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