Meal plans / Pasta Aglio e Olio Gains
Pasta Aglio e Olio Gains
Italian classic, gut-safe and calorie-dense
Aglio e olio without the garlic problem: garlic-infused olive oil gives the flavor without the FODMAPs. Paired with baked chicken and a chicken pesto pizza.
2,900 calories and 110 g protein a day, 25 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
560 cal, 24 g protein per person
- 2 eggs, fried in olive oil
- 1 tbsp olive oil
- 2 slices white sourdough
- 1 tbsp grated parmesan
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Morning Snack
410 cal, 11 g protein per person
- 3 rice cakes with 2 tbsp almond butter
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Lunch (aglio e olio + chicken)
810 cal, 37 g protein per person
- 2 cups cooked gluten-free pasta tossed in 2 tbsp garlic-infused olive oil + chili flakes + parsley
- Baked chicken breast — ¾ serving (recipe makes 4)
- 2 tbsp grated parmesan
Based on Baked Chicken Breast (skip the garlic powder) by A Saucy Kitchen, rated 4.5 out of 5 from 92 reviews.
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Afternoon Snack
330 cal, 9 g protein per person
- 6 oz lactose-free yogurt + 1 tbsp maple syrup + 10 walnut halves
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Dinner
810 cal, 31 g protein per person
- Chicken pesto pizza (1 slice per serving) — 2 servings (recipe makes 8)
- Rocket/arugula with lemon + 1 tsp olive oil
Based on Low FODMAP Chicken Pesto Pizza by A Saucy Kitchen, rated 4.4 out of 5 from 19 reviews.
Tips from experience
- Garlic-infused oil is the whole trick — fructans (the FODMAP in garlic) are water-soluble, not oil-soluble, so the flavor transfers without the trigger
- The pizza's pesto is made with chives instead of garlic — make a jar and use it on pasta too
- Use gluten-free pasta: regular wheat pasta is only low-FODMAP at about ½ cup cooked
- Watch-outs: buy garlic-infused oil with no garlic pieces floating in 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 Pasta Aglio e Olio Gains 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 2,900 calories and 110 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: Baked Chicken Breast (skip the garlic powder) from A Saucy Kitchen (4.5 stars, 92 reviews); Low FODMAP Chicken Pesto Pizza from A Saucy Kitchen (4.4 stars, 19 reviews). Each one is linked under its meal.
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