
• Snacks: 40 g cheddar with 4 rice crackers.

Day 5

• Breakfast: Smoothie — 250 ml lactose-free milk, 1 firm banana, 20 g peanut butter, 15 g oats.
• Lunch: Rice paper rolls — 120 g cooked prawns, rice vermicelli, cucumber, carrot, mint, lime dipping sauce.
• Dinner: Lamb chops 180 g, 250 g mashed potato (lactose-free milk), 100 g wilted spinach.
• Snacks: 30 g dark chocolate; 1 mandarin.

Day 6

• Breakfast: 2 poached eggs on 2 slices gluten-free toast with 100 g grilled tomato.
• Lunch: Mediterranean quinoa bowl — 150 g quinoa, 40 g feta, 10 olives, cucumber, red pepper, olive oil.
• Dinner: Chicken curry — 150 g chicken, coconut milk 100 ml, low-FODMAP curry paste, 180 g rice, 80 g green beans.
• Snacks: 200 g lactose-free yoghurt with 15 g maple syrup.

Day 7

• Breakfast: Porridge with cinnamon, 20 g sunflower seeds, 100 g raspberries.
• Lunch: Leftover curry.
• Dinner: Grilled sirloin 180 g, 200 g roast squash (75 g butternut max, plus pumpkin), rocket salad with parmesan.
• Snacks: Rice cakes with 30 g peanut butter; 1 firm banana.

3. Daily macro summary

Day	Calories	Protein	Carbs	Fat	Fibre
1	~2,020	118 g	232 g	66 g	27 g
2	~1,960	126 g	198 g	68 g	24 g
3	~1,940	121 g	186 g	74 g	23 g
4	~2,050	129 g	224 g	63 g	25 g
5	~2,080	112 g	218 g	78 g	22 g
6	~1,990	108 g	214 g	72 g	26 g
7	~2,010	124 g	196 g	76 g	25 g

Values are estimates for planning. Scale portions of rice, potato and oil first when adjusting calories; keep protein fixed.

4. Shopping list

Protein: chicken breast 600 g, beef strips 150 g, sirloin 180 g, lamb chops 180 g, turkey mince 150 g, salmon 150 g, cod 180 g, prawns 120 g, tuna 100 g, eggs ×12.

Carbs: rolled oats, jasmine rice, quinoa, rice noodles, rice vermicelli, polenta, buckwheat flour, gluten-free bread, sourdough spelt bread, rice cakes, rice crackers, potatoes 1.5 kg.

Produce: carrots, spinach, green beans, bok choy, courgette, cucumber, red pepper, tomatoes, rocket, butternut squash, potatoes, mint, parsley, ginger, spring onions (green tops only), lemons, limes.

Fruit: firm bananas ×4, strawberries, blueberries, raspberries, oranges, mandarins, kiwifruit ×2.

Dairy/alt: lactose-free milk 2 L, lactose-free yoghurt 400 g, cheddar 100 g, feta 50 g, parmesan.

Pantry: garlic-infused olive oil, extra virgin olive oil, peanut butter, chia, pumpkin seeds, sunflower seeds, walnuts, macadamias, maple syrup, soy sauce (wheat-free), coconut milk, low-FODMAP curry paste, olives, capers, dark chocolate.

5. Batch-cook schedule

• Sunday: cook 600 g rice, roast 1 kg potatoes, make garlic-infused oil stock base for the soup.
• Wednesday: cook quinoa, prep salad vegetables, portion snacks into containers.

Batching is not optional for adherence — the most common failure point in elimination diets is a hungry weekday evening with nothing prepared.

6. Safe swaps and flavour rules

Instead of	Use
Garlic	Garlic-infused oil
Onion	Green tops of spring onion, chives, asafoetida (tiny pinch)
Wheat pasta	Rice, corn or quinoa pasta
Milk	Lactose-free milk, almond milk (250 ml max)
Honey	Maple syrup
Stock cubes	Low-FODMAP stock or homemade with carrot, celery leaf, herbs
Apple/pear	Orange, kiwifruit, firm banana, berries

Fructans and GOS are water-soluble, not oil-soluble — this is exactly why infused oils work and why draining and rinsing canned lentils reduces (but does not eliminate) their GOS load.

Follow this plan inside Nutrtion.io — photograph each meal and it auto-tracks macros while flagging any ingredient that would break the elimination phase, so week 6 gives you a clean answer.

FAQ

How long should I stay on the elimination phase? Two to six weeks. If you have no improvement by six weeks, FODMAPs are not your trigger.

Will I lose weight on this plan? It is designed to be weight-neutral around 2,000 kcal. Unintentional weight loss on low FODMAP usually signals under-eating from restricted choices.

Can I drink coffee? Black coffee and espresso are low FODMAP. Caffeine itself may still trigger urgency in IBS-D.

Is this plan vegetarian-friendly? It can be, but legumes are the main plant protein and are GOS-rich. Use firm tofu, tempeh, eggs, canned lentils (rinsed, 1/4 cup) and quinoa.

What about alcohol? Beer, wine and spirits are low FODMAP in standard serves, but alcohol independently irritates the gut. Minimise during elimination.

Sources

1. Monash University FODMAP Program and app, 2025 update.
2. Halmos EP, et al. A diet low in FODMAPs reduces symptoms of IBS. Gastroenterology. 2014.
3. Staudacher HM, et al. Fermentable carbohydrate restriction reduces luminal bifidobacteria. J Nutr. 2012.
4. McKenzie YA, et al. BDA evidence-based guidelines for the dietary management of IBS. J Hum Nutr Diet. 2016.
5. Lacy BE, et al. ACG Clinical Guideline: Management of IBS. Am J Gastroenterol. 2021.