> **Healthylife** — Healthylife Pharmacy | Your online health destination > [Products](https://www.healthylife.com.au/browse) · [Health Hub](https://www.healthylife.com.au/learn) > > --- # A guide to low FODMAP meal prep ![Woman putting her low FODMAP meal prep containers in the fridge](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/6deb6049-c20e-458c-b05e-3256a6952d4e/LF20-low-fodmap-meal-prep.webp?quality=75&auto=format) 11 August 2022|4 min read [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/a-guide-to-low-fodmap-meal-prep "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/a-guide-to-low-fodmap-meal-prep "facebook sharing")[]( "email sharing") ### Jump to Weekly meal prep is something we advocate for, setting aside a couple of hours on a Sunday to prep lunches, dinners and snacks for the working week. You don’t need to go all out and prep all meals and snacks. Even preparing your lunches for the week can save a great deal of time and money. ## Why meal prep? There are a few excellent reasons to meal prep.  Some include: - Saves time during the week - Prevents spending unnecessary cash buying lunches - Helps to stay [low FODMAP](https://www.healthylife.com.au/learn/what-are-fodmaps). Since portion sizes are key to a low FODMAP diet, meal prep can help ensure your meals are low FODMAP (which can be hard to do when buying lunches). - Can assist with [weight management](https://onlinelibrary.wiley.com/doi/abs/10.1111/nmo.13154) (due to portion control). ## Where to start? Typically a well-balanced meal contains a source of protein, carbohydrates, fat (mostly [unsaturated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353020/)) and plenty of [veg](https://www.healthylife.com.au/learn/low-fodmap-vegetables-list) ([can’t forget that colour](https://www.health.harvard.edu/staying-healthy/add-color-to-your-diet-for-good-nutrition)!). So a good way to plan what meals you will prepare is by selecting an option from each group.  You can then whip it up into a stir-fry for example, or simply portion it into containers and heat it up before serving.  Now, let's look at how to build those meals. ### Step 1: Choose a protein source - Chicken breast: 80g (cooked): Roast/bake, BBQ, pan-fry, poach. - Lean beef, pork or lamb (mince or steak): 65g (cooked): BBQ, stir-fry, roast. - Fresh fish: 100g (cooked): Bake, BBQ, grill - Tinned fish (in spring water): 95g can - Eggs: 2 eggs: Hard Boil - Tofu (firm): 170g: Bake, pan-fry ### Step 2: Choose a carbohydrate source - Rice (e.g. basmati, brown): ½ – ¾  cup (cooked) - Quinoa: ½ – ¾ cup (cooked) - Potato: 1 medium potato - Gluten-free bread/wrap (check if it's low FODMAP): 1 wrap or 2 slices - Pumpkin (Kent or Jap, not butternut): 1 cup (cooked) - Gluten-free pasta: ½ – ¾ cup (cooked) ### Step 3: Choose a source of fat - Extra virgin olive oil: 1 tbsp - Walnuts, pecans, macadamias, peanuts/peanut butter or pine-nuts: 20-30g - Seeds – sunflower, pumpkin, pepitas or linseed: 1 tbsp - Hard cheese (e.g cheddar, mozzarella, parmesan): 1 slice (~20g) ### Step 4: Choose your veggies - Carrot: 1 medium (75g) - Broccoli: ¾ cup (75g) - Baby spinach: 1 ½ cup (75g) - Cucumber: ½ cup (75g) - Red capsicum: ¼ whole (75g) - Green capsicum: ½ cup (50g) - Green beans: 15 beans (75g) - Zucchini: ⅓ cup (65g) - Tomato: 1 small (120g) - Eggplant: 1 cup (75g) - Red/purple cabbage: 1 cup (75g) - Oyster mushrooms: 1 cup (75g) - Yellow squash: 2 squash (75g) - Tinned beetroot: ½ cup (60g) \*Note: [our daily vegetable target](https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55a_australian_dietary_guidelines_summary_131014_1.pdf) is 5-6 serves per day.  One serve is equal to 75g.  Aim for a variety of colours – it is a good idea to put different varieties of veg in your prepared meals on different days. ### Step 5: Add flavour You can certainly still enjoy flavoursome meals on a low FODMAP diet, despite the whole [no onion or garlic dilemma](https://jamanetwork.com/journals/jama/article-abstract/2762387).  Some great ways to add flavour to your meals are: - Garlic/onion/lemon/chilli infused extra virgin olive oil (great to include as your [source of healthy fat](https://www.nrv.gov.au/nutrients/fats-total-fat-fatty-acids) to the meal). - Herbs, chilli and spices (note some may find spices/chilli irritate their gut) - Green parts of spring onion and leek - Lemon/lime juice - Balsamic/red wine vinegar (limit to 1 tbsp) is great combined with olive oil as a dressing.. Reviewed by the [Healthylife Advisory Board](https://www.healthylife.com.au/healthylife-advisory-board) March 2022 Spread the word [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/a-guide-to-low-fodmap-meal-prep "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/a-guide-to-low-fodmap-meal-prep "facebook sharing")[]( "email sharing") This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. 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