Low FODMAP meal plan, flavor still in.
For IBS, the low FODMAP diet is a short elimination, then foods tested back in one at a time, ideally with a dietitian. This is an elimination week at about 1,700 calories a day, using Monash low FODMAP servings. Alma can fit it to your goal.
Built from Monash University low FODMAP advice.
The rules
Three rules of the low FODMAP trial
It is a three-step process
Elimination for 2 to 6 weeks, then reintroduction, then your own plan.
Flavor without garlic and onion
Garlic-infused oil and green onion tops carry the taste instead.
Watch the serving size
Many foods are fine in a small serving and not in a large one.
Sample week
Seven days of low FODMAP meals
About 1,650 to 1,800 calories a day. Scale portions to your needs. Find your number
The low FODMAP diet is a short trial, not a forever plan, and it is not for everyone. If you are pregnant, have an eating disorder, or your appetite or weight has changed without a reason, talk with your clinician and a dietitian first.
Day 1Monday
BreakfastOatmeal with strawberries and chia½ cup dry oats cooked with 1 cup lactose-free milk, 5 medium strawberries, 1 tbsp chia seeds, 1 tbsp maple syrup, 1 boiled egg
LunchGrilled chicken and rice salad4 oz chicken breast, 1 cup cooked brown rice, ½ cup cucumber, ½ cup grated carrot, 1 tbsp garlic-infused olive oil, green onion tops
SnackLactose-free yogurt with kiwi1 cup lactose-free yogurt, 2 small kiwi, ¼ cup blueberries
DinnerBaked salmon with potatoes and green beans4 oz salmon, 1 cup boiled potatoes, ½ cup green beans, 2 tsp olive oil, lemon, dill
About 1,690 kcal102 g protein24 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with spinach on spelt2 eggs scrambled in 1 tsp butter, 1 cup spinach, 2 slices traditional spelt sourdough, 1 tbsp chia seeds
- LunchTuna and rice noodle bowl1 can tuna in water, 1 cup cooked rice noodles, ½ cup edamame, ½ cup shredded carrot, ½ cup cucumber, 1 tbsp sesame oil, soy sauce, lime
- SnackCheddar with strawberries1 oz cheddar, 5 medium strawberries, 10 almonds
- DinnerChicken and vegetable stir-fry with rice5 oz chicken breast, ½ cup broccoli florets, ½ cup green bell pepper, 1 cup bok choy, 1 cup cooked brown rice, 1 tbsp garlic-infused oil
About 1,780 kcal124 g protein25 g fiber
Day 3Wednesday
- BreakfastLactose-free yogurt with oats and seeds1 cup lactose-free yogurt, ⅓ cup rolled oats, ¼ cup blueberries, 1 tbsp pumpkin seeds, 1 tbsp chia seeds, 1 boiled egg
- LunchTurkey and rice soup with spelt4 oz ground turkey, 1 cup cooked white rice, carrot, ⅓ cup zucchini, 1 tsp garlic-infused oil, 1 slice traditional spelt sourdough
- SnackRice cakes with peanut butter and banana2 brown rice cakes, 1 tbsp peanut butter, 1 firm banana, 5 medium strawberries
- DinnerBaked cod with polenta and zucchini5 oz cod, 1 cup cooked polenta, ⅓ cup zucchini, ½ cup green beans, 2 tsp olive oil, 1 oz Parmesan, 1 tbsp pumpkin seeds
About 1,790 kcal115 g protein25 g fiber
Day 4Thursday
- BreakfastFirm tofu scramble on spelt6 oz firm tofu scrambled with turmeric and green onion tops, 1 cup spinach, 2 slices traditional spelt sourdough, 1 tsp garlic-infused oil
- LunchChicken quinoa salad with feta3 oz chicken breast, ½ cup cooked quinoa, 1 oz feta, ½ cup cucumber, 5 cherry tomatoes, 1 tbsp olive oil, green onion tops
- SnackLactose-free yogurt with strawberries1 cup lactose-free yogurt, 5 medium strawberries, 1 tbsp chia seeds
- DinnerBeef and rice bowl with carrots4 oz lean beef, 1 cup cooked brown rice, ½ cup carrots, 1 tbsp garlic-infused oil, ginger, green onion tops
About 1,730 kcal111 g protein25 g fiber
Day 5Friday
- BreakfastPoached eggs on spelt with cherry tomatoes2 poached eggs, 2 slices traditional spelt sourdough, 5 cherry tomatoes, 1 tsp olive oil, chives, 5 medium strawberries
- LunchChicken, potato and green bean salad4 oz chicken breast, 1 cup boiled potatoes, ½ cup green beans, ½ cup edamame, 1 tbsp olive oil, Dijon, chives
