Meal plans / Power Smoothie Pack
Power Smoothie Pack
Big smoothies that actually taste good
Two big low-FODMAP smoothies that actually taste good, with turkey roll-ups and chicken noodle soup to cover the protein on low-appetite days.
2,950 calories and 120 g protein a day, 15 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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Morning (power smoothie)
760 cal, 27 g protein per person
- The Classic: 1 firm banana + 3 tbsp peanut butter + ½ cup oats + 1¼ cups lactose-free milk + 1 tbsp maple syrup + cinnamon
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Mid-morning Snack
350 cal, 19 g protein per person
- Turkey roll-ups: 2 oz sliced turkey rolled around 1 oz cheddar (check the turkey label for onion/garlic)
- 2 rice cakes with 1 tbsp butter
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Lunch (berry smoothie)
740 cal, 23 g protein per person
- Berry Power: 5 frozen strawberries + ½ cup frozen blueberries + 1 tbsp almond butter + 1 tbsp peanut butter + 1 cup lactose-free milk + ½ cup oats + 1 tbsp maple syrup
- 1 oz plain salted potato chips (no onion/garlic flavoring)
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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 (easy solids)
800 cal, 45 g protein per person
- Chicken noodle soup — 2 servings (recipe makes 5)
- 1 slice white sourdough with 1 tbsp butter
Based on Low FODMAP Chicken Noodle Soup by Fun Without FODMAPs, rated 4.9 out of 5 from 10 reviews.
Tips from experience
- Frozen fruit means no ice needed — thicker, colder smoothies
- Soup is the easiest solid food on low-appetite days — make a pot of the chicken noodle soup and freeze portions
- If you want extra protein in a smoothie and powders bother you, blend in lactose-free Greek yogurt instead
- Watch-outs: mango, apple, pear and watermelon are high-FODMAP smoothie fruits
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 Power Smoothie Pack 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 2,950 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: Low FODMAP Chicken Noodle Soup from Fun Without FODMAPs (4.9 stars, 10 reviews). Each one is linked under its meal.
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