| Reading time | 5 mins |
| Topic | Low FODMAP Meal Planning |
| Suitable for | IBS, sensitive stomachs, Low FODMAP diet |
| Plan covers | 5-day breakfast & snack plan |
| Author | Patrick Mooney, That Protein |
If you live with IBS or a sensitive gut, you'll know that the hardest part of eating well isn't knowing what to eat — it's having the right food ready when life gets busy. That's where low FODMAP meal prep changes everything.
Spending a couple of hours on a Sunday to plan and prepare your food for the week means you're far less likely to grab something that triggers symptoms. It puts you in control, removes daily decision fatigue, and makes the low FODMAP diet feel sustainable rather than stressful.
This guide walks you through exactly how to approach a low FODMAP week, with a simple 5-day breakfast and snack plan built around whole, high-protein foods — and a couple of go-to products that make mornings genuinely easy.
Why Meal Prep Matters for IBS Management
The low FODMAP diet is one of the most evidence-backed dietary approaches for managing IBS symptoms, including bloating, gas, and abdominal discomfort. But it requires attention to ingredients — and that attention is much harder to maintain when you're tired, hungry, or short on time.
Meal prepping solves this by front-loading the effort. When your breakfasts and snacks are already sorted, you're not making food decisions under pressure. You're not checking labels at 7am or reaching for whatever is convenient. You're just eating food you already know is safe.
There's a practical benefit too: batch preparation reduces food waste, keeps shopping costs down, and means far less washing-up across the week. For anyone managing a chronic gut condition, reducing daily friction around food is genuinely valuable.
How to Build a Low FODMAP Week
A good low FODMAP weekly meal plan doesn't need to be complicated. Start with these principles:
1. Anchor Your Mornings First
Breakfast is where most people run into trouble on a low FODMAP diet. Typical convenient options — granola with honey, flavoured yoghurts, shop-bought porridge sachets — are often loaded with high FODMAP ingredients like inulin, chicory root, or excess fructose.
Anchoring your mornings with a prepped, FODMAP-safe breakfast removes the biggest daily risk point. Overnight oats, batch-cooked porridge, and pre-made protein balls are all excellent options that can be made in bulk.
2. Prep Your Snacks in Advance
Mid-morning and afternoon snacks are another common pitfall. When hunger hits and nothing safe is to hand, it's easy to reach for something that causes problems later. Prepping snacks like protein balls or portioned rice cakes at the start of the week takes roughly 20 minutes and covers you for five days.
3. Keep Protein High
High-protein meals slow digestion, support satiety, and help stabilise energy levels — all particularly helpful when managing gut symptoms. Aim to include a quality protein source in both breakfast and snacks throughout the week.
4. Check Ingredients Once, Not Every Day
When you're meal prepping, you check labels and portion sizes once — on prep day. That means one careful, relaxed review rather than five rushed ones. It also reduces the risk of accidental FODMAP stacking, where small amounts of several FODMAP-containing foods add up across a meal.
5-Day Low FODMAP Breakfast & Snack Plan
This plan is built around practical, prep-friendly options that are satisfying, high in protein, and safe for a low FODMAP diet. Where That Protein products appear, they're doing real work — not just making an appearance.
| Day | Breakfast | Snack |
|---|---|---|
| Monday | Double Choc Protein Porridge — batch-cooked on Sunday, reheated in minutes | Cacao protein balls (made with Blissful Brown Rice & Raw Cacao) |
| Tuesday | Overnight oats made with Blissful Brown Rice & Raw Cacao, oat milk, and blueberries | Rice cakes with peanut butter (2 tbsp serving) |
| Wednesday | Double Choc Protein Porridge with sliced banana (up to ⅓ medium banana, low FODMAP portion) | Remaining cacao protein balls |
| Thursday | Overnight oats with Blissful Brown Rice & Raw Cacao, chia seeds, and strawberries | Rice cakes with peanut butter |
| Friday | Double Choc Protein Porridge topped with a small handful of pumpkin seeds | Dark chocolate (70%+, 2–3 squares) and a small handful of walnuts |
The Products That Make This Work
Double Choc Protein Porridge
The Blissful Double Choc Protein Porridge is one of the most genuinely useful products for IBS meal prep. It's made with organic oats, rice protein, raw cacao, cacao nibs, and palmyra nectar — and it's FODMAP Friendly certified, making it one of the very few ready-to-cook porridge options that's been independently tested and certified safe for the low FODMAP diet.
