Low-FODMAP meal prep batches safe carbs, proteins, and veg into mix-and-match boxes that keep FODMAP load low all week.
FODMAP Load
FODMAP Load
FODMAP Load
Cook Once, Mix Many
- One grain, two proteins, three veg
- Slice after chilling for neat portions
- Rotate sauces for fresh feel
Batch cook
Grab-And-Go Assemblies
- Rice cups + tofu strips
- Leafy mix dressed at table
- Yogurt herb dip in tubs
Cold builds
Freezer-Friendly Batches
- Meatballs or mince in passata
- Soup in flat “slab” bags
- Label with date and serves
Make-ahead
Planning with a gentle gut in mind needs structure and a little patience. The payback is calm meals that still taste great. This guide shows a clear path to cook in blocks, portion smartly, and keep variety through the week without stacking triggers.
Low-FODMAP Meal Planning Steps
Start with scope. Pick a five-day window first, then scale to seven once the routine clicks. Set one base grain, two proteins, and three vegetables. That mix carries through lunches and dinners with little fuss.
Next, define portions before cooking. Use containers that match your serving targets, not the pot size. Label lids with painter’s tape so the right box lands in the right day.
Hit the store with a short list. Choose plain items without sweeteners like honey or agave. Pick oils and salt-only spice blends. Scan labels for inulin, chicory, high-fructose corn syrup, and polyols such as sorbitol or mannitol.
Build Your Base
Steam rice, quinoa, or millet. Cook them in broth if you like, then chill on a sheet pan so grains stay loose. Bag into single-serve cups for quick assembly.
Add Protein
Bake chicken thighs, firm tofu slabs, or fish fillets. Season with garlic-infused oil, pepper, and herbs. Slice after chilling so portions stay neat.
Pack Vegetables
Roast carrots, zucchini, and bell peppers on separate trays. Keep brassica stems light and head florets within green limits. Hold onions and garlic; swap to the green tops of scallions and chives for that same savory lift.
| Food | Low-FODMAP Serve | Watch-Outs |
|---|---|---|
| Cooked rice | 1 cup cooked | Plain; avoid onion stock |
| Quinoa | 1 cup cooked | Rinse to reduce saponins |
| Potato | 1 medium | Skip garlic butter |
| Carrot | Reasonable free | Pair with safe dips |
| Zucchini | 1/2 cup cooked | Large serves add load |
| Broccoli florets | 3/4 cup | Go easy on stalks |
| Canned chickpeas (rinsed) | 1/4 cup drained | Stick to canned, not dry |
| Canned lentils (rinsed) | 1/2 cup | Drain well to reduce GOS |
| Firm tofu | ~170 g | Silken styles run higher |
| Chicken | 120–150 g | Plain marinades only |
| Fish | 120–150 g | Watch crumb coatings |
| Lactose-free milk | 1 cup | Plain, no inulin |
| Hard cheese | 2 slices | Skip onion jam |
| Peanut butter | 2 tbsp | No high-fructose corn syrup |
Portions shift by brand and ripeness, so cross-check against Monash FODMAP basics as you plan. Build plates with one green serve from each group, then add small extras only when symptoms are steady.
Smart Batching For Busy Weeks
Proteins That Reheat Well
Chicken thighs stay juicy across days. Firm tofu crisps when pan-seared then finishes in the oven. Salmon bakes fast and tastes fine cold in grain bowls. Keep spice rubs simple and dry so moisture stays where it should.
Carb Bases That Stay Fluffy
Cook grains with a 1:1.25 to 1:1.5 water ratio, rest ten minutes, then spread on a sheet to steam off. Pack into shallow containers. Reheat with a splash of water and a lid to bring back the soft bite.
Veg Sides That Hold Texture
Roast at a higher heat for caramel edges. Keep trays single-layered. Store each veg on its own so nothing turns soggy. Dress leaves at the table, not in advance.
Flavor Without FODMAP Spikes
Aromatics And Swaps
Use garlic-infused oil for aroma without the fructans. Lean on leek greens, scallion tops, and chives. Toast spices in the pan, then add the oil to pull flavor into the dish.
