One week meal planner with recipes

Starting the low FODMAP diet and following it thereafter can be hard work as you all probably know. I find preparation is key to sticking to the diet. As I mentioned in a previous post on food preparation, planning weekly meals and snacks in advance makes shopping and cooking throughout the week easier. I plan my meals a week in advance and do my shopping on Saturday or Sunday for the upcoming week. This weeks meal planner also shows how to make the most out of leftovers to cut down costs, reduce cooking time, and also freezing extra portions for use in upcoming weeks.


Get the recipes here:

  • Roast Chicken with roast vegetables, roast potatoes and gravy. Recipe here.





  • 300g cooked chicken breast sliced
  • 4 spring onions, green tops only, chopped finely
  • 1/2 green capsicum pepper, chopped finely
  • handful fresh coriander
  • 2 small green bird’s eye chili, chopped finely
  • thumb sized piece of fresh ginger, chopped finely
  • 1 tablespoon garlic infused olive oil
  • 1 tsp salt
  • 1/4 tsp ground coriander
  • 1/4 tsp ground turmeric
  • 1 tbsp lactose free yoghurt
  • juice of 1 lemon


  1. Blend the coriander, pepper, chili, garlic infused oil, salt, ginger and spring onions.
  2. Heat some oil in a pan and add the ground coriander and turmeric.
  3. Add the chicken and cook for a minute.
  4. Add the coriander paste, ensuring to coat all the chicken.Cook for a few minutes.
  5. Add the yoghurt and lemon juice. Mix well and take off the heat.
  6. I serve mine with boiled rice and steamed vegetables.


mug cake


  • Minestrone Milanese – Recipe to come…


For snacks I always buy plenty of low FODMAP fruits and nuts. For other snack ideas click here.

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