Low FODMAP Meal Prep: A Complete Weekly Guide to Batch Cooking for IBS

May 24, 2026

Low FODMAP Meal Prep: A Complete Weekly Guide to Batch Cooking for IBS

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

Key Takeaways

Meal prep is the most effective IBS management strategy after diet itself — when safe food is ready, you never eat something risky out of desperation
Sunday batch cooking (2-3 hours) produces 15-20 meals for the week
Low FODMAP foods store and reheat well — rice, proteins, roasted vegetables, and soups are ideal prep candidates
Mason jar meals, sheet pan dinners, and slow cooker recipes are the three pillars of efficient FODMAP meal prep

The Sunday Batch Cook Plan

Step 1: Proteins (1 hour)

Cook 3 proteins simultaneously:

Sheet pan chicken thighs: 3 lbs bone-in chicken thighs. Season with garlic-infused olive oil, paprika, salt, pepper, dried thyme. Roast 425°F for 35 minutes. Shred or slice for salads, bowls, wraps, and soups all week.
Ground turkey: Brown 2 lbs ground turkey with garlic-infused oil, cumin, paprika, salt. Use for taco bowls, stuffed peppers, pasta sauce.
Hard-boiled eggs: 12 eggs in a pot. Boil 10 minutes, ice bath. Peel and store. Grab-and-go protein all week.

Step 2: Grains (30 minutes)

Jasmine rice: Cook 4 cups dry rice in a rice cooker. Store in portioned containers. Rice is zero FODMAP and reheats perfectly.
Quinoa: Cook 2 cups dry. Use for bowls and salads. 1 cup cooked = low FODMAP.

Step 3: Vegetables (45 minutes)

Sheet pan roasted vegetables: Cut bell peppers, zucchini, carrots, and potatoes into similar-sized pieces. Toss with olive oil, salt, pepper. Roast 425°F for 25 minutes. Two sheet pans = vegetables for the entire week.
Steamed green beans: 2 lbs green beans. Steam 5 minutes. Shock in ice water. Store.

Step 4: Sauces and Dressings (15 minutes)

Basic vinaigrette: 1/2 cup olive oil + 3 tbsp red wine vinegar + 1 tsp Dijon mustard + salt + pepper. Shake in jar.
Garlic-infused oil herb dressing: 1/2 cup garlic-infused olive oil + juice of 2 lemons + fresh herbs + salt. Use on everything.

Weekly Meal Assembly

Monday-Wednesday Lunches: Grain Bowls

Rice or quinoa + shredded chicken + roasted vegetables + vinaigrette. Takes 2 minutes to assemble from prep.

Thursday-Friday Lunches: Salads in Mason Jars

Layer from bottom: dressing → cherry tomatoes → cucumber → shredded carrots → chicken → lettuce on top. Shake and eat. Stays fresh 4-5 days when layered properly.

Weeknight Dinners

Monday: Turkey taco bowl — ground turkey + rice + lettuce + tomato + cheese + avocado
Tuesday: Sheet pan salmon (fresh cook, 10 minutes) + leftover roasted vegetables + rice
Wednesday: Stir-fry — leftover chicken + bell peppers + green beans + soy sauce + rice
Thursday: Turkey bolognese — ground turkey + canned crushed tomatoes + GF pasta (10 min cook)
Friday: Omelette night — eggs + leftover vegetables + cheese. Prep done = dinner done.

Breakfasts

Hard-boiled eggs + rice cake with peanut butter
Overnight oats: 1/2 cup oats + 1/2 cup lactose-free milk + 1 tbsp maple syrup + blueberries. Prep 5 jars Sunday night.
Protein shake: Casa de Sante Whey Protein + banana + lactose-free milk. 30 seconds in the blender.

🛒 Meal Prep Essentials

Digestive Enzymes — Take with every meal, especially reheated food (reheated rice produces resistant starch, which can be harder to digest)
Whey Protein — Quick breakfast or snack when even prepped food feels like too much effort
Collagen Peptides — Stir into coffee for invisible protein boost every morning

Medical Disclaimer: This article is for educational purposes only. Individual FODMAP tolerances vary. Consult a FODMAP-trained dietitian for personalized guidance. Dr. Adegbola is the founder of Casa de Sante.

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