A Dietitian Approved Low FODMAP ‘Day on a plate’

If you’ve ever wondered what an approved version of a low FODMAP ‘day on a plate’ looks like, you’ve come to the right place.

Here is a little snapshot of what a usual day-to-day can look like for you:

Breakfast

7am:

• A cup of green tea

• Overnight oats - 1 cup of rolled oats, ½ cup of milk (lactose free or almond milk), ½ cup of water, 5 medium strawberries and stewed rhubarb

Morning Snack

9:30-10am:

• Banana smoothie - 1 medium banana (firm, no brown spots), ½ cup of almond milk, ¼ cup of rolled oats, 1 tsp of vanilla essence and 1 tsp of maple syrup

• Handful of peanuts

Lunch

12pm:

• Chicken salad - 150g/5.3oz cooked chicken breast, ½ cup cooked quinoa, 40g feta cheese, 5 cherry tomatoes, 2 cups lettuce with a homemade salad dressing - 1 tbsp mustard, 1 tbsp lemon juice, drizzle of garlic infused olive oil & salt

Afternoon Snack

2-3pm

• 1 orange

• Fodbod Lemon Coconut snack bar

Dinner

6:30pm

• Grilled fish & veggies - 1 skinless salmon fillet cooked, seasoning: paprika, salt & pepper, lemon zest and fresh thyme, served with roasted carrots, parsnip, and potato

Supper

8pm

• Lactose free yoghurt + 2 green kiwi fruit

• Cup of peppermint tea

Final words…

To top off a balanced, low FODMAP diet, ensure you are drinking enough fluids. This includes water, some herbal teas like green tea and peppermint tea and cranberry juice.

Looking for more mouth-watering, low FODMAP recipes? Check out our store for vegan, vegetarian and omni low FODMAP meal plans & recipes.

What is your go-to low FODMAP meal? Let us know in the comments!

A note on the author

Hey all, I’m Lori! I’m currently in my final year of studying Nutrition & Dietetics at Griffith University on the Gold Coast. You can follow my journey through my Instagram page @nourishwithlori, where you will find my recipes alongside some evidence-based nutrition education posts.