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

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

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Meal prep is the single most effective strategy for staying on the low FODMAP diet long-term. When you're hungry and there's nothing prepared, you reach for whatever's available — and that's usually high FODMAP. Two hours on Sunday prevents five days of symptoms.

Key Takeaways

• Prep 3-4 proteins, 2-3 starches, and 2-3 vegetables on Sunday for the entire week
• Keep it simple — you don't need gourmet meals, you need safe meals that are ready
• Season with low FODMAP spice mixes to prevent flavor fatigue
• Glass containers reheat better and don't retain flavors
• Freeze portions you won't eat within 3 days

The Sunday Prep Formula

Proteins (Pick 3-4)

• Baked chicken thighs (seasoned with low FODMAP seasoning)
• Ground turkey (browned with safe spices)
• Baked salmon fillets
• Hard-boiled eggs (12 at once)
• Grilled shrimp

Starches (Pick 2-3)

• Jasmine rice (large batch)
• Baked potatoes or sweet potatoes
• Quinoa
• Rice noodles
• Gluten-free pasta

Vegetables (Pick 2-3)

• Roasted carrots and zucchini
• Steamed green beans
• Roasted bell peppers
• Sautéed spinach (safe at 2 cups raw)
• Steamed broccoli (safe at 3/4 cup)

5 Ready-to-Go Lunch Combos

1. Chicken + rice + roasted carrots — Classic, satisfying, FODMAP-free
2. Ground turkey + quinoa + bell peppers — Mexican bowl vibe
3. Salmon + baked potato + green beans — Omega-3 boost
4. Eggs + rice + sautéed spinach — Breakfast for lunch
5. Shrimp + rice noodles + zucchini — Asian-inspired

Sauces That Won't Ruin It

• Garlic-infused olive oil (FODMAPs are water-soluble, not oil-soluble)
• Soy sauce or tamari (2 tbsp)
• Lemon + olive oil + herbs
• Low FODMAP spice mixes in butter or oil
• Maple mustard glaze (mustard + maple syrup)

Take FODMAP digestive enzymes with each meal. For breakfast ideas, see our FODMAP breakfast guide. For snacks, see our 50 FODMAP snacks list.

Portions based on Monash FODMAP data. Consult a FODMAP-trained dietitian for personalized guidance.