Meal plans / Weekend Warrior
Weekend Warrior
When you have time to actually cook
A low-FODMAP Saturday with time to cook: homemade sausage and hash browns, turkey burgers, and a 4.9-star beef stew with no onion or garlic.
2,950 calories and 120 g protein a day, 50 minutes of prep, medium.
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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Late Breakfast (weekend brunch)
820 cal, 36 g protein per person
- Homemade breakfast sausage (1 patty per serving) — 1 serving (recipe makes 8)
- 1 egg, fried
- Hash browns: 1 medium potato, grated and fried in 1 tbsp oil
- 1 slice white sourdough with 1 tbsp butter
Based on Low FODMAP Breakfast Sausage by Fun Without FODMAPs, rated 4.7 out of 5 from 11 reviews.
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Mid-morning Snack
390 cal, 12 g protein per person
- Smoothie: 1 firm banana + 1 cup lactose-free milk + 1 tbsp almond butter + 1 tbsp maple syrup
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Lunch (the centerpiece)
600 cal, 28 g protein per person
- Turkey-spinach burgers (1 patty per serving) — 1 serving (recipe makes 4)
- 1 gluten-free burger bun
- 1 tbsp mayo + lettuce + tomato
- 1 oz plain salted potato chips (no onion/garlic flavoring)
Based on Turkey Burgers with Spinach by A Saucy Kitchen, rated 4.7 out of 5 from 18 reviews.
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Afternoon Snack
330 cal, 5 g protein per person
- 10 walnut halves
- 20 macadamia nuts
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Dinner (proper cook)
830 cal, 37 g protein per person
- Beef stew — ¾ serving (recipe makes 4)
- 1 cup mashed potato with 1 tbsp butter
- 1 slice white sourdough
Based on Low FODMAP Beef Stew by Fun Without FODMAPs, rated 4.9 out of 5 from 29 reviews.
Tips from experience
- The beef stew is 4.9 stars from nearly 30 reviews — bacon, red wine, thyme, potatoes and carrots, no onion or garlic
- Make the breakfast sausage yourself (sage, fennel, pepper) — most store-bought sausage has onion or garlic in it
- Stew leftovers = Monday lunch sorted
- Watch-outs: regular burger buns are wheat — gluten-free or white sourdough keeps it low-FODMAP
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 Weekend Warrior 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 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: Low FODMAP Breakfast Sausage from Fun Without FODMAPs (4.7 stars, 11 reviews); Turkey Burgers with Spinach from A Saucy Kitchen (4.7 stars, 18 reviews); Low FODMAP Beef Stew from Fun Without FODMAPs (4.9 stars, 29 reviews). Each one is linked under its meal.
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