Meal plans / The Smoothie Route
The Smoothie Route
Drink your calories when eating feels hard
When eating feels hard, drink your calories. Two big low-FODMAP smoothies, chicken noodle soup and lemon chicken and rice make a full day you can actually get down.
2,850 calories and 115 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 Smoothie (the main event)
760 cal, 27 g protein per person
- 1 firm banana + 3 tbsp peanut butter + ½ cup oats + 1¼ cups lactose-free milk + 1 tbsp maple syrup + pinch of cinnamon
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Mid-morning
490 cal, 11 g protein per person
- 2 slices white sourdough with 1 tbsp butter + 1 tbsp strawberry jam
- ½ cup orange juice (keep to ½ cup)
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Lunch
630 cal, 29 g protein per person
- Chicken noodle soup — 1 serving (recipe makes 5)
- 1 cup extra white rice or rice pasta stirred in
- 1 slice white sourdough
Based on Low FODMAP Chicken Noodle Soup by Fun Without FODMAPs, rated 4.9 out of 5 from 10 reviews.
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Afternoon Smoothie
340 cal, 13 g protein per person
- Berry smoothie: 5 frozen strawberries + ½ cup frozen pineapple + 1 cup lactose-free milk + 1 tbsp peanut butter + 1 tbsp maple syrup
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Dinner (soft and easy)
630 cal, 38 g protein per person
- Lemon chicken and rice — 1 serving (recipe makes 4)
- 1 tbsp butter stirred into the rice
- 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
- Use a firm banana in smoothies: ripe bananas are high-FODMAP, firm ones are low
- Chicken noodle soup is the easiest way to get meat in when your appetite is gone — warm, soft, salty
- Frozen fruit means no ice needed — thicker, colder smoothies
- Watch-outs: apple and mango are high-FODMAP smoothie add-ins — stick to strawberries, blueberries, pineapple or kiwi
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 Smoothie Route 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 2,850 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: Low FODMAP Chicken Noodle Soup from Fun Without FODMAPs (4.9 stars, 10 reviews); 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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