- SnackRice pudding with cinnamon½ cup cooked rice, ¾ cup lactose-free milk, 2 tsp maple syrup, 1 tbsp pumpkin seeds, cinnamon
- DinnerSalmon with rice and bok choy4 oz salmon, ⅔ cup cooked brown rice, 1 cup bok choy, 1 tbsp garlic-infused oil, ginger
About 1,710 kcal110 g protein23 g fiber
Day 6Saturday
- BreakfastYogurt with kiwi, oats and maple1 cup lactose-free yogurt, 2 small kiwi, ⅓ cup rolled oats, 1 tbsp maple syrup, 5 medium strawberries
- LunchShrimp rice paper rolls4 oz shrimp, 3 rice paper wrappers, ½ cup cooked brown rice, ½ cup cucumber, ½ cup carrot, 1 tbsp sesame oil, lime
- SnackPopcorn with cheddar3 cups popped popcorn with 1 tsp butter, 1 oz cheddar
- DinnerPork chop with potatoes and carrots5 oz pork chop, 1 cup boiled potatoes, ½ cup carrots, ⅓ cup zucchini, 1 tbsp olive oil, rosemary
About 1,680 kcal90 g protein24 g fiber
Day 7Sunday
- BreakfastEgg and cheese on spelt2 eggs, 1 oz cheddar, 2 slices traditional spelt sourdough, 5 medium strawberries
- LunchRice noodle salad with tofu5 oz firm tofu, 1 cup cooked rice noodles, ½ cup cucumber, ½ cup carrot, 1 tbsp sesame oil, lime, green onion tops
- SnackLactose-free yogurt with raspberries1 cup lactose-free yogurt, 30 g raspberries (about ¼ cup), 1 tbsp chia seeds, 10 almonds
- DinnerRoast chicken with sweet potato and spinach5 oz chicken breast, ½ cup sweet potato, 2 cups spinach, ½ cup cooked brown rice, 2 tsp olive oil
About 1,750 kcal109 g protein22 g fiber
Shopping list
What to buy
Most days
ProteinChicken, lean beef, pork chops, salmon, cod, shrimp, tuna, eggs, firm tofuchicken breastsalmonegg
Now and then
The Monash FODMAP app gives serving sizes for thousands of foods. Check it while you shop, and keep to the serving sizes.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a low FODMAP diet?
Plain meat, fish, eggs, firm tofu, rice, oats, quinoa, polenta, traditional spelt sourdough, many vegetables in modest servings, and fruit like strawberries, kiwi and oranges. Flavor comes from garlic-infused oil, green onion tops, herbs and chives. The servings matter, so check each food in the Monash app.
How long do you stay on a low FODMAP diet?
Monash University advises following the strict phase for 2 to 6 weeks, then testing one FODMAP group at a time to find your own triggers. The aim is the widest diet you can tolerate. It is a short trial, not a forever diet. Work through it with a dietitian if you can.
Is the low FODMAP diet the same as gluten-free?
No. Wheat bread is limited because of fructans, not gluten. Monash has tested traditional spelt sourdough bread and found it low FODMAP at the serving size, which is why it appears here. If you have celiac disease, you still need a strict gluten-free diet, so check with your clinician.
Can you have garlic or onion on a low FODMAP diet?
Not the bulbs, and not onion or garlic powder. Garlic-infused oil is used because fructans do not dissolve into oil. The green tops of spring onion are low FODMAP, and so are chives. Check the Monash app for serving sizes.
Do you need a dietitian for the low FODMAP diet?
Monash advises following the diet under the guidance of a dietitian with IBS and FODMAP skills. The elimination phase is restrictive, and a dietitian helps you keep nutrients up, plan the reintroduction and move on from elimination at the right time.
How many calories is this meal plan?
About 1,650 to 1,800 calories a day, with 90 to 124 grams of protein and 22 to 25 grams of fiber. Fiber runs lower on an elimination week because beans and many fruits are out. Your needs depend on your size, age and activity, so scale portions up or down.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the food diary helps you connect meals with symptoms as you reintroduce foods. Alma also builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.