Meal plans / Creamy Risotto Gains
Creamy Risotto Gains
Slow-cooked comfort food, gut-gentle and rich
A creamy low-FODMAP risotto with bacon and shredded chicken, made with low-FODMAP stock, plus a well-reviewed bolognese for dinner.
3,100 calories and 120 g protein a day, 40 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
870 cal, 26 g protein per person
- PB banana smoothie: 1 firm banana + 2 tbsp peanut butter + ½ cup oats + 1 cup lactose-free milk + 1 tbsp maple syrup
- 1 slice white sourdough with 1 tbsp butter
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Morning Snack
260 cal, 3 g protein per person
- 20 macadamia nuts
- ½ cup orange juice (keep to ½ cup)
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Lunch (the risotto)
840 cal, 40 g protein per person
- Risotto: ½ cup arborio cooked in low-FODMAP chicken stock + 2 tbsp butter + ¼ cup parmesan + chives
- 3 slices bacon, crisped and crumbled through
- 2 oz shredded cooked chicken folded in
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Afternoon Snack
430 cal, 13 g protein per person
- 2 slices white sourdough with 1 tbsp almond butter + 1 tbsp maple syrup
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Dinner
690 cal, 37 g protein per person
- Bolognese sauce — 1 serving (recipe makes 4)
- 1½ cups cooked gluten-free pasta
- 2 tbsp grated parmesan
Based on Low FODMAP Spaghetti Bolognese by Hint of Helen, rated 4.5 out of 5 from 130 reviews.
Tips from experience
- Add stock a ladle at a time and keep stirring — that's what makes risotto creamy without cream
- Most stock cubes contain onion and garlic; look for a certified low-FODMAP stock
- Leftover risotto reheats with a splash of lactose-free milk
- Watch-outs: parmesan is naturally almost lactose-free, so you can be generous with it
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 Creamy Risotto Gains 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 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). Each one is linked under its meal.
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