Meal prepping is a game-changer when following a Low FODMAP diet. Planning and preparing meals in advance not only saves time and money but also makes it easier to stick to your diet without stress. In this guide, we’ll cover the benefits of meal prepping, how to get started, and some practical tips to make meal prepping for a Low FODMAP diet simple and successful.
Why Meal Prepping Matters on a Low FODMAP Diet
Following a Low FODMAP diet requires careful attention to ingredients and portion sizes, which can be challenging when you’re busy. Meal prepping helps you:
- Save time by cooking in batches.
- Reduce stress by knowing you have safe meals ready to go.
- Avoid trigger foods by controlling the ingredients.
- Minimize waste by planning portions carefully.
How to Get Started with Low FODMAP Meal Prepping
- Plan Your Meals in Advance
- Create a weekly meal plan featuring a variety of Low FODMAP meals.
- Include breakfasts, lunches, dinners, and snacks to cover the whole week.
- Make a Shopping List
- Write down all the ingredients you’ll need.
- Organize the list by section (produce, dairy, pantry) to make shopping easier.
- Batch Cook When Possible
- Prepare large portions of soups, stews, and grains to store in the fridge or freezer.
- Roast a tray of vegetables or cook a big batch of rice to use in multiple meals.
- Portion and Store
- Use airtight containers to store individual portions.
- Label containers with the date and meal type.
- Freeze meals you won’t eat within 2–3 days.
- Prep Ingredients Separately
- Chop veggies, marinate proteins, and cook grains in advance.
- Store ingredients separately so you can mix and match meals throughout the week.
Low FODMAP Meal Prep Ideas
✔️ Breakfast:
- Overnight oats with lactose-free yogurt, blueberries, and chia seeds
- Scrambled eggs with spinach and gluten-free toast
- Banana pancakes made with oat flour
✔️ Lunch:
- Grilled chicken with quinoa and roasted carrots
- Low FODMAP pasta salad with cucumber, olives, and feta
- Turkey and cheese lettuce wraps with a side of cherry tomatoes
✔️ Dinner:
- Baked salmon with mashed potatoes and zucchini
- Slow cooker beef stew with potatoes and carrots
- Stir-fried tofu with bell peppers, bok choy, and tamari sauce
✔️ Snacks:
- Rice cakes with peanut butter
- Lactose-free yogurt with strawberries
- Low FODMAP trail mix (pumpkin seeds, sunflower seeds, and dark chocolate)
Tips for Successful Low FODMAP Meal Prepping
- Keep it simple – Stick to 4–5 core recipes to avoid overwhelm.
- Rotate your meals – Avoid boredom by switching up proteins and sides.
- Use freezer-friendly recipes – Soups, stews, and curries freeze well and are easy to reheat.
- Invest in good containers – Glass containers with airtight lids keep meals fresh longer.
Meal prepping for a Low FODMAP diet takes the stress out of mealtime and helps you stay on track. With a bit of planning and batch cooking, you’ll have delicious, gut-friendly meals ready to go all week long.
Need more inspiration? Check out our [Low FODMAP meal plans] and Recipe Dashboard to simplify your meal prep routine!
Please note: I am not a licensed nutritionist or dietitian. The recipes and tips provided on this blog are based on my personal experience of home cooking low FODMAP meals for over five years. This content is intended for informational and inspirational purposes only and should not replace professional dietary advice. Always consult with a qualified healthcare provider before making any changes to your diet, especially if you have specific health concerns.