Most low FODMAP meals follow the same pattern: a plain protein, a low FODMAP carbohydrate and one or two vegetables, with flavor from herbs, spices, citrus or garlic-infused oil. That pattern was also the basis for the meals in a landmark trial of the diet.1 Once it clicks, you stop needing recipes for every meal.
Below are low FODMAP lunch and dinner ideas built on that pattern, a mix-and-match table for nights when you don't want to think, and the batch-cooking habits that make a busy week easier.
The Mix-and-Match Table
Pick one from each column, add a flavor, and you have a meal.
| Protein | Carbohydrate | Vegetables | Flavor |
|---|---|---|---|
| Chicken | Rice | Carrot | Ginger and soy sauce |
| Salmon | Potato | Green beans | Lemon and dill |
| Beef | Quinoa | Eggplant | Cumin and paprika |
| Firm tofu | Rice noodles | Bok choy | Lime and cilantro |
| Eggs | Polenta | Spinach | Parmesan and chives |
| Shrimp | Rice pasta | Zucchini (small portion) | Garlic-infused oil and chili |
Lunch Ideas
Lunches need to travel well and hold up in a fridge until midday. These all do.
- Quinoa salad with tuna, cucumber, carrot, a few olives and a lemon and olive oil dressing.
- Rice bowl with leftover chicken, spinach, grated carrot, a soft-boiled egg and soy sauce.
- Baked potato with cheddar and chives, plus a side salad.
- Rice noodle salad with shrimp, cucumber, carrot, mint and a lime and soy dressing.
- Omelet or frittata with spinach and feta. It's good cold the next day too.
- Leftover soup from the weekend, such as chicken and rice. See our soup ideas.
- Rice paper rolls with tofu or shrimp, lettuce, carrot and herbs.
Avoid the common lunch traps: wheat wraps and sandwiches in large portions, hummus, store-bought dressings, and pre-made salads with onion.
Dinner Ideas
Fast (under 20 minutes)
- Ginger tofu stir-fry with bok choy, carrot and rice
- Rice pasta with canned tuna, lemon, olive oil, capers and parsley
- Pan-fried white fish with polenta and green beans
- Egg fried rice made with leftover rice, eggs, spring onion greens and soy sauce
Hands-off (oven does the work)
- Baked salmon with potatoes and green beans on one tray
- Roast chicken thighs with carrots, parsnips and potatoes
- Lean beef meatballs (made with oats instead of breadcrumbs) baked in a simple tomato sauce
Weekend
- Lamb with roasted eggplant and quinoa, finished with mint
- Homemade burgers in lettuce cups or gluten-free buns, with oven fries
- Chicken curry made with coconut cream, turmeric, cumin and ginger, served with rice
Flavor Without Onion and Garlic
The biggest complaint about low FODMAP dinners is that they taste bland. These habits fix most of that:
- Start savory dishes with garlic-infused oil and the green tops of leeks or spring onions
- Use spices generously: cumin, paprika, turmeric, chili, five-spice
- Finish with acid: a squeeze of lemon or lime, or a splash of vinegar
- Add fresh herbs at the end: basil, cilantro, parsley, mint
- Use umami: soy sauce, miso, parmesan, tomato paste
Batch-Cooking Tips
- Cook a pot of rice or quinoa and a tray of roasted potatoes at the start of the week
- Roast a whole chicken or a tray of tofu for several meals
- Wash and chop carrots, cucumber and peppers so they're ready to grab
- Keep a jar of homemade low FODMAP dressing in the fridge
- Freeze portions of low FODMAP soup for nights when you're too tired to cook
- Cook double at dinner so tomorrow's lunch is already done
Cooked rice should be cooled quickly and kept in the fridge for no more than a day or so, then reheated until piping hot.
Watch the Portions
Keep portions moderate when combining several foods, since FODMAP ratings depend on serving size.2 A meal with three or four moderate ingredients can add up, even when each is fine alone. If a meal gives you trouble, look at the moderate foods first, such as avocado, zucchini, tomato or a sweet sauce, and cut one back.
For pasta nights, see low FODMAP pasta, and check unfamiliar ingredients in our FODMAP checker. For a full plan, see our 7-day low FODMAP meal plan. For the swaps behind these meals, see our low FODMAP recipes guide.
