Below is a list of the foods needed to make the recipes and meals designated for week 3 simple meal plan. Quantities have not been included as recipes vary in the portions they provide and the quantity you need will vary greatly if you are cooking for one or cooking for many.
Please use this list as a guide and by in accordance with you and your needs.
Spiced roast pork with blueberries and cabbage
Bakery
- Gluten free / Low FODMAP bread
Low FODMAP fruits
- Bananas
- Blueberries
- Kiwifruit
- Additional low FODMAP fruit of your choosing
Low FODMAP vegetables
- Baby spinach leaves
- Broccoli
- Cabbage (red)
- Capsicum (red and green)
- Carrot
- Choy sum
- Green beans
- Leek (green portion only)
- Potato
- Pumpkin (Jap)
- Rocket leaves
- Tomatoes
- Zucchini
- Additional low FODMAP vegetables of your choosing
Fresh Herbs / Spices
- Basil
- Ginger
- Oregano
- Parsley
Protein
- Beef mince (for one meal)
- Chicken breast (for 1 meals)
- Eggs
- Lamb backstrap (for 1 meal)
- Pork scotch fillet (for one meal)
- Rissoles (homemade or bought – check they are low FODMAP)
- Snapper (for one meal)
Dairy / Lactose free dairy / Dairy alternatives
- Lactose free milk
- Lactose free yoghurt
- Cottage cheese
- Feta
- Parmesan cheese
- Pizza cheese
Specialty Items
- Mustard seeds
- Nigella seeds
- Pitted Kalamata olives
- Souk Spice of your choice (low FODMAP packet spices)
Pantry Items
- Low FODMAP cereal of your choice
- Carman’s fruit free muesli OR
- Food for Health Fruit Free Clusters OR
- Forage Gluten free porridge OR
- Gluten free weetbix OR
- Kez’s low fructose muesli
- Gluten free lasagna sheets
- Buckwheat
- Brown rice
- Macadamia nut butter
- Nuts and seeds of your choice
- Dried herbs and spices
- Cumin seeds
- Peppercorns
- Cooking oil
- Extra Virgin olive oil
- Garlic infused olive oil
- Spray oil (olive, rice bran, canola)
- Gluten free soy sauce
- Canned tomatoes
- Red wine