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Mets Minor League Blog

Music theory, instruments and musicians

30 Low FODMAP Diet Recipes for Easy Meal Prep

By metsPosted on Posted in Sport Gear

1. Quinoa Salad with Roasted Vegetables

This vibrant quinoa salad is packed with nutrients and flavor. It’s perfect for meal prep as it can be made in bulk and stored in the fridge for several days.

  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley, chopped for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. In a baking dish, toss the diced vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes.
  3. Meanwhile, combine quinoa and water in a pot and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
  4. Once the quinoa is cooked, fluff it with a fork and mix in the roasted vegetables.
  5. Garnish with parsley before serving.

2. Zucchini Noodles with Pesto

These zucchini noodles make a fantastic low-carb option and are incredibly easy to prepare. You can make the pesto in advance for convenience.

  • 2 medium zucchinis, spiralized
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup olive oil
  • 1 clove garlic (use garlic-infused oil for low FODMAP)
  • Salt and pepper to taste

Instructions:

  1. In a food processor, combine basil, pine nuts, olive oil, and garlic (or garlic-infused oil). Blend until smooth.
  2. Toss the spiralized zucchinis with the pesto until well coated.
  3. Serve immediately or store in an airtight container in the fridge.

3. Chicken Stir-Fry with Bell Peppers

This quick and easy chicken stir-fry is a great way to use up leftover vegetables. It’s full of flavor and ideal for meal prep.

  • 2 chicken breasts, sliced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce (gluten-free if needed)
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced
  • Green onions for garnish (green parts only)

Instructions:

  1. Heat sesame oil in a pan over medium heat. Add the chicken and cook until browned.
  2. Add the bell peppers and ginger, stirring for another 5 minutes.
  3. Pour in the soy sauce, stir to coat, and cook for an additional minute.
  4. Garnish with green onion tops before serving.

4. Baked Sweet Potatoes with Spinach and Feta

These baked sweet potatoes are a comforting meal that’s also packed with nutrients. They are perfect for lunch or dinner!

  • 2 medium sweet potatoes
  • 2 cups fresh spinach
  • 1/2 cup feta cheese, crumbled
  • Olive oil for drizzling
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 425°F (220°C). Poke holes in the sweet potatoes with a fork and bake for 45-60 minutes until tender.
  2. In a pan, sauté the spinach in olive oil until wilted. Season with salt and pepper.
  3. Once the sweet potatoes are cooked, slice them open and fill with sautéed spinach and feta cheese.

5. Beef and Broccoli Stir-Fry

This beef and broccoli stir-fry is a classic dish that’s easy to prepare and loaded with flavor. It’s perfect for busy weeknights.

  • 1 pound beef, sliced thinly
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce (gluten-free if needed)
  • 1 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced

Instructions:

  1. In a bowl, mix the beef with cornstarch and soy sauce. Let marinate for 15 minutes.
  2. Heat sesame oil in a pan over high heat. Add the beef and cook until browned.
  3. Add broccoli and ginger, stir-frying for another 5-7 minutes until broccoli is tender.

6. Shrimp Tacos with Cabbage Slaw

These shrimp tacos are light, fresh, and bursting with flavor. The cabbage slaw adds a nice crunch and is easy to prepare ahead of time.

  • 1 pound shrimp, peeled and deveined
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 cup cabbage, shredded
  • 1/4 cup cilantro, chopped
  • Corn tortillas

Instructions:

  1. In a bowl, toss shrimp with olive oil and cumin.
  2. Heat a pan over medium heat and cook the shrimp until pink and opaque.
  3. In another bowl, mix cabbage and cilantro. Serve shrimp in tortillas topped with cabbage slaw.

7. Eggplant and Chickpea Stew

This hearty stew is full of flavor and is a great way to incorporate more vegetables into your diet. It’s perfect for meal prepping.

  • 1 eggplant, diced
  • 1 can chickpeas, drained and rinsed
  • 1 can diced tomatoes
  • 1 teaspoon cumin
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat olive oil over medium heat. Add diced eggplant and cook until softened.
  2. Add chickpeas, diced tomatoes, cumin, salt, and pepper. Stir to combine.
  3. Simmer for 20-25 minutes, allowing the flavors to meld.

8. Turkey Meatballs with Zucchini Noodles

These turkey meatballs are a fantastic option for a low FODMAP pasta dish. Serve with zucchini noodles for a healthy twist!

