Meal plans / Breakfast Gains Plate
Breakfast Gains Plate
Full breakfast, gut-safe, 800+ cal before 9am
A full diner-style breakfast that's low-FODMAP: eggs, homemade sausage with no onion or garlic, crispy hash browns and sourdough.
2,900 calories and 115 g protein a day, 25 minutes of prep, easy.
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 (the full plate)
820 cal, 36 g protein per person
- 1 egg, fried
- Homemade breakfast sausage (1 patty per serving) — 1 serving (recipe makes 8)
- Hash browns: 1 medium potato grated, squeezed dry, fried in 1 tbsp oil
- 1 slice white sourdough with 1 tbsp butter
Based on Low FODMAP Breakfast Sausage by Fun Without FODMAPs, rated 4.7 out of 5 from 11 reviews.
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Mid-morning Snack
390 cal, 9 g protein per person
- Smoothie: 1 firm banana + 1 cup almond milk + 2 tbsp peanut butter + 1 tbsp maple syrup
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Lunch
510 cal, 25 g protein per person
- One pot chicken and rice — ½ serving (recipe makes 4)
- 1 cup white rice extra
- 1 tbsp garlic-infused olive oil
Based on One Pot Low FODMAP Chicken and Rice by A Saucy Kitchen, rated 4.5 out of 5 from 222 reviews.
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Afternoon Snack
310 cal, 7 g protein per person
- 3 rice cakes with 1 tbsp almond butter
- 1 cup seedless grapes
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Dinner
850 cal, 37 g protein per person
- Mini salmon cakes (2 cakes per serving) — 2 servings (recipe makes 5)
- 2 tbsp aioli made with garlic-infused oil (not garlic)
- 1½ cups white rice with 1 tbsp butter
- ⅓ cup cooked zucchini (65 g)
Based on Mini Salmon Cakes with Lemony Herb Aioli by A Saucy Kitchen, rated 4.5 out of 5 from 34 reviews.
Tips from experience
- Squeeze the grated potato hard in a towel — dry potato = crispy hash browns
- Homemade sausage takes 10 minutes and freezes well: shape a batch of patties, freeze on a tray, cook from frozen
- The salmon cakes are a good way to get fish in if you don't love salmon fillets — 4.5 stars from 30+ reviews
- Watch-outs: the salmon cake aioli calls for a garlic clove — the recipe notes say to swap it for garlic-infused oil
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 Breakfast Gains Plate 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 2,900 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 Breakfast Sausage from Fun Without FODMAPs (4.7 stars, 11 reviews); One Pot Low FODMAP Chicken and Rice from A Saucy Kitchen (4.5 stars, 222 reviews); Mini Salmon Cakes with Lemony Herb Aioli from A Saucy Kitchen (4.5 stars, 34 reviews). Each one is linked under its meal.
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