Meal prep
Low-FODMAP meal prep
A low-FODMAP meal prep guide for repeatable IBS-sensitive breakfasts, lunches, dinners, snacks, and pantry-safe flavor without overcomplicating the week.
The four-bin prep method
Low-FODMAP meal prep works best when it removes decisions without locking you into one exact meal. Prep one base, one protein, two produce choices, and one flavor path. Then use the food index when a new ingredient appears.
Base binWhite rice, brown rice, quinoa, potatoes, oats, rice pasta, corn tortillas, or gluten-free bread without inulin.
Protein binEggs, chicken, fish, plain beef, plain pork, firm tofu, hard cheese, tuna, or lactose-free yogurt if tolerated.
Produce binCarrots, cucumber, spinach, lettuce, tomato, zucchini, green beans, firm banana, blueberries, kiwi, oranges, or strawberries.
Flavor binGarlic-infused oil, chives, scallion greens, mustard, tamari, lemon, lime, vinegar, ginger, herbs, and plain spices.
Three repeatable meal templates
BreakfastOats, lactose-free milk, firm banana, blueberries, peanut butter, and maple syrup. Keep the portion steady for a few days.
LunchRice, chicken, cucumber, carrot, lettuce, garlic-infused oil, lemon, and mustard. Add a safe fruit if the day is stable.
DinnerPotatoes or rice pasta, eggs or fish, green beans or zucchini, olive oil, herbs, and a label-checked sauce.
How to avoid confusing your own data
Do not change five variables at once. Keep breakfast boring, change one lunch ingredient, and use Today's Plate on the homepage before dinner. When symptoms change, you can actually see whether the issue was portion size, a new sauce, a high-FODMAP ingredient, or a stacked day.
Prep the week, then use the live plate.
The calorie counter and FODMAP score work best when your meals repeat enough to compare.
Open Today's Plate Open grocery list Browse prep containers Belly Reset