Meal plans / Dairy-Free Gains
Dairy-Free Gains
For when lactose is the enemy
No dairy at all and still over 2,600 calories: a low-FODMAP day built on Moroccan chicken, beef stew, eggs, nut butters and olive oil.
2,650 calories and 105 g protein a day, 35 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
620 cal, 20 g protein per person
- Smoothie: 1 firm banana + 2 tbsp almond butter + ½ cup oats + 1 cup unsweetened almond milk + 1 tbsp maple syrup
- 1 egg, fried in olive oil
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Morning Snack
350 cal, 8 g protein per person
- 20 macadamia nuts
- 2 tbsp pumpkin seeds
- 1 orange
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Lunch
750 cal, 35 g protein per person
- Moroccan chicken — 1 serving (recipe makes 4)
- 1½ cups white rice with 1 tbsp olive oil
- ½ cup cooked carrots
Based on Low FODMAP Moroccan Chicken by Fun Without FODMAPs, rated 5.0 out of 5 from 33 reviews.
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Afternoon Snack
400 cal, 11 g protein per person
- 3 rice cakes with 2 tbsp peanut butter
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Dinner
530 cal, 33 g protein per person
- Beef stew — ¾ serving (recipe makes 4)
- 1 slice white sourdough to mop it up (check the label for milk)
Based on Low FODMAP Beef Stew by Fun Without FODMAPs, rated 4.9 out of 5 from 29 reviews.
Tips from experience
- Both anchor recipes are naturally dairy-free — the Moroccan chicken has a 5-star average from 30+ reviews
- Almond milk is low-FODMAP at 1 cup; oat milk only at about ½ cup, so almond is the better smoothie base
- Make the stew on Sunday — it's better on day two
- Watch-outs: pumpkin seeds are low-FODMAP at 2 tbsp
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 Dairy-Free 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 2,650 calories and 105 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 Moroccan Chicken from Fun Without FODMAPs (5.0 stars, 33 reviews); Low FODMAP Beef Stew from Fun Without FODMAPs (4.9 stars, 29 reviews). Each one is linked under its meal.
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