  • 1 pound ground turkey
  • 1/2 cup gluten-free breadcrumbs
  • 1 egg
  • 1 teaspoon Italian seasoning
  • 1 jar low FODMAP marinara sauce
  • 2 medium zucchinis, spiralized

Instructions:

  1. Preheat the oven to 400°F (200°C). In a bowl, mix turkey, breadcrumbs, egg, and Italian seasoning. Form into meatballs.
  2. Place meatballs on a baking sheet and bake for 20-25 minutes until cooked through.
  3. In a pan, heat marinara sauce and add cooked meatballs. Serve over zucchini noodles.

9. Cauliflower Fried Rice

This cauliflower fried rice is a great low-carb alternative to traditional fried rice. It’s quick to whip up and can be customized with your favorite veggies.

  • 1 head cauliflower, grated
  • 2 eggs, beaten
  • 1 cup peas and carrots (fresh or frozen)
  • 2 tablespoons soy sauce (gluten-free if needed)
  • 2 tablespoons sesame oil

Instructions:

  1. In a pan, heat sesame oil over medium heat. Add grated cauliflower and cook until tender.
  2. Add peas and carrots, stirring until warmed through.
  3. Push the cauliflower mixture to one side, pour in the beaten eggs, and scramble until cooked. Mix everything together and add soy sauce.

10. Maple-Lemon Glazed Salmon

This salmon dish is both delicious and nutritious. The maple-lemon glaze adds a perfect balance of sweetness and acidity.

  • 2 salmon fillets
  • 2 tablespoons maple syrup
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
  2. In a small bowl, mix maple syrup, lemon juice, salt, and pepper.
  3. Place salmon on the baking sheet and brush with the glaze. Bake for 15-20 minutes until cooked through.

11. Lentil Soup with Carrots and Celery

This hearty lentil soup is full of protein and fiber, making it a filling option for any meal. It can be made in large batches and frozen for later use.

  • 1 cup green or brown lentils, rinsed
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth (low FODMAP)
  • 1 teaspoon thyme
  • Salt and pepper to taste

Instructions:

  1. In a pot, combine lentils, carrots, celery, broth, thyme, salt, and pepper.
  2. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.

12. Greek Salad with Grilled Chicken

This Greek salad is refreshing and full of flavor. The grilled chicken adds protein, making it a well-rounded meal.

  • 2 chicken breasts, grilled and sliced
  • 2 cups mixed greens
  • 1 cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup olives (check for low FODMAP varieties)
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar

Instructions:

  1. In a large bowl, combine greens, cucumber, tomatoes, and olives.
  2. Top with grilled chicken, drizzle with olive oil and vinegar, and toss to combine.

13. Coconut Curry Chicken

This coconut curry chicken is a flavorful dish that’s great for meal prep. Serve it with rice or quinoa for a complete meal.

  • 1 pound chicken thighs, cut into pieces
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 cup bell peppers, sliced
  • 1 tablespoon ginger, minced
  • Salt and pepper to taste

Instructions:

  1. In a large pan, cook chicken until browned. Add ginger, bell peppers, and curry powder, stirring to combine.
  2. Pour in coconut milk and simmer for 20-25 minutes until chicken is cooked through.

14. Tomato Basil Soup

This tomato basil soup is comforting and easy to make. It’s perfect for pairing with gluten-free bread for dipping.

  • 1 can diced tomatoes
  • 1 cup vegetable broth (low FODMAP)
  • 1/4 cup fresh basil leaves
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. In a pot, heat olive oil and add diced tomatoes and vegetable broth. Bring to a boil.
  2. Add basil, salt, and pepper. Simmer for 10-15 minutes.
  3. Blend until smooth before serving.

15. Stuffed Peppers with Quinoa and Black Beans

These stuffed peppers are a delicious way to incorporate more vegetables into your diet. They are filling and nutritious!

  • 4 bell peppers, tops cut off
  • 1 cup cooked quinoa
  • 1 can black beans, drained and rinsed
  • 1 teaspoon cumin
  • 1 cup corn (fresh or frozen)

Instructions:

  1. Preheat the oven to 375°F (190°C). In a bowl, mix quinoa, black beans, corn, and cumin.
  2. Stuff the mixture into each bell pepper and place them in a baking dish.
  3. Bake for 30-35 minutes until peppers are tender.
30 Low FODMAP Diet Recipes for Easy Meal Prep
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