Meal plans / Protein Powerhouse
Protein Powerhouse
Higher protein, easy on the gut
A full day of high-protein, low-FODMAP eating built for teens with IBS who train hard and need to gain weight — chicken, bolognese, eggs and Greek yogurt, without onion or garlic.
2,650 calories and 120 g protein a day, 35 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.
-
Breakfast
630 cal, 23 g protein per person
- 2 eggs, scrambled in garlic-infused oil with chives
- 2 slices white sourdough
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
- 1 tbsp butter on the toast
-
Morning Snack
350 cal, 11 g protein per person
- 2 tbsp peanut butter on 3 rice cakes
- ½ cup orange juice (keep to ½ cup)
-
Lunch
620 cal, 32 g protein per person
- Baked chicken breast — ¾ serving (recipe makes 4)
- 1½ cups white rice with 1 tbsp garlic-infused olive oil
- 15 green beans, sautéed in 1 tsp butter
Based on Baked Chicken Breast (skip the garlic powder) by A Saucy Kitchen, rated 4.5 out of 5 from 92 reviews.
-
Afternoon Snack
330 cal, 18 g protein per person
- 6 oz lactose-free Greek yogurt + 1 tbsp maple syrup + 10 walnut halves
-
Dinner
710 cal, 38 g protein per person
- Bolognese sauce — 1 serving (recipe makes 4)
- 1½ cups cooked gluten-free pasta
- 2 tbsp grated parmesan
- ⅓ cup cooked zucchini (65 g)
Based on Low FODMAP Spaghetti Bolognese by Hint of Helen, rated 4.5 out of 5 from 130 reviews.
Tips from experience
- Make the bolognese on Sunday — it keeps 4 days in the fridge and freezes well, so dinner is a 10-minute reheat
- Garlic-infused oil gives you garlic flavor without the FODMAP hit (fructans don't dissolve into oil)
- Check spice blends and stock for onion/garlic powder — the most common hidden trigger in meat recipes
- Watch-outs: walnuts are low-FODMAP at 10 halves; gluten-free pasta keeps you clear of the wheat portion limit
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 Protein Powerhouse 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 2,650 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: Baked Chicken Breast (skip the garlic powder) from A Saucy Kitchen (4.5 stars, 92 reviews); Low FODMAP Spaghetti Bolognese from Hint of Helen (4.5 stars, 130 reviews). Each one is linked under its meal.
Rate this plan
No ratings yet.