Meal plans / Mass Builder 3000
Mass Builder 3000
Engineered for serious calorie targets
The top of the calorie range, for bigger or very active teens with IBS who aren't gaining on less: smoothie, sausage and eggs, chicken alfredo and beef stew.
3,400 calories and 135 g protein a day, 40 minutes of prep, medium.
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.
-
Breakfast
1,020 cal, 52 g protein per person
- Mass smoothie: 1 firm banana + 3 tbsp peanut butter + ½ cup oats + 1 cup lactose-free milk + 1 tbsp maple syrup
- 1 egg, scrambled
- Homemade breakfast sausage (1 patty per serving) — 1 serving (recipe makes 8)
Based on Low FODMAP Breakfast Sausage by Fun Without FODMAPs, rated 4.7 out of 5 from 11 reviews.
-
Mid-morning
500 cal, 12 g protein per person
- 3 rice cakes with 2 tbsp almond butter
- 20 macadamia nuts
-
Lunch
630 cal, 30 g protein per person
- One-pot chicken alfredo (lactose-free milk + cream, ≤75 g broccoli per person) — ¾ serving (recipe makes 3)
Based on One-Pot Chicken Alfredo Pasta (low FODMAP swaps) by Gluten Free Cuppa Tea, rated 5.0 out of 5 from 33 reviews.
-
Afternoon Snack
540 cal, 11 g protein per person
- 2 slices white sourdough with 1 tbsp butter + 1 tbsp maple syrup
- 1 cup seedless grapes
-
Dinner
700 cal, 32 g protein per person
- Beef stew — ¾ serving (recipe makes 4)
- 1 cup white rice with 1 tbsp butter
Based on Low FODMAP Beef Stew by Fun Without FODMAPs, rated 4.9 out of 5 from 29 reviews.
Tips from experience
- Your stomach adapts — start at 2/3 portions and increase by 10% each week
- Liquid calories (smoothies) are the easiest way to add 800+ calories without feeling stuffed
- Beef is one of the most nutrient-dense weight-gain foods: protein, iron, zinc, B12 — and FODMAP-free on its own
- Watch-outs: oats are low-FODMAP at ½ cup per sitting — split bigger amounts across meals instead of one giant bowl
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 Mass Builder 3000 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 3,400 calories and 135 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 Breakfast Sausage from Fun Without FODMAPs (4.7 stars, 11 reviews); One-Pot Chicken Alfredo Pasta (low FODMAP swaps) from Gluten Free Cuppa Tea (5.0 stars, 33 reviews); Low FODMAP Beef Stew from Fun Without FODMAPs (4.9 stars, 29 reviews). Each one is linked under its meal.
Rate this plan
No ratings yet.