Meal plans / Easy Batch Cook
Easy Batch Cook
Cook once, eat all week
Two hours on Sunday covers the week: a tray of maple mustard chicken, a pot of turkey chili, overnight oats and hard-boiled eggs — all low-FODMAP.
2,850 calories and 115 g protein a day, 60 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 (batch-prepped Sunday)
590 cal, 22 g protein per person
- Overnight oats jar: ½ cup oats + ½ cup lactose-free milk + ½ cup lactose-free yogurt + 1 tbsp chia + 2 tbsp peanut butter
- ¼ cup blueberries on top
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Morning Snack (grab and go)
240 cal, 8 g protein per person
- 1 egg, hard-boiled (peeled Sunday)
- 2 rice cakes with 1 tbsp butter
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Lunch (batch-prepped Sunday)
830 cal, 44 g protein per person
- Maple mustard chicken with potatoes and carrots (1 thigh per serving) — 2 servings (recipe makes 6)
- 1 cup white rice
Based on Low FODMAP Maple Mustard Chicken with Rosemary by A Saucy Kitchen, rated 4.5 out of 5 from 130 reviews.
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Afternoon Snack (portioned Sunday)
440 cal, 6 g protein per person
- Snack bag: 20 macadamias + 10 walnut halves
- 1 cup seedless grapes
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Dinner (batch + quick)
770 cal, 36 g protein per person
- Turkey chili with sweet potato — 1 serving (recipe makes 6)
- 1½ cups white rice
- 2 tbsp lactose-free sour cream + 1 oz cheddar on top
Based on Low FODMAP Turkey Chili with Sweet Potato by Fun Without FODMAPs, rated 4.9 out of 5 from 29 reviews.
Tips from experience
- Sunday order: chili on the stove, chicken tray in the oven, eggs boiling, oats in jars — all done in about 90 minutes
- The maple mustard chicken has 130 reviews averaging 4.5 stars — check your mustard label, some contain garlic
- Keep sweet potato and lentils to the chili recipe's serving size — they're the two ingredients with portion limits
- Chili and cooked chicken keep 4 days in the fridge; freeze anything for day 5+
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 Easy Batch Cook 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 2,850 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: Low FODMAP Maple Mustard Chicken with Rosemary from A Saucy Kitchen (4.5 stars, 130 reviews); Low FODMAP Turkey Chili with Sweet Potato from Fun Without FODMAPs (4.9 stars, 29 reviews). Each one is linked under its meal.
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