Low FODMAP Batch Cooking Guide: Prep a Week of IBS-Safe Meals in 3 Hours

Low FODMAP Batch Cooking Guide: Prep a Week of IBS-Safe Meals in 3 Hours

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

The Sunday Prep Plan

Overview: What You'll Make

1. 2 lbs seasoned chicken (2 preparations)
2. 1 lb ground turkey meatballs
3. Large pot of rice
4. Roasted vegetable trays (2 types)
5. Quinoa salad base
6. Hard-boiled eggs (12)

Shopping List

• 2 lbs chicken breast or thighs
• 1 lb ground turkey
• 12 eggs
• 3 cups rice (jasmine or basmati)
• 1 cup quinoa
• 2 lbs carrots
• 2 lbs zucchini
• 2 lbs bell peppers (any color)
• 1 lb green beans
• 1 lb potatoes
• 1 bag spinach
• Cherry tomatoes, cucumbers, olives
• Garlic-infused olive oil, regular olive oil
• Lemons (3-4)
• Fresh herbs: thyme, rosemary, basil
• Spices: paprika, cumin, oregano, salt, pepper
• GF breadcrumbs (for meatballs)
• Soy sauce or tamari

Step-by-Step (3 Hours)

Hour 1: Start Everything

1. Oven on 400°F.
2. Eggs on the stove: 12 eggs in cold water. Bring to boil. Boil 10 minutes. Ice bath. Set aside.
3. Rice on: 3 cups rice + 6 cups water in rice cooker or pot. Set and forget.
4. Prep chicken (Batch 1 — Lemon Herb): 1 lb chicken breast, sliced into strips. Toss with 3 tbsp garlic-infused olive oil + juice of 2 lemons + 1 tsp oregano + 1 tsp thyme + salt + pepper. Spread on parchment-lined baking sheet. Into oven.
5. Prep vegetables (Tray 1): Carrots (cut into sticks) + bell peppers (sliced) + potatoes (cubed). Toss with olive oil, salt, pepper, rosemary. Onto baking sheet. Into oven with chicken.
6. Make meatballs: 1 lb ground turkey + 1 egg + 1/4 cup GF breadcrumbs + 2 tbsp garlic-infused oil + 1 tsp cumin + 1 tsp paprika + salt + pepper. Form into 20 meatballs. Set aside.

Hour 2: Swap and Continue

1. Remove chicken and veg tray 1 (should be done ~25-30 min). Set aside to cool.
2. Chicken Batch 2 — Asian-style: 1 lb chicken thighs, cubed. Toss with 2 tbsp soy sauce + 1 tbsp garlic-infused oil + 1 tsp ginger (grated) + 1 tsp sesame oil. Onto baking sheet. Into oven.
3. Meatballs onto baking sheet. Into oven alongside chicken.
4. Vegetables Tray 2: Zucchini (halved lengthwise) + green beans. Toss with olive oil, salt, pepper. Onto baking sheet. Into oven.
5. Start quinoa: 1 cup quinoa + 2 cups water. Boil, reduce to simmer, cover, 15 minutes.

Hour 3: Assemble and Store

1. Remove everything from oven.
2. Make quinoa salad base: Cooled quinoa + diced cucumber + cherry tomatoes + olives + olive oil + lemon juice + salt + pepper + fresh basil.
3. Portion into containers:
   • 5 containers: rice + lemon chicken + roasted carrots/peppers/potatoes
   • 5 containers: rice + Asian chicken + zucchini/green beans
   • Meatballs in a separate container (versatile: eat with rice, on GF pasta, or in lettuce wraps)
   • Quinoa salad in 3 containers (lunch with hard-boiled eggs on top)
   • Hard-boiled eggs in a bag
4. Refrigerate Mon-Wed portions. Freeze Thu-Fri portions (thaw in fridge overnight before eating).

Mix and Match Throughout the Week

• Monday: Lemon chicken + rice + roasted vegetables
• Tuesday: Meatballs + quinoa salad + hard-boiled egg
• Wednesday: Asian chicken + rice + zucchini/green beans
• Thursday: Lemon chicken + quinoa salad + roasted vegetables
• Friday: Meatballs over rice + mixed roasted vegetables