Starting out on the low FODMAP diet can feel overwhelming, especially being a busy mum. It can feel like you are constantly reading labels, planning around the children and cooking separate meals. However, planning ahead, batch cooking, freezing food and cooking simple meals- can make the process less stressful.
In this post, I share -what I ate in a day on the low FODMAP diet. These meals are easy to prepare and are budget- friendly, also the whole family can enjoy too them too.
Breakfast
Chocolate and strawberry overnight oats: made with oats, cocoa powder, chia seeds, unsweetened coconut milk and strawberries.
This was one I made often, as I could batch make them, store in the fridge and grab and go in the morning.
Lunch
Kale, bacon & eggs: made with kale, bacon, eggs, carrots and olive oil.
This one is so simple, yet so delicious, the saltiness from the bacon really flavours the kale well and with the sweet carrots-yum! This was my go to lunch on most weekends. For my work lunch, I would make something very simple such as chicken breast with roasted veg.
Dinner
Salmon with rice and vegetables: made with marinated salmon, jasmine rice, kale and corgettes.
Honestly this dinner is so quick to put together (30mins) and contains all the nutrition you need: protein, fibre and carbohydrates all in one meal. You can marinate your salmon with your favourite herbs and spices to switch it up each week and change up the vegetables too. This dinner is easy to make after work and if your kids don’t like salmon, change for another fish or do chicken fillets instead.
Snacks
There are quite a lot of snacks you can have on the low FODMAP (all whole foods though!). It only feels restrictive because you can’t have all the processed, quick snacks you usually just grab straight out of the cupboard (that was me, no more crisp or cereal bars!). Below are just some of the snacks I would have but there are many more options. Also with most snacks on the low FODMAP, you have to be careful with the portion size.
- Brazil nuts/ macadamia nuts
- Fruits: blueberries, strawberries, clementine, pineapple
- Dairy free yoghurt with blueberries, walnuts and flaxseeds
- Banana with peanut butter
- Rice cake with peanut butter
- Boiled eggs
- Dark chocolate
Drinks
These are my usual go to drinks on a day to day basis. I do sometimes have a camomile tea in the evening too but had to give that up as it is high FODMAP!
- Water
- Black coffee
- Green tea
And that is a realistic day of what I ate as a busy mum on the low FODMAP– simple meals, quick snacks and variety. Some days are definitely more organised than others, but what I’ve learned is that the low FODMAP diet doesn’t have to be to complicated. Finding easy go-to meals and batch cooking when you can, makes a huge difference when juggling family life. Just remember, consistency over perfection! I hope that sharing a realistic day of meals give you a few ideas and reassurance that this is very doable even being a busy mum.
And as always, if you ever have any questions or just want to share your experience, drop me a message on my contacts page! x