Meal plans / Beef Taco Bowls
Beef Taco Bowls
The best gut-safe taco situation
Seasoned ground beef over rice with all the safe toppings, and a turkey chili dinner — a low-FODMAP taco day with homemade spice instead of store-bought packets.
3,150 calories and 115 g protein a day, 30 minutes of prep, medium.
Low-FODMAP-aware, not a guarantee — IBS triggers vary and serving size matters. These are general meal ideas, not medical advice; check with a doctor or dietitian before big diet changes, especially if you're losing weight. How the FODMAP approach works.
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Breakfast
770 cal, 26 g protein per person
- PB banana smoothie: 1 firm banana + 2 tbsp peanut butter + ½ cup oats + 1 cup lactose-free milk + 1 tbsp maple syrup
- 1 slice white sourdough
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Morning Snack
230 cal, 6 g protein per person
- 2 rice cakes with 1 tbsp almond butter
- 1 orange
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Lunch (taco bowl)
1,020 cal, 45 g protein per person
- Chilli con carne (skip or go light on the beans) — 1 serving (recipe makes 4), cooked down until thick
- 1½ cups white rice
- 1 oz cheddar + 2 tbsp lactose-free sour cream
- Lettuce, tomato, lime, ⅛ avocado
- 1 oz tortilla chips crushed on top
Based on Low FODMAP Chilli Con Carne by Hint of Helen, rated 4.4 out of 5 from 54 reviews.
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Afternoon Snack
400 cal, 8 g protein per person
- 6 oz lactose-free yogurt + 1 tbsp maple syrup
- 20 macadamia nuts
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Dinner
740 cal, 31 g protein per person
- Turkey chili with sweet potato — 1 serving (recipe makes 6)
- 1 cup white rice
- 1 slice white sourdough with 1 tbsp butter
Based on Low FODMAP Turkey Chili with Sweet Potato by Fun Without FODMAPs, rated 4.9 out of 5 from 29 reviews.
Tips from experience
- Cook the beef until it catches and crisps in spots — that's where the flavor is
- Two chilis in a day sounds like a lot, but one is beef-and-tomato, the other is turkey-and-sweet-potato with cinnamon — very different
- Watch-outs: taco seasoning packets nearly always contain onion and garlic — mix your own (cumin, smoked paprika, oregano, salt)
- Keep sweet potato and lentils to the recipe's serving size — they're the two ingredients with portion limits
Protein is set for a ~60 kg (130 lb) teen trying to gain weight. A typical range is about 1.2–1.6 g per kg of body weight (0.5–0.7 g per lb). If this is more than you need, eat a smaller meat portion and add extra rice, potato or bread.
Questions
Is the Beef Taco Bowls meal plan low-FODMAP?
It's built around ingredients that Monash University lists as low-FODMAP at the portions given — no onion or garlic (garlic-infused oil instead), lactose-free dairy, gluten-free pasta and firm bananas. Serving size matters, and IBS triggers vary, so treat it as a starting point and track how you feel.
How many calories and how much protein is in it?
About 3,150 calories and 115 g of protein for one person, across 5 meals and snacks. That's sized for a teen of about 60 kg (130 lb) who is trying to gain weight.
Can I make it for more than one person?
Yes. Use the "Cooking for" slider above the meals to scale every ingredient amount for 1 to 8 people. Calories and protein stay per person.
Where do the recipes come from?
The main dishes are based on well-reviewed low-FODMAP recipes: Low FODMAP Chilli Con Carne from Hint of Helen (4.4 stars, 54 reviews); Low FODMAP Turkey Chili with Sweet Potato from Fun Without FODMAPs (4.9 stars, 29 reviews). Each one is linked under its meal.
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