Low FODMAP Batch Cooking Guide: Meal Prep an Entire Week in 3 Hours

Low FODMAP Batch Cooking Guide: Meal Prep an Entire Week in 3 Hours

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

The 3-Hour Batch Cook Session

Prep Phase (30 minutes)

Before turning on the stove:

1. Set rice cooker going (2 cups white rice + 2 cups jasmine rice)
2. Preheat oven to 425°F
3. Wash and chop all vegetables
4. Season proteins

Hour 1: Proteins

Protein 1: Sheet Pan Chicken (4 servings)

• 2 lbs chicken thighs (bone-in, skin-on — more flavor than breast)
• 2 tbsp garlic-infused olive oil
• 1 tbsp dried Italian herbs (rosemary, thyme, oregano)
• Salt, pepper, smoked paprika
• Roast 35-40 minutes at 425°F until internal temp 165°F

Protein 2: Turkey Meatballs (makes 20)

• 1.5 lbs ground turkey
• 1/3 cup gluten-free breadcrumbs (or quick oats)
• 1 egg
• 2 tbsp garlic-infused olive oil
• 1 tbsp dried Italian herbs
• Salt and pepper
• Roll into 20 balls. Bake on a separate sheet pan 18-20 minutes at 425°F

Protein 3: Slow Cooker Pulled Pork or Beef (4 servings)

• 2 lbs pork shoulder or chuck roast
• 1 cup chicken broth (check: no onion/garlic)
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp smoked paprika, cumin, oregano
• Start this FIRST — cook on high for 3 hours or low for 6-8 hours

Hour 2: Grains + Vegetables

Grains (cooking simultaneously):

• Rice cooker: 4 cups rice (white + jasmine mix)
• Stovetop pot: 2 cups quinoa
• Cool both and store separately — cooled rice becomes resistant starch (prebiotic bonus!)

Roasted Vegetables (2 sheet pans):

• Pan 1: Bell peppers (mixed colors), zucchini, eggplant — tossed in garlic-infused olive oil + salt + pepper
• Pan 2: Baby potatoes (halved), carrots, green beans — tossed in regular olive oil + rosemary + salt
• Roast 25-30 minutes at 425°F

Hour 3: Sauces + Assembly + Breakfast Prep

Sauce 1: Low FODMAP Marinara

• 1 can (28 oz) crushed tomatoes
• 3 tbsp garlic-infused olive oil
• 1 tsp dried basil, 1 tsp dried oregano
• Salt, pepper, pinch of sugar
• Simmer 20 minutes. Use with meatballs, over rice, or as a dipping sauce.

Sauce 2: Asian-Style Dressing

• 3 tbsp soy sauce + 2 tbsp rice vinegar + 1 tbsp maple syrup + 1 tsp sesame oil + 1 tsp grated ginger
• Use on rice bowls, as a pulled pork glaze, or on salads

Breakfast Prep:

• 5 portions overnight oats: 1/2 cup oats + 1/2 cup lactose-free milk + 1 tbsp maple syrup + pinch of cinnamon. Top with blueberries in the morning.
• Hard-boil 10 eggs (steam 12 minutes, ice bath)

Mix-and-Match Meal Ideas

• Monday lunch: Chicken + rice + roasted vegetables + Asian dressing
• Monday dinner: Turkey meatballs + marinara + quinoa + green beans
• Tuesday lunch: Pulled pork rice bowl + roasted bell peppers + Asian dressing
• Tuesday dinner: Chicken + roasted potatoes + carrots
• Wednesday lunch: Meatball sub (gluten-free roll + meatballs + marinara + spinach)
• Wednesday dinner: Pulled pork + quinoa + roasted vegetables
• ...and so on. Same components, different combinations = variety without cooking.