Low-FODMAP Meal Plan Template (7 Days)
Between 10 and 15% of adults live with irritable bowel syndrome. The low-FODMAP diet is the only nutritional intervention with solid clinical evidence for IBS symptom relief. Here's a 7-day plan ready to adapt for your private-practice IBS clients.
The 3-point TL;DR
- Low-FODMAP relieves IBS symptoms in roughly 70% of clients, validated by Monash University research.
- Three phases: elimination (4 to 6 weeks), reintroduction (6 to 8 weeks), personalization (long term).
- Dietitian supervision is non-negotiable for avoiding deficits and structuring the reintroduction phase.
Your IBS clients arrive exhausted. Daily bloating, unpredictable pain, ruined social life. Low-FODMAP works, but only when supervised. Without a dietitian, the client cuts everything, eats sad meals for months, and damages their microbiome without ever identifying their actual triggers.
This guide gives you a 7-day plan, the elimination-and-reintroduction methodology, and the workflow to deliver branded FODMAP plans in under 5 minutes. Always coordinate with the client's gastroenterologist. This is not medical advice.
What is the low-FODMAP diet (and who is it for)?
Low-FODMAP temporarily excludes six families of fermentable carbohydrates poorly absorbed in the small intestine. These molecules reach the colon, ferment under bacterial action, and produce the typical IBS symptoms: bloating, pain, gas, transit disturbances. Developed by Monash University in Melbourne, the protocol is now the clinical reference for irritable bowel syndrome.
FODMAP is an acronym: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. In plain terms, you exclude excess fructose (mango, apple, honey), lactose (milk, soft cheeses), fructans (wheat, garlic, onion), galacto-oligosaccharides (legumes), and polyols (sorbitol, mannitol, found in certain fruits and sweeteners).
Which clients are candidates?
Low-FODMAP isn't a general-population diet. It targets specific clients, after medical diagnosis.
Diagnosed IBS clients. Diagnosis confirmed by a gastroenterologist after ruling out other causes (celiac, IBD, food intolerances). IBS affects 10 to 15% of adults, mostly women between 20 and 50.
Clients with chronic bloating. When medical workups come back clean but symptoms persist for over 6 months, low-FODMAP becomes a serious option to investigate.
SIBO clients (bacterial overgrowth). Often co-occurring with IBS, these clients benefit from a low-FODMAP approach, coordinated with the antibiotic protocol prescribed by the gastroenterologist.
Contraindications. History of eating disorders, pregnancy, children, frail or undernourished clients. Low-FODMAP demands a rigor these profiles can't sustain safely.
How do the 3 phases of the protocol work?
Low-FODMAP isn't a forever diet. It's a three-phase diagnostic protocol, each with a specific purpose.
Phase 1: Elimination (4 to 6 weeks)
Strict removal of all FODMAPs. No exceptions, no slips. Even traces (a sauce containing garlic) keep symptoms going. Most clients see improvement between weeks 2 and 4. If no improvement after 6 weeks, IBS is probably not FODMAP-driven and you need to revisit the diagnosis with the gastroenterologist.
Phase 2: Reintroduction (6 to 8 weeks)
The most strategic phase. Reintroduce one FODMAP subgroup at a time (lactose, for example) over 3 days with increasing doses. The client logs symptoms. Tolerated: subgroup cleared. Symptoms return: flagged as a trigger. Suggested order: polyols → fructose → lactose → galacto-oligosaccharides → fructans. This phase identifies each client's personal profile.
Phase 3: Personalization (long term)
The client returns to a varied diet, avoiding only the confirmed trigger FODMAPs. Most clients end up tolerating 60 to 80% of the foods originally excluded. The goal: the widest possible diet that keeps symptoms controlled. Review the client annually, as sensitivities shift over time.
FODMAPs to exclude during phase 1
Six molecule families to remove simultaneously. Here are the most common food sources your clients will encounter every day.
Fructans
Wheat, rye, barley, garlic, onion, shallot, leek (white bulb)
Lactose
Milk, yogurt, soft cheeses, cream cheese, cream, ice cream
Excess fructose
Mango, apple, pear, honey, agave syrup, asparagus
Galacto-oligosaccharides (GOS)
Lentils, chickpeas, kidney beans, soy, fava beans
Polyols (sorbitol, mannitol)
Mushrooms, cauliflower, apricot, plum, sugar-free gum
Safe foods
Rice, quinoa, buckwheat, meat, fish, eggs, zucchini, carrot, spinach, kiwi, strawberry, aged cheeses
Reference source: the Monash FODMAP Diet app, updated with per-portion tolerance thresholds. Recommend it to every client.
Need a personalized FODMAP plan with shopping list?
Build one with Promealplan →7-day low-FODMAP elimination plan (~1,800 kcal)
Plan built from a real Promealplan template (1,000+ dietitian-validated recipes), adapted for low-FODMAP. Target: 1,800 kcal, balanced macros, 6 meals per day to spread fermentable load (recommended for IBS clients to reduce per-meal fermentation). For any recipe containing a common FODMAP ingredient (wheat, legumes, garlic, onion, certain cheeses, honey, mushrooms), a swap note indicates the substitution to apply in Promealplan.
