Sample

Meal Plan

It's difficult to ensure you're getting all your nutrients on a Vegan Low FODMAP diet.
Here's an example of a day which hits the major Recommended Dietary intake Targets for Vitamins and Minerals of Australian Adults. 
If this isn't enough food for you then you're absolutely encouraged to eat more, just check the Monash app for safe serve sizes of FODMAP foods.
+ indicates these foods are generally recognised as FODMAP friendly and you can freely increase the potion
Overnight oats carrot and kiwi.png
Breakfast - Carrot Cake Overnight Oats
 

Ingredients:

  • 1/4 Cup Rolled Oats

  • 1 Tbsp Flaxseed, Ground

  • 1 Tbsp Chia Seeds

  • 1+ Tsp Raw Castor Sugar

  • 1+ Cup Low FODMAP Plant Milk

  • 1/2+ Cup Carrot, Grated

  • 1/2 Cup Walnuts (1/4 Cup inside 1/4 Cup on top)

  • 1/2 Tsp Cinnamon

  • 1/2 Tsp Nutmeg

Method:

Add dry ingredients into a 300+ml jar and shake to stir, then pour in wet ingredients give a good mix and leave to sit overnight, enjoy cold in the morning. 

Snack - Fruit, Nuts, and a Coffee

 

Ingredients:

  • 1 medium-large piece/1 cup of Low FODMAP fruit (e.g. Dragonfruit, Grapes, Mandarin, Orange, Papaya, Strawberries)

  • 1/4 cup Mixed nuts (make sure to include a brazil nut for selenium!)

  • Milky Coffee (with 250ml of Low FODMAP milk)

peking tempeh.png
Lunch - Peking Tempeh
Ingredients (serves 2):
  • 4x Peking Duck Pancakes

  • 200g tempeh, cut into 4 long strips

  • 1/2 cup water

  • 30ml salt-reduced soy sauce

  • 2 tsp brown sugar

  • 2 tsp maple syrup (or rice malt syrup)

  • 1/4 tsp ground ginger

  • 1 Tbsp cornflour

  • 1 tsp garlic-infused olive oil

Method:

  1. Combine all ingredients aside from tempeh in a pot and heat over medium flame until thickened, drop in tempeh to coat

  2. Place tempeh on pancake with lettuce and cucumber, drizzling more sauce on if you want and wrap up, repeat until all pieces are done and enjoy!

Snack - Fruit
 
Ingredients:​
  • 1 medium-large piece, 1 cup of Low FODMAP fruit or fruit salad
lofo curry.png
Dinner - Low FODMAP Dahl
 
Ingredients (serves 2):
  • 2 tbsp garlic infused EVOO⁣

  • 1 tbsp mustard seeds⁣

  • Pinch asafoetida⁣

  • 2 green cardamom pods⁣

  • 1 black cardamom pod⁣

  • 3 tsp garam masala⁣

  • 1 tsp turmeric⁣

  • 1 tsp Nigella seed⁣

  • 1/2 tsp chilli powder

  • 1 tsp ground cumin⁣

  • 250g button/pattypan squash, cubed⁣

  • 1 large potato, cubed

  • 92g canned lentils, rinsed well⁣

  • 20g macadamia nuts⁣

  • 92g passata⁣

  • 1/2 cup water⁣

  • 2 tsp dried kasuri methi

  • 1+ cups rice, prepared as per package instructions

Method:

  1. Heat oil over medium heat and add mustard seeds until they begin to pop, ass other spices except the kasuri methi and toast until fragrant. Add potato and cook until beginning to soften⁣.

  2. Add macadamias, passata and water to a blender and blend until smooth⁣.

  3. When potato is half cooked add the squash and lentils, stirring to coat in spices, then pour over the macadamia passata mix.⁣

  4. Turn to low heat and simmer until veggies are all cooked.

  5. ⁣Add kasuri methi and serve over rice⁣.

  6. Garnish with green tips of spring onion if you'd like ⁣(optional!)

salt and pepper tofu.png
Snack - Salt & Pepper Tofu
 
Ingredients:
  • 1/2 a red chilli, finely diced

  • 1/2 cup water

  • 2 tsp sugar

  • 50g crunchy peanut butter

  • 1 Tsp salt reduced soy sauce

  • 150g firm tofu, cut into 2cm cubes

  • 1/4 cup corn flour

  • A couple of pinches of Iodised Salt

  • A couple of cracks of fresh black Pepper

  • Oil for frying

Method:
  1.  Boil chilli, water and sugar together until volume is reduced by half, slowly mix into peanut butter, add soy sauce and more water if necessary. (You also might want to flavour with ginger, lemongrass or other herbs/spices!)

  2. Meanwhile, dust tofu in seasoned flour and fry until crisp.

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