Meal Prep Made Simple: How to Plan a Low-FODMAP Week
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Hi Reader, Eating low-FODMAP doesn’t have to mean spending hours in the kitchen meal prepping on the weekends. By keeping a well stocked pantry and a little bit of prep and planning you can save time while keeping your gut happy. Stock your Pantry with EssentialsA well-stocked pantry makes for a happy gut, keep these staples on hand: ● Grains: Brown rice, quinoa, gluten-free pasta, and rolled oats. ● Canned Goods: Rinsed canned lentils, chickpeas (in moderation), and coconut milk. ● Condiments: Garlic-infused oil, low-FODMAP soy sauce, mustard, and vinegar. ● Herbs & Spices: Cumin, turmeric, paprika, and dried oregano, thyme, rosemary, cilantro for flavor. Choose Your Protein & Veggies Pick 2-3 protein sources to prep in advance: ● Lean Proteins: Chicken, turkey, salmon, or firm tofu ● Veggies: Seasonal picks like carrots, spinach, or zucchini, plus frozen staples like green beans or red bell peppers Easy Batch Cooking TipsSave time by preparing everything on Sunday: ● Sheet Pan: Roast protein and veggies together at 375°F for 25-30 minutes ● Air Fryer: Toss veggies with oil and air-fry at 375°F for 10-12 minutes ● Big Batch Grains: Cook brown rice or quinoa to reheat throughout the week ○ Pro tip! Soak beans and legumes, if dried, overnight in water for a shorter cooking time. Quick Meal Ideas ● Grain Bowl: Brown rice + roasted chicken + spinach + tahini dill dressing ● Stir-Fry: Quinoa + shrimp + red bell peppers + soy sauce ● Pasta Night: Gluten-free pasta + garlic-infused oil + zucchini + parmesan For additional tips, grab your Low FODMAP Grocery List HERE. Incorporating Low FODMAP meal prep into your routine can make following the diet easier, reduce stress around mealtime, and help you manage IBS symptoms more effectively. With a little planning, you can enjoy delicious, gut-friendly meals all week long. If you need personalized guidance or meal ideas, I’m here to help! Feel free to reach out—I’d love to support you on your journey to feeling your best. In good health, Cari |
Riker Nutrition Consulting
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