Tag Archives: eggs

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

Alice’s Favourites Menu Plan

31 Jan

Menu

1. Cubed lamb with onions and spices

2. Pan-fried Garlic Aubergines with Goat’s Cheese and Couscous

3. Gnocchi with Tomato sauce and Buffalo Mozzarella

4. Sausages with griddled courgettes and mashed sweet potato

5. Spanish Tortilla

Shopping List

1.

  • 450g Cubed Lamb (or buy half leg)
  • Onion
  • Cumin
  • Paprika

2.

  • 2 large aubergines
  • Garlic
  • Crumbly goat’s cheese
  • Couscous
  • Goat’s yoghurt
  • Parsley

3.

  • Gnocchi
  • Onion
  • Tinned tomatoes
  • Mozzarella di Bufala Campana

4.

  • Sausages
  • Courgettes
  • Turmeric
  • Sweet potato

5.

  • Potato
  • 6-8 eggs
  • Frozen peas
  • Ketchup

vegetarian kid and toddler friendly menu plan

31 Jan

Menu:

1. Scotch pancakes, scrambled eggs, avocado, cherry tomato salsa

2. Button mushrooms with melted cheese on English muffins with Bean Thing

3. Baked potato wedges with houmous dip; more Bean Thing; cucumber wedges

4. Gnocchi with mozzarella, tomato sauce, cream

5. Spanish tortilla with peas

6. Halloumi kebabs in pitta breads

Shopping list:

1.

  • Flour
  • 6-8 Eggs
  • Milk
  • Avocado
  • Cherry tomatoes
  • Shallots
  • Limes

2.

  • Button mushrooms
  • Cheddar cheese
  • English muffins
  • Cannellini beans
  • Tinned tomatoes
  • Onion
  • Carrot

3.

  • Potatoes
  • Houmous or ingredients for home made
  • Cucumber

4.

  • Gnocchi
  • Buffalo mozzarella
  • Tinned Tomatoes
  • Onion
  • Cream

5.

  • 6-8 eggs
  • Potatoes
  • Onions
  • Peas

6.

  • Halloumi
  • Bamboo skewers
  • Chestnut mushrooms
  • Red and yellow peppers
  • Tomatoes
  • Courgettes
  • Honey
  • Soy sauce
  • Pitta breads
  • Hot sauce

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