Meal plans / Chicken Stir-Fry with Rice Noodles
Chicken Stir-Fry with Rice Noodles
Takeout flavors at home, gut-safe
Takeout-style low-FODMAP stir-fry at home: sweet and sour chicken (nearly 200 reviews) over rice noodles, and Thai ping gai chicken with rice.
2,800 calories and 110 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
630 cal, 21 g protein per person
- ½ cup rolled oats cooked in 1 cup lactose-free milk + 2 tbsp peanut butter + 1 tbsp maple syrup
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Morning Snack
310 cal, 8 g protein per person
- 3 rice cakes with 1 tbsp peanut butter
- 1 cup seedless grapes
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Lunch (stir-fry)
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.
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Afternoon Snack
330 cal, 9 g protein per person
- 6 oz lactose-free yogurt + 1 tbsp maple syrup + 10 walnut halves
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Dinner
670 cal, 40 g protein per person
- Ping gai chicken (about 1½ thighs per serving) — 1 serving (recipe makes 4)
- 1½ cups white rice
- 1 cup cooked bok choy with soy sauce
Based on Ping Gai (Thai Grilled Chicken) by A Saucy Kitchen, rated 4.9 out of 5 from 35 reviews.
Tips from experience
- Sweet and sour chicken uses pineapple and green pepper — both low-FODMAP at the recipe's portion — and low-FODMAP ketchup
- Rice noodles cook in about 5 minutes: soak or boil, drain, toss in sesame oil so they don't clump
- Regular soy sauce is low-FODMAP; tamari is the gluten-free version if you need it
- Watch-outs: honey, onion and garlic are in most takeout sauces — that's why this is homemade
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 Stir-Fry with Rice Noodles 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 2,800 calories and 110 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 Sweet and Sour Chicken from A Saucy Kitchen (4.4 stars, 189 reviews); Ping Gai (Thai Grilled Chicken) from A Saucy Kitchen (4.9 stars, 35 reviews). Each one is linked under its meal.
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