Meal plans / Carb Loading Done Right
Carb Loading Done Right
For active teens burning through energy
A carb-heavy, low-FODMAP day for teen athletes with IBS — chicken alfredo, sweet and sour chicken over rice noodles, and recovery chocolate milk made lactose-free.
3,100 calories and 115 g protein a day, 25 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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Pre-workout Breakfast
680 cal, 19 g protein per person
- 2 slices white sourdough with 2 tbsp peanut butter + 1 tbsp strawberry jam
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
- ½ cup orange juice (keep to ½ cup)
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Post-workout Snack
350 cal, 12 g protein per person
- DIY chocolate milk: 1 cup lactose-free milk + 1 heaped tbsp cocoa + 1 tbsp sugar
- 3 rice cakes with 1 tbsp maple syrup
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Lunch
630 cal, 30 g protein per person
- One-pot chicken alfredo (lactose-free milk + cream, ≤75 g broccoli per person) — ¾ serving (recipe makes 3)
Based on One-Pot Chicken Alfredo Pasta (low FODMAP swaps) by Gluten Free Cuppa Tea, rated 5.0 out of 5 from 33 reviews.
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Afternoon Snack
580 cal, 18 g protein per person
- PB banana sandwich: 2 slices white sourdough + 2 tbsp peanut butter + 1 firm banana
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Dinner
850 cal, 34 g protein per person
- Sweet and sour chicken — 1 serving (recipe makes 4)
- 2 cups cooked rice noodles tossed in 1 tsp sesame oil
Based on Low FODMAP Sweet and Sour Chicken by A Saucy Kitchen, rated 4.4 out of 5 from 189 reviews.
Tips from experience
- Sweet and sour chicken over rice noodles is a carb-heavy takeout-style dinner with nearly 200 reviews — and no onion or garlic
- For the alfredo, the recipe author lists the low-FODMAP swaps: lactose-free milk and cream, a low-FODMAP stock cube, and broccoli capped at 75 g per person
- Chocolate milk after training is a legit recovery drink — lactose-free milk keeps it gut-safe
- Watch-outs: wheat bagels and big portions of regular pasta are high-FODMAP — stick to sourdough and gluten-free pasta
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 Carb Loading Done Right 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 3,100 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: One-Pot Chicken Alfredo Pasta (low FODMAP swaps) from Gluten Free Cuppa Tea (5.0 stars, 33 reviews); Low FODMAP Sweet and Sour Chicken from A Saucy Kitchen (4.4 stars, 189 reviews). Each one is linked under its meal.
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