Low FODMAP meal prep can be daunting. The low FODMAP diet can be restrictive and intimidating, so you may wonder what you can eat during the elimination phase.
This article will share tips for low FODMAP meal prep, with considerations for high protein, fiber, plant-based, and low-budget meals, and provide a list of low FODMAP meal prep services.
What is meal prep?
A meal prep is when you batch cook a large meal and store it in individual portions for future meals. For example, you can pack dinner leftovers for your next lunch.
In general, meal prepping refers to preparing a few days of food ahead of time. You can do this for breakfast, lunch, dinner, and snacks.
Why should I do a low FODMAP meal prep?
Meal prepping helps save you time as most of the shopping, cooking, and washing are done all at once. It leaves you with more time to relax during the week.
It also helps to save money as it reduces waste and your need to buy last-minute lunches or takeaways. You can ensure the food is low FODMAP, minimizing your risk of IBS flare-ups.
Additionally, meal prep can help with weight management if this is a concern, as you will be portion-sizing your food, reducing the temptation to eat outside your plan.
Low FODMAP Meal Prep Equipment and Resources
For a successful low FODMAP meal prep, it is essential to be prepared with low FODMAP ingredients and the right equipment. Not all of these are necessary, but this can include:
- Large pot – allows you to prepare one-pot recipes in large quantities
- Slow cooker – perfect for overnight one-pot recipes with a built-in timer
- Pressure cookers – help to speed up the cooking process
- Sheet pans – excellent for roasting, baking, and broiling meals
- Airtight containers in different sizes – to store your meals and keep them fresh for longer
- Mason jars – to store soups, dressings, sauces, and smoothies
- Sandwich bags or Ziploc bags – useful to separate ingredients and save space in the freezer
- Labels – Date your meals to ensure freshness and avoid confusion
There are also other tools that can help with your low FODMAP meal prep, such as:
- The Monash FODMAP app – includes hundreds of tested food ingredients and products that show you if they are low, moderate, or high in FODMAPs.
- Low FODMAP recipes – there are many low FODMAP websites and recipe books that you can refer to when creating your meals. These will be included in this post.
- Store-cupboard essentials list – a well-stocked cupboard with low FODMAP products helps minimize stress when cooking low FODMAP recipes, including:
- Low FODMAP spices
- Low FODMAP herbs
- Low FODMAP salad dressings
- Low FODMAP condiments: read more on 21 low FODMAP condiments (includes brands & recipes)
Low FODMAP Meal Prep Grocery Shopping
Before starting your low FODMAP meal prep, it is essential to have all the ingredients you need.
Consider your preferences and dietary needs, e.g., vegetarian, vegan, high protein, high fiber. Then, start by writing down all the meals, such as breakfast, lunch, and dinner.
You can then search for recipe adaptations to make it low FODMAP or flip through a low FODMAP recipe book. We have included some delicious recipes in the sections below for more inspiration.
List all the ingredients and the quantities you need to buy. You can start small, making five lunches or evening meals. Once you gain more confidence, you can double the recipe size.
Check out this handy low FODMAP grocery list + meal plan (dietitian approved) that you can use.
Low FODMAP Meal Prep Tips
Maintaining a balanced, nutritious diet to meet your daily requirements is important.
Ensure you have three meals and snacks planned in between. Your meals should include a healthy balance of carbohydrates, protein, and fats:
- Proteins, e.g., meat, fish, eggs, firm tofu
- Grains, e.g., low FODMAP bread, rice, quinoa, oats
- Low FODMAP fruits, e.g., blueberries, kiwis, oranges, strawberries
- Low FODMAP vegetables, e.g., carrots, cucumbers, lettuce, spinach
- Healthy fats, e.g., low FODMAP nuts/spreads, seeds, olive oil (Read more on: Which nuts can you have on a low FODMAP diet?)
Low FODMAP Meal Prep Breakfast Ideas
Mornings can mean dashing out the door or enjoying cooked breakfasts on your days off.
It is important to start your day feeling energized with a balanced breakfast.
Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Here are some staple breakfast ingredients that you can keep in the kitchen:
- Buckwheat-based cereals
- Corn-based cereals
- Rice-based cereals
Eggs (Read more on: Are eggs low FODMAP)
- Boiled, scrambled, fried eggs
Oats (Read more on: Do oats cause irritable bowel syndrome symptoms)
- Overnight oats
- Batch cook rolled or steel-cut oats
Low FODMAP fruits and vegetables for smoothies (Find 37 high fiber smoothies – dietitian approved here)
- Blueberries, raspberries, strawberries
- Kiwi fruit
Tip: Frozen fruit and vegetables can maintain their quality in the freezer for several months.
Low FODMAP nuts and seeds to be served with cereals, oats, and smoothies (Read more on: Which nuts can you have on the low FODMAP diet)
- Brazil nuts
Low FODMAP yogurts (Read more on: Can you buy low FODMAP yogurt)
- Lactose-free yogurts
- Coconut yogurts
For further ideas on low FODMAP breakfast meal prep, check out our 35 low FODMAP breakfasts that include freezable pancake batters, overnight oats, smoothies that can be premade, and on-the-go options as well.
