“What’s for dinner?”
Do you sometimes cringe a little when you hear this question? Ha! 🙂
I love to cook but cooking when on a special diet can sometimes be a bit more time consuming! If you are in charge of cooking for you and your family too, it can add an extra layer. Today, I thought I would share a few tips to make low FODMAP dinner planning easy peasy.
Some people are meal planners. I am one of them! I love to plan about 3-4 meals for the week ahead, figuring we will buy take-out or dine out at least once during the week. I add a few menu ideas to paper and then write up an adjacent grocery list. I also love searching Pinterest or Instagram for a fun new recipe to try. Pinterest boards that can provide some low FODMAP dinner inspirations can be found here and here.
Some of my friends and colleagues plan their dinners around the days of the week and go for “Meatless Mondays” and “Taco Tuesdays” which gives a little structure to their meal planning. I do love a good Taco Tuesday–tacos are one of my favorite meals. If you are down on tacos, try my low FODMAP fish tacos here or roasted chickpea tacos here.
Are you a meal prep person? I have two colleagues that top the chart in meal prep. Toby Amidor has a book, The Healthy Meal Prep Cookbook, all about meal prep and if you are on Instagram, check out, @theleangreenbean who posts about raising her two kiddos but also has so many meal prep tips too!
I like the idea of meal prep, but find my free spirit, live off the seat of your pants nature does not always jive with being all that organized in advance. (Drives my husband crazy, as he is “Mister Organized!) Ha! I do, however, rely on pre-cut fruit bowls, ready to eat baby carrots and shredded carrots (for my salads and nourish bowls) and pre-spiraled veggies– when I know my time is limited during the week. I also love convenience items like Trader Joe’s frozen pre-cooked quinoa and brown rice (yes, you will find these in my freezer at all times). I find that when I have ready to eat veggies and fruit on hand, my family eats more produce. And this of course, is every dietitian’s dream! 😉
A few rules of engagement regarding menu planning (from the dietitian):
- Include all food groups (grains or starches, protein, produce, healthy fats, low FODMAP dairy if you eat/drink it) when possible into your menu. This allows for a variety of nutrients to nourish your body: including fiber, phytochemicals, minerals, vitamins, protein and more.
- Make your meals colorful and full of a variety of textures. This will make your meals more interesting visually and often more nutritious too!
- Keep your menu as simple or as complex as your day allows. If you know you have a busy day ahead, try a slow cooker meal or a simple stir-fry. Add a bag of microwaveable brown rice for the side dish! Save the more complicated recipes for less busy days to minimize stress.
- Choose more whole grains and whole foods, in general, for more fiber. For example, quinoa over processed quinoa flour, brown rice over white, etc.
For meatless meals–if you like to embrace “Meatless Mondays”, I love a good nourish bowl. Learn how to mix and match with my new Low FODMAP Nourish Bowl handout, here. Or consider my low FODMAP vegetarian stew recipe here. Or maybe these vegetarian low FODMAP zucchini boats, recipe here.
Simple one skillet meals are my favorite. Because I am “somewhat” of a messy cook, a one skillet meal is my favorite as it minimizes the clean up!
I love this One Skillet BBQ Chicken Dish! So easy, so yummy.
Or my One Skillet Company Chicken=so good! 🙂
Oh…and if you like shrimp, my One Skillet Shrimp, Tomato and Feta Stew is divine!
A simple burger dinner is delicious and easy too. I have never been a ground beef fan, but I love a jazzing up ground turkey or chicken with a variety of low FODMAP ingredients. I bake up some homemade French Fries to go on the side. Check out my yummy Greek inspired burger here.
Perhaps you feel like some grilled or pan roasted sausage? Try Al Fresco, Sweet Italian Chicken Sausage which is made without onion and garlic! Per the company, the natural flavors are NOT onion and garlic in this product. Yay! I slice the sausage up in thin slices and brown in a skillet. I add in sliced tri-colored bell peppers and a drizzle of garlic infused oil and serve the mixture over quinoa or brown rice.
Looking for a simple pasta night dinner?
Boil up your favorite gluten free pasta in one pot. Then simmer bite-size raw boneless skinless chicken pieces in FODY marinara, and cook the chicken over low-medium heat until it is cooked through. At last few minutes of simmering the chicken in the marinara, I add in sliced zucchini and red bell pepper. This chicken and vegetable marinara sauce is so nourishing and makes a hearty low FODMAP meal. Maybe add a little fresh basil and grated Parmesan on top. Yes, please!
Are you are curry fan like me?
Curry is a favorite for so many and this low FODMAP Chicken Curry is sure to please! This is one of my most popular recipes and is one of my personal favs!
Next time your family asks “What’s for dinner?” pull up this post and choose a new family favorite!