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:

• Eggs – Any way you like them. Hard-Boiled, Scrambled, Over Easy, etc.
• Bacon or Ground Turkey with Seasoning (Sausage Substitute)
• Any Safe Cereal (see list) with Rice Milk with Blueberries
• Gluten-Free Oatmeal with Cinnamon
• Udi’s White Bread (as toast) with Lactose-Free Butter or Peanut Butter
• French Toast made with Udi’s White Bread
• Udi’s Gluten Free Blueberry Muffins
• Low FODMAP Pancakes
• Lactose-Free Yogurt with Raspberries
• Banana Strawberry Smoothie with Rice Milk (Use Non-Ripe Bananas)

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:

• Rice Pasta with Homemade Marinara
• Grilled Chicken in a Homemade Marinade with Side of Brown or White Rice
• Grilled Steak with a Baked Potato, Mashed Potatoes, or Oven Roasted Potatoes
• Grilled Salmon/Fish with Side of Grilled Vegetables
• Steak & Vegetable Kabobs
• Grilled Turkey/Chicken Salad or Greek Salad (hold the onions) with Homemade Dressing or Oil & Vinegar
• Homemade Bacon Cheeseburger (hold the Bun) with a Side of Homemade Potato Salad or Potato Chips
• Homemade Pizza on Udi’s Pizza Crust, Homemade Marinara & Toppings
• Spinach & Vegetable Quiche
• Tacos with Corn Shells or Taco Dip (hold the Taco Seasoning and use your own Spice Blend)
• Stir-Fried Rice (use Gluten Free Soy Sauce)

Low FODMAP Snack Suggestions:

• Any Safe Crackers (see list) with Sliced Cheese
• Glutino Gluten Free Pretzels
• Popchips, Original 
• Rice Cake with Peanut Butter
• Unsalted Peanuts
• Pecans & Walnuts
• Baby Carrots
• Frozen Grapes
• Strawberries
• String Cheese
• Lactose-Free Yogurt
• Hard-Boiled Egg
• Banana (Not Ripe)
• Breyer’s Lactose Free Ice Cream (Vanilla & Chocolate)
• Any of these Packaged Foods

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!