Example of Low FODMAP Vegetarian Meal Plan1 WEEK 1 BREAKFAST LUNCH DINNER SNACK/DESSERT
Fruit and vegetable blend Brown rice and quinoa salad Vegetarian curry with tofu Chia seed pudding trifle with MONDAY with feta and roasted lactose free yogurt, homemade vegetables muesli, raspberry sauce and dark choc chips Oats and/or quinoa porridge with maple syrup and either Low FODMAP bread with Lentil and vegetables cottage Rice cakes with peanut butter blueberries/raspberries/ grilled eggplant, mozzarella pie with pumpkin and potato or hard cheese TUESDAY strawberries, topped with sliced slice, tomato and basil mash almond Low FODMAP vegetables Scrambled eggs on low (potatoes, pumpkin, Grilled tofu with steamed Homemade popcorn WEDNESDAY FODMAP bread capsicums/bell pepper, broccoli, stir-fried kale and zucchini/courgette frittata garden salad
Lactose free yoghurt with low Rice salad with boiled eggs, Eggplant gluten-free pasta bake Carrot and cucumber sticks THURSDAY FODMAP muesli and berries cube chopped cheese, olives with roasted capsicum (bell and capers pepper) and pumpkin dip
Low FODMAP homemade Rice paper rolls with tofu and Vegetables and tofu kebabs with Handful of low FODMAP nuts FRIDAY granola muesli with low vegetables a satay sauce marinade with and an orange FODMAP milk potato salad
Stuffed capsicums (bell pepper) Poached eggs on wilted spinach Low FODMAP minestrone/ and zucchini (courgette) with Low FODMAP fruit salad SATURDAY on low FODMAP bread soup with gluten free pasta tempeh, grated cheese, feta brown rice and quinoa
Oats and quinoa flakes banana Nut roast with low FODMAP Tempeh tacos with chopped Chocolate and peanut butter SUNDAY pancakes with maple syrup roasted vegetables tomatoes, lettuce, corn (small cake in mug amount)
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Example of Low FODMAP Vegetarian Meal Plan1 WEEK 2 BREAKFAST LUNCH DINNER SNACK/DESSERT
Green smoothie (e.g. Jacket potato with cottage Gluten-free spaghetti with Chocolate protein balls 2 MONDAY spinach, kale, cucumber, cheese and chives ratatouille sauce with side salad ginger, kiwi, pineapple)
Scrambled eggs on low Quinoa salad with roasted Grilled tofu with potato wages, Raspberry and dark choc-chips TUESDAY FODMAP toast pumpkin and pine-nuts roasted fennel and glazed muffins carrots
Muesli with fresh berries and Tofu and avocado/vegetables Gluten free pasta with Banana and vanilla chia seed WEDNESDAY lactose free milk or coconut sushi with tamari sauce homemade pesto sauce with cup topped with crushed cream side dish mozzarella caprese peanuts
Banana, blueberry, oats, Egg and mayo and chives low Eggplant (aubergine) goulash Low FODMAP fruit and THURSDAY almond meal smoothie FODMAP sandwich with polenta and sauerkraut marshmallow kebabs
Chocolate protein shake Tofu Mexican soup with corn Gluten-free pizza base with low Banana cake FRIDAY chips or toasted corn tortilla FODMAP ingredients strips
French toast bread with Roasted vegetable rissoles Vegetables stir-fry (zucchini, Orange flourless cake maple syrup and chopped (chickpeas, pumpkin carrot, capsicums (peppers), bok choy SATURDAY strawberries zucchini) with Greek salad with ginger, lemongrass, served with rice noodles
Spinach and kale omelette Homemade vegetarian gluten Saffron risotto Pina colada sorbet with SUNDAY free lasagna and side salad coconut cream, pineapple, mint
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1 Choose the Low FODMAP ingredients you can safe tolerate to make your recipes and consume the quantities indicated by Monash University on their low FODMAP app for Smartphones.
Make sure that the gluten-free commercially prepared food, such as bread, muesli and other cereals, do not contain high FODMAP ingredients. Also lactose free yoghurt may contain high FODMAP ingredients such as inulin.
2 Made with quinoa flakes, almond meal, cacao powder, flaxseed meal, peanut or other nut butter, coconut oil, vanilla essence, cinnamon or all spice mix, shredded coconut to roll the balls in at the end. Store the protein balls in the fridge.
If you have any comments, questions or suggestions, please do not hesitate to contact me via my website: www.lowFODMAPdiets.com