Free Resource

7-Day Low-FODMAP-Aware School Meal Plan

High-calorie meals built around foods that are often gentler on the gut, for real teen life — stuff you can pack in a lunchbox, make in 10 minutes after school, and eat between classes without stress. 100% vegetarian.

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Here's a taste of what's inside

A week of meals that won't betray you at 2nd period

Built after months of food journaling. Every meal here is something that's been put to the test. 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 — designed as a starting point for weight gain
100% vegetarian, built around foods that are often easier on the gut
School-packable lunches you can actually eat at a table without stress
10-minute after-school meals for when you have zero energy
Calorie estimates per meal and daily totals
Low-FODMAP notes and substitution ideas for common triggers

Day 1 — Monday

Breakfast: Warm, filling, easy to make before school

Lunch: Packable, no microwave needed

Snack: High-calorie, low-effort, good in a backpack

Dinner: 10–15 minutes, actually satisfying

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Full daily breakdowns for every plan

You've got the 7-day starter. Browse all 10 meal plans for free on the Meal Plans page — daily meals, calorie targets, and tips included. Gut Gainz Plus adds the expanded library (30+ plans), cloud tracker sync, and monthly drops.

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Ready to actually track how it's going?

The meal plan is a starting point. The tracker helps you figure out which meals work for YOUR gut — because everyone's different.

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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. Low-FODMAP suitability depends on serving size and individual tolerance — track your own response.