Meal Ideas for the low FODMAP diet Breakfast Lunch/Dinner L ½ cup oatmeal Sandwich on gluten free or sourdough bread Baked pork chop ½-1 cup fresh berries lean turkey, hard cheese, lettuce, tomato ½ cup sweet potato Walnuts mayonnaise Tossed salad with tomato and cucumber Lactose free milk 1 cup (15-17) grapes Salad dressing Baked chips 2 eggs Grilled scallops Gluten free or sourdough toast Homemade chicken and rice soup Quinoa with sautéed celery, broccoli, carrots, 1 cup cantaloupe Rice crackers peas, and corn ½ cup mandarin oranges 1 cup raspberries with whipped cream Egg omelet with tomatoes, spinach, cheese Potatoes Corn quesadilla Turkey 1 orange Chicken, cheese, chopped tomatoes Gravy from the bird thickened with corn starch 2 Tbsp avocado Mashed potatoes Cold cereal- Rice Krispies, Corn flakes, Corn or Baby carrots 1/3 cup corn Rice Chex, Cheerios 1 banana Tossed salad with lean protein (chicken, tuna) Grilled kabobs with chicken, green bell pepper, Lactose free milk cucumber, tomato, shredded carrots, feta olive tomato, zucchini oil or balsamic vinegar dressing Brown rice or quinoa Cream of rice cereal with 1 tsp brown sugar Rice cakes ½-1 cup blueberries Gluten free pasta, shrimp, diced tomato, basil, Kiwifruit garlic infused olive oil, toasted pine nuts, Gluten free or sourdough bread Firm tofu sautéed with bok choy, carrots, red Parmesan cheese 2 Tbsp peanut or almond butter bell pepper, broccoli bits, green part of scallion Lactose free yogurt Grilled salmon or white fish with lemon white or brown rice Baked potato or brown rice Gluten free pancake/waffles Soy sauce ½ cup steamed broccoli or allowed vegetable 2 Tbsp pure maple syrup Grilled chicken Lactose free milk Sushi – California roll, salmon avocado, spring Medium baked potato, butter roll, etc. Roasted carrots Soy sauce Gluten free mac and cheese (made with It’s important to always check packaged and Lactose free milk) processed foods for high FODMAP Sautéed spinach ingredients. .