7 Day IBS Diet Plan

Breakfast: Low-FODMAP Smoothie

Ingredients:
– 1 cup lactose-free yogurt
– 1/2 cup unsweetened almond milk
– 1/2 ripe banana
– 1/2 cup spinach
– 1 tablespoon chia seeds

Instructions:
1. In a blender, combine lactose-free yogurt, unsweetened almond milk, ripe banana, spinach, and chia seeds.
2. Blend until smooth and creamy.
3. Serve chilled.

Lunch: Quinoa Salad with Chicken

Ingredients:
– 1 cup cooked quinoa
– 4 oz grilled chicken breast, sliced
– 1/4 cup diced cucumber
– 1/4 cup diced bell peppers
– 2 tablespoons chopped fresh parsley
– 1 tablespoon lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. In a bowl, combine cooked quinoa, sliced grilled chicken breast, diced cucumber, diced bell peppers, chopped fresh parsley, lemon juice, olive oil, salt, and pepper.
2. Toss well to coat all ingredients.
3. Serve at room temperature or chilled.

Snack: Rice Cakes with Peanut Butter

Ingredients:
– 2 rice cakes
– 2 tablespoons natural peanut butter (without added high-FODMAP ingredients)

Instructions:
1. Spread natural peanut butter on rice cakes.
2. Enjoy as a crunchy and satisfying snack.

Dinner: Baked Salmon with Roasted Potatoes and Green Beans

Ingredients:
– 4 oz salmon fillet
– 1/2 pound baby potatoes, halved
– 1 cup green beans
– 1 tablespoon olive oil
– Salt and pepper to taste
– Lemon wedges for serving

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place salmon fillet on a baking sheet lined with parchment paper.
3. In a bowl, toss halved baby potatoes and green beans with olive oil, salt, and pepper.
4. Arrange the potatoes and green beans around the salmon.
5. Bake for 15-20 minutes or until the salmon is cooked through and the vegetables are tender.
6. Serve with lemon wedges.

Dessert: Grilled Pineapple

Ingredients:
– 1/2 pineapple, peeled and sliced into rings
– 1 tablespoon maple syrup (optional)
– Fresh mint leaves for garnish

Instructions:
1. Preheat a grill or grill pan over medium-high heat.
2. Place pineapple rings on the grill and cook for 2-3 minutes per side, or until grill marks appear.
3. Optional: Brush pineapple rings with maple syrup during grilling for added sweetness.
4. Remove from the grill and garnish with fresh mint leaves.

Breakfast: Low-FODMAP Overnight Chia Pudding

Ingredients:
– 2 tablespoons chia seeds
– 1 cup lactose-free milk (such as almond or coconut)
– 1/2 teaspoon vanilla extract
– 1 tablespoon maple syrup (optional)
– Toppings: sliced strawberries, blueberries, or low-FODMAP nuts

Instructions:
1. In a jar or container, combine chia seeds, lactose-free milk, vanilla extract, and maple syrup (optional).
2. Stir well to combine.
3. Refrigerate overnight or for at least 4 hours.
4. Top with sliced strawberries, blueberries, or low-FODMAP nuts before serving.

Lunch: Quinoa and Vegetable Stir-Fry

Ingredients:
– 1 cup cooked quinoa
– 1/2 cup diced zucchini
– 1/2 cup sliced bell peppers
– 1/4 cup sliced carrots
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon chopped green onions (green part only)

Instructions:
1. Heat sesame oil in a skillet or wok over medium-high heat.
2. Add diced zucchini, sliced bell peppers, and sliced carrots to the pan.
3. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
4. Add cooked quinoa, low-sodium soy sauce, and chopped green onions to the pan.
5. Stir-fry for an additional 2-3 minutes to combine all the flavors.
6. Remove from heat and serve warm.

Snack: Lactose-free Yogurt with Low-FODMAP Berries

Ingredients:
– 1 cup lactose-free yogurt
– 1/2 cup low-FODMAP berries (e.g., blueberries, raspberries)

Instructions:
1. In a bowl, combine lactose-free yogurt and low-FODMAP berries.
2. Mix well and enjoy as a refreshing snack.

Dinner: Grilled Chicken with Mashed Potatoes and Steamed Carrots

Ingredients:
– 4 oz grilled chicken breast
– 1/2 cup mashed potatoes (made with lactose-free milk and without high-FODMAP ingredients)
– 1/2 cup steamed carrots
– Salt and pepper to taste

Instructions:
1. Season the chicken breast with salt and pepper.
2. Preheat a grill or grill pan over medium-high heat.
3. Grill the chicken for 6-8 minutes per side, or until cooked through.
4. While the chicken is grilling, prepare the mashed potatoes by boiling peeled potatoes until tender, then mashing them with lactose-free milk and seasoning with salt and pepper.
5. Steam the carrots until tender.
6. Serve the grilled chicken with mashed potatoes and steamed carrots.

