Low Fodmap Meal Plan – Elimination Plan – 1 Week

Low Fodmap Meal Plan – Elimination Plan – 1 Week

Meal planning is a great way to get organised before heading to the supermarket to get ready for the week!   It is also one of the best ways to stick to the Low FODMAP diet. Being prepared ensures that you have ‘safe’ foods either on hand or already prepared and are less likely to give in to temptation when you find yourself getting hungry.

You may be surprised at the variety of foods that can be eaten in the elimination phase. It is also important to note that there are no limits as to the amount of food that can be eaten – only portion sizes in relation to certain foods that may not be tolerated over certain amounts (These amounts are listed in the meal plan or individual recipes).

The elimination diet should followed until symptoms are controlled.   It should not be followed longer than 4 weeks however and at that point, foods should begin to be reintroduced.



BREAKFAST : Scrambled Eggs/20gm Avocado/Tomatoes with salt and pepper
SNACK : Smoothie – Cucumber and Mint
LUNCH : Vermicelli Salad
SNACK : 2 tbs Peanuts
DINNER : Beef Burgundy
DESSERT : Cranberry Almond Nut Bars


BREAKFAST : Zucchini Fritters with Lactose Free Yogurt
SNACK : Corn Chips – Plain
LUNCH : Maple Sesame Chicken Wings
SNACK : Frozen Grapes
DINNER : Pumpkin pasta
DESSERT : Lactose Free Yogurt


BREAKFAST : Breakfast Muffins
SNACK : Dried Banana Chips
LUNCH : Salmon with baked or fried potatoes & salad
SNACK : Gluten Free Pretzels
DINNER : One Pan Chicken Dinner
DESSERT : Jelly (with lactose free cream if desired)


BREAKFAST : Fluffy Blueberry Pancakes
SNACK : Veggie sticks with Dip
LUNCH : Rice Filled Bake Tomatoes
SNACK : Brazil Nut shortbreads
DINNER : Indian spiced salmon and sweet potatoes (<1/2 cup)
DESSERT : Popcorn


BREAKFAST : Bircher Muesli
SNACK : Hard Boiled Egg
LUNCH : Lemon Paprika Chicken
SNACK : Popcorn
DINNER : Skillet Rosemary Pork Chops 
DESSERT : Strawberries with lactose free whipped cream


BREAKFAST : Chai Pudding Parfait
SNACK : Peanuts/walnuts
LUNCH : Mason Jar Salad – Maple Mustard Chicken
SNACK : Choco Caramel Slice
DINNER : Herb crusted Pork Fillet with mixed vegetables
DESSERT :Berry Bliss Balls


BREAKFAST : Ham and Pineapple Skewers
SNACK : Blueberries (<20)
LUNCH : Venetian Meatballs with spaghetti sauce
SNACK :  Tofu and Sunflower seed spread on gluten free crackers
DINNER : Chicken Tandoori with rice
DESSERT : Dark chocolate pieces