Low Fodmap Lunch Meal Prep

Low Fodmap Lunch Meal Prep

What is low fodmap?

The low fodmap diet is a diet that is specifically designed to help people who have problems digesting certain carbohydrates known as FODMAPs. FODMAPs are a type of sugar that can be found in a wide variety of foods, including fruits, vegetables, grains, dairy products, and processed foods. People who have trouble digesting FODMAPs often experience symptoms like gas, bloating, diarrhea, and constipation. The low fodmap diet is a way to help reduce these symptoms by limiting the amount of FODMAPs that you eat.

There are a number of different low fodmap diets that you can follow. The most restrictive low fodmap diet eliminates all high-FODMAP foods, while the less restrictive diets allow for a limited number of high-FODMAP foods. The low fodmap diet can be a helpful tool for people who have trouble digesting FODMAPs, but it is important to remember that it is not a cure-all for all digestive problems. If you are having problems with your digestion, it is important to see a doctor to find out what is causing the problem.

What are the benefits of a low fodmap diet?

A low fodmap diet is a diet designed to help people with Irritable Bowel Syndrome (IBS) to manage their symptoms. The diet is made up of low fodmap foods, which are foods that don’t contain a lot of fermentable carbohydrates. These carbohydrates are known to cause problems for people with IBS, such as bloating, gas and diarrhea. Following a low fodmap diet can help to improve IBS symptoms. In some cases, it can even help to completely get rid of them.

Additionally, a low fodmap diet can help to improve other symptoms of IBS, such as abdominal pain and constipation. A low fodmap diet is not only beneficial for people with IBS, but it can also be beneficial for anyone who wants to improve their gut health. By following a low fodmap diet, you can reduce your intake of harmful fermentable carbohydrates, which can help to improve your gut health.

What can you eat on a low fodmap diet?

The following list is a guide of some of the foods that are low in FODMAPs: --Greens such as lettuce, spinach, broccoli and kale
-Fruits such as apples, blueberries, strawberries and grapefruit
-Lean proteins such as chicken, turkey, seafood and tofu
-Nuts and seeds -Unsweetened dairy products such as milk, yogurt and cheese - Whole grains such as brown rice, quinoa and oats
- Herbs and spices such as salt, pepper, garlic and ginger

Low FODMAP Recipe for Avocado Toast

with Tomato and Basil Looking for a quick and easy breakfast or snack idea? This low FODMAP recipe for avocado toast with tomato and basil is perfect for you!

Ingredients: 1 slice gluten-free bread 1/2 avocado 1/2 tomato 1 tbsp. chopped basil Sea salt and pepper, to taste
Instructions:
1. Preheat your oven to 375 degrees.
2. Slice your gluten-free bread and spread half an avocado on top.
3. Slice your tomato and top the avocado toast with it.
4. Sprinkle on some chopped basil, sea salt, and pepper.
5. Bake in the oven for about 15 minutes or until the bread is toasted and the tomato is nice and juicy. Serve immediately or pack in your insulated bento lunch box. 

Low FODMAP Recipe for Grilled Chicken Breast

Honey and Sriracha Glaze
Ingredients: 1 lb boneless, skinless chicken breast 1 tbsp honey 1 tbsp sriracha sauce 1 tsp olive oil 1/2 tsp garlic powder 1/4 tsp salt 1/4 tsp black pepper
Instructions: 1. Preheat grill to medium-high heat. 2. In a small bowl, whisk together honey, sriracha sauce, olive oil, garlic powder, salt, and black pepper. 3. Place chicken breast on grill and cook for 5-7 minutes per side, or until cooked through. 4. Brush chicken with honey sriracha glaze and serve immediately or pack in your insulated bento lunch box. 

Low FODMAP Recipe for Spaghetti Squash and Meatballs

Ingredients: • 1 spaghetti squash • 1/2 pound ground beef • 1/4 cup grated Parmesan cheese • 1 egg • 2 tablespoons chopped parsley • 1 clove garlic, minced • 1/2 teaspoon salt • 1/4 teaspoon black pepper • 1/2 cup tomato sauce Instructions:
1. Preheat oven to 375 degrees F.
2. Cut the spaghetti squash in half lengthwise and remove the seeds.
3. Place the squash halves cut-side down on a baking sheet and bake for 30 minutes, or until the squash is tender.
4. Meanwhile, in a bowl, combine the ground beef, Parmesan cheese, egg, parsley, garlic, salt, and pepper.
5. When the squash is done, use a fork to scrape the flesh into strands.
6. Mix the spaghetti squash strands with the meat mixture and form into 12 meatballs.
7. Place the meatballs in a baking dish and pour the tomato sauce over them.
8. Bake for 20 minutes, or until the meatballs are cooked through.

Serve immediately or pack in your insulated bento lunch box. 

This recipe is a great way to enjoy the taste of spaghetti and meatballs without having to worry about the high FODMAP ingredients. The spaghetti squash replaces the pasta, and the meatballs are made with ground beef and Parmesan cheese, which are both low in FODMAPs.

Low FODMAP Recipe for Roasted Butternut Squash Soup

Ingredients: 1 butternut squash, peeled, seeded and cubed 1 tbsp. olive oil Salt and pepper, to taste 4 cups chicken or vegetable stock 1 tbsp. maple syrup 1/2 cup heavy cream
Instructions:
1. Preheat oven to 375 degrees F.
2. Toss butternut squash cubes with olive oil and salt and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes, stirring a few times, until they are fork-tender.
4. Let the roasted squash cool slightly.
5. In a blender or food processor, puree the roasted squash with stock, maple syrup and heavy cream until completely smooth.
6. Season to taste with salt and pepper, if needed. Enjoy this delicious Low FODMAP Soup!

Low FODMAP Recipe for Grilled Cheese Sandwich

Ingredients:1 slice of your favorite gluten-free bread2 tablespoons of lactose-free cheese, like cheddar or Swiss1 tablespoon of lactose-free mayonnaise or butter
Instructions:
1. Preheat your grill or toaster oven to medium-high heat.
2. Spread the bread with the mayonnaise or butter.
3. Layer the cheese on top.
4. Grill or toast the sandwich for about 2-3 minutes per side, or until the bread is toasted and the cheese is melted.5. Serve hot or pack in your insulated bento lunch box. 

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