Dessert: Banana “Nice” Cream

Ingredients:
– 2 ripe bananas, peeled and sliced
– 1/4 cup lactose-free milk
– 1/2 teaspoon vanilla extract
– Toppings: low-FODMAP nuts or dark chocolate shavings

Instructions:
1. Place the sliced bananas in a ziplock bag and freeze for at least 2 hours.
2. In a blender or food processor, combine the frozen banana slices, lactose-free milk, and vanilla extract.
3. Blend until smooth and creamy.
4. Transfer the mixture to a bowl and add low-FODMAP nuts or dark chocolate shavings as desired.
5. Enjoy the “nice” cream immediately or freeze for later.

Breakfast: Rice Cake with Almond Butter

Ingredients:
– 2 rice cakes
– 2 tablespoons natural almond butter (without added high-FODMAP ingredients)

Instructions:
1. Spread natural almond butter on rice cakes.
2. Enjoy as a light and crunchy breakfast.

Lunch: Quinoa Stuffed Bell Peppers

Ingredients:
– 2 large bell peppers
– 1 cup cooked quinoa
– 4 oz lean ground turkey
– 1/4 cup diced tomatoes
– 1/4 cup diced zucchini
– 1/4 cup diced carrots
– 1/4 cup chopped spinach
– 1/2 teaspoon dried oregano
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Olive oil for drizzling

Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a skillet, cook the ground turkey over medium heat until browned.
4. Add diced tomatoes, zucchini, carrots, chopped spinach, dried oregano, ground cumin, salt, and pepper to the skillet.
5. Cook for an additional 5 minutes until the vegetables are tender.
6. Stir in cooked quinoa and mix well.
7. Stuff the bell peppers with the quinoa mixture.
8. Place the stuffed bell peppers on a baking dish, drizzle with olive oil, and cover with foil.
9. Bake for 30-35 minutes or until the bell peppers are tender.
10. Serve hot.

Snack: Low-FODMAP Trail Mix

Ingredients:
– 1/4 cup low-FODMAP nuts (e.g., almonds, walnuts, or pecans)
– 1/4 cup pumpkin seeds
– 1/4 cup unsweetened coconut flakes
– 1/4 cup low-FODMAP dried fruit (e.g., cranberries or blueberries)

Instructions:
1. In a bowl, combine low-FODMAP nuts, pumpkin seeds, unsweetened coconut flakes, and low-FODMAP dried fruit.
2. Mix well to combine.
3. Enjoy as a satisfying and portable snack.

Dinner: Baked Cod with Quinoa and Steamed Asparagus

Ingredients:
– 4 oz cod fillet
– 1/2 cup cooked quinoa
– 1/2 lemon, juiced
– 1 tablespoon olive oil
– 1/2 teaspoon dried dill
– Salt and pepper to taste
– 1/2 pound asparagus, trimmed

Instructions:
1. Preheat the oven to 375°F (190°C).
2. Place the cod fillet on a baking sheet lined with parchment paper.
3. Drizzle with lemon juice and olive oil.
4. Sprinkle with dried dill, salt, and pepper.
5. Bake for 15-20 minutes or until the cod is cooked through and flakes easily with a fork.
6. While the cod is baking, steam the asparagus until tender.
7. Serve the baked cod over cooked quinoa with steamed asparagus on the side.

Dessert: Low-FODMAP Chocolate Chia Pudding

Ingredients:
– 2 tablespoons chia seeds
– 1 cup lactose-free milk
– 1 tablespoon cocoa powder
– 1 tablespoon maple syrup
– 1/2 teaspoon vanilla extract

Instructions:
1. In a jar or bowl, combine chia seeds, lactose-free milk, cocoa powder, maple syrup, and vanilla extract. Stir well.
2. Refrigerate the mixture for at least 4 hours or overnight, stirring occasionally to prevent clumping.
3. Once the chia seeds have absorbed the liquid and the mixture has thickened, give it a final stir.
4. Serve the chocolate chia pudding chilled.