Day 1
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Protein Oat Pancakes (Swap: rice or buckwheat flour instead of wheat) | 446 | 32g | 47g | 15g |
| Morning snack | Savory Ham and Emmental Pancakes (Swap: buckwheat flour for the batter) | 258 | 19g | 26g | 9g |
| Lunch | Pan-Seared Pork Tenderloin and Rice | 427 | 35g | 41g | 14g |
| Afternoon snack | Smoked Tofu and Plant-Based Yogurt Toast (Swap: rice or buckwheat bread, coconut yogurt without inulin) | 265 | 18g | 26g | 10g |
| Dinner | Red Bean Shakshuka (Swap: firm tofu or eggs instead of kidney beans, no garlic or onion) | 335 | 23g | 22g | 17g |
| Dessert | Sugar-Free Compote (Swap: strawberry or kiwi compote) | 109 | 1g | 24g | 1g |
| Daily total | 1,840 | 128g | 186g | 66g | |
Day 2
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Protein Oat Pancakes (Swap: buckwheat flour) | 446 | 32g | 47g | 15g |
| Morning snack | Savory Ham and Emmental Pancakes (Swap: buckwheat flour) | 258 | 19g | 26g | 9g |
| Lunch | Pan-Seared Pork Tenderloin and Rice | 427 | 35g | 41g | 14g |
| Afternoon snack | Smoked Tofu and Plant-Based Yogurt Toast (Swap: buckwheat bread, coconut yogurt) | 265 | 18g | 26g | 10g |
| Dinner | Red Bean Shakshuka (Swap: firm tofu or eggs, no garlic or onion) | 335 | 23g | 22g | 17g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,840 | 128g | 186g | 66g | |
Day 3
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Protein Oat Pancakes (Swap: buckwheat flour) | 446 | 32g | 47g | 15g |
| Morning snack | Savory Ham and Emmental Pancakes (Swap: buckwheat flour) | 258 | 19g | 26g | 9g |
| Lunch | Pan-Seared Pork Tenderloin and Rice | 427 | 35g | 41g | 14g |
| Afternoon snack | Smoked Tofu and Plant-Based Yogurt Toast (Swap: buckwheat bread, coconut yogurt) | 265 | 18g | 26g | 10g |
| Dinner | Red Bean Shakshuka (Swap: firm tofu, no garlic or onion) | 335 | 23g | 22g | 17g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,840 | 128g | 186g | 66g | |
Day 4
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Buttered Toast with Jam and Fromage Blanc (Swap: buckwheat bread, aged goat cheese, strawberry jam without HFCS) | 436 | 21g | 43g | 20g |
| Morning snack | Greek Yogurt with 70% Dark Chocolate and Almonds (Swap: coconut yogurt, cap almonds at 10) | 203 | 14g | 15g | 11g |
| Lunch | Pasta with Seitan and Leeks with Emmental (Swap: rice pasta, leek green tops only, swap seitan for grilled chicken) | 430 | 30g | 46g | 14g |
| Afternoon snack | Whole Grain Toast with Cottage Cheese and Honey (Swap: buckwheat bread, coconut yogurt, maple syrup instead of honey) | 269 | 20g | 31g | 7g |
| Dinner | Asian Chicken and Lettuce Wraps | 353 | 38g | 24g | 12g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,800 | 124g | 183g | 65g | |
Day 5
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Buttered Toast with Jam and Fromage Blanc (Swap: buckwheat bread, aged cheese) | 436 | 21g | 43g | 20g |
| Morning snack | Greek Yogurt with Dark Chocolate and Almonds (Swap: coconut yogurt, 10 almonds max) | 203 | 14g | 15g | 11g |
| Lunch | Pasta with Seitan and Leeks with Emmental (Swap: rice pasta, leek green tops, grilled chicken) | 430 | 30g | 46g | 14g |
| Afternoon snack | Whole Grain Toast with Cottage Cheese and Honey (Swap: buckwheat bread, coconut yogurt, maple syrup) | 269 | 20g | 31g | 7g |
| Dinner | Asian Chicken and Lettuce Wraps | 353 | 38g | 24g | 12g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,800 | 124g | 183g | 65g | |
Day 6
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Greek Yogurt with Honey (Swap: coconut yogurt with maple syrup) | 403 | 34g | 36g | 14g |
| Morning snack | Brie Cheese with Sugar-Free Compote (Brie OK, strawberry compote OK) | 249 | 11g | 18g | 15g |
| Lunch | Pork Cutlet with Sauteed Potatoes and Mushrooms (Swap: zucchini instead of mushrooms) | 453 | 36g | 47g | 14g |
| Afternoon snack | Kiwi-Almond Yogurt (Swap: coconut yogurt, 10 almonds max) | 279 | 16g | 21g | 14g |
| Dinner | Quinoa with Mushrooms and Chicken (Swap: spinach and carrots instead of mushrooms) | 318 | 30g | 26g | 10g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,811 | 128g | 172g | 68g | |
Day 7
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Greek Yogurt with Honey (Swap: coconut yogurt with maple syrup) | 403 | 34g | 36g | 14g |
| Morning snack | Brie Cheese with Sugar-Free Compote | 249 | 11g | 18g | 15g |
| Lunch | Pork Cutlet with Sauteed Potatoes and Mushrooms (Swap: zucchini) | 453 | 36g | 47g | 14g |
| Afternoon snack | Kiwi-Almond Yogurt (Swap: coconut yogurt) | 279 | 16g | 21g | 14g |
| Dinner | Quinoa with Mushrooms and Chicken (Swap: spinach and carrots) | 318 | 30g | 26g | 10g |
| Dessert | Sugar-Free Compote (Swap: safe fruit base) | 109 | 1g | 24g | 1g |
| Daily total | 1,811 | 128g | 172g | 68g | |
About the swaps: recipes flagged with (Swap) contain at least one common FODMAP ingredient. The proposed substitutions preserve macros and the sensory profile. In Promealplan, you apply these adjustments per client via the allergen filter (gluten, lactose) plus manual exclusion of specific ingredients. 7-day average: ~1,820 kcal, 127g protein, 181g carbs, 67g fat.
