Day 5

For the last post in this mini-course, I am sharing a week's menu for Low FODMAP Diet foods. There are many foods that could be on this list, but I wanted to personalize it. This is a list of foods that I eat. 


  • 1/2 cup of oatmeal with blueberries
  • Buckwheat pancakes with maple syrup
  • Gluten free & Dairy free Flaxseed Waffles
  • Egg Wraps (2 eggs topped with Cholula Hot Sauce and melted cheddar cheese, wrapped in 2 corn tortillas with fresh spinach leaves.)
  • Gluten Free toast spread with peanut butter and topped with banana slices
  • Gluten Free and Vegan Oatmeal Pancakes with maple syrup
  • Egg Sandwich on gluten free bread


  • Spinach salad topped with hardboiled egg, red bell pepper slices, extra virgin olive oil, salt, and pepper
  • Natural deli turkey on gluten free bread spread with brown mustard and topped with lettuce and tomato
  • Quinoa and vegetable salad (quinoa mixed with cooked carrots and green beans, fresh tomato, and salt and pepper; serve hot or cold)
  • Spaghetti Squash mixed with Italian seasoning (make sure there is no onion or garlic in yours), salt, pepper, extra virgin olive oil, and parmesan cheese; mixed melon salad (cantaloupe, honeydew, pineapple, and grapes)
  • Peanut butter and jelly sandwich on gluten free bread; fresh pineapple, and baby carrots
  • Salad topped with chicken tenders or breast slices, small palmful of sliced almonds, tomato, salt, pepper, and extra virgin olive oil
  • Chicken breast wrap in corn or brown rice wrap spread with spicy brown mustard and topped with cucumber, lettuce, and tomato


  • Salmon seasoned with thyme, salt, pepper, and fresh lemon juice, served with Jasmine rice over fresh spinach leaves
  • Carrot Potato Ginger Soup, gluten free crackers or pretzels and cheddar cheese
  • Flatiron steak, steamed green beans, and oranges
  • Chicken breast baked with Herbs de Provence; roasted potatoes, carrots, and parsnips
  • Vegetable (with or without the Ground Beef) Soup, made with potatoes, carrots, green beans, a little corn, fresh tomatoes, water, oregano, chili powder, salt, and pepper
  • Tacos on corn tortillas, topped with tomatoes, lettuce, cheddar cheese, and Cholula Hot Sauce
  • Baked Flounder seasoned with salt and pepper or a Mediterranean seasoning blend (without onion or garlic); mashed potatoes, and glazed carrots


  • Popcorn (popped with a little olive oil in a pot on the stove, seasoned with salt, and melted butter)
  • Grapes
  • Pineapple
  • Banana slices with peanut butter and dark chocolate chips
  • Potato chips
  • Tortilla chips sprinkled with Cholula Hot Sauce and cheddar cheese, melted under the broiler
  • All natural Chocolate ice cream eaten with a Lactaid pill