IBS diet plan for one person
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Lean ground turkey
Salmon fillets
Canned tuna
Eggs
Spinach
Carrots
Zucchini
Green beans
Potatoes
Sweet potatoes
Bell peppers
Bananas
Blueberries
Strawberries
Oranges
Rice
Quinoa
Oats
Gluten-free bread
Almond milk
Lactose-free Greek yogurt
Cheddar cheese
Canned chickpeas
Canned lentils
Tofu
Pumpkin seeds
Sunflower seeds
Olive oil
Rice cakes
Peanut butter
Fortified cereal
Chia seeds
Almonds
Diet plan overview
The IBS diet plan for one person makes managing IBS easy when you’re cooking for just yourself. This plan features simple, portion-friendly meals that are gentle on your digestive system. It’s all about enjoying food without the hassle of complicated recipes or large quantities.
With this plan, you can prepare tasty, single-serving dishes that keep your gut happy. It simplifies your diet while helping you manage your IBS effectively.
Foods to eat
Lean Proteins: Chicken breasts, fish fillets, and turkey slices are easy to prepare in single portions.
Low-FODMAP Vegetables: Bell peppers, zucchini, and carrots are versatile and can be used in various single-serving dishes.
Individual Whole Grains: Single-serve packs of rice, quinoa, and oats make meal prep easy and quick.
Lactose-Free Dairy: Small cartons of lactose-free milk or yogurt are convenient for one person.
Low-FODMAP Fruits: Bananas, blueberries, and strawberries can be easily portioned and enjoyed alone or in small recipes.
✅ Tip
Foods not to eat
Large Packaged Foods: Avoid large packages of perishable items that can go bad before you finish them.
Complex Recipes: Skip recipes that require extensive ingredients and steps, as they can be impractical for one person.
High-FODMAP Vegetables: Onions, garlic, and asparagus can be difficult to digest and are best limited.
High-Fat Foods: Limit fatty cuts of meat and fried foods as they can exacerbate IBS symptoms.
Carbonated Beverages: Avoid sodas and sparkling water that can lead to bloating and discomfort.
Main benefits
The IBS diet plan for one person simplifies meal prep with single-serving, gut-friendly options. It reduces food waste and makes managing IBS easier for solo diners. This plan focuses on practical, portion-controlled meals that are easy to prepare and digest. It’s ideal for those cooking for themselves and managing IBS.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Buy single-serving portions or bulk packs to save money and avoid waste. Opt for versatile ingredients like eggs and rice that can be used in multiple meals. Freeze extra portions of cooked meals to reduce food waste and save on future meal costs. Use in-season vegetables and fruits to keep costs down and meals fresh.
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Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, blueberries, and a sprinkle of chia seeds
- Lunch:Grilled chicken breast with a side of quinoa and sautéed spinach
- Dinner:Baked salmon fillets with roasted sweet potatoes and green beans
- Snack:Lactose-free Greek yogurt with strawberries and sunflower seeds
- Calories🔥: 1750Fat💧: 60gCarbs🌾: 200gProtein🥩: 100g
Day 2
- Breakfast:Fortified cereal with almond milk and a banana
- Lunch:Lean ground turkey with sautéed bell peppers and rice
- Dinner:Canned tuna salad with a side of quinoa and carrots
- Snack:Rice cakes with almond butter and orange slices
- Calories🔥: 1650Fat💧: 58gCarbs🌾: 190gProtein🥩: 95g
Day 3
- Breakfast:Gluten-free toast with peanut butter and strawberries
- Lunch:Baked chicken breast with steamed zucchini and quinoa
- Dinner:Grilled tofu with a side of roasted potatoes and green beans
- Snack:Lactose-free Greek yogurt with blueberries and a handful of almonds
- Calories🔥: 1700Fat💧: 62gCarbs🌾: 195gProtein🥩: 97g
Day 4
- Breakfast:Oats with almond milk, banana slices, and chia seeds
- Lunch:Canned lentil soup with a side of rice and sautéed spinach
- Dinner:Baked salmon fillets with sweet potatoes and green beans
- Snack:Rice cakes with almond butter and orange slices
- Calories🔥: 1720Fat💧: 61gCarbs🌾: 198gProtein🥩: 99g
Day 5
- Breakfast:Fortified cereal with almond milk and blueberries
- Lunch:Canned chickpeas salad with quinoa, bell peppers, and a side of green beans
- Dinner:Grilled chicken breast with steamed carrots and rice
- Snack:Lactose-free Greek yogurt with strawberries and sunflower seeds
- Calories🔥: 1680Fat💧: 59gCarbs🌾: 190gProtein🥩: 96g
Day 6
- Breakfast:Oats with almond milk, blueberries, and chia seeds
- Lunch:Grilled tofu with sautéed bell peppers and quinoa
- Dinner:Lean ground turkey with roasted potatoes and steamed spinach
- Snack:Rice cakes with peanut butter and a banana
- Calories🔥: 1700Fat💧: 60gCarbs🌾: 192gProtein🥩: 98g
Day 7
- Breakfast:Gluten-free toast with almond butter and a banana
- Lunch:Canned tuna salad with quinoa and a side of zucchini
- Dinner:Baked cod fillets with sweet potatoes and green beans
- Snack:Lactose-free Greek yogurt with blueberries and pumpkin seeds
- Calories🔥: 1720Fat💧: 61gCarbs🌾: 195gProtein🥩: 99g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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