Overwhelmed by the restriction of the diet? I’ve been there. I searched everywhere for examples of meals that I could eat on the low FODMAP diet. Even simple meals, like a salad were scary due to the limitations of store-bought salad dressings.

There’s really a variety of meals you can have with the diet… even pizza! Of course most of your meals will require a little extra prep and you can probably hide the take-out menus for now. I actually made this list for myself and hung it on the refrigerator to see what all my option were for each meal. It’s a good confidence booster to see what you can eat rather than what you can’t.

Low FODMAP Breakfast Suggestions:

Low FODMAP Lunch Suggestions:

Udi’s White Bread with Turkey/Ham & Sliced Cheese

Tuna Salad Lettuce Wrap

Salad with Homemade Dressing or Oil & Vinegar

Baked Potato (hold the Sour Cream and use Lactose-Free Butter)

Rice or Quinoa Bowl with Grilled Chicken & Veggies

Homemade Mashed Potatoes (I may be the only one who eats this as a meal!)

Homemade Vegetable or Chicken Noodle Soup

Left-Overs from Dinner… see below

Low FODMAP Dinner Suggestions:

Low FODMAP Snack Suggestions:

Personally, I eat a lot of salads, which allows me to tailor it to what I want that day. I also tend to snack a lot, which is why it was essential for me to know my go-to packaged foods when in a bind. I also tend to stick to smaller meals, since it’s not only what you eat, but how much. You can also get some insight to what my shopping list looks like with my favorite low FODMAP items.

Overwhelmed? You’re not alone. Here are some tips on getting started with the low FODMAP diet.

Do you have a meal or snack that you love? Let me know and I will add it to the list!