Free Resource
7-Day IBS-Friendly School Meal Plan
High-calorie, gut-safe meals built around real teen life — stuff you can actually pack in a lunchbox, make in 10 minutes after school, and eat between classes without stress.
Here's a taste of what's inside
A week of meals that won't betray you at 2nd period
I built this after keeping a food journal for months. Every meal here is something I've actually eaten. Some days are boring on purpose — boring gut days are good gut days.
- 7 full days: breakfast, school lunch, after-school snack, dinner
- 2,500–3,000 calories/day target — designed for weight gain
- 100% vegetarian, 100% IBS-friendly
- School-packable lunches you can actually eat at a table with people
- 10-minute after-school meals for when you have zero energy
- Calorie estimates per meal and daily totals
Day 1 — Monday
🌅 Breakfast: PB banana oatmeal — 520 cal
🎒 Lunch: Hummus + pita + cheese — 480 cal
🍪 Snack: Trail mix + almond butter — 380 cal
🍽 Dinner: Pasta with olive oil + parmesan — 640 cal
These meal ideas are general examples, not a personalized medical or nutrition plan. Everyone's IBS triggers are different. Talk with a doctor, parent/guardian, or registered dietitian before making major diet changes, especially if you are losing weight, struggling to eat enough, or having severe symptoms.
Hey — MJ here. This is what I eat on good gut weeks. I tried to keep it realistic: things that travel in a backpack, don't smell up a classroom, and don't require a kitchen at noon. Some of these I've been eating since 8th grade. Hope your stomach is as boring (in a good way) as mine on these days.
Breakfast
PB banana oatmeal
1 cup oats + 2 tbsp peanut butter + 1 banana + drizzle of honey
520 cal
School Lunch
Hummus wrap + cheese sticks
Whole wheat wrap, 3 tbsp hummus, cucumber, 2 string cheese — easy to pack
480 cal
Snack
Trail mix + almond butter
1/4 cup mixed nuts + dark chocolate chips + 2 tbsp almond butter on rice cakes
410 cal
Dinner
Olive oil pasta with parmesan
2 cups pasta + 3 tbsp garlic-infused olive oil + 1/4 cup parmesan — done in 12 min
640 cal
Daily Total
Simple, predictable, gut-safe — good starting day
2,560 cal
Breakfast
Avocado toast + fried eggs
2 slices sourdough, 1/2 avocado mashed, 2 eggs fried in butter, salt + pepper
560 cal
School Lunch
Rice bowl (packed cold)
1.5 cups white rice + 1/2 cup edamame + soy sauce + sesame seeds in a container
520 cal
Snack
Banana + almond butter + crackers
1 banana, 2 tbsp almond butter, 10 crackers — portable, no fridge needed
400 cal
Dinner
Cheese quesadilla + guacamole
2 large tortillas, 1 cup shredded cheese, 1/2 avocado guac — 8 min on stovetop
640 cal
Daily Total
Avocado fats + white rice are your best friends
2,640 cal
Breakfast
Smoothie + peanut butter toast
Smoothie: 1 banana + 1 cup whole milk + 2 tbsp PB + oats blended. 2 slices toast with PB.
680 cal
School Lunch
Pita + hummus + hard-boiled eggs
2 pita halves, 3 tbsp hummus, 2 hard-boiled eggs — prep Sunday night
460 cal
Snack
Oat energy balls (3x)
Rolled oats + PB + honey + chocolate chips, rolled into balls — make a batch Sunday
380 cal
Dinner
Stir-fried rice with tofu + vegetables
2 cups rice + 1/2 block firm tofu + frozen veggies + soy sauce + sesame oil
580 cal
Daily Total
Prep Sunday — the smoothie saves Wednesday mornings
2,720 cal
Breakfast
Greek yogurt parfait
1 cup plain Greek yogurt + granola + banana slices + drizzle of honey
480 cal
School Lunch
Cream cheese bagel + apple
Large bagel + 3 tbsp cream cheese + 1 apple — simple, easy, surprisingly filling
520 cal
Snack
Crackers + cheddar + grapes
10 whole grain crackers + 1.5 oz cheddar + small handful of grapes
360 cal
Dinner
Mac and cheese (homemade)
2 cups pasta + 1 cup whole milk + 2 oz cheddar + butter + add frozen peas for color
680 cal
Daily Total
Thursday comfort food — mac and cheese never fails
2,580 cal
Breakfast
Chocolate peanut butter smoothie
1 cup whole milk + 2 tbsp cocoa powder + 3 tbsp PB + 1 banana + 1/4 cup oats — blend
620 cal
School Lunch
Pasta salad (cold)
1.5 cups cooked pasta + olive oil + parmesan + black olives — works cold, holds well
540 cal
Snack
Avocado + rice cakes + salt
1/2 avocado on 3 rice cakes with sea salt — simple and hits different on Fridays
340 cal
Dinner
Veggie fried rice (leftover rice)
2 cups rice + 2 eggs + frozen veggies + soy sauce + butter — 10 min, use leftover rice
620 cal
Daily Total
Friday treat-yourself energy without blowing up your weekend
2,800 cal
Breakfast
Stack of pancakes + syrup + butter
3 medium pancakes from mix, real butter, maple syrup, 1 glass whole milk on the side
680 cal
Lunch
Grilled halloumi + rice bowl
Sliced halloumi grilled 3 min/side + 1.5 cups rice + drizzle of olive oil + lemon
620 cal
Snack
PB toast + glass of whole milk
2 slices sourdough + 3 tbsp peanut butter + 12 oz whole milk
520 cal
Dinner
Pasta primavera with cream sauce
2 cups pasta + 1/4 cup cream + butter + parmesan + zucchini + peas — 15 min
700 cal
Daily Total
Weekend means extra time to cook — use it
2,900 cal
Breakfast
Loaded overnight oats
1 cup oats + 1 cup whole milk soaked overnight + 1 tbsp chia seeds + banana + almond butter
560 cal
Lunch
Egg fried rice + avocado
2 cups rice + 3 eggs + soy sauce + 1/2 avocado on the side — batch cook rice today
620 cal
Snack
Smoothie + crackers
Banana + whole milk + PB smoothie + 10 crackers — fuel before Sunday chores
460 cal
Dinner
Butter noodles + soft tofu scramble
2 cups egg noodles + 2 tbsp butter + 1/2 block soft tofu scrambled with turmeric + soy sauce
580 cal
Daily Total
Batch cook rice + prep snacks today for next week
2,780 cal
Gut Gainz is for education and personal support only. It is not medical advice, diagnosis, or treatment. IBS, weight changes, stomach pain, food restriction, or ongoing symptoms should be discussed with a doctor, parent/guardian, registered dietitian, or qualified healthcare professional.