Sauce Builders
Stir tahini with lemon juice, water, and salt. Blend roasted red peppers with olive oil for a quick spoon sauce. Try a yogurt-based herby dressing when dairy is lactose-free.
Spice Rubs
Mix paprika, cumin, coriander, and black pepper. Add citrus zest for lift. Skip onion and garlic powder blends unless labeled low in FODMAP ingredients.
Storage, Chill, And Reheat Safety
Cool cooked trays fast. Split hot food into shallow containers and move to the fridge within two hours. Keep the fridge near 4 °C. Reheat leftovers to a steamy, even heat with a food-safe center.
Leftovers don’t last forever. Aim to eat fridge boxes within three to four days. Freeze a share on day one if you won’t reach them in time. See the USDA’s guide on leftovers and food safety for a deeper chart.
| Item | Fridge (Days) | Freezer (Months) |
|---|---|---|
| Cooked chicken | 3–4 | 2–3 |
| Cooked fish | 2–3 | 2–3 |
| Cooked rice or quinoa | 3–4 | 1–2 |
| Roasted vegetables | 3–4 | 2–3 |
| Soup or stew | 3–4 | 2–3 |
| Firm-tofu chili | 3–4 | 2–3 |
| Baked oats | 3–4 | 2–3 |
Seven Ready-To-Go Box Ideas
- Herb chicken, rice, roasted carrots, lemon wedge, chive yogurt.
- Seared tofu, quinoa, zucchini coins, sesame oil, toasted seeds.
- Salmon, rice, cucumber ribbons, dill yogurt, olive oil.
- Turkey meatballs (gluten-free crumbs), polenta squares, pepper strips.
- Beef mince with tomato passata, rice cups, sautéed spinach.
- Firm-tofu chili, corn chips (portion-checked), chopped scallion tops.
- Egg bake squares, potato salad with chives, lettuce mix.
Grocery List By Zones
Pantry Picks
Rice, quinoa, polenta, oats, canned lentils, canned chickpeas, tomato passata, coconut milk light, olives, capers, tuna in oil, tahini, low-FODMAP stock cubes, garlic-infused oil.
Produce Basket
Carrots, zucchini, bell peppers, spinach, arugula, cucumbers, potatoes, lemons, limes, green tops of scallions, chives, herbs like parsley and dill.
Protein Shelf
Chicken thighs, salmon, firm tofu, eggs, turkey mince, beef mince, hard cheese, lactose-free yogurt, lactose-free milk.
Prep Day Flow You Can Repeat
Hour One: Heat And Roast
Set ovens to 220 °C. Salt proteins and tray-roast. Slide in pans of carrots and peppers. Steam grains on the stove while trays cook.
Hour Two: Cool And Slice
Pull trays to cool. Slice chicken and tofu once the steam drops. Fluff grains and portion. Chill boxes open for ten minutes, then seal.
Hour Three: Sauce And Stack
Blend pepper sauce and a yogurt herb dip. Fill small tubs. Stack boxes by day and meal so choices stay simple when you’re hungry.
Reintroduction And Personal Tolerance
This eating style isn’t a forever rulebook. Many people move from strict to relaxed after a reintro phase. Test one food at a time, in rising amounts, and watch symptoms across three days.
Work with a dietitian if you can. A trained eye helps match symptoms to food type and serving size. That guidance trims guesswork and lifts confidence.
Common Pitfalls And Easy Fixes
Stacking “Okay” Serves
Two or three small ambers in one bowl may land like one big red. Pick one amber slot per meal until symptoms settle. Swap the rest to greens.
Hidden Ingredients In Shortcuts
Jarred sauces often carry onion or inulin. Many “plant” yogurts use chicory fiber. Read labels end to end and keep a short list of brands that stay simple.
Too Little Protein
Light boxes can stall energy. Aim for a fist-size portion at lunch and dinner. Add a boiled egg, a tofu strip, or a tuna tin when hunger lingers.
Final Notes For This Plan
Keep meals colorful, simple, and portion-led. Build around a steady base, rotate proteins, and change sauces to keep interest high. Use the Monash method for serves and bring foods back in slowly when things feel calm.