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Your free 7-day low-FODMAP meal plan
A full week of simple, low-FODMAP meals for the elimination phase — no onion, no garlic, nothing you have to decode. Read it below, or save it as a PDF to stick on the fridge.
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Monday
- Breakfast
- Rolled oats cooked with lactose-free milk, topped with blueberries and a few walnuts
- Lunch
- Rice bowl with grilled chicken, carrot, cucumber, spinach, and a drizzle of garlic-infused olive oil
- Dinner
- Baked salmon, roasted potato, and steamed green beans
- Snack
- A firm (slightly underripe) banana with peanut butter
Tuesday
- Breakfast
- Scrambled eggs on gluten-free toast with a side of cherry tomatoes
- Lunch
- Quinoa salad with feta, cucumber, red bell pepper, and lemon-olive oil dressing
- Dinner
- Stir-fried firm tofu with rice noodles, bok choy, and spring onion (green tops only)
- Snack
- A small handful of pumpkin seeds and a mandarin/orange
Wednesday
- Breakfast
- Lactose-free yogurt with strawberries and a sprinkle of chia seeds
- Lunch
- Rice-paper or corn-tortilla wrap with turkey, lettuce, carrot, and mayonnaise
- Dinner
- Grilled chicken with mashed potato and sautéed zucchini
- Snack
- Rice cakes with cheddar
Thursday
- Breakfast
- Oat porridge with maple syrup and kiwifruit
- Lunch
- Jacket potato topped with tuna, sweetcorn (small serve), and chives
- Dinner
- Beef and vegetable stir-fry (carrot, red pepper, bok choy) over white rice with garlic-infused oil
- Snack
- A firm banana and a few macadamia nuts
Friday
- Breakfast
- Smoothie with lactose-free milk, strawberries, firm banana, and oats
- Lunch
- Rice noodle bowl with prawns, cucumber, carrot, and herbs
- Dinner
- Gluten-free pasta with a simple tomato and basil sauce (no onion/garlic) and parmesan
- Snack
- Lactose-free yogurt with blueberries
Saturday
- Breakfast
- Eggs any style with roasted potato and spinach
- Lunch
- Quinoa and grilled chicken salad with feta, tomato, and spinach
- Dinner
- Baked white fish with polenta and roasted carrots and zucchini
- Snack
- Dark chocolate (a couple of squares) and peppermint tea
Sunday
- Breakfast
- Gluten-free toast with peanut butter and sliced firm banana
- Lunch
- Rice bowl with tofu, cucumber, carrot, spinach, and sesame oil
- Dinner
- Roast chicken with roast potatoes, green beans, and carrots
- Snack
- A small handful of walnuts and an orange
A few tips to make it work
- Watch your servings. Even low-FODMAP foods can add up — FODMAPs stack across a meal. Check exact thresholds in the food database.
- Flavor without onion or garlic: use garlic-infused oil, the green tops of spring onions, chives, and fresh herbs.
- This is temporary. Elimination lasts 2–6 weeks — then you reintroduce foods to build your personal, varied diet.
Frequently asked questions
Is this meal plan really free?
Yes. The full 7-day plan is right on this page — read it, screenshot it, or use the print button to save it as a PDF. Add your email if you'd like more plans and low-FODMAP tips over time.
Is this plan suitable for the whole low-FODMAP diet?
This plan is designed for the elimination (Phase 1) part of the diet, where you keep FODMAPs low for 2–6 weeks. After that, you reintroduce foods to find your personal tolerances — a step the Phase app guides you through.
Can I follow this if I have other dietary needs?
This is a general template, not personalized medical advice. If you have coeliac disease, diabetes, food allergies, or other conditions, adapt it with a registered dietitian. FODMAP tolerances are individual, so treat it as a starting point.
Why no onion or garlic?
Onion and garlic are among the highest-FODMAP foods and common IBS triggers, so they're avoided during elimination. Garlic-infused oil gives you the flavor without the FODMAPs, because fructans don't dissolve into oil.
This meal plan is for general information only and is not medical advice or a personalized nutrition plan. FODMAP tolerances vary between people. Work with your doctor or a registered dietitian, especially if you have other health conditions. New to the diet? Start with our guide to the low-FODMAP diet.