Low FODMAP Meal Prep Lunch Idea
You may wonder what to pack for work that travels well, tastes good and does not cause IBS symptoms.
Low FODMAP salads are easy to make and can be stored for around 3 days, depending on the ingredients. You can add:
- Low FODMAP grains, e.g., quinoa, potatoes
- Low FODMAP vegetables, e.g., carrots, cucumbers, and bell peppers
- Protein sources, e.g., boiled eggs, chicken, canned tuna, low FODMAP beans
- Low FODMAP salad dressing (Read more on: Low FODMAP salad dressing – does it exist?)
Other portable meal ideas to pack for your lunch include:
These are fantastic to bring, so cook an extra portion of the night before to use them for easy lunches. You can also check out our ‘Low FODMAP packed lunch’ post for three easy and low FODMAP lunch ideas.
You can also batch cook some of these recipes in the low FODMAP lunch section in this post: 50 low FODMAP Recipes – Dietitian Approved
Low FODMAP Meal Prep – Dinners
Cooking from scratch every evening of the week is not what you need after a day of work. Here are some ideas you can batch cook for during your day off:
One-pot meals are excellent as they require minimal clean-up and can be so flavorsome. It helps stretch your servings so you can portion them out for your future lunches and dinners.
- Beef and Cheese Macaroni
- Beef Stew
- Instant Pot Caribbean Jerk-Style Pork Tenderloin
- Instant Pot Ratatouille
- Irish Lamb Stew
- Lasagna Soup
- Salmon with Snap Peas
- Tomato and Chicken Pasta
- Vegetarian (or Vegan) Fried Rice
- Vegetarian Shepherd’s Pie
Sheet Pan Recipes
Low FODMAP meal prep can be simple with sheet pans. You can toss all your ingredients onto one sheet pan and divide it into your meal prep containers.
- Asian Ginger and Lemon Chicken
- Broccoli, Cheese & Rice Casserole
- Chicken, Carrots & Potatoes
- Chicken Fajita Bowls
- Cod Dinner
- Lasagna with Spicy Sausage & Spinach
- Maple Balsamic Tempeh and Vegetables
- Roasted Gnocchi With Tomatoes, Basil & Arugula
- Spicy Chickpea, Broccoli, and Potato Vegan Sheet Pan Dinner
- Yummy Paprika Chicken Traybake
Add your ingredients in the morning or night, and set a timer on your slow cooker while you are away or in bed. You can come home or wake up to a hot, delicious meal that makes your kitchen smell unbelievable.
Don’t miss out on our list of delicious 40 low FODMAP crockpot recipes – dietitian approved here.
Also, check out our 20 low FODMAP chicken recipes, broken down into chicken breast, thigh, pasta, and salad recipes.
Low FODMAP Meal Prep – Snacks
You may overlook your low FODMAP snacks when meal prepping. They are important to keep your energy up and prevent you from grabbing anything potentially high FODMAP during the day.
Here are some simple snack ideas to keep in your kitchen:
- Chopped low FODMAP vegetables, e.g., carrot, cucumber, celery sticks with homemade low FODMAP hummus (Read more on: Is hummus low FODMAP)
- Crackers, rice crackers, rice cakes with low FODMAP cheese (Read more on: 8 low FODMAP cracker options (+brand list and recipes))
- Low FODMAP chips (Read more on: A guide to low FODMAP chips (includes specific brands + 5 recipes))
- Low FODMAP cookies (Read more on: 30 low FODMAP cookie recipes (+ store bought options))
- Low FODMAP fruit, e.g., grapes, blueberries, strawberries
- Low FODMAP nuts (Read more on: Which nuts you can have on the low FODMAP diet)
- Low FODMAP protein bars (Read more on: 8 low FODMAP protein bars: dietitian approved)
- Popcorn (Read more on: Is popcorn low FODMAP)
In addition, you can’t miss out on our 35 low FODMAP snacks guide here.
Low FODMAP Meal Prep: High Protein
It is important to include protein sources in your diet as they help you build and repair muscles and bones.
Fortunately, most natural protein sources are low in FODMAPs, such as:
- Eggs (Read more on: Are eggs low FODMAP)
- Dairy Products, e.g., low FODMAP cheese, milk, and yogurt (Read more on: Does low FODMAP milk exist, and Can you buy low FODMAP yogurt?)
Here are 6 low FODMAP high protein meal prep recipes:
- 5 Low FODMAP Chicken Marinades
- Pork Paella
- Salmon Brown Rice Nourish Bowl with Quick Pickles
- Shrimp Stir Fry with Bell Peppers
- Spaghetti Bolognese
- Super Quick Korean Beef
One of the biggest challenges for plant-based diets is protein, as many of your favorite gut-healthy plant-based proteins are high in FODMAPs.
