Meal plans / Gentle Gains 2500
Gentle Gains 2500
Comfortable eating for sensitive days
For days between a flare and normal: moderate fat, low fiber, and soft, mild food like lemon chicken and rice, buttered pasta and poached chicken.
2,450 calories and 110 g protein a day, 20 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
480 cal, 17 g protein per person
- ½ cup rolled oats cooked in 1 cup lactose-free milk + 1 tbsp peanut butter + 1 tbsp maple syrup
- ½ firm banana
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Morning Snack
260 cal, 4 g protein per person
- 3 rice cakes with 1 tbsp butter
- ½ cup orange juice (keep to ½ cup)
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Lunch
650 cal, 36 g protein per person
- Lemon chicken and rice — ¾ serving (recipe makes 4)
- ½ cup white rice extra
- ½ cup cooked soft carrots
- 1 slice white sourdough
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
200 cal, 6 g protein per person
- 6 oz lactose-free yogurt + 1 tbsp maple syrup (no fruit on sensitive days)
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Dinner
650 cal, 42 g protein per person
- 1½ cups cooked gluten-free pasta with 1 tbsp butter + 2 tbsp grated parmesan
- 3 oz shredded poached chicken
- 1 egg, soft-boiled
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Evening
190 cal, 6 g protein per person
- ½ cup warm lactose-free milk + 1 tbsp maple syrup
- 2 rice cakes
Tips from experience
- When you're between flare and normal, cut fat portions in half and skip raw vegetables — cooked soft veg only
- Lactose-free yogurt is usually well tolerated on gentle days; regular yogurt is riskier
- Watch-outs: peanut butter is higher-fat — keep to 1 tbsp on sensitive days
- The lemon chicken and rice is a good gentle-day lunch: mild, moist, no heavy sauce
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 Gentle Gains 2500 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 2,450 calories and 110 g of protein for one person, across 6 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). Each one is linked under its meal.
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