Meal plans / Calorie Stacking Plan
Calorie Stacking Plan
Every meal adds up
Small upgrades at every meal — an extra tablespoon of oil, a pat of butter, bacon on top — add hundreds of calories without feeling stuffed.
3,050 calories and 120 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
660 cal, 26 g protein per person
- ½ cup rolled oats cooked in 1 cup lactose-free milk + 2 tbsp peanut butter + 1 tbsp butter stirred in
- 2 slices bacon
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Morning Snack
360 cal, 7 g protein per person
- 3 rice cakes with 1 tbsp almond butter + 1 tbsp maple syrup
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Lunch
910 cal, 39 g protein per person
- Bolognese sauce — 1 serving (recipe makes 4)
- 2 cups cooked gluten-free pasta with 1 tbsp garlic-infused olive oil
- 2 tbsp grated parmesan
Based on Low FODMAP Spaghetti Bolognese by Hint of Helen, rated 4.5 out of 5 from 130 reviews.
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Afternoon Snack
330 cal, 9 g protein per person
- 6 oz lactose-free yogurt + 10 walnut halves + 1 tbsp maple syrup
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Dinner
790 cal, 39 g protein per person
- Brined pork chop — ¾ serving (recipe makes 2)
- 1½ cups white rice + 1 tbsp butter
- ⅓ cup cooked zucchini (65 g)
Based on Pan-Roasted Brined Pork Chops by FODMAP Everyday, rated 4.5 out of 5 from 11 reviews.
Tips from experience
- Calorie stacking: +1 tbsp oil on a meal = +120 cal. +1 pat of butter = +100 cal. +2 slices bacon = +86 cal. These add up fast
- Cook in garlic-infused oil and butter instead of spray — easy calories, extra flavor
- Finish rice and pasta with a pat of butter — you won't notice the volume, you'll notice the gains
- Watch-outs: a lot of fat in one sitting can speed up digestion for some people with IBS — spread it across meals
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 Calorie Stacking Plan 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 3,050 calories and 120 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 Spaghetti Bolognese from Hint of Helen (4.5 stars, 130 reviews); Pan-Roasted Brined Pork Chops from FODMAP Everyday (4.5 stars, 11 reviews). Each one is linked under its meal.
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