Meal plans / Slow & Steady
Slow & Steady
Gentle gains for sensitive stomachs
A simple, predictable low-FODMAP day for when your IBS is unpredictable: oatmeal, a ham sandwich, and a five-star lemon chicken and rice for dinner.
2,450 calories and 95 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
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
210 cal, 3 g protein per person
- 2 rice cakes with 1 tbsp butter
- ½ cup blueberries
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Lunch
710 cal, 29 g protein per person
- Ham and cheddar sandwich: 2 oz ham, 1 oz cheddar, 2 slices white sourdough, 1 tbsp butter (check the ham label for onion/garlic)
- 1 oz plain salted potato chips (no onion/garlic flavoring)
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Afternoon Snack
180 cal, 4 g protein per person
- 10 almonds
- 1 cup seedless grapes
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Dinner
730 cal, 40 g protein per person
- Lemon chicken and rice — 1 serving (recipe makes 4)
- Extra ½ cup white rice with 1 tbsp butter
- ½ cup cooked carrots
Based on Low FODMAP Lemon Chicken and Rice by Fun Without FODMAPs, rated 5.0 out of 5 from 19 reviews.
Tips from experience
- The lemon chicken and rice is a one-pan dinner with 5-star reviews — mild, no heavy sauce, easy on a touchy gut
- Chicken thighs stay moist when reheated, so leftovers make a good school lunch
- Watch-outs: almonds are low-FODMAP at 10 nuts. Deli ham is usually fine but read the label for onion or garlic powder
- Cooked veggies only on rough gut days — raw veg fiber is harder to process
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 Slow & Steady 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 2,450 calories and 95 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 Lemon Chicken and Rice from Fun Without FODMAPs (5.0 stars, 19 reviews). Each one is linked under its meal.
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