Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.

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1 Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Turkey Pineapple Quinoa Bowl Low FODMAP Mediterranean Tuna Pasta Salad (Andrea's Version) Peanut Thai Zucchini Noodles low FODMAP Turkey & Quinoa Zucchini Boats LOW FODMAP Ginger Chicken Stir Fry Low FODMAP Carrots Carrots Carrots Carrots Carrots Turkey Pineapple Quinoa Bowl Low FODMAP Mediterranean Tuna Pasta Salad (Andrea's Version) Peanut Thai Zucchini Noodles low FODMAP Turkey & Quinoa Zucchini Boats LOW FODMAP Ginger Chicken Stir Fry Low FODMAP Dinner Snack 2 Breakfast Lunch Snack 1

2 Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 52 items Fruits Vegetables Bread, Fish, Meat & Cheese 1 Banana 2 Kiwi 1/2 Lemon 3/4 Lime 1/2 cup Pineapple Breakfast 1/4 cup All Natural Peanut Butter 2 tbsps Maple Syrup Seeds, Nuts & Spices 4 cups Arugula 3 cups Baby Spinach 1/2 cup Basil Leaves 1 cup Broccoli 1 1/2 Carrot 1/2 cup Cherry Tomatoes 2 tbsps Ginger 1/2 bunch Green Onion 2 cups Kale Leaves 2 Red Bell Pepper 2 1/2 cups Sliced Raw Carrots 4 1/2 Zucchini 10 ozs Chicken Breast 1 lb Extra Lean Ground Turkey Condiments & Oils 1 1/2 tsps Brown Sugar 1/3 cup Extra Virgin Olive Oil 1 1/2 tsps Garlic Infused Oil 1/4 cup Green Olives 1/2 tsp Sesame Oil 2 tbsps Sun Dried Tomatoes 1/3 cup Tamari Frozen 1/4 tsp Black Pepper 1/16 tsp Cayenne Pepper 1/4 cup Chia Seeds 1 1/2 tsps Curry Powder 2 tbsps Hemp Seeds 1 1/2 tsps Italian Seasoning 1/2 cup Raw Peanuts 1/2 tsp Red Pepper Flakes 1 tsp Sea Salt 0 Sea Salt & Black Pepper Boxed & Canned 1 cup Brown Rice Fusilli 1/2 cup Chicken Broth 1/2 cup Quinoa 1/2 can Tuna Baking 1 tbsp Almond Flour 1 tbsp Cocoa Powder 1 1/2 cups Oats Cold Other 3 3/4 cups Plain Greek Yogurt 1 1/2 cups Unsweetened Almond Milk 4 Ice Cubes 1/2 cup Vanilla Protein Powder 3 1/8 cups Water 5 cups Frozen Berries 1 1/4 cups Frozen Edamame

3 Peanut Butter Cup Overnight Oats LOW FODMAP 7 ingredients 8 hours 3 servings 1. Combine oats, almond milk, peanut butter, chia seeds, maple syrup, cocoa powder and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight. 2. Remove from fridge. Divide into single-serving size jars or containers. Enjoy! Storage Refrigerate up to 4 days or until ready to eat. Add an extra splash of almond milk. 1 1/2 cups Oats (quick or rolled) 1 1/2 cups Unsweetened Almond Milk 1/4 cup All Natural Peanut Butter 2 tbsps Chia Seeds 2 tbsps Maple Syrup 1 tbsp Cocoa Powder 1/2 cup Water Toppings Banana slices, peanuts, shredded coconut, hemp hearts or chocolate chips. Warm it Up Heat in microwave for 30 to 60 seconds before eating. More Fiber Add ground flaxseed.