This plan was built in under 5 minutes with Promealplan.
Allergen filters, 1,000+ dietitian-validated recipes, branded PDF. For your IBS clients.
Start free with Promealplan →How can dietitians deliver FODMAP plans at scale with Promealplan?
Building a low-FODMAP plan manually takes 2 to 3 hours per client: cross-checking every ingredient against 6 molecule families, calculating macros, building the shopping list, laying out the PDF. With proper software, it takes 5 minutes. Here's the workflow for private-practice dietitians.
Turn on the global allergen filters
Promealplan has native filters for gluten and lactose, which cover the two largest FODMAP families (wheat fructans and dairy lactose). Toggle both in one click and the 1,000+ recipe database filters instantly.
Manually exclude FODMAP-specific ingredients
Promealplan doesn't yet have a dedicated FODMAP toggle. You manually exclude the at-risk ingredients per client: garlic, onion, leek (white bulb), legumes, mango, apple, pear, honey, asparagus, mushrooms, cauliflower. Once configured, the exclusion list carries over to future plans for the same client.
Adjust the calorie target to the client
A sedentary 130 lb woman targets around 1,700 kcal. A 190 lb active man, around 2,400 kcal. Set the target and Promealplan adjusts portions automatically. FODMAP exclusions stay locked.
Prepare the reintroduction plans
Once the elimination phase ends, create one plan per FODMAP subgroup to test. Week 1 reintroduction: lactose (milk, soft cheese). Week 2: fructose (mango, honey). Each plan contains only the subgroup being tested on a low-FODMAP base. The client gets a clear framework and you save 90% of the setup time.
Deliver a branded PDF with shopping list
PDF with your logo, brand colors, contact info, and a consolidated shopping list organized by category. Your client receives a professional document from your practice, not from a third-party app. See the full guide on creating meal plans for clients.
Common low-FODMAP mistakes to avoid
Four mistakes show up consistently in IBS clients left on their own. Anticipate them in the first appointment.
Treating elimination as a forever diet. The client feels better in phase 1, so they extend it. Six months later, their microbiome is depleted, prebiotic fibers are missing, and new symptoms appear. Set the duration clearly at 4 to 6 weeks maximum and plan phase 2 from the first appointment.
Skipping the reintroduction phase. Without reintroduction, you never identify the real triggers. The client stays stuck on a restrictive diet with no diagnostic payoff. Reintroduction is the most important phase of the protocol.
Missing hidden FODMAPs. Garlic and onion hide in 80% of processed products. Bouillon cubes, store-bought tomato sauce, ready meals, deli meats, spice blends. Give your clients a list of safe brands and train them to read every label.
Over-restricting and losing weight unintentionally. Many clients remove FODMAPs plus gluten plus dairy plus meat plus sugar out of caution. They lose weight, get fatigued, develop deficiencies. Track weight weekly during phase 1 and bump up rice, quinoa, meat, and fish portions if needed.
FAQ — Frequently asked questions
How long should the elimination phase last?
Can a client follow a low-FODMAP diet without professional guidance?
What symptoms does low-FODMAP actually target?
How do clients handle hidden triggers like garlic and onion?
Can I deliver branded low-FODMAP plans with Promealplan?
Looking for other templates? Check our full collection of free meal plan templates covering weight loss, muscle gain, high-protein, keto, vegetarian, and athletes.
Related articles
FODMAP plans in minutes, not hours
This template gives you a solid baseline. But every IBS client has a different tolerance profile, different calorie targets, and needs variety to stick with 6 weeks of elimination. With Promealplan, configure exclusions, pick from 1,000+ dietitian-validated recipes, and deliver a branded plan in under 5 minutes.
Ready to deliver FODMAP plans your clients actually follow?
Allergen filters, 1,000+ recipes, branded PDFs. Free to start, no credit card.
Start free with Promealplan →Always coordinate a low-FODMAP protocol with the client's gastroenterologist. This content is not medical advice and does not replace clinical diagnosis.