Meal plans / Chicken & Cheese Quesadillas
Chicken & Cheese Quesadillas
Crispy, melty, fast and safe
Shredded chicken and cheddar in corn tortillas, crisped in a pan in five minutes — a fast low-FODMAP lunch, with chilli con carne for dinner.
2,750 calories and 125 g protein a day, 15 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 (quesadilla)
490 cal, 18 g protein per person
- 2 corn tortillas + 1 scrambled egg + 1 oz cheddar — fold and press in a pan with 1 tsp butter until golden
- ½ cup orange juice (keep to ½ cup)
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Morning Snack
520 cal, 20 g protein per person
- ½ cup rolled oats cooked in 1 cup lactose-free milk + 2 tbsp peanut butter + 1 tbsp maple syrup
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Lunch (quesadilla again)
690 cal, 42 g protein per person
- 3 corn tortillas + 3 oz shredded baked chicken + 1 oz cheddar, pressed until golden
- 2 tbsp lactose-free sour cream
- 1 cup white rice
Based on Baked Chicken Breast (skip the garlic powder) by A Saucy Kitchen, rated 4.5 out of 5 from 92 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
740 cal, 34 g protein per person
- Chilli con carne (skip or go light on the beans) — 1 serving (recipe makes 4)
- 1½ cups white rice with 1 tbsp butter
Based on Low FODMAP Chilli Con Carne by Hint of Helen, rated 4.4 out of 5 from 54 reviews.
Tips from experience
- Cook a batch of baked chicken breast on Sunday and shred it — quesadillas become a 5-minute meal
- Corn tortillas are low-FODMAP; regular flour tortillas are wheat and can be a problem in big portions
- The chilli's optional butter beans are worth skipping — canned beans are only low-FODMAP in very small amounts
- Watch-outs: check chili powder — many "chili powder" blends contain garlic. Use pure ancho or chipotle powder
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 Chicken & Cheese Quesadillas 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 2,750 calories and 125 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: Baked Chicken Breast (skip the garlic powder) from A Saucy Kitchen (4.5 stars, 92 reviews); Low FODMAP Chilli Con Carne from Hint of Helen (4.4 stars, 54 reviews). Each one is linked under its meal.
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