Breakfast: Scrambled Eggs with Spinach and Tomatoes

Ingredients:
– 2 eggs
– 1/4 cup lactose-free milk
– 1 cup spinach leaves
– 1/4 cup diced tomatoes
– Salt and pepper to taste
– Olive oil for cooking

Instructions:
1. In a bowl, whisk together eggs and lactose-free milk.
2. Heat olive oil in a skillet over medium heat.
3. Add spinach leaves and diced tomatoes to the skillet and cook until the spinach is wilted.
4. Pour the egg mixture over the spinach and tomatoes.
5. Cook, stirring occasionally, until the eggs are fully cooked and scrambled.
6. Season with salt and pepper.
7. Serve hot.

Lunch: Low-FODMAP Chicken and Vegetable Stir-Fry

Ingredients:
– 4 oz chicken breast, thinly sliced
– 1/2 cup sliced bell peppers
– 1/2 cup sliced zucchini
– 1/4 cup sliced carrots
– 1/4 cup sliced green beans
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon sesame oil
– 1/2 teaspoon grated ginger
– 1 tablespoon chopped green onions (green part only)

Instructions:
1. In a wok or skillet, heat sesame oil over medium-high heat.
2. Add thinly sliced chicken breast and grated ginger to the pan. Cook until the chicken is browned and cooked through.
3. Add sliced bell peppers, zucchini, carrots, and green beans to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
4. Stir in low-sodium soy sauce and chopped green onions.
5. Cook for an additional minute to combine the flavors.
6. Remove from heat and serve hot.

Snack: Carrot Sticks with Hummus

Ingredients:
– 1 cup carrot sticks
– 1/4 cup low-FODMAP hummus

Instructions:
1. Dip carrot sticks into low-FODMAP hummus.
2. Enjoy as a crunchy and nutritious snack.

Dinner: Baked Turkey Meatballs with Quinoa and Steamed Green Beans

Ingredients:
– 4 oz ground turkey
– 1/4 cup gluten-free breadcrumbs
– 1/4 cup chopped fresh parsley
– 1/4 cup grated Parmesan cheese (optional)
– 1 egg, beaten
– 1/2 teaspoon dried oregano
– Salt and pepper to taste
– 1/2 cup low-FODMAP marinara sauce
– 1/2 cup cooked quinoa
– 1/2 pound green beans, steamed

Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine ground turkey, gluten-free breadcrumbs, chopped fresh parsley, grated Parmesan cheese (optional), beaten egg, dried oregano, salt, and pepper. Mix well.
3. Shape the mixture into small meatballs and place them on a baking sheet lined with parchment paper.
4. Bake for 20-25 minutes or until the meatballs are cooked through.
5. In a small saucepan, heat low-FODMAP marinara sauce over medium heat until warmed.
6. Serve the baked turkey meatballs over cooked quinoa with steamed green beans on the side. Drizzle with marinara sauce.

Dessert: Low-FODMAP Berry Parfait

Ingredients:
– 1 cup lactose-free yogurt
– 1/4 cup low-FODMAP granola
– 1/2 cup low-FODMAP berries (e.g., strawberries, blueberries)

Instructions:
1. In a glass or jar, layer lactose-free yogurt, low-FODMAP granola, and low-FODMAP berries.
2. Repeat the layers until all ingredients are used.
3. Serve chilled and enjoy.

Breakfast: Oatmeal with Low-FODMAP Berries and Almonds

Ingredients:
– 1/2 cup gluten-free rolled oats
– 1 cup lactose-free milk (or water)
– 1/4 cup low-FODMAP berries (e.g., raspberries, strawberries)
– 1 tablespoon chopped almonds
– 1 tablespoon maple syrup (optional)

Instructions:
1. In a saucepan, bring lactose-free milk (or water) to a boil.
2. Add gluten-free rolled oats and reduce heat to low. Cook for 5 minutes, stirring occasionally.
3. Remove from heat and let it sit for a minute.
4. Transfer the oatmeal to a bowl and top with low-FODMAP berries, chopped almonds, and a drizzle of maple syrup (optional).
5. Stir well and enjoy warm.

Lunch: Spinach and Feta Salad with Grilled Chicken

Ingredients:
– 2 cups baby spinach
– 4 oz grilled chicken breast, sliced
– 1/4 cup crumbled feta cheese
– 2 tablespoons chopped walnuts
– 2 tablespoons balsamic vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. In a bowl, combine baby spinach, sliced grilled chicken breast, crumbled feta cheese, and chopped walnuts.
2. In a separate small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss well to coat all the ingredients.
4. Serve immediately.

