7-Day FODMAP Diet Meal Plan – The Balanced Bites

An individual may benefit from following a low FODMAP diet if they have irritable bowel syndrome or experience unpleasant gastrointestinal symptoms when consuming specific carbs. To maintain good digestive health, it might be important to prepare ahead of time and stick to a balanced meal plan, particularly when weekdays are hectic. Here we have covered why it’s important to follow a low-FODMAP diet, and included a 7-day FODmap diet meal plan.

What is a FODMAP?

The phrase fermentable oligosaccharides, disaccharides, monosaccharides, and polyols is abbreviated as FODMAP.

A Low FODMAP Diet and Its Important Role in Proper Nutrition

For those who have trouble digesting and absorbing particular carbs, the low FODMAP diet meal plan involves cutting back on fermentable short-chain carbs. To find the foods that cause irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), the diet temporarily eliminates certain carbs using a phased elimination method. Also, digesting these carbs may bring on gas, bloating, abdominal pain, diarrhea, or constipation for people with irritable bowel syndrome or small intestine bowel obstruction.

7-Day Fodmap Diet Meal Plan

A person with no special dietary needs and a daily caloric need of around 2,000 calories would follow this diet plan for a week. Moreover, calorie goals can change from day to day. Take a look at what it is below, and then modify the plan according to your requirements.

Here is a 7-day FODMAP diet meal plan for you.

Day 1:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	½ avocado 1 fried egg1 slice of sourdough bread	425	15g	42g	23g
A.M. Snack	One small orange10 almonds	124	4g	15g	7g
Lunch	Three ounces of roasted chicken breast, half a cup of shredded romaine lettuce, one tablespoon of parmesan cheese, and two tablespoons of low FODMAP Caesar salad dressing are wrapped in an eight-inch gluten-free wrap in this chicken Caesar salad	534	27g	30g	33g
P.M. Snack	1⁄2 a cup of tiny carrotsOne-fourth cup of garlic-honest hummus	119	5g	13g	6g
Dinner	4-ounce turkey burger (look for ground turkey or one that is low-FODMAP-friendly on the ingredients list if you buy it pre-made).1 spear of zucchini, cut, and roasted in 1 tablespoon of olive oil1-baked regular potato	582	35g	40g	33g
Snack	1 cup lactose-free ice cream	261	3g	37g	12g
Total		2045	89g	177g	113g

Day 2:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 serving of lactose-free yogurt1/4 cup Gluten-free granola1⁄2 a cup Blueberries	298	16g	46g	7g
A.M. Snack	A tablespoon of peanut butter on two rice cakes	164	5g	19g	8g
Lunch	3 ounces of tuna topped with a quarter of an avocado, served on two pieces of gluten-free bread with a slice of tomato	360	24g	34g	14g
P.M. Snack	One tablespoon of Cheddar cheese1.5 cups of grapes	165	7g	15g	9g
Dinner	Grilled salmon, three ouncesOne cup of gluten-free spaghetti combined with half a cup of low-FODMAP tomato sauce (omitting garlic and onions)1 tablespoon of olive oil with 1 cup of sautéed spinach	669	31g	75g	29g
Snack	Two chocolate chip cookies that are gluten-free	295	3g	39g	15g
Total		1,950	87g	227g	83g

Day 3:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	A gluten-free bread slice2 teaspoons peanut butter, A single banana	393	100g	53g	19g
A.M. Snack	1 serving of lactose-free yogurt1/2 cups of berries	186	14g	25g	4g
Lunch	Recipe for a baked vegetable frittata with three eggs, half a medium sweet potato, half a medium zucchini, and two tablespoons of parmesan cheese	442	24g	17g	31g
P.M. Snack	Dozens of corn tortilla chips1/4 cup onion-free guacamole,	204	4g	30g	16g
Dinner	4 oz Grilled salmonbrown rice, 1 cup cooked1 tablespoon of olive oil with half a cup of roasted broccoli	599	31g	51g	29g
Snack	1 oz of 70% cocoa chocolate1 cup of plain popcorn	214	3g	17g	15g
Total		2,094	85g	193g	114g

