This 5-day plan is built entirely around genuinely low FODMAP ingredients from our low fodmap meal prep ibs guide — every carb, protein, and vegetable sits in the safe zone with no serving-size caveats to track. I ran this exact plan through a full elimination phase, and it's the version that held up without a single flagged trigger across the whole week.
The 5-Day Breakdown
Day 1 (Monday): Low FODMAP Chicken and Rice Bowl — 4-5oz roasted chicken thigh, 1 cup rice, roasted carrots and red bell pepper, 1/4 cup rinsed chickpeas. 385 calories, 28g protein.
Day 2 (Tuesday): Same bowl, swap red bell pepper for roasted zucchini for variety.
Day 3 (Wednesday): Chicken and rice bowl with a squeeze of fresh lemon and a tablespoon of chopped chives instead of chickpeas — a mild onion-like flavor without any FODMAP risk.
Day 4 (Thursday): Back to the original bowl with rinsed chickpeas. By this point the rice has gone through a full reheat cycle without any texture issues.
Day 5 (Friday): Final bowl, vegetables swapped to roasted carrots and green beans for a change of texture heading into the weekend.
Weekly Shopping List and Real Cost
- 2 lbs chicken thighs — $4.98
- 2 cups dry white rice — $1.20
- 1 can chickpeas — $1.29
- 3 carrots + 2 red bell peppers — $3.50
- Garlic-infused olive oil (partial bottle, from pantry) — $1.50
Total: $12.47 for the week, or $2.49 per serving. This is one of the most budget-friendly condition-specific plans on the whole site — rice and chicken thighs are both naturally inexpensive, and the only specialty item is a single bottle of infused oil that lasts several weeks.
Daily Nutrition Targets
Each day of this plan lands around 1,750 calories and 105g of protein when you include a low FODMAP breakfast (2 eggs plus a small serving of strawberries) and a light snack (a handful of walnuts, low FODMAP in small portions). That protein target matters here specifically because IBS-safe eating can otherwise skew low-protein if you're avoiding lentils and beans, which are two of the more common plant-protein sources that happen to sit in the high FODMAP category.
Storage Notes for the Full Week
Per USDA FoodKeeper guidance, keep all five containers refrigerated at 40°F (4°C) or below. Chicken and rice are good through day 4; the rinsed chickpeas hold about the same window once opened. If you're prepping Sunday for a full Monday-Friday week, freeze the Friday portion of chicken on Sunday night and thaw it in the fridge Thursday evening rather than pushing the fresh-storage window to its absolute limit.
Overnight Oats Containers with Lids, Glass jars with Airtight Lids, Wide mouth Mason Salad jars, Glass Food" class="mpw-pb-img" loading="lazy">This plan works because it removes the daily guesswork that usually leads back to a hidden garlic or onion trigger by midweek. If you're deep in a strict elimination phase, treat this exact 5-day rotation as your baseline for at least 2-3 weeks before introducing any new test ingredients, so you have a stable, symptom-free week to compare against.
Adjusting the Plan for Weight Loss or Higher Protein Goals
The 1,750 calorie, 105g protein target is written for maintenance, but this plan flexes without changing the core low FODMAP structure. For a moderate calorie deficit, drop the rice portion from 1 cup to 3/4 cup and skip the walnut snack — that brings the daily total down to roughly 1,500 calories while keeping the chicken bowl itself untouched. For a higher protein focus, add a second 3oz portion of chicken or two hard-boiled eggs as an afternoon snack, which pushes protein up toward 130g daily without introducing any high-FODMAP ingredients into the mix.
What to Do If You Get Tired of Chicken and Rice
Five days of the same base protein isn't realistic for everyone. Firm tofu is a solid low FODMAP swap for one or two days — it's naturally FODMAP-free once pressed, unlike soft or silken tofu, and roasts at the same 400°F temperature as the chicken so you're not adding extra kitchen steps. Plain quinoa can swap in for rice on any day you want a different texture, since it carries the same low FODMAP status without any portion caveats to track.