The biggest complaint about the low FODMAP diet isn't the restrictions — it's the monotony. You find two or three safe meals and eat them on repeat until you can't face another plain chicken breast. These low FODMAP meal ideas break that cycle with a full week of breakfasts, lunches, and dinners using different proteins, grains, and vegetables each day.
Every meal below uses ingredients safe during the elimination phase. For a full breakdown of safe foods and portions, refer to our low FODMAP foods list.
Monday
Breakfast — Blueberry Oatmeal. Cook 1/2 cup rolled oats with 1 cup lactose-free milk. Top with 1/4 cup blueberries, 1 tablespoon maple syrup, and cinnamon. Oats are safe at 1/2 cup dry; go beyond that and fructan content creeps up.
Lunch — Grilled Chicken Salad. Mixed greens with 5 oz grilled chicken breast, 1/2 cup sliced bell peppers, 1/4 cup shredded carrots, and 5 cherry tomatoes. Dress with garlic-infused olive oil and red wine vinegar.
Dinner — Salmon with Rice and Green Beans. Pan-sear a 6 oz salmon fillet in garlic-infused olive oil. Serve with 1 cup white rice and 3/4 cup steamed green beans with lemon and dill.
Tuesday
Breakfast — Eggs with Arugula and Sourdough. Scramble 2 eggs with 1 cup fresh arugula in butter. Serve alongside 2 slices of toasted sourdough spelt bread.
Lunch — Turkey Lettuce Wraps. Wrap 4 oz sliced deli turkey (Boar's Head Ovengold is a clean option — no onion or garlic) in butter lettuce leaves with sliced cucumber, shredded carrots, and a drizzle of soy sauce.
Dinner — Tofu Stir-Fry with Bok Choy. Stir-fry 2/3 cup cubed firm tofu in sesame oil with 1 cup bok choy, 1/2 cup sliced zucchini, and 1/2 cup red bell pepper. Season with soy sauce, ginger, and chili flakes. Serve over jasmine rice.
Wednesday
Breakfast — Banana Peanut Butter Smoothie. Blend 1 firm medium banana, 2 tablespoons peanut butter, 1 cup lactose-free milk, and 1 tablespoon hemp seeds. Use a firm banana — riper bananas have higher fructan content.
Lunch — Tuna Salad on Rice Cakes. Mix one 5 oz can of tuna with 1 tablespoon mayonnaise (Sir Kensington's Classic has no garlic), diced celery, and lemon juice. Serve on 4 plain rice cakes.
Dinner — Chicken Thighs with Roasted Potatoes and Carrots. Season 2 chicken thighs with salt, pepper, thyme, and garlic-infused olive oil. Roast at 425 F with 1 diced potato and 1 cup carrots for 35 minutes.
Thursday
Breakfast — Overnight Oats. Combine 1/2 cup rolled oats, 1 cup oat milk, 1 tablespoon maple syrup, and 2 tablespoons hemp seeds in a jar overnight. Top with 5 sliced strawberries and shredded coconut.
Lunch — White Rice Bowl. 1 cup cooked white rice topped with 1/2 cup canned chickpeas (rinsed — rinsing reduces GOS), 1/2 cup diced cucumber, 1/4 cup crumbled feta, and parsley. Dress with lemon juice and olive oil.
Dinner — Grilled Pork Chops with Mashed Potatoes. Pan-sear a 6 oz pork chop seasoned with salt, pepper, and rosemary. Serve with mashed potatoes (butter and lactose-free milk) and 1/2 cup steamed broccoli.
Friday
Breakfast — Rice Porridge. Simmer 1/2 cup white rice in 2 cups water until creamy (about 20 minutes). Top with 1/2 cup sliced strawberries, maple syrup, and 10 chopped walnuts.
Lunch — Grilled Shrimp Salad. Toss 5 oz grilled shrimp with 2 cups arugula, 1/2 cup sliced bell peppers, 6 grapes (halved), and 1 oz shaved Parmesan. Dress with olive oil and balsamic vinegar.
Dinner — Beef Stir-Fry. Slice 5 oz sirloin thin. Stir-fry in garlic-infused olive oil with 1 cup bok choy, 1/2 cup zucchini, and 1/2 cup bean sprouts. Season with soy sauce and ginger. Serve over rice noodles.
Saturday
Breakfast — Pancakes. Make pancakes with 1 cup gluten-free flour blend (Bob's Red Mill 1-to-1), 1 egg, 3/4 cup lactose-free milk, and 1 tablespoon melted butter. Top with sliced banana and maple syrup.
Lunch — BLT Lettuce Wraps. Wrap 3 slices of bacon, 1 sliced roma tomato, and shredded iceberg lettuce in butter lettuce leaves. Add garlic-free mayonnaise.
Dinner — Baked Cod with Rice. Season a 6 oz cod fillet with lemon zest, salt, and pepper. Bake at 400 F for 12-15 minutes. Serve with 1 cup white rice and 1/2 cup steamed bok choy drizzled with olive oil.
Sunday
Breakfast — Veggie Omelet. Make a 3-egg omelet with 1/2 cup diced bell pepper, 1/4 cup chopped chives, and 1 oz shredded cheddar. Serve with 2 slices of sourdough toast.
Lunch — Rice Paper Rolls. Fill rice paper wrappers with 4 oz cooked shrimp, rice noodles, julienned carrots, cucumber strips, and fresh mint. Dip in soy sauce with lime and ginger.
Dinner — Roast Chicken with Butternut Squash. Roast 2 chicken leg quarters rubbed with garlic-infused olive oil, salt, pepper, and dried herbs. Serve with 1/2 cup roasted butternut squash and 1 cup roasted zucchini.
Making It Work
A few principles keep this sustainable. Batch your proteins: grill chicken on Sunday and use it in Monday's salad and Wednesday's leftovers. Keep garlic-infused olive oil, soy sauce, maple syrup, and lemons stocked — these four ingredients make almost anything taste good without adding FODMAPs.
For between-meal hunger, see our list of 20 low FODMAP snacks that cover both store-bought and homemade options.
Eating Out on Low FODMAP
Next time you're eating out, DinePick can flag high-FODMAP items instantly — join the waitlist to try it first.