Meal plans / High-Cal Snack Board
High-Cal Snack Board
Grazing meals for small appetites
Small portions all day instead of big meals: rice cakes and nut butter, eggs, ham roll-ups, fruit, yogurt and air-fryer chicken tenders.
2,450 calories and 95 g protein a day, 15 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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Morning Snack Board
520 cal, 17 g protein per person
- 3 rice cakes with 2 tbsp peanut butter + 1 tbsp maple syrup
- 1 egg, hard-boiled
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Late Morning
390 cal, 10 g protein per person
- 6 oz lactose-free yogurt + 10 walnut halves + 1 tbsp maple syrup
- 1 orange
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Lunch Snack Board
590 cal, 23 g protein per person
- Roll-ups: 2 oz ham + 1 oz cheddar
- 3 rice cakes
- 1 cup seedless grapes
- 20 macadamia nuts
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Afternoon
430 cal, 10 g protein per person
- 2 slices white sourdough with 1 tbsp butter + 1 tbsp jam
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Dinner Board
510 cal, 35 g protein per person
- Air fryer chicken tenders — ¾ serving (recipe makes 2)
- 1 oz plain salted potato chips (no onion/garlic flavoring)
- Cucumber and carrot sticks
- 1 tbsp ketchup
Based on Air Fryer Chicken Tenders (low FODMAP option) by Gluten Free Cuppa Tea, rated 4.8 out of 5 from 106 reviews.
Tips from experience
- Prep a snack box in the fridge: boiled eggs, roll-ups, portioned nuts — grab without thinking
- Chicken tenders are perfect finger food on low-appetite days and reheat well in the air fryer
- Eating every 2–3 hours keeps you fueled without the uncomfortable full feeling
- Watch-outs: check deli meat labels for onion or garlic powder; plain roast turkey and ham are usually fine
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 High-Cal Snack Board 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 95 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: Air Fryer Chicken Tenders (low FODMAP option) from Gluten Free Cuppa Tea (4.8 stars, 106 reviews). Each one is linked under its meal.
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