Meal plans / Peanut Noodle Bowl
Peanut Noodle Bowl
Cold or hot, this one always works
Peanut sauce, rice noodles and sliced chicken: one of the most calorie-dense gut-safe lunches there is, as part of a full low-FODMAP day.
2,850 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
560 cal, 17 g protein per person
- 1 egg, scrambled with chives
- 2 slices white sourdough with 1 tbsp butter
- 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 tbsp jam
- ½ cup orange juice (keep to ½ cup)
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Lunch (peanut noodle bowl)
920 cal, 47 g protein per person
- Peanut sauce: 3 tbsp peanut butter + 2 tbsp soy + 1 tbsp lime + 1 tsp maple + 1 tsp ginger + warm water
- 2 cups cooked rice noodles
- 3 oz sliced baked chicken breast
- Shredded carrot + cucumber + 1 tbsp crushed peanuts
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
740 cal, 34 g protein per person
- Sweet and sour chicken — 1 serving (recipe makes 4)
- 1½ cups white rice
Based on Low FODMAP Sweet and Sour Chicken by A Saucy Kitchen, rated 4.4 out of 5 from 189 reviews.
Tips from experience
- Make a jar of the peanut sauce — it keeps a week and works on rice, noodles, chicken, and as a dip
- Cold peanut noodles pack well for school lunch
- Peanuts and peanut butter are some of the most FODMAP-friendly nuts there are
- Watch-outs: cashews and pistachios are high-FODMAP — don't swap them in for peanuts
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 Peanut Noodle Bowl 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 2,850 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 Sweet and Sour Chicken from A Saucy Kitchen (4.4 stars, 189 reviews). Each one is linked under its meal.
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