Mon Tue Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Wed Thu Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Fri Peanut Butter Cup Overnight Oats Breakfast Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Yogurt & Berries low FODMAP Snack 1 Turkey Pineapple Quinoa Mediterranean Bowl Low FODMAP Tuna Pasta Peanut Salad Thai (Andrea's Zucchini Version) Noodles Turkeylow & Quinoa FODMAP Zucchini Ginger BoatsChicken LOW FODMAP Stir Fry Low FODMAP Lunch Carrots Carrots Carrots Carrots Carrots Snack 2 Turkey Pineapple Quinoa Mediterranean Bowl Low FODMAP Tuna Pasta Peanut Salad Thai (Andrea's Zucchini Version) Noodles Turkeylow & Quinoa FODMAP Zucchini Ginger BoatsChicken LOW FODMAP Stir Fry Low FODMAP Dinner
low FODMAP/Gut Health Opt In Fruits 1 Banana 2 Kiwi 1 Lemon 1 Lime 1/2 cup Pineapple Vegetables 8 cups Arugula 3 cups Baby Spinach 1/2 cup Basil Leaves 2 cups Broccoli 2 1/2 Carrot 1 cup Cherry Tomatoes Bread, Fish, Meat & Cheese 20 ozs Chicken Breast 1 lb Extra Lean Ground Turkey 3 tbsps Ginger 1 bunch Green Onion 4 cups Kale Leaves 3 1/2 Red Bell Pepper 2 1/2 cups Sliced Raw Carrots 4 1/2 Zucchini Breakfast 1/4 cup All Natural Peanut Butter 2 tbsps Maple Syrup Boxed & Canned 2 cups Brown Rice Fusilli 1/2 cup Chicken Broth 1/2 cup Quinoa 1 can Tuna Condiments & Oils 1/2 cup Extra Virgin Olive Oil 1 tbsp Garlic infused oil 1/2 cup Green Olives 1/2 tsp Sesame Oil 1/4 cup Sun Dried Tomatoes 1/2 cup Tamari 1 tbsp brown sugar Seeds, Nuts & Spices 1/4 tsp Black Pepper 1/16 tsp Cayenne Pepper 1/4 cup Chia Seeds 1 1/2 tsps Curry Powder Baking 1 tbsp Almond Flour 1 tbsp Cocoa Powder 1 1/2 cups Oats Cold 3 3/4 cups Plain Greek Yogurt 1 1/2 cups Unsweetened Almond Milk
1/4 cup Hemp Seeds 1 tbsp Italian Seasoning 1/2 cup Raw Peanuts 1/2 tsp Red Pepper Flakes 1 tsp Sea Salt Sea Salt & Black Pepper Frozen 5 cups Frozen Berries 1 1/4 cups Frozen Edamame Other 4 Ice Cubes 1/2 cup Vanilla Protein Powder 3 1/8 cups Water
Peanut Butter Cup Overnight Oats #breakfast #snack #vegetarian #vegan #eggfree #glutenfree #dairyfree #lowfodmap #nightshadefree 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! Stroage Refrigerate up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional). Toppings Banana slices, peanuts, shredded coconut, hemp hearts or chocolate chips. 1 1/2 cups Oats (quick or rolled) 2 tbsps Chia Seeds 2 tbsps Maple Syrup 1 tbsp Cocoa Powder 1/2 cup Water 1 1/2 cups Unsweetened Almond Milk 1/4 cup All Natural Peanut Butter Warm it Up Heat in microwave for 30 to 60 seconds before eating. No Maple Syrup More Fiber Use honey instead. Add ground flaxseed.
