FODMAPs Meal Plan
Week 1
MONDAY
Breakfast
Spinach omelette
Snack
A banana
Lunch
Sardine salad – combine a tin of sardines with rocket, tomatoes, radishes, olive oil and lemon juice
Snack
A few walnuts
Dinner
Courgette, Fennel, Feta Bake* with green salad
Make enough for tomorrow’s lunch.
Preparation for tomorrow’s breakfast:
Cinnamon Seed Muesli
Combine oat flakes pumpkin seeds, sunflower seeds, ground chia seeds and ground cinnamon in a large tin. Mix well. In the evening put some muesli mixture into a bowl and pour on coconut milk. Cover with a plate or lid.
TUESDAY
Breakfast
Cinnamon seed muesli – soaked.
Snack
A punnet of raspberries
Lunch
Courgette, Fennel, Feta Bake from yesterday with green salad
Snack
Gluten free oat cakes with almond nut butter
Dinner
Baked salmon with stir fried vegetables*
WEDNESDAY
Breakfast
Buckwheat Muesli – Combine buckwheat flakes with toasted pumpkin seeds, hazelnuts and Brazil nuts. Serve with rice milk or almond milk.
Snack
A kiwi fruit
Lunch
Carrot and walnut salad* with a smoked mackerel fillet
Dinner
Almond and Vegetable Korma * with basmati rice
THURSDAY
Breakfast
2 soft boiled eggs with steamed carrot soldiers
Snack
A pink grapefruit
Lunch
Almond and vegetable korma from yesterday
Snack
2 gluten free oat cakes with tahini
Dinner
Polenta, Olive and Tomato Bake* with rocket salad
Preparation for tomorrow’s breakfast:
Put some Cinnamon Seed Muesli to soak
FRIDAY
Breakfast
Cinnamon seed muesli – soaked overnight
Snack
A small bunch of grapes
Lunch
Polenta, Olive and Tomato Bake from yesterday
Snack
A handful of pumpkin seeds
Dinner
Sweet Potato and Salmon Patties* with carrot salad
SATURDAY
Breakfast
Scrambled tofu with tomatoes
Snack
A punnet of blueberries
Lunch
Sweet Potato and Salmon Patties from yesterday
Snack
A few hazelnuts
Dinner
Courgette Tortilla* with rocket salad
SUNDAY
Breakfast
Greek yoghurt with strawberries
Snack
A banana
Lunch
1 pot lemon chicken with vegetables*
Snack
A few olives
Dinner
Raw carrot and almond loaf* with potato salad
Week 2
MONDAY
Breakfast
Porridge made with gluten free oats
Snack
A grapefruit
Lunch
Left over chicken and vegetables from yesterday
Snack
Slice of carrot and almond loaf from yesterday
Dinner
Quinoa and Green Bean Bonanza *
TUESDAY
Breakfast
Nutty Ginger Buckwheat
Cook ½ cup of buckwheat groats and ½ tsp of ground ginger in 1 cup of water or rice or oat milk and a pinch of salt. Simmer with the lid on until all the liquid is absorbed. Stir in a tsp of hazelnut butter and serve.
Snack
Cantaloupe melon
Lunch
Quinoa and Green Bean Bonanza from yesterday
Snack
A few Brazil nuts
Dinner
Warm Chicken,Tomato and Spinach Salad*
WEDNESDAY
Breakfast
Coconut yoghurt with pumpkin seeds
Snack
A kiwi fruit
Lunch
Chicken,Tomato and Spinach Salad from yesterday
Snack
A few olives
Dinner
Cheesy Millet and Aubergine Bake * with a green salad
Prepare tomorrow’s breakfast:
Soak almonds and oat flakes in oat milk overnight.
THURSDAY
Breakfast
Almond Oat Crunch – Soaked
Snack
A punnet of raspberries
Lunch
Cheesy millet and aubergine bake from yesterday
Snack
Gluten free oat cakes with hazelnut butter
Dinner
Courgette and Potato Bake* with tomato salad
FRIDAY
Breakfast
2 soft boiled eggs with steamed green bean soldiers
Snack
A banana
Lunch
Courgette and Potato Bake from yesterday
Snack
A handful of hulled hemp seeds
Dinner
Baked salmon with stir fried vegetables*
SATURDAY
Breakfast
Polenta with pesto
Snack
A pink grapefruit
Lunch
Spicy Sweet Potato Soup* with Carrot and walnut salad*
Snack
Almond butter with carrot sticks
Dinner
Red Rice and Green Bean Risotto*
SUNDAY
Breakfast
Savoury Seed Truffles*
Snack
A punnet of blueberries
Lunch
Dill roasted mackerel with tomatoes and steamed vegetables*
Snack
Savoury seed truffles from earlier
Dinner
Red Rice and Green Bean Risotto from yesterday
Week 3
MONDAY
Breakfast
Buckwheat Bonanza – Combine buckwheat flakes with a selection of chopped nuts and seeds and some rice or oat milk.
Snack
A kiwi fruit
Lunch
Mackerel Salad*
Snack
Trail mix – combine hazelnuts, sunflower seeds and flaked coconut
Dinner
Nutty Buckwheat Loaf* with steamed kale
TUESDAY
Breakfast
Gluten free oats with pecan nuts and oat milk
Snack
A banana
Lunch
Nutty Buckwheat Loaf from yesterday
Snack
A few Brazil nuts
Dinner
Courgette Tortilla*
Preparation for tomorrow’s breakfast:
Chia breakfast bowl – soak chia seeds in almond milk
WEDNESDAY
Breakfast
Chia breakfast bowl – soaked overnight. Add a drizzle of maple syrup or chopped nuts if desired
Snack
A punnet of raspberries
Lunch
Buckwheat noodles with chard and coconut milk
Snack
A few almonds
Dinner
Smoky Veggie Goulash* with basmati rice
THURSDAY
Breakfast
Porridge made with gluten free oats
Snack
A clementine
Lunch
Smoky Veggie Goulash from yesterday
Snack
A few walnuts
Dinner
Chestnut patties* with romaine lettuce wraps
FRIDAY
Breakfast
Berry salad with almond butter dressing (mix almond butter with water and lemon juice to pouring consistency)
Snack
A few olives
Lunch
Chestnut patties from yesterday
Snack
A few carrot sticks and hazelnuts
Dinner
Baked trout with flaked almonds and roasted fennel*
Preparation for tomorrow’s breakfast:
Nutty Cacao Smoothie – Put 2 tbsp almonds, 2 tbsp hazelnuts and 1 tbsp sunflower seeds to soak overnight.
SATURDAY
Breakfast
Nutty Cacao Smoothie
Drain and rinse the nuts and seeds and put them in a blender with a tbsp of cacao powder and 2 cups of rice or oat milk. Blend until smooth. Add maple syrup if desired.
Snack
A couple of slices of pineapple
Lunch
Almond Butter and Alfalfa Wraps*
Snack
Carrot sticks with black olive tapenade
Dinner
Crunchy Vegetable Crumble* with steamed new potatoes and gravy
SUNDAY
Breakfast
Greek yoghurt with toasted seeds
Snack
A banana
Lunch
Roast chicken and vegetables
Snack
Fruit salad – combine sliced kiwi fruit, berries and clementine segments.
Dinner
Crunchy Vegetable Crumble from yesterday