Snack: Low-FODMAP Energy Balls

Ingredients:
– 1 cup gluten-free oats
– 1/2 cup natural peanut butter (without added high-FODMAP ingredients)
– 1/4 cup maple syrup
– 1/4 cup unsweetened shredded coconut
– 2 tablespoons low-FODMAP chocolate chips
– 1 tablespoon chia seeds

Instructions:
1. In a mixing bowl, combine gluten-free oats, natural peanut butter, maple syrup, unsweetened shredded coconut, low-FODMAP chocolate chips, and chia seeds.
2. Stir well until all the ingredients are evenly combined.
3. Roll the mixture into small balls, about 1 inch in diameter.
4. Place the energy balls on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.
5. Store in an airtight container in the refrigerator until ready to snack.

Dinner: Low-FODMAP Chicken Stir-Fry with Brown Rice

Ingredients:
– 4 oz chicken breast, thinly sliced
– 1/2 cup sliced carrots
– 1/2 cup sliced bell peppers
– 1/2 cup sliced zucchini
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon chopped green onions (green part only)
– 1 cup cooked brown rice

Instructions:
1. In a wok or skillet, heat sesame oil over medium-high heat.
2. Add thinly sliced chicken breast to the pan. Cook until the chicken is browned and cooked through.
3. Add sliced carrots, bell peppers, and zucchini to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
4. Stir in low-sodium soy sauce and chopped green onions.
5. Cook for an additional minute to combine the flavors.
6. Serve the chicken stir-fry over cooked brown rice.

Dessert: Low-FODMAP Banana and Almond Butter Rice Cakes

Ingredients:
– 2 rice cakes
– 2 tablespoons natural almond butter (without added high-FODMAP ingredients)
– 1 ripe banana, sliced
– 1 tablespoon low-FODMAP honey (optional)

Instructions:
1. Spread natural almond butter on rice cakes.
2. Top with sliced banana.
3. Drizzle with low-FODMAP honey (optional).
4. Enjoy as a sweet and satisfying dessert.

Breakfast: Gluten-Free Pancakes with Maple Syrup and Blueberries

Ingredients:
– 1 cup gluten-free pancake mix
– 1 cup lactose-free milk
– 1 egg
– 1 tablespoon vegetable oil
– Maple syrup (to taste)
– 1/4 cup low-FODMAP blueberries

Instructions:
1. In a mixing bowl, combine gluten-free pancake mix, lactose-free milk, egg, and vegetable oil. Stir until just combined.
2. Preheat a non-stick skillet or griddle over medium heat.
3. Pour 1/4 cup of batter onto the skillet for each pancake.
4. Cook until bubbles form on the surface of the pancake, then flip and cook until golden brown on the other side.
5. Repeat with the remaining batter.
6. Serve the pancakes warm with a drizzle of maple syrup and a sprinkling of low-FODMAP blueberries.

Lunch: Quinoa Salad with Grilled Shrimp

Ingredients:

– 4 oz grilled shrimp
– 1 cup cooked quinoa
– 1/2 cup diced cucumbers
– 1/4 cup diced tomatoes
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. In a bowl, combine cooked quinoa, diced cucumbers, diced tomatoes, chopped fresh parsley, lemon juice, olive oil, salt, and pepper. Mix well.
2. Add the grilled shrimp to the bowl and gently toss to combine.
3. Serve the quinoa salad with grilled shrimp at room temperature or chilled.

Snack: Rice Crackers with Tuna Salad

Ingredients:
– 4 rice crackers
– 1 small can of tuna in water, drained
– 1 tablespoon mayonnaise (check for low-FODMAP ingredients)
– 1 tablespoon chopped celery
– 1 tablespoon chopped green onions (green part only)
– Salt and pepper to taste

Instructions:
1. In a bowl, combine drained tuna, mayonnaise, chopped celery, chopped green onions, salt, and pepper. Mix well.
2. Spread the tuna salad mixture on top of rice crackers.
3. Enjoy the rice crackers with tuna salad as a crunchy snack.

Dinner: Grilled Steak with Roasted Potatoes and Steamed Broccoli

Ingredients:
– 4 oz steak (e.g., sirloin, ribeye)
– 1 medium potato, cut into wedges
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/2 pound broccoli florets
– 1 tablespoon lemon juice

Instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Brush the steak with olive oil and season with salt and pepper.
3. Grill the steak to your desired level of doneness, usually 4-5 minutes per side for medium-rare.
4. While the steak is grilling, preheat the oven to 400°F (200°C).
5. Toss potato wedges with olive oil, salt, and pepper.
6. Place the potato wedges on a baking sheet and roast in the oven for 20-25 minutes or until golden and crispy.
7. In a steamer basket, steam the broccoli florets for 3-5 minutes until tender-crisp.
8. Remove the steak from the grill and let it rest for a few minutes before slicing.
9. Drizzle the steamed broccoli with lemon juice.
10. Serve the grilled steak with roasted potatoes and steamed broccoli.

