Meal plans / Sesame Ginger Chicken Rice
Sesame Ginger Chicken Rice
Five ingredients, one incredible bowl
Soy, sesame, ginger and Thai-marinated chicken thighs over rice — a simple, repeatable low-FODMAP bowl, plus one-pot chicken and rice for dinner.
2,900 calories and 115 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
780 cal, 19 g protein per person
- PB banana smoothie: 1 firm banana + 2 tbsp peanut butter + ½ cup oats + 1 cup almond milk + 1 tbsp maple syrup
- 1 slice white sourdough with 1 tbsp butter
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Morning Snack
530 cal, 17 g protein per person
- 2 slices white sourdough with 2 tbsp almond butter + 1 tbsp maple syrup
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Lunch (sesame ginger bowl)
800 cal, 41 g protein per person
- Ping gai chicken (about 1½ thighs per serving) — 1 serving (recipe makes 4)
- 1½ cups white rice
- Sauce: 2 tbsp soy + 1 tbsp sesame oil + 1 tsp grated ginger + 1 tsp maple
- Scallion greens + sesame seeds on top
Based on Ping Gai (Thai Grilled Chicken) by A Saucy Kitchen, rated 4.9 out of 5 from 35 reviews.
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Afternoon Snack
310 cal, 3 g protein per person
- 20 macadamia nuts
- 1 firm, just-yellow banana (riper bananas are higher-FODMAP)
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Dinner
490 cal, 35 g protein per person
- One pot chicken and rice — ¾ serving (recipe makes 4)
- ½ cup white rice extra
- 1 tbsp butter
- Handful of baby spinach
Based on One Pot Low FODMAP Chicken and Rice by A Saucy Kitchen, rated 4.5 out of 5 from 222 reviews.
Tips from experience
- Grate ginger straight from the freezer — no peeling, no fibrous bits
- Scallion (green onion) green tops are low-FODMAP; the white bulbs aren't — slice only the green part
- Marinate the ping gai the night before; it goes from fridge to pan in 12 minutes
- Watch-outs: oyster sauce sometimes contains garlic — check the label
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 Sesame Ginger Chicken Rice 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 115 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: Ping Gai (Thai Grilled Chicken) from A Saucy Kitchen (4.9 stars, 35 reviews); One Pot Low FODMAP Chicken and Rice from A Saucy Kitchen (4.5 stars, 222 reviews). Each one is linked under its meal.
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