4 Kiwi Green Smoothie 7 ingredients 5 minutes 1 serving 1. Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! No Chia Seeds Use flax seed instead. No Protein Powder Use hemp seeds instead. 1 Kiwi (small, peeled) 1/2 Banana (frozen) 1/4 cup Vanilla Protein Powder 1 tbsp Chia Seeds 1 1/4 cups Baby Spinach 1 cup Water 2 Ice Cubes

5 Yogurt & Berries low FODMAP 2 ingredients 5 minutes 5 servings 1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you like the fruit on the bottom.) Enjoy! 3 3/4 cups Plain Greek Yogurt (lactose free, or skyr) 5 cups Frozen Berries (thawed) Dairy-Free Use a dairy-free yogurt like coconut, almond or cashew. No Frozen Berries Use any type of fresh fruit instead.

6 Carrots 1 ingredient 2 minutes 1 serving 1. Cut your raw carrots into slices and choose healthy dipping if preferred (eg., yogurt) 1/2 cup Sliced Raw Carrots Need a more filling snack? Serve with onion/garlic-free hummus, or 1 oz hard cheese.

7 Turkey Pineapple Quinoa Bowl Low FODMAP 13 ingredients 30 minutes 2 servings 1. Place quinoa and water in a saucepan and bring to a boil. Turn down to simmer and cover. Let simmer for 12 minutes. Remove from heat, stir with fork and set aside. 2. In a large skillet, heat olive oil over medium heat. Add ground turkey to skillet and stir in curry powder, pinch of cayenne pepper, sea salt and pepper to taste. Stir until turkey is cooked through (8-10 minutes). 3. When turkey is cooked stir in ginger, pineapple, quinoa, carrot, zucchini and tamari. Reduce heat to low and stir well. Let heat through for about 5 minutes. Remove from heat and stir in baby spinach until wilted. 4. Spoon into bowls and enjoy! 1/4 cup Quinoa 1/2 cup Water 1 1/2 tsps Extra Virgin Olive Oil 1/2 lb Extra Lean Ground Turkey 1 1/2 tsps Curry Powder 1/16 tsp Cayenne Pepper Sea Salt & Black Pepper (to taste) 1 1/2 tsps Ginger (peeled and grated) 1/2 cup Pineapple (cored and sliced into chunks) 1/2 Carrot (grated) 1/2 Zucchini (grated) 1 1/2 tsps Tamari 1/2 cup Baby Spinach

8 Mediterranean Tuna Pasta Salad (Andrea's Version) 11 ingredients 15 minutes 2 servings 1. Cook the brown rice pasta according to directions on the package. 2. While the pasta is cooking, combine the olive oil, lemon juice, Italian seasoning, salt and pepper in a small bowl and whisk to combine. 3. When the pasta is done cooking, drain it and rinse with cold water until cooled. 4. In a large bowl, toss the pasta, olives, sun dried tomatoes, tuna, arugula, hemp seeds and dressing until will combined. Divide between plates and enjoy! Vegan Use chickpeas or lentils instead of tuna. Leftovers Keeps well in the fridge up to 3 days. 1 cup Brown Rice Fusilli (cooked or regular pasta) 2 tbsps Extra Virgin Olive Oil 1/2 Lemon (juiced) 1 1/2 tsps Italian Seasoning Sea Salt & Black Pepper (to taste) 1/4 cup Green Olives (sliced) 2 tbsps Sun Dried Tomatoes (sliced) 1/2 can Tuna (drained and flaked) 4 cups Arugula 2 tbsps Hemp Seeds 1/2 cup Cherry Tomatoes (chopped)