Day 4:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	3/4 cup of oatmeal cooked in water1 teaspoon of peanut butter½ Blueberries	302	10g	43g	12g
A.M. Snack	10 almonds1 cup of cubed cantaloupe	132	4g	16g	7g
Lunch	An 8-inch gluten-free wrap filled with 4 ounces of sliced turkey, 1/2 cup of avocado, 1/2 cup of spinach, and 2 slices of tomato	475	25g	50g	22g
P.M. Snack	10 gluten-free pretzel twists, each 2 inches long¼ cupGarlic-free hummus	330	11g	57g	8g
Dinner	Tofu (4 ounces), broccoli (1/2 cup), and red bell pepper (1/2 cup) stir-fried in olive oil (one tablespoon).2 tablespoons of garlic-free teriyaki sauce1 cup of noodles or rice	479	19g	59g	20g
Snack	Five large strawberries2 tablespoons of almond butter	225	7g	13g	18g
Total		1,943	76g	236g	87g

Day 5:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 pieceSourdough bread½ an avocado1 fried egg	345	14g	38g	16g
A.M. Snack	1/4 cup dried cranberries10 walnuts	256	3g	36g	14g
Lunch	A gluten-free hummus wrap made with 8-inch wrap, 1/4 cup of garlic-free hummus, cucumber, tomatoes, olives, and 1/4 cup of feta cheese	435	17g	48g	21g
P.M. Snack	2 cups of non-flavored, salty popcorn	88	1g	9g	5g
Dinner	Grilled steak, three ouncesOne cup of brown rice, cooked.One speared zucchini cooked in one tablespoon of olive oil	594	28g	49g	31g
Snack	1/4 cup dark chocolate chips	202	2g	27g	13g
Total		1,918	65g	206g	100g

Day 6:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	Gluten-free 4-inch bagel2-Tbsps of cream cheese1 oz of smoked salmon steak	412	18g	57g	13g
A.M. Snack	1 tablespoon peanut butter1 banana	184	5g	27g	8g
Lunch	Glutinous bread, two pieces½  an avocadotwo fried eggs	471	18g	38g	29g
P.M. Snack	1⁄2 a cup of tiny carrotsOne-fourth cup of garlic-honest hummus	119	5g	13g	6g
Dinner	Two tablespoons of parmesan cheese, one and a half cups of rice pasta with half a cup of garlic-and onion-free tomato sauce, one and a half cups of chopped, cubed eggplant, and one tablespoon of olive oil	497	12g	80g	20g
Snack	1 cup of ice cream that is lactose-free	273	5g	31g	15g
Total		1,955	62g	246g	90g

Day 7:

Meal	Option	Calories	Protein	Carbohydrates	Fat
Breakfast	3/4 cups of coconut yogurt1/4 cup Gluten-free granola½ cup of blueberries	318	11g	63g	3g
A.M. Snack	2 tbsp almond butter2 rice cakes	266	8g	21g	18g
Lunch	sliced turkey, 4 oz.A piece of lettuce, a slice of tomato, and a tablespoon of whole-grain mustard Gluten-free bread, two piecesten short carrots	335	20g	45g	9g
P.M. Snack	Half a medium tangerine and ten walnuts	179	4g	15g	14g
Dinner	Grilled salmon, 4 oz.Cook 1 cup of quinoa.½ cup of steaming green beans	477	34g	44g	18g
Snack	2 oz of 70% cocoa chocolate½ of berries	271	5g	33g	25g
Total		1,947	83g	222g	86g

Conclusion 

If you suffer from gastrointestinal issues, the low FODMAP diet meal plan may be able to help you pinpoint which foods are triggering your symptoms. The systematic elimination approach may help those who suffer from persistent symptoms or food intolerances.

While it may seem like a good short-term plan, this diet is not sustainable in the long run. Finding out which foods set off your food intolerance is the first step in gradually reintroducing them. A typical healthy diet includes several of the foods that are considered FODMAPs. Fruits, vegetables, and whole grains are all part of this group. With little preparation and planning ahead of time, preparing balanced and nutritious low-FODMAP meals doesn’t have to be difficult.