Straight from a registered dietitian, these meal ideas are interchangeable—enjoy them for lunch or dinner. When following a low FODMAP diet, meal planning can help you come up with well thought-out, balanced meals to enjoy each week. If weekdays tend to be busy, spend a little time each weekend to make double batches of a few low FODMAP meals and freezing them, so you have them on hand throughout the week. Kate Scarlata, RDN, offers her top picks for low FODMAP lunch or dinner options.
1. Tuna Salad Lettuce Wraps
Mix tuna with 1-2 tablespoons of mayonnaise
Add lemon juice, 1/4 celery stalk (diced), and fresh dill
Scoop tuna into Bibb lettuce leaves
Serve with a side of baked potato chips and 3/4 cup chopped cantaloupe
2. Grilled Cheddar, Ham, and Tomato Sandwich With a Side Salad
Make a sandwich by taking 2 slices of gluten-free white bread and filling it with 2 slices of ham, 1 slice of cheddar cheese*, and a slice of tomato.
Grill the sandwich on a griddle
Toss together 1 cup of finely chopped kale, 5 sliced baby carrots, and 1 tablespoon hulled pumpkin seeds.
Drizzle salad with olive oil and lemon dressing
3. Steak Salad
Layer greens with grated carrots, sliced bell pepper, and cherry tomatoes
Drizzle with balsamic vinegar and olive oil
Top with sliced grilled flank steak
Serve with a side of roasted potatoes and an orange
4. Tostada Pizza
Makes 4-6 servings; 2 tostadas per person
Cook 1 pound of ground chicken breast in a non-stick skillet
Add 1 tablespoon chili powder (without added onion), 1 teaspoon cumin, 1 teaspoon paprika, and 1/2 teaspoon sea salt
Add 1/2 cup water and simmer until cooked through and no longer pink
Top tostada shell with 2 heaping tablespoons of chicken
Sprinkle grated cheddar cheese* on top
Bake in oven at 350 degrees until cheese melts
5. Stuffed Baked Potato
Take baked potato; scoop out filling
Mix filling with 1 tablespoon of lactose-free milk and 2 teaspoons of butter
Sprinkle filling with cheddar cheese* and mash to blend
Add filling back into the potato skin
Top with sautéed sliced red bell peppers and chives
6. Chicken Rice Bowl
Add 1 scoop of brown rice to a bowl
Top with chopped lettuce, cherry tomatoes, and chopped green scallion**
Add grilled chicken
Top with grated cheddar cheese*
Drizzle with olive oil a squeeze of fresh lemon juice
7. Italian Pasta
Toss gluten free pasta with fresh chopped tomatoes, garlic infused oil***, and fresh basil
Serve with sliced lean, center cut pork chop and sautéed zucchini
8. Mediterranean Orzo
Toss 1 cup cooked brown rice orzo with splash of garlic infused olive oil*** and a squeeze of fresh lemon juice
Top with 1/4 cup feta cheese*, 1/4 cup of chickpeas, and a small handful of black olives
Garnish with chopped fresh parsley, mint, and basil to taste
9. Stuffed Peppers
Makes 4 stuffed peppers
Brown ground turkey or beef, and cook thoroughly
Toss with equal amounts of cooked rice or quinoa
Mix in small amounts of feta cheese*, chives, and parsley
Stuff peppers with meat mixture and bake at 350 degrees in a covered casserole dish until peppers are soft and cheese is melted—about 20-30 minutes
Work With a Dietitian
Don’t forget to work with a registered dietitian—they can help you map out exactly what your low FODMAP meal plan should look like, including the right portion sizes you should stick to, and how much of certain high FODMAP foods, like cheese, to include in your eating plan.
*Some types of cheese are considered to be high FODMAP foods, but “hard” varieties, like cheddar and feta, are considered to be low FODMAP foods.
**While the white part of scallions are considered to be high in FODMAPs, the green part is okay to include in a low FODMAP diet.
***Garlic is a FODMAP, but is safe to include in a low FODMAP diet when it’s infused in oil and the bulb is discarded.