1 Month Low FODMAP Diet Meal Plan (PDF)


Includes 4 weekly PDF meal plans complete with easy to follow recipes, weekly grocery lists, and daily nutritional information.

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This meal plan is suitable for people who are experiencing irritable bowel syndrome (IBS), digestive issues, or other gi symptoms. The low FODMAP diet generally involves an initial elimination phase followed by a reintroduction phase.

FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

This low FODMAP meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

FODMAP diet grocery lists

Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

  • Roughly 1800 calories

  • Roughly 40-60% of your calories from fat, 20-40% from carbohydrates, and 15-20% from protein. This amounts to roughly 80-130 g of fat, 100-190 g of carbohydrates, and 70-100 g of protein on average.

  • Roughly 15 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What low fodmap foods are included?

The included foods take into consideration the Monash University list of foods.

  • All meat (chicken, turkey, pork, beef etc.)

  • Fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)

  • Eggs

  • Gluten-free whole grains (quinoa, white rice, brown rice, millet, buckwheat, and oats)

  • Gluten free pasta, gluten-free bread

  • Grain free flour alternatives (almond flour, coconut flour, tapioca flour, etc.)

  • A small amount of  lentils

  • Vegetables (corn, bell peppers, bok choy, leafy greens, bean sprouts, carrots, celeriac, cucumber, endive, fennel, green beans, lettuce, garlic scapes, white potatoes, pumpkin, swiss chard, cherry tomatoes, turnip, rutabaga, radish, green onions, kale, ginger)

  • Fresh fruits (banana, blueberries, raspberries, cantaloupe, honey dew melon, orange, pineapple, grapefruit, strawberries, plantain, papaya, kiwi, rhubarb, lemon juice, lime juice)

  • Coconut products (coconut oil, coconut milk, coconut butter, and coconut aminos)

  • High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil, garlic-infused oil)

  • Nuts, seeds and butters (such as peanut butter, almonds, pumpkin seeds, cashews, chia seeds and sunflower seeds)

  • Dairy free milk alternatives (almond milk, oat milk, coconut milk)

  • Low fodmap herbs, spices and seasonings

  • Fish sauce

  • Dark chocolate, cacao and cocoa powder

  • Natural sweeteners (maple syrup, agave nectar, coconut sugar)

  • Coffee and green tea

  • Sea salt and black pepper

What high fodmap foods are excluded?

  • Refined and processed grains (white bread, muffins, scones, donuts, chocolate cake, carrot cake, or anything made with white flour)

  • Wheat, barley and rye (gluten containing grains)

  • Beans (black beans, navy beans, kidney beans)

  • Vegetables (sweet potato, onion, garlic, asparagus, broccoli, brussels sprouts, cabbage, mushroom)

  • Fruits (apple, mango, pear, watermelon, black berries, nectarine, prune, peach, plum, dried fruit, fruit juice)

  • Avocado

  • Dairy products (cow’s milk, cream, ice cream, cheddar cheese, sour cream)

  • Soy (soy sauce, soybeans/edamame, soybean oil, soy milk)

  • Sugar alcohols (maltitol, erythritol, xylitol, isomalt)

What other foods are excluded?

  • Processed and pre-made food with artificial ingredients (think fast food!)

  • Premade sauces (pasta sauces, BBQ sauce, salad dressings)

  • Artificial sweeteners

  • Vegetable oils (such as canola oil, soybean oil, sunflower oil etc.)

  • Simple sugars (including cane sugar, brown sugar)

  • Sugary cereals, candy, chocolate bars (and other sugary foods)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.


I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.


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