Meal plans / Mexican Chicken Rice Bowl
Mexican Chicken Rice Bowl
Taco flavors without the gut triggers
Taco flavors without the hidden onion powder: a spiced chicken rice bowl for lunch and cheesy low-FODMAP chicken enchiladas for dinner.
2,600 calories and 115 g protein a day, 30 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
560 cal, 18 g protein per person
- Breakfast tacos: 2 corn tortillas + 1 scrambled egg + 1 oz cheddar + 1 tbsp butter
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
- ½ cup orange juice (keep to ½ cup)
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Morning Snack
300 cal, 10 g protein per person
- 3 rice cakes with 2 tbsp peanut butter
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Lunch (the bowl)
730 cal, 48 g protein per person
- Baked chicken breast — ¾ serving (recipe makes 4) — swap the rub for smoked paprika + cumin + oregano + salt
- 1½ cups white rice with lime juice + cilantro
- 1 oz cheddar + 2 tbsp lactose-free sour cream
- Lettuce, tomato, and avocado (keep to ⅛ avocado per person)
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
350 cal, 4 g protein per person
- 1 oz plain tortilla chips
- 2 tbsp salsa (check label: no onion or garlic)
- 20 macadamia nuts
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Dinner
650 cal, 34 g protein per person
- Chicken enchiladas — ¾ serving (recipe makes 6)
- 1 cup white rice
Based on Low FODMAP Chicken Enchiladas by FODMAP Everyday, rated 4.4 out of 5 from 58 reviews.
Tips from experience
- Make your own taco spice: smoked paprika, cumin, oregano, salt, chili flakes — store-bought blends almost always contain onion and garlic
- The enchiladas use corn tortillas and garlic-infused oil, and have nearly 60 reviews
- Avocado is low-FODMAP only at ⅛ of a fruit — a thin layer, not a guac mountain
- Watch-outs: most jarred salsa has onion. Fody makes a certified low-FODMAP one, or use diced tomato + lime + cilantro
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 Mexican Chicken Rice Bowl 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 2,600 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: Baked Chicken Breast (skip the garlic powder) from A Saucy Kitchen (4.5 stars, 92 reviews); Low FODMAP Chicken Enchiladas from FODMAP Everyday (4.4 stars, 58 reviews). Each one is linked under its meal.
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