Meal plans / Grilled Cheese Supreme
Grilled Cheese Supreme
Butter, bread, cheese, ham — maximized
Ham and cheddar grilled cheese on sourdough with a 4.9-star low-FODMAP hamburger vegetable soup, and maple mustard chicken for dinner.
2,750 calories and 120 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
490 cal, 14 g protein per person
- ½ cup rolled oats cooked in 1 cup almond milk + 2 tbsp peanut butter + 1 tbsp maple syrup
- ½ cup orange juice (keep to ½ cup)
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Morning Snack
280 cal, 3 g protein per person
- 2 rice cakes with 1 tbsp butter
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Lunch (ham grilled cheese + soup)
870 cal, 47 g protein per person
- Ham and cheddar grilled cheese: 2 slices sourdough, 1½ oz cheddar, 2 oz ham, 1 tbsp butter
- Hamburger vegetable soup — 1 serving (recipe makes 6)
Based on Low FODMAP Hamburger Vegetable Soup by Fun Without FODMAPs, rated 4.9 out of 5 from 18 reviews.
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Afternoon Snack
330 cal, 9 g protein per person
- 6 oz lactose-free yogurt + 10 walnut halves + 1 tbsp maple syrup
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Dinner
770 cal, 45 g protein per person
- Maple mustard chicken with potatoes and carrots (1 thigh per serving) — 2 servings (recipe makes 6)
- 1 slice white sourdough
Based on Low FODMAP Maple Mustard Chicken with Rosemary by A Saucy Kitchen, rated 4.5 out of 5 from 130 reviews.
Tips from experience
- Low heat + patience = golden grilled cheese with fully melted cheese. High heat burns the bread first
- The hamburger vegetable soup uses a low-FODMAP soup base instead of onion — one pot covers lunches for days
- White sourdough is low-FODMAP at 2 slices thanks to the long fermentation
- Watch-outs: check ham labels for onion or garlic powder in the glaze
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 Grilled Cheese Supreme 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 2,750 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 Hamburger Vegetable Soup from Fun Without FODMAPs (4.9 stars, 18 reviews); Low FODMAP Maple Mustard Chicken with Rosemary from A Saucy Kitchen (4.5 stars, 130 reviews). Each one is linked under its meal.
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