Meal plans / French Toast Gains
French Toast Gains
Weekend brunch, maximum calories
Sourdough French toast with maple and peanut butter for brunch, lemon chicken and rice for lunch, and lightly dusted fish and chips for dinner.
3,000 calories and 120 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 (French toast + bacon)
870 cal, 35 g protein per person
- 2 thick slices sourdough dipped in 2 eggs + ⅓ cup lactose-free milk + cinnamon, fried in 1 tbsp butter
- 2 tbsp maple syrup + 1 tbsp peanut butter on top
- 2 slices bacon
- 5 strawberries
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Mid-morning
310 cal, 3 g protein per person
- 20 macadamia nuts
- 1 cup seedless grapes
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Lunch
540 cal, 31 g protein per person
- Lemon chicken and rice — ¾ serving (recipe makes 4)
- ½ cup white rice extra
- 15 green beans, sautéed in 1 tsp butter
Based on Low FODMAP Lemon Chicken and Rice by Fun Without FODMAPs, rated 5.0 out of 5 from 19 reviews.
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Afternoon Snack
490 cal, 14 g protein per person
- Smoothie: 1 firm banana + 2 tbsp peanut butter + ½ cup oats + 1 cup almond milk
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Dinner
790 cal, 36 g protein per person
- Lightly dusted fish and chips (skip the mushy peas) — 1 serving (recipe makes 2)
- 1 tbsp tartar sauce (mayo + pickle + lemon)
Based on Lightly Dusted Fish and Chips by Gluten Free Cuppa Tea, rated 5.0 out of 5 from 15 reviews.
Tips from experience
- Day-old sourdough makes better French toast — it soaks without falling apart
- The fish and chips need no low-FODMAP changes according to the recipe author — just skip the mushy peas side, peas are high-FODMAP
- Bacon is naturally FODMAP-free; it's the seasoning on other cured meats you need to check
- Watch-outs: honey and agave are high-FODMAP toppings — maple syrup is the safe one
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 French Toast 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 3,000 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 Lemon Chicken and Rice from Fun Without FODMAPs (5.0 stars, 19 reviews); Lightly Dusted Fish and Chips from Gluten Free Cuppa Tea (5.0 stars, 15 reviews). Each one is linked under its meal.
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