9 Peanut Thai Zucchini Noodles low FODMAP 11 ingredients 20 minutes 2 servings 1. To create the pesto, combine basil, peanuts, half of the edamame, ginger, lime juice, lime zest, tamari, olive oil and sesame oil in a food processor. Add water, blend until smooth and set aside. (Note: You may need to add extra warm water 1 tablespoon at a time to reach desired consistency.) 2. Use a spiralizer to turn the zucchini into noodles. (If you don't have a spiralizer, you can use a box grater to create noodles.) 3. Toss the noodles in desired amount of pesto, add the remaining edamame and then divide into bowls. Garnish with chopped peanuts, red pepper flakes and left over basil leaves. Enjoy! Warm it Up Saute noodles in a frying pan with a bit of olive oil before serving. 1/2 cup Basil Leaves 1/2 cup Raw Peanuts 1 cup Frozen Edamame (divided) 1 1/2 tsps Ginger (grated) 1/2 Lime (zested and juiced) 1 tbsp Tamari 2 tbsps Extra Virgin Olive Oil 1/2 tsp Sesame Oil 2 tbsps Water 2 Zucchini 1/2 tsp Red Pepper Flakes (to taste) More Carbs Add rice, quinoa or GF noodles for more carb!

10 Turkey & Quinoa Zucchini Boats LOW FODMAP 11 ingredients 45 minutes 2 servings 1. Preheat oven to Place quinoa in a saucepan with water and bring to a boil. Turn down to simmer and cover. Let simmer for 12 minutes. Remove from heat, stir with fork and set aside. 3. Trim the ends off zucchini. Cut zucchini in half lengthwise and scoop out pulp using a teaspoon. Finely chop the pulp. 4. In a large skillet, heat olive oil over medium heat. Add onion, ground turkey, zucchini pulp, red bell pepper, edamame, black pepper and half of the sea salt. Stir until turkey is cooked through (8-10 minutes). 5. When turkey is cooked, drain the skillet of excess juice and stir in tamari and cooked quinoa. Remove from heat. 6. Make "breadcrumbs" by combining almond flour, and remaining sea salt. 7. Spoon turkey quinoa filling into the zucchini shells and top with almond breadcrumbs. Bake in oven for 20 minutes or until zucchini is tender. 8. Remove from oven and let cool for 5-10 minutes before serving. 1/4 cup Quinoa (uncooked) 1/2 cup Chicken Broth 2 Zucchini 1 1/2 tsps Extra Virgin Olive Oil (or garlic flavoured olive oil) 1/2 lb Extra Lean Ground Turkey 1/2 Red Bell Pepper (diced) 1/4 cup Frozen Edamame 1/4 tsp Black Pepper 1 tsp Sea Salt (divided) 1 1/2 tsps Tamari 1 tbsp Almond Flour (or regular flour) Vegetarian Skip the ground turkey and use chickpeas or lentils, about 2 cups. Leftovers Refrigerate the zucchini boats or just the turkey quinoa filling up to 3-4 days.

11 Ginger Chicken Stir Fry Low FODMAP 11 ingredients 30 minutes 2 servings 1. Mix together tamari, lime, brown sugar and ginger in a jar. Put on a lid and shake well. Set aside. 2. Add oil to a large frying pan and place over medium heat. Add chicken. Saute for 8 to 10 minutes or until chicken is mostly cooked through. Add in red pepper, carrot, and broccoli. Saute for another 5 minutes. Pour in sauce from jar. Stir well to mix. Once everything is well combined, turn off the heat and stir in your kale. Continue to stir just until kale is wilted. 3. Plate stir fry. Garnish with green onion, sesame seeds and hot sauce if you like. Enjoy! Serve it With Brown rice, pasta or quinoa. Leftovers Keeps well in the fridge up to 3 days. 3 tbsps Tamari 1/4 Lime (juiced) 1 1/2 tsps Brown Sugar 1 tbsp Ginger (peeled and grated) 1 1/2 tsps Garlic Infused Oil 10 ozs Chicken Breast (sliced into cubes) 1/2 bunch Green Onion (diced - upper 2/3rds (just the green)) 1 Carrot (sliced) 1 1/2 Red Bell Pepper (diced) 1 cup Broccoli (just the florets) 2 cups Kale Leaves (chopped) Vegan and Vegetarian Use chickpeas, lentils, or tofu instead of chicken. Make It Faster Use pre-sliced veggies from the bag.

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