The Ultimate Guide to Low FODMAP Meal Prep (Includes high protein, high fiber, plant-based, and low budget tips & low FODMAP meal prep services)

Low FODMAP Recipes

By Kirsten Jackson

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:

Low FODMAP cereals

Buckwheat-based cereals
Corn-based cereals
Rice-based cereals

Eggs (Read more on: Are eggs low FODMAP)

Boiled, scrambled, fried eggs
Omelets

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
Spinach

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)

Almonds
Brazil nuts
Walnuts

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:

Casseroles
Pastas
Soups
Stews
Stir-fries

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 Recipes

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.

Check out our 35 low FODMAP curry recipes and 15 Low FODMAP chili recipes, which can all be made in one pot.

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.

Slow-Cooker Recipes

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:

Beef
Pork
Chicken
Fish
Seafood
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:

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:

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.

Fiber is essential for gut health as it can add bulk and soften your stool to make it easier to pass (1). It also feeds good bacteria, making your gut microbiome more diverse (2).

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.

Look at our 37 high fiber smoothies – dietitian approved and 25 low FODMAP soup recipes.

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:

Alternatively, you can find 75 low FODMAP vegetarian recipes – dietitian approved here.

For vegans, it is essential to meet your protein, calcium, vitamin B12, iodine, and omega-3 fatty acid requirements (3). Be sure to check out our guide on a vegan diet for IBS here.

Here are 8 low FODMAP vegan meal prep recipes:

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:

Summary

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!

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