Free meal plan
Seven gentle days, fully planned.
Every meal is built from foods in our reference dataset — tap any ingredient to see its score. Portions matter: stick to the noted amounts.
Week one: three meals, on repeat
Week one is mostly logistics. Nothing in the fridge feels right yet, and every meal turns into a fresh decision at the worst possible moment. So don't start with seven different days — pick three meals, shop once, and repeat them until the week is out. Variety comes back in week two, and the full plan is right below when you want it.
Lunch
Chicken & rice bowl
chicken breast · white rice · carrots · cucumber
💡 Dress with olive oil, lemon, salt.
Dinner
Pork chops, mashed potatoes & carrots
pork chops · potatoes · lactose-free milk · carrots
💡 Mash the potatoes with the lactose-free milk.
Portions are normal-sized, not sample-sized — repeating meals shouldn't mean eating less than you usually would.
🛒 One shop — 12 things
Proteins
eggs, chicken breast, pork chops
Produce
carrots, cucumber, potatoes
Grains & bakery
sourdough spelt bread, white rice, rice cakes
Dairy & fridge
butter, lactose-free milk
Pantry
peanut butter
Or plan the whole week:
Monday
Lunch
Chicken & rice bowl
chicken breast · white rice · carrots · cucumber
💡 Dress with olive oil, lemon, salt.
Dinner
Baked salmon, potatoes & green beans
salmon · potatoes · green beans
📖 Full recipe (or a jazzed-up version) →Tuesday
Dinner
Beef stir-fry with rice noodles
beef strips · rice noodles · red bell pepper · zucchini
💡 Flavor with garlic-infused oil + ginger — not garlic.
📖 Full recipe (or a jazzed-up version) →Wednesday
Lunch
Leftover stir-fry
💡 Cook once, eat twice — leftovers are the diet's best friend.
Thursday
Lunch
Rice-paper rolls
rice paper wrappers · prawns · carrot · cucumber
💡 Dip: peanut butter + soy + lime (skip hoisin — often garlic).
📖 Full recipe (or a jazzed-up version) →Dinner
Pork chops, mashed potatoes & carrots
pork chops · potatoes · lactose-free milk · carrots
💡 Mash the potatoes with the lactose-free milk.
Friday
Breakfast
Banana-peanut smoothie
firm banana · peanut butter · lactose-free milk
💡 One banana, not two — smoothies stack quietly.
Lunch
Chicken & quinoa lunchbox
chicken · quinoa · green beans
📖 Full recipe (or a jazzed-up version) →Saturday
Breakfast
Weekend pancakes (GF flour)
gluten-free flour · eggs · lactose-free milk · maple syrup · blueberries
Dinner
Steak, baked potato & salad
steak · baked potato · lettuce · tomato
💡 Dress with oil + vinegar; butter on the potato is fine.
Sunday
Breakfast
Veggie omelette
eggs · spinach · red bell pepper · cheddar
📖 Full recipe (or a jazzed-up version) →Lunch
Soup & sourdough
carrot-potato soup (homemade, no onion) · sourdough spelt bread
💡 Base the soup on leek greens + garlic-infused oil.
Dinner
Roast dinner & prep for the week
roast chicken (extra for Monday) · roast potatoes · pumpkin (1/4 cup) · green beans
🛒 Grocery list
Proteins
- •eggs
- •chicken breast
- •salmon
- •canned tuna
- •beef strips
- •pork chops
- •prawns
- •white fish
- •steak
Produce
- •firm banana
- •strawberries
- •kiwi
- •blueberries
- •mandarin
- •orange
- •grapes
- •lime
- •carrots
- •cucumber
- •tomato
- •spinach
- •green beans
- •zucchini
- •red bell pepper
- •potatoes
- •sweet potato
- •cabbage slaw
- •lettuce
- •pumpkin
Grains & bakery
- •sourdough spelt bread
- •white rice
- •quinoa
- •oats
- •rice noodles
- •rice cakes
- •corn tortillas
- •rice crackers
- •gluten-free flour
- •plain popcorn
Dairy & fridge
- •butter
- •lactose-free milk
- •lactose-free yogurt
- •cheddar
Pantry
- •maple syrup
- •peanut butter
- •dark chocolate
- •macadamias
- •walnuts
Eating something that's not on the plan? Scan it first — photo, barcode, or menu, scored in seconds.
Scan any food — freeInformational only — not medical advice or a prescribed diet. FODMAP tolerance is individual; adjust portions with your dietitian, especially during elimination.
Free guides
Everything else you need to eat with confidence.
Start here
Daily use
Every food, scored
Look up any ingredient's score and safe portion.
🔍Browse by FODMAP group
Know which group is yours? See every food that carries it.
🧮Meal stacking checker
Safe foods can add up — see your whole plate's load.
🖨️Printable safe list
330+ rock-solid foods — tick your triggers, make it yours.
🍽️Eating out guides
Safest orders at popular chains, dish by dish.
🥤Product checks
Olipop, protein shakes, cereals — real verdicts.
🍳12 gentle recipes
Weeknight dinners that taste like real food.