Meal plans / Nut Butter Everything
Nut Butter Everything
Calorie-dense without the bloat
Peanut butter is one of the easiest gut-safe ways to add calories. This low-FODMAP day stacks nut butters with Thai-style chicken and sweet and sour chicken.
3,000 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
720 cal, 25 g protein per person
- High-cal smoothie: 1 firm banana + 3 tbsp peanut butter + ½ cup oats + 1 cup lactose-free milk + 1 tbsp maple syrup
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Morning Snack
400 cal, 8 g protein per person
- 3 rice cakes with 1 tbsp almond butter
- 20 macadamia nuts
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Lunch
740 cal, 42 g protein per person
- Ping gai chicken (about 1½ thighs per serving) — 1 serving (recipe makes 4)
- 1½ cups white rice
- Peanut dipping sauce: 1 tbsp peanut butter + 1 tsp soy sauce + lime + warm water
Based on Ping Gai (Thai Grilled Chicken) by A Saucy Kitchen, rated 4.9 out of 5 from 35 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
800 cal, 36 g protein per person
- Sweet and sour chicken — 1 serving (recipe makes 4)
- 1½ cups white rice
- 1 cup cooked bok choy with sesame oil
Based on Low FODMAP Sweet and Sour Chicken by A Saucy Kitchen, rated 4.4 out of 5 from 189 reviews.
Tips from experience
- Ping gai is marinated in oyster sauce, soy and fish sauce — check the oyster sauce is gluten-free and has no garlic listed
- The sweet and sour chicken has nearly 200 reviews — pineapple and green pepper are low-FODMAP at the recipe's portion
- Watch-outs: macadamias are low-FODMAP at 20 nuts, walnuts at 10 halves, almond butter at 1 tbsp
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 Nut Butter Everything 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: Ping Gai (Thai Grilled Chicken) from A Saucy Kitchen (4.9 stars, 35 reviews); Low FODMAP Sweet and Sour Chicken from A Saucy Kitchen (4.4 stars, 189 reviews). Each one is linked under its meal.
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