Low FOMAP menu plan
I often recommend the low FODMAP menu plan to clients based on the results of their individualised gut testing. It is common to follow this approach when small intentional bacterial overgrowth presents. It is best followed under the guidance of a registered nutritionist and should only be followed on a short term basis.
Breakfast
Soaked gluten free muesli with lactofree/nut milk + whey protein to aid blood sugar.
Quinoa pops with lacto-free or nut milk blended with hydrolysed whey protein + banana
Smoothie made with nut milk, spinach, frozen berries (raspberries), banana and whey protein
Spinach omelette with grilled tomatoes
Rice flake porridge made with nut milk and topped with nuts and seeds
Almond pancakes topped with berry compote
Lunch & Dinner
Pumpkin soup
Thai fish cakes (homemade)
Chicken curry with coconut milk and tomatoes
Grilled salmon & spinach frittata
Homemade chicken soup
Roasted mediterranean vegetables with grilled chicken
Peppers stuffed with quinoa, sunflower seeds and moroccan spices
Steamed white fish with rice and steamed vegetables.
Snacks
Mixed nuts or seeds. Choose unsalted, raw nuts
Protein shake: 1 scoop of protein powder blended with 125ml-250ml water, ½ cup berries and 1 tsp hempseed or flaxseed oil
1 piece of fruit plus a handful of nuts
1 hardboiled egg with vegetable sticks (carrot, pepper, celery etc)
Celery sticks filled with pumpkin seed butter or nut butter
Slices of chicken or turkey plus a few vegetable sticks
Rice cakes topped with nut butter or pumpkin seed butter