Tag Archives: 7-day plans

IBS / Low Fodmap, Dairy Free AND Vegetarian, Complete Daily Menu for 1 Week

9 Apr

I’ve tried to use the most restrictive fodmap lists possible so as not to exclude anybody. Apart from the eggs, this diet should include pretty much ANYBODY!

Breakfast Options

1. Banana, home made maple oat granola and soya yoghurt

2. Spelt toast with olive tapenade, or dairy free spread and a smear of jam or syrup

3. Melon and grape salad with soya yoghurt

4. Gluten free crackers spread with yeast spread and topped with slices of tomato or lettuce

5. Oatmeal made with almond, rice or soy milk and flavoured with cinnamon and golden syrup or maple syrup

6. Gluten free pancakes with blueberries and maple syrup

7. Rice cakes with almond butter, a little syrup and bananas

8. Boiled egg with spelt toast

Lunch Options

1. Egg / cucumber sushi served with miso soup

2. Polenta (made up with almond milk) with low fodmap pesto, roasted peppers, tomatoes and basil

3. Greek salad with lettuce, raw courgette,olives, tomatoes and pumpkin seeds (+ non dairy cheese or bacon if possible)

4.Spelt bread with olive spread, grilled zucchini and omelette

5. Baked sweet potato with dairy free spread, lettuce and French beans

Dinner Options

1. Thai vegetable curry with bamboo shoots, carrots, green beans, ginger, lemongrass

2. Stuffed red peppers with wild rice and pine nuts

3. African style pumpkin seed and sweet potato stew

4. Gluten free pasta with oil, vegan pesto and fresh tomatoes

5. Gluten free lasagne/ pasta bake, with layers of: roasted tomatoes, spinach, white sauce (made up with gluten free flour, and acceptable milk substitute eg lactose-free or soya milk) – top with beaten egg and a sprinkling of sunflower seeds

6. Mixed nutburgers (chopped nuts, gluten free breadcrumbs, herbs, egg) with mashed potato and carrots

7. Carrot, celery and coriander soup served with spelt bread

Eat the Fridge free menu plan

6 Jan


I’m afraid the free menu plan this week is going to be pretty random. It all began with a fridge full of leftover buttermilk and creme fraiche from Cromer which I turned into ice cream. But the fridge is still going so here is our week which you will have to reproduce from scratch.

1. Potatoes oven roasted with sesame and lime, with ginger dal and kale

2. Celeriac chips (pictured) pan fried and served with goat’s cheese and omelette with broccoli

3. Baba ghanoush with pitta bread, olives, houmous and carrot salad

4. Pesto orzo

5. Bean Thing with roasted sweet potato and guacamole served in tortillas with cherry tomato salsa

6. Leftover Bean Thing with rice

7. Vegetable puff pie

Shopping list


  • Potatoes
  • Sesame seeds
  • Limes
  • Yellow split peas
  • Ginger
  • Cumin seeds
  • Turmeric
  • Curly kale
  • Garlic


  • Celeriac
  • Goat’s cheese
  • Eggs
  • Broccoli


  • Aubergine
  • Tahini
  • Lemons
  • Pitta bread
  • Olives
  • Houmous
  • Carrots
  • Caraway seeds


  • Orzo
  • Pesto
  • Feta
  • Pine nuts
  • Cherry tomatoes
  • Fresh Basil


  • Borlotti beans
  • Onions
  • Tinned tomatoes
  • Oregano
  • Cumin seeds
  • Sweet potato
  • Avocado
  • Garlic
  • Lemon


  • Rice


  • Puff pastry sheet (Jus-Rol has no butter)
  • Soya, regular or almond milk
  • 1 leek
  • Broccoli
  • 2 carrots
  • Onion
  • Mushrooms
  • Tarragon
  • A little plain flour