Low FODMAP Pescatarian Meal Plan

Low FODMAP, not low fun!

For those of us suffering from IBS or SIBO, low FODMAP diets are a great way to reduce symptoms and increase comfort. But switching to a low FODMAP diet can present some challenges.

Navigating the grocery store can be a challenging adjustment when switching to a low FODMAP meal plan, however, but don’t worry. We’ve put together a collection of nutritious meals and a meal plan to help get you started, and we think you’ll find that food is still fun on our low FODMAP pescatarian meal plan.

 

Low FODMAP Pescaterian Recipes

Spinach Quinoa Scramble

This delicious breakfast packs a bit more protein to help get you through your busy morning. Simple, healthy, and delicious!

Ingredients:

• 2-3 Eggs
• ¼ cup Quinoa
• 1 cup Spinach
• Olive Oil or Garlic Oil
• Salt and Pepper, to taste

Directions:

Prepare quinoa – it’s the same as rice which we are going to assume you already know how to cook. Heat a frying pan to medium, and add about half a teaspoon to a teaspoon of olive oil. In a bowl, beat eggs and mix in your spinach, salt and pepper.

Pour the mixture into the pan and keep it moving while it cooks. When the eggs are nearly cooked, but not fully solid yet, add your cooked quinoa. Keep the food moving in the pan to avoid overcooking and serve once it forms a solid mass.

 

Quinoa breakfast

This is a quick and healthy low FODMAP breakfast perfect for those on the go! The fruit can be substituted with other Low FODMAP fruit preferences of your choice – just be sure not to overdo the portions!

Ingredients:

• ½ cup of rolled Quinoa Flakes
• ¾ cup low FODMAP Milk
• 2 tbsp Maple Syrup
• 8 Strawberries 

Directions:

The night before, combine the milk, maple syrup and quinoa in a bowl and stir. Cover with cling wrap and place in the refrigerator for the night.

In the morning, serve with the strawberries, or low FODMAP fruit of choice!

 

Carrot and Ginger Soup

This is an easy, savory recipe that is perfect for warming up on those cold days.

Ingredients:

• 5 cups chopped Carrots
• 1 grated Butternut Squash
• 2 tbsp Ginger
• 1 Lemon, zest and juice
• 5 leaves Sage
• 8 cups low FODMAP Bone Broth 
• ½ tsp Pepper
• 1 ½ tsp Sea Salt
• 1 tbsp Apple Cider Vinegar
• 2 tbsp Coconut oil

Directions:

It’s soup! Throw all of the ingredients in and simmer on medium-low for a day or two ideally, but you can serve it after a couple of hours if you can’t wait.

 

Dill Salmon Fillets  

 This delicious recipe is extremely simple and exorbitantly tasty! This makes a great and filling summertime supper with no prep.

Ingredients:

• 1 fillet per serving Pink Salmon
• 2 tbsp per serving Olive Oil or Garlic Oil
• Dried Dillweed

Directions:

Preheat the oven to 350 degrees Fahrenheit, coat the top of the salmon fillets in olive oil and sprinkle a coating of dill across the top. Place on a baking sheet in the oven, and cook for approximately 20 – 25 minutes, or until the salmon becomes flaky. Pair with your favorite low FODMAP salad and enjoy.

 

Vegetarian Chili

Here’s one for the slow-cooker! This recipe makes several servings.

Ingredients:

• 1 1/3rd uncooked Quinoa
• 2 tbsp Olive Oil or Garlic Oil
• 1 can Chickpeas
• 1 can Lentils (rinsed and drained)
• ½ can Tomato Paste
• 1 can Diced Tomatoes
• 2 tbsp chopped Chives
• ½ cup fresh Corn
• 4 cups Vegetable Stock
• ½ tsp Coriander
• ½ tsp Pepper

Directions:

Throw it all in the slow cooker for 2 – 4 hours or longer. Pro-tip – yesterday’s chili is always better than the same day! Season to taste and enjoy!

 

Spicy Fish Soup

Here comes another soup, though this one packs the heat and the seafood. A delicious addition to the week, sure to shake things up!

 

Ingredients:

• 1 frozen fillet Pollock
• 1 frozen smoked Haddock
• 150 grams frozen mixed Seafood
• 2 grated Carrots
• 1 grated Parsnip
• 2 peeled and diced Potatoes
• 500 ml low FODMAP chicken broth
• Salt and Pepper to taste
• 1 Chili, chopped and deseeded
• 4 tbsp Parsley

 

Directions:

Prepare vegetables and potatoes and add them to a medium pot with the stock. Bring to a boil, then reduce heat to a simmer for around 12 minutes to soften the veggies.

Add all the frozen fish and seafood and the rest of the ingredients and cook for another 15– 20 minutes. This soup is ready quite quickly, although I will always advise you to cook soups for 24 hours for maximum flavor.

 

Fish Tacos

Another dish to prove low FODMAP does not mean low fun! These fish tacos are the perfect treat for family fun on the weekend.

Ingredients:

• 2 small fish filets of choice per 2-taco serving (I prefer cod or halibut if it is available)
• 2 Corn Tortillas
• 1/4 tsp Casa de Sante low FODMAP Certified Chili Seasoning or Taco Seasoning
• 2 tsp Olive Oil or Garlic Oil
• ¼ cup chopped Tomatoes
• ½ cup Lettuce Leaves
• ¼ cup of shredded Cheddar or Monterey Jack cheese

Directions:

Season the fish with chili powder, you can add salt and pepper to taste at this point as well. Add olive oil to a skillet on medium heat. Cook fish for about 3-5 minutes a side or until flaky.

Heat tortillas either in the oven or microwave and prepare tomatoes, lettuce, cheese and any other low FODMAP fixings you might prefer – Casa de Sante low FODMAP certified salsa can go great.

Assemble tacos to your personal preference and enjoy!

 

Low in FODMAP, High in Fun

These low FODMAP recipes will help to get you started on the road to recovery. Let’s face it, symptoms caused by IBS and SIBO aren’t fun, and changing your eating habits to adapt can be very hard.

We hope that these meals will show, that with a little creativity and ingenuity eating right doesn’t have to be a chore – and can even be fun. Let us know how these turn out and feel free to share your own low FODMAP secrets to success! 

 

Download a 7 Day Low FODMAP Pescaterian Meal Plan

Download a dietitian designed 7 day low FODMAP pescaterian meal plan here.

In this meal plan, you will find delicious recipes, grocery lists and nutrition information.