Dessert: Blueberry Almond Crisp

Ingredients:
– 1 cup low-FODMAP blueberries
– 1/2 cup gluten-free oats
– 1/4 cup almond flour
– 2 tablespoons maple syrup
– 2 tablespoons coconut oil
– 1/4 teaspoon ground cinnamon
– 2 tablespoons sliced almonds

Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, combine low-FODMAP blueberries and 1 tablespoon of maple syrup. Mix well.
3. In a separate bowl, combine gluten-free oats, almond flour, remaining maple syrup, coconut oil, ground cinnamon, and sliced almonds. Mix until crumbly.
4. Pour the blueberry mixture into a baking dish and sprinkle the oat-almond topping evenly over the blueberries.
5. Bake for 25-30 minutes or until the topping is golden brown and the blueberries are bubbling.
6. Remove from the oven and let cool slightly before serving.

Breakfast: Veggie Egg Muffins

Ingredients:
– 4 eggs
– 1/4 cup lactose-free milk
– 1/2 cup chopped spinach
– 1/4 cup diced bell peppers
– 1/4 cup diced zucchini
– 2 tablespoons chopped fresh herbs (e.g., parsley, chives)
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
2. In a bowl, whisk together eggs, lactose-free milk, chopped spinach, diced bell peppers, diced zucchini, chopped fresh herbs, salt, and pepper.
3. Pour the egg mixture evenly into the muffin tin.
4. Bake for 15-18 minutes or until the egg muffins are set and lightly golden.
5. Allow them to cool slightly before removing from the muffin tin.
6. Serve the veggie egg muffins warm or refrigerate for later use.

Lunch: Quinoa and Vegetable Stuffed Bell Peppers

Ingredients:
– 2 bell peppers
– 1 cup cooked quinoa
– 1/2 cup diced zucchini
– 1/4 cup diced carrots
– 1/4 cup diced tomatoes
– 2 tablespoons chopped fresh basil
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a bowl, combine cooked quinoa, diced zucchini, diced carrots, diced tomatoes, chopped fresh basil, olive oil, salt, and pepper.
4. Stuff the mixture into the bell peppers.
5. Place the stuffed bell peppers in a baking dish and cover with foil.
6. Bake for 30-35 minutes or until the bell peppers are tender.
7. Remove the foil and bake for an additional 5 minutes to allow the tops to brown slightly.
8. Serve the quinoa and vegetable stuffed bell peppers hot.

Snack: Rice Cakes with Avocado and Cucumber

Ingredients:
– 2 rice cakes
– 1/2 ripe avocado, mashed
– 1/4 cup sliced cucumber
– 1 tablespoon lime juice
– Salt and pepper to taste

Instructions:
1. Spread mashed avocado evenly onto rice cakes.
2. Top with sliced cucumber.
3. Drizzle lime juice over the toppings.
4. Sprinkle with salt and pepper.
5. Enjoy the rice cakes with avocado and cucumber as a refreshing snack.

Dinner: Baked Salmon with Lemon-Dill Sauce and Steamed Asparagus

Ingredients:
– 4 oz salmon fillet
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– 1/4 cup lactose-free sour cream
– 1 bunch asparagus, ends trimmed

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Drizzle the salmon with olive oil and season with salt and pepper.
4. Bake for 12-15 minutes or until the salmon is cooked to your desired doneness.
5. In a small bowl, combine chopped fresh dill, lemon juice, and lactose-free sour cream to make the sauce.
6. Steam the asparagus for 5-7 minutes until tender.
7. Serve the baked salmon with the lemon-dill sauce drizzled on top, accompanied by steamed asparagus.

Dessert: Mixed Berry Parfait

Ingredients:
– 1 cup lactose-free Greek yogurt
– 1/4 cup low-FODMAP granola
– 1/2 cup mixed berries (e.g., strawberries, blueberries, raspberries)
– 1 tablespoon low-FODMAP honey (optional)

Instructions:
1. In a glass or bowl, layer lactose-free Greek yogurt, low-FODMAP granola, and mixed berries.
2. Repeat the layers until all the ingredients are used, finishing with a layer of berries on top.
3. Drizzle with low-FODMAP honey if desired.
4. Serve the mixed berry parfait chilled.