Meal plans / The Murphy Special
The Murphy Special
What actually works for me
This is what Murphy, the 15-year-old behind Gut Gainz, eats on a good gut day at school: a smoothie, a thermos of chicken and rice, PB toast and bolognese.
2,950 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 (prep the night before)
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
300 cal, 10 g protein per person
- 3 rice cakes with 2 tbsp peanut butter
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Lunch (the rice bowl)
500 cal, 34 g protein per person
- One pot chicken and rice — ¾ serving (recipe makes 4)
- ½ cup white rice extra, packed in a thermos
- 1 tbsp garlic-infused olive oil
Based on One Pot Low FODMAP Chicken and Rice by A Saucy Kitchen, rated 4.5 out of 5 from 222 reviews.
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After School
520 cal, 17 g protein per person
- 2 slices white sourdough + 2 tbsp peanut butter + 1 tbsp maple syrup
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Dinner
870 cal, 35 g protein per person
- Bolognese sauce — 1 serving (recipe makes 4)
- 2 cups cooked gluten-free pasta
- 1 tbsp olive oil stirred into the pasta
Based on Low FODMAP Spaghetti Bolognese by Hint of Helen, rated 4.5 out of 5 from 130 reviews.
Tips from experience
- Chicken and rice in a thermos is the most reliable school lunch I've found — nothing weird in it, stays warm until lunch
- Make a double batch of bolognese on Sunday and freeze half
- Peanut butter toast after school still hasn't let me down
- Watch-outs: the smoothie uses almond milk — oat milk is only low-FODMAP at about ½ cup
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 Murphy Special 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 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: One Pot Low FODMAP Chicken and Rice from A Saucy Kitchen (4.5 stars, 222 reviews); Low FODMAP Spaghetti Bolognese from Hint of Helen (4.5 stars, 130 reviews). Each one is linked under its meal.
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