Low FODMAP Meal Prep for Beginners: A Complete Sunday Prep Guide for the Whole Week

Low FODMAP Meal Prep for Beginners: A Complete Sunday Prep Guide for the Whole Week

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

The Sunday Prep Plan

Shopping List

• Proteins: 2 lbs chicken breast, 1 lb ground turkey, 1 lb salmon fillets, 1 dozen eggs
• Starches: 2 cups white rice (dry), 1 lb GF pasta, 1 lb baby potatoes
• Vegetables: 2 lbs carrots, 1 lb green beans, 2 bell peppers, 2 zucchini, 1 bag spinach, 1 cucumber
• Pantry: Garlic-infused olive oil, soy sauce (GF tamari), Dijon mustard, lemons, fresh herbs (rosemary, thyme, parsley), maple syrup
• Dairy: Lactose-free milk, Parmesan cheese, butter

Hour 1: Cook the Proteins and Starches

1. Start rice: 2 cups rice + 4 cups water. Set and forget. (20 minutes)
2. Season chicken: 2 lbs chicken breast with garlic-infused oil, salt, pepper, smoked paprika, dried thyme. Bake at 400°F for 22-25 minutes until 165°F internal. (Cook time: 25 min)
3. While chicken bakes — cook ground turkey: Brown 1 lb ground turkey in a skillet with garlic-infused oil, salt, cumin, smoked paprika. Set aside. (10 min)
4. Start boiling potatoes: Halve baby potatoes, boil until tender (15 min).
5. Boil pasta: Cook 1 lb GF pasta according to package. Drain, toss with 1 tbsp olive oil to prevent sticking. (10-12 min)

Hour 2: Cook Vegetables and Assemble

1. Roast vegetables: Carrots (halved), green beans, bell peppers, zucchini — toss with olive oil, salt, pepper. Roast at 425°F for 20-25 minutes.
2. Season salmon: Dijon mustard + herbs + lemon zest crust. Bake at 400°F for 12-15 minutes. (Can go in oven with vegetables)
3. Make hard-boiled eggs: 6 eggs. Boil 10 minutes. Ice bath. Peel.
4. Make turkey bolognese: Cooked turkey + canned crushed tomatoes + garlic-infused oil + oregano + basil. Simmer 15 min.
5. Assemble containers:

The 10 Meals

5 Lunches:

• Mon: Chicken + rice + roasted carrots + green beans
• Tue: Turkey bolognese over GF pasta
• Wed: Chicken + baby potatoes + roasted zucchini + bell peppers
• Thu: Salmon + rice + roasted green beans
• Fri: Turkey bolognese over GF pasta (second portion)

5 Dinners:

• Mon: Salmon + baby potatoes + spinach salad
• Tue: Chicken stir-fry (reheat chicken + leftover roasted vegetables + soy sauce over rice)
• Wed: Turkey pasta bake (bolognese + pasta in oven with Parmesan, 10 min at 375°F)
• Thu: Chicken + rice bowl with roasted vegetables + soy sauce drizzle
• Fri: Egg fried rice (leftover rice + eggs + soy sauce + vegetables + sesame oil)

Storage Tips

• Days 1-3: Store in refrigerator. Glass containers keep food fresher than plastic.
• Days 4-5: Move from freezer to fridge the night before. Alternatively, prep two batches: cook Mon-Wed meals on Sunday, Thu-Fri meals on Wednesday evening (20 min refresh).
• Salmon: Best eaten within 2 days. Schedule salmon meals early in the week.
• Rice: Reheat thoroughly (food safety — Bacillus cereus risk in improperly stored rice). Microwave with a splash of water and a damp paper towel.