Meal plans / Loaded Baked Potato
Loaded Baked Potato
Classic comfort, surprisingly calorie-dense
A big baked potato loaded with chilli con carne, butter, cheddar and chives — over 800 calories of gut-friendly comfort food — plus balsamic chicken thighs.
3,000 calories and 120 g protein a day, 60 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
610 cal, 17 g protein per person
- 1 egg, scrambled
- 2 slices white sourdough with 1 tbsp butter + 1 tbsp jam
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Morning Snack
350 cal, 11 g protein per person
- 3 rice cakes with 2 tbsp peanut butter
- ½ cup orange juice (keep to ½ cup)
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Lunch (loaded baked potato)
890 cal, 43 g protein per person
- 1 large russet, baked 55–60 min at 400°F (or microwave 8 min)
- Chilli con carne (skip or go light on the beans) — 1 serving (recipe makes 4), spooned over
- 1 tbsp butter + 1 oz cheddar + 2 tbsp lactose-free sour cream + chives
Based on Low FODMAP Chilli Con Carne by Hint of Helen, rated 4.4 out of 5 from 54 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
850 cal, 42 g protein per person
- Balsamic glazed chicken thighs & carrots — 1 serving (recipe makes 4)
- 1 cup white rice
Based on Balsamic Glazed Chicken Thighs & Carrots by A Saucy Kitchen, rated 4.5 out of 5 from 17 reviews.
Tips from experience
- Microwave the potato 8 minutes, then 10 minutes in a hot oven — crispy skin without the hour wait
- Chives are the low-FODMAP stand-in for green onion on a loaded potato
- The balsamic chicken is a one-tray dinner — the glaze has no garlic in the low-FODMAP version
- Watch-outs: regular sour cream has lactose; lactose-free sour cream or a little extra butter avoids it
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 Loaded Baked Potato 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 Chilli Con Carne from Hint of Helen (4.4 stars, 54 reviews); Balsamic Glazed Chicken Thighs & Carrots from A Saucy Kitchen (4.5 stars, 17 reviews). Each one is linked under its meal.
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