Kiwi Green Smoothie #breakfast #snack #vegetarian #vegan #eggfree #glutenfree #nutfree #smoothie #dairyfree #lowfodmap #autoimmune #nightshadefree 7 ingredients 5 minutes 1 servings 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 Use hemp seeds instead. Powder 1 Kiwi (small, peeled) 1/2 Banana (frozen) 1 tbsp Chia Seeds 1 1/4 cups Baby Spinach 1 cup Water 2 Ice Cubes 1/4 cup Vanilla Protein Powder
Ginger Chicken Stir Fry Low FODMAP #dairyfree #dinner #eggfree #elimination #glutenfree #lowfodmap #lunch 11 ingredients 30 minutes 4 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. Vegan and Use chickpeas, lentils, or tofu instead of chicken. Vegetarian Make It Faster Use pre-sliced veggies from the bag. 1/3 cup Tamari 1/2 Lime (juiced) 1 tbsp brown sugar 2 tbsps Ginger (peeled and grated) 1 tbsp Garlic infused oil 20 ozs Chicken Breast (sliced into cubes) 1 bunch Green Onion (diced - upper 2/3rds (just the green)) 2 Carrot (sliced) 3 Red Bell Pepper (diced) 2 cups Broccoli (just the florets) 4 cups Kale Leaves (chopped)
Yogurt & Berries low FODMAP #breakfast #snack #dessert #vegetarian #eggfree #glutenfree #nutfree #nightshadefree 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.
Mediterranean Tuna Pasta Salad (Andrea's Version) #dinner #lunch #anticandida #lowfodmap #vegetarian #eggfree #glutenfree #nutfree #appetizer #dairyfree 11 ingredients 15 minutes 4 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. 2 cups Brown Rice Fusilli (cooked or regular pasta) 1/4 cup Extra Virgin Olive Oil 1 Lemon (juiced) 1 tbsp Italian Seasoning Sea Salt & Black Pepper (to taste) 1/2 cup Green Olives (sliced) 1/4 cup Sun Dried Tomatoes (sliced) 1 can Tuna (drained and flaked) 8 cups Arugula 1/4 cup Hemp Seeds 1 cup Cherry Tomatoes (chopped)
Turkey Pineapple Quinoa Bowl Low FODMAP #dinner #lunch #eggfree #nutfree #glutenfree #dairyfree #lowfodmap 13 ingredients 30 minutes 4 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! 1/2 cup Quinoa 1 cup Water 1 tbsp Extra Virgin Olive Oil 1 lb Extra Lean Ground Turkey 1 tbsp Curry Powder 1/8 tsp Cayenne Pepper Sea Salt & Black Pepper (to taste) 1 tbsp Ginger (peeled and grated) 1 cup Pineapple (cored and sliced into chunks) 1 Carrot (grated) 1 tbsp Tamari 1 cup Baby Spinach 1 Zucchini (grated)
Turkey & Quinoa Zucchini Boats LOW FODMAP #eggfree #lunch #dinner #snack #glutenfree #dairyfree #anticandida 11 ingredients 45 minutes 4 servings 1. Preheat oven to 350. 2. 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. 1/2 cup Quinoa (uncooked) 1 cup Chicken Broth 4 Zucchini 1 tbsp Extra Virgin Olive Oil (or garlic flavoured olive oil) 1 lb Extra Lean Ground Turkey 1 Red Bell Pepper (diced) 1/2 cup Frozen Edamame 1/2 tsp Black Pepper 2 tsps Sea Salt (divided) 1 tbsp Tamari 2 tbsps 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.
Peanut Thai Zucchini Noodles low FODMAP #vegan #vegetarian #eggfree #glutenfree #dairyfree #lowfodmap 11 ingredients 20 minutes 4 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. More Carbs Add rice, quinoa or GF noodles for more carb! 1 cup Basil Leaves 2 tbsps Tamari 1 tsp Sesame Oil 1/4 cup Water 4 Zucchini 1 cup Raw Peanuts 2 cups Frozen Edamame (divided) 1 tbsp Ginger (grated) 1 Lime (zested and juiced) 1/4 cup Extra Virgin Olive Oil 1 tsp Red Pepper Flakes (to taste)
Carrots #snack #vegan 1 ingredients 2 minutes 1 servings 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.