Coming up with FODMAP lunch ideas can be tough on the FODMAP diet especially in the beginning when you are still trying to figure out what you can and cannot eat. For me, it’s all about being prepared and organized as last-minute scrambling usually means an upset stomach instead of making thoughtful choices. I do try to meal prep on Sundays but it doesn’t happen every Sunday.
- The easiest option would be…LEFTOVERS! Yep, a no-brainer for me. I tend to make more than enough food for dinner and immediately put a lunch portion in a container for the next day. This way my husband can’t steal my meal and I have lunch ready to go.
- Soup – I’m a big fan of soup especially as it starts to get cooler outside. I find a warm bowl of soup not only soothing on my stomach but filling without having me asleep on my desk. Some of my favorite soups are chicken tortilla soup and tomato basil soup.
- Sandwich from home OR a lettuce wrap from a sandwich shop. I tend to not like most gluten-free loaves of bread as they can taste like cardboard. I either will get a sandwich on sourdough bread or order a lettuce wrap. Both are great options! Be mindful to order FODMAP safe spreads and toppings.
Turkey sandwich on sourdough bread
- Frittata – not only is this a great option for breakfast but I also will have it for lunch (and even dinner) as well. It has protein and vegetables to help keep you full! This is something I will make on a Sunday and have all week.
vegetable frittata
- Power Bowls – this is another great way to use leftovers from the night before. Combine quinoa or rice with your favorite FODMAP safe vegetables and an optional protein. A simple dressing of olive oil and lemon or soy sauce will give a punch of flavor.
- Chicken or Tuna Salad Lettuce Cups – this is one of my favorite healthy lunch options. Be mindful if you purchase from a restaurant that it’s using FODMAP safe ingredients.
Chicken Salad Lunch Idea
- FODMAP Safe Sushi – be mindful of your avocado portion (stick to 1/8-1/4 avocado portion depending on how you react) as well as how much soy sauce (stick to 2 tbsp) you use.
California roll with real crab meat
I would love to hear from you for some of your favorite FODMAP lunch options that work for you!