Low FODMAP Meal Planning and My Fav One Skillet Low FODMAP Recipes

Hey Friends,

Happy Friday! With daylight savings and a snow day this week…every day has felt a bit like Friday to me! How about you?  I am glad Friday is finally REALLY here!

I am a big fan of one skillet meals especially during the weekday rush. If you are looking for a few to try, I highly recommend the following deliciousness from my blog…

This One Skillet Company Chicken is nourishing, delicious and truly easy to whip up. I add colorful bell peppers, tomato and basil for a full burst of flavor.

This One Skillet Mexican Chicken and Rice Fiesta will give you all the flavor of Mexico without a tummy ache. I am a huge fan of Mexican food…unfortunately, it is not a big fan of me! This dish is gently on the most sensitive bellies and will have you thinking you are south of the border. 🙂

One Skillet Shrimp, Tomato and Feta Stew.  This one skillet meal is great on a cold winter day with a yummy savory flavor from the melted feta! …and if you live in New England like me…it  sounds like we are in for a cold week ahead.

I thought I would also share a few of my meal planning tips! The low FODMAP diet is so much easier to follow with a little advanced planning…and the above one skillet meals can ease your prep and clean up too. I find writing up a tentative menu for the week is so helpful from grocery shopping to meal time!

I often get asked what I eat while following my “personalized low FODMAP” diet.  To be honest, my diet is not crazy restrictive at this point. But, I will share what I tend to eat!

My go to breakfast options may include:

  • A microwaved scrambled egg (takes just 1 minute!), topped with a handful of baby spinach and a little grated Cheddar cheese. Served with a slice of sourdough wheat bread and a side of fruit.
  • I am a huge fan of “loaded” steel cut oats too.  I top my bowl of oats with blueberries, a sprinkle of walnuts and chia seeds. Soooooo good. If you need an extra hint of sweetness, add a drizzle of pure maple syrup. (Tip: I keep frozen blueberries in my freezer at all times.  Just add a handful when the oats are just about finished cooking).
  • A slab of sourdough bread with a couple tablespoons mashed avocado, a sunny side egg, arugula, drizzle of olive oil, salt, pepper and a dash of red pepper flakes.
  • Sometimes breakfast might be a quick bowl of cold cereal too. My all time favorite, is Bear Naked V’nilla almond granola with a some lactose free milk. I might add a few banana slices too.


I often make up a smoothie bowl when I am working from home. ( What works for me: 1/3 cup Greek yogurt, 1/4 cup frozen blueberries, 1 kiwifruit and 1/2 cup frozen pineapple, 2 teaspoons chia seeds and water.)  I top my smoothie bowl with chopped walnuts, maybe some granola, & more chia.  For low FODMAP smoothie & smoothie bowl inspo, check out this handout. For the low FODMAP elimination diet use lactose free yogurt. I find Greek yogurt works for most [not all] of my clients. Start with lactose free yogurt first and then test your tolerance to Greek style during the re-introduction phase.

Nourish bowl. I love to make a one bowl meal with an assortment of low FODMAP veggies (arugula, grape tomatoes, grated carrots, radishes), some protein which can include: 1/4 cup drained and rinsed chickpeas, grilled chicken, hard boiled egg, firm tofu, or seared salmon, some type of low FODMAP grain: typically quinoa or brown rice, and a drizzle of fresh lemon and olive oil. Perfection.

And sometimes, lunch might simply be another bowl of cereal. 🙂  I use lactose free milk and love Gorilla munch or Bear Naked Granola (V’Nilla Almond).


I like to try a new recipe every week.  🙂 Check out  my low FODMAP recipe pinterest boards for more inspo.

But my rule of thumb at every meal (when feasible) is to include a fiber rich carb: baked potato with skin, 1/2 sweet potato, quinoa or brown rice (sometimes jasmine white rice)

Protein: Chicken, shrimp, & eggs… are my favorite.

Produce: I always try to have a least 2 colors.

Healthy fat: suitable nuts, seeds, olive oil, avocado. Just a smattering.

I always have a snack with me. I don’t like to get hangry. 🙁

Disclaimer: Fody foods is a client and the below link is an paid affiliate link. 

My low FODMAP snacks on the go:

FODY foods bars. 

Rachel Pauls Happy Bars.

88 Acres (Dark Chocolate and Sea Salt AND Oat and Cinnamon)

Bag of popcorn. My husband makes the best on the stovetop with oil and popcorn kernels.

Homemade trail mix.

Dark chocolate. 🙂 ummm…of course.

This handout can help guide you when meal planning to help make a well balanced plate while on the low FODMAP diet too.

Here’s to healthy meal planning and a great weekend ahead!