But here are some low FODMAP high protein plant-based sources:
- Low FODMAP beans and legumes, e.g., black beans, chickpeas, lentils
- Low FODMAP nuts and seeds, e.g., Brazil nuts, almonds, walnuts (Read more on: Which nuts can you have on the low FODMAP diet)
- Soy products, e.g., tempeh, firm tofu (Read more on: Is soy low or high FODMAP and Is tofu allowed on the low FODMAP diet)
- Low FODMAP grain, e.g., quinoa
You can try these plant-based low FODMAP high protein meal prep recipes:
- Lentil Squash Sweet Potato Stew
- Marinated Baked Tofu – 2 Ways
- Pad Thai
- Quinoa And Vegetable Bake
- Rainbow Quinoa Salad
- Tempeh Lentil Chili with Butternut Squash
- Teriyaki Tofu
- Vegan Coconut & Pumpkin Curry with Roasted Chickpeas
- Vegetarian Chili
Low FODMAP Meal Prep: High Fiber
Following a low FODMAP diet can often lead to a reduced intake of fiber-rich foods. This is because FODMAPs are found in many fruits, vegetables, whole grains, nuts, and legumes.
So here are some high fiber ingredients to keep in your kitchen:
- Low FODMAP fruits, e.g., oranges and strawberries (fresh and frozen) (Read more on: Low FODMAP fruits (includes safe list and 10 recipes))
- Low FODMAP grains, e.g., oats, brown rice, and quinoa
- Low FODMAP legumes, e.g., chickpeas, lentils
- Low FODMAP nuts/spreads and seeds (Read more on: Which nuts you can have on a low FODMAP diet?)
- Low FODMAP vegetables (fresh, canned and frozen)
You can use these ingredients to make low FODMAP smoothies and soups. These are easy ways to boost your fiber intake and plant diversity in your diet.
You can find 9 easy high-fiber meal ideas and tips to get 30g of fiber a day in our post.
Low FODMAP Meal Prep: Vegetarian and Vegan
A vegetarian or vegan diet does not mean you have to eat plain and boring meals. There are plenty of recipes you can try so you do not have to eat the same dishes repeatedly.
One easy way to think about plant-based low FODMAP meal prep in each meal is to create a formula that includes:
- Low FODMAP grains, e.g., rice, quinoa, oats, potatoes
- Low FODMAP legumes, e.g., low FODMAP beans, chickpeas, lentils
- Low FODMAP vegetables, e.g., carrots, cucumbers, lettuce, spinach
You can satisfy your hunger with these 8 tasty vegetarian low FODMAP meal prep recipes:
- Chili Oil Noodles
- Easy Quinoa Veggie Bowl
- Hearty Main-Dish Low FODMAP Eggplant Parmesan
- Minestrone Vegetable Soup
- Orange Miso Roast Veggie & Lentil Salad
- Pumpkin & Carrot Risotto
- Roasted Red Pepper Pasta
- Thai Curry Tofu & Green Beans
Alternatively, you can find 75 low FODMAP vegetarian recipes – dietitian approved here.
Here are 8 low FODMAP vegan meal prep recipes:
- Crispy fried miso tofu, broccolini and furikake rice bowls
- Mixed Vegetable Thai Red Curry With Brown Rice
- Skillet Veggie Quinoa Enchilada Bake
- Sweet and sticky ginger buckwheat noodles
- Vegan Bolognese
- Vegan Falafel
- Vegan Lentil Curry
- Vegan Sweet & Spicy Meatballs
You can also find 35 vegan low FODMAP recipes here.
Being on a low FODMAP diet while following a plant-based diet can be extremely challenging to meet your nutritional requirements.
So, you should always do it under the guidance of a dietitian to ensure you get all the nutrients you need.
Low FODMAP Meal Prep: Low-Budget
If you are on a tight budget, there are tips on how to spend less. Eating low FODMAP does not mean breaking the bank.
Here is a budget meal prep checklist:
- Choose conventional produce over organic items
- Shopping for seasonal fruits and vegetables
- Buying frozen produce, e.g., fruits, vegetables, meats
- Opt for cheaper meats, e.g., canned fish (tuna, sardines, lean minced meat)
- Have more plant-based meals, e.g., quinoa, canned legumes, tofu, eggs
- Choose naturally low FODMAP carbohydrates, e.g., rice, quinoa, oats
- Make your own low FODMAP dressings and sauces (Find out how: 21 low FODMAP condiments (includes brands & recipes) and Low FODMAP salad dressing – does it exist?)
- Do not shop on an empty stomach, and be prepared with a grocery list
Low FODMAP Meal Prep Services
Time can sometimes be limited due to our busy lives. In this case, you can opt for meal prep services that offer low FODMAP options.
Some low FODMAP meal prep services include:
Low FODMAP meal prep does not need to be difficult with proper planning. It can help you save time and prevent you from grabbing potential high FODMAP convenient meals.
You can start your low FODMAP meal prep by using all these recipes shared in the blog post. Alternatively, there are plenty of low FODMAP meal prep services for you to try!
Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.
During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.