Batch-cook a few portions on Sunday: simply make a larger quantity on the hob, divide into containers, refrigerate, and reheat with a splash of plant milk each morning. It keeps well for three to four days and takes under two minutes to reheat. Made with organic ingredients and completely additive-free, it's a rare breakfast that's both effortless and genuinely clean.
Blissful Brown Rice & Raw Cacao
Blissful Brown Rice & Raw Cacao is That Protein's flagship protein — the UK's first and only FODMAP Friendly certified protein food. Two ingredients: organic brown rice protein and organic raw cacao. That's it. No gums, no sweeteners, no fillers.
It works brilliantly stirred into overnight oats the night before (prep five jars at once and refrigerate them all), and it's the base for the protein balls in this plan. Each 25g serving delivers 14g of plant protein, making it a straightforward way to keep protein levels up throughout the week without complicating your gut.
Both products are certified by FODMAP Friendly — the internationally recognised FODMAP certification body — giving you confidence that these aren't just low FODMAP by ingredient list, but independently verified.
How to Make Cacao Protein Balls (Batch Recipe)
These take about 15 minutes to make and provide snacks for the full week. Makes approximately 10–12 balls.
Ingredients: - 3 heaped tbsp Blissful Brown Rice & Raw Cacao (approx 75g) - 100g rolled oats - 3 tbsp peanut butter (check label: no added garlic, onion, or sweeteners) - 2 tbsp maple syrup - 2–3 tbsp oat milk (to bind) - Optional: a small pinch of sea salt, a few dark chocolate chips
Method: 1. Mix all dry ingredients together in a bowl. 2. Add peanut butter and maple syrup, mix well. 3. Add oat milk a tablespoon at a time until the mixture holds together. 4. Roll into balls and refrigerate for at least 30 minutes before eating. 5. Store in an airtight container in the fridge for up to 5 days.
Overnight Oats — Low FODMAP Method
Prep five jars on Sunday evening and refrigerate. Each takes 3 minutes.
Per jar: - 50g rolled oats - 1 heaped tbsp Blissful Brown Rice & Raw Cacao - 200ml oat milk (or other low FODMAP plant milk) - 1 tsp chia seeds - Fresh berries (blueberries or strawberries) — add in the morning to keep them fresh
Stir, seal, refrigerate overnight. In the morning, give it a stir, add berries, and eat straight from the jar or transfer to a bowl.
Storage Tips for Low FODMAP Meal Prep
Getting storage right is what makes IBS meal prep actually work across a full week:
- Overnight oats keep for up to 4 days in the fridge. Make 4–5 jars on Sunday — don't add fresh fruit until serving.
- Cooked porridge keeps for 3–4 days. Store in individual portions so you're not reheating the same pot multiple times.
- Protein balls keep for 5 days in the fridge, or up to a month in the freezer. Make a double batch and freeze half for the following week.
- Label everything with the prep date. It takes 10 seconds and removes any second-guessing mid-week.
- Use glass containers where possible — they reheat more evenly and don't absorb odours over multiple days.
A Note on FODMAP Portions
Even on a well-planned low FODMAP week, portion size matters. Many foods that are low FODMAP in a standard serving become moderate or high FODMAP in larger amounts — oats, peanut butter, and certain fruits included. Stick to the portion guidelines from your dietitian or a certified source, and avoid loading too many FODMAP-containing foods into a single meal, even if each is individually within its safe threshold.
If you're newly starting the low FODMAP diet, work with a registered dietitian who specialises in IBS — meal prep makes the process much more manageable, but personalised guidance is still valuable.
Start Simple, Stay Consistent
The goal of low FODMAP meal prep isn't perfection — it's consistency. A week where you've prepped your breakfasts and snacks, with a couple of reliable certified products in the mix, is a week where you're far less likely to eat something that sets you back.
Start with Sunday: cook a batch of porridge, prep your overnight oats jars, and roll a batch of protein balls. That's roughly 45 minutes of effort that covers your mornings and snacks for five full days.
Explore the full range of FODMAP Friendly certified products at thatprotein.com — and if you're looking for more low FODMAP recipe ideas, the That Protein recipes blog has plenty to keep your week varied.
Build your Low FODMAP meal prep around certified protein
Shop Blissful Brown Rice & Raw Cacao → | Shop Double Choc Protein Porridge → | Shop Nutty Nutty →