Meal plans / Pasta Carbonara
Pasta Carbonara
Bacon, egg and parmesan — no cream needed
Real carbonara is naturally onion- and garlic-free: bacon, egg yolks, parmesan and black pepper on gluten-free spaghetti. Here it is as part of a full low-FODMAP day.
2,750 calories and 110 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
630 cal, 21 g protein per person
- ½ cup rolled oats cooked in 1 cup lactose-free milk + 2 tbsp peanut butter + 1 tbsp maple syrup
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Morning Snack
310 cal, 4 g protein per person
- 3 rice cakes with 1 tbsp butter
- 1 cup seedless grapes
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Lunch (carbonara)
860 cal, 41 g protein per person
- 2 cups cooked gluten-free pasta
- 4 slices bacon, crisped (use the fat in the sauce)
- 2 egg yolks + 1 whole egg
- ⅓ cup grated parmesan
- Lots of black pepper; toss off the heat so the egg doesn't scramble
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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
610 cal, 37 g protein per person
- Air fryer chicken tenders — ¾ serving (recipe makes 2)
- 1 medium potato, cut into wedges and roasted in 1 tbsp oil
- ⅓ cup cooked zucchini (65 g)
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
- Take the pan off the heat before adding the eggs — residual heat makes the sauce, direct heat makes scrambled eggs
- Carbonara is naturally onion- and garlic-free, so it's a safe classic as long as the pasta is gluten-free
- The chicken tenders have 100+ reviews averaging 4.8 stars — use garlic-infused oil, not garlic, for the low-FODMAP version
- Watch-outs: pancetta or guanciale work too; just check pre-packed pancetta for garlic
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 Carbonara 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 2,750 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: 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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