IBS Low-FODMAP Diet — Phase 1 (Elimination)
About this meal
Meal | Food | Portion | kcal | P/C/F (g) D1 Breakfast | Oats + lactose-free milk + maple syrup + walnuts | ½ cup dry | 360 | 12/55/12 D1 Lunch | Grilled chicken + lettuce + cucumber + carrot + olive oil + GF rice cakes | 4 oz | 460 | 36/30/22 D1 Snack | Lactose-free yogurt + 10 strawberries | ¾ cup | 180 | 14/22/4 D1 Dinner | Salmon + ½ cup white rice + steamed zucchini + EVOO | 5 oz | 540 | 36/40/24 D1 Snack | Rice cakes + 1 tbsp PB | 2 + 1 | 200 | 6/22/10 D2 Breakfast | Eggs (2) + GF toast + ¼ avocado + spinach (small) | plate | 360 | 18/22/22 D2 Lunch | Tuna salad (mayo, cucumber, scallion-greens only) + GF crackers + grapes | 4 oz | 420 | 30/30/20 D2 Dinner | Lean beef (4 oz) + ½ cup white rice + steamed green beans + EVOO | 4 oz | 520 | 36/40/20 D3 Breakfast | Lactose-free yogurt + blueberries + walnuts | 1 cup | 320 | 18/30/12 D3 Lu
Why these macros matter
Hitting 104g of protein at 1900 kcal makes this an easy win for manage ibs-d / ibs-m / functional bloating. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.