We may have already seen our blogs with  Low FODMAP dinner ideas, breakfast ideas, and snacks, so now it is time we take on lunch. Lunch time can seem mundane if you keep  Find out more about the Low FODMAP diet here.  

In the recipes below products by the brand FODY Foods makes Low FODMAP living easier.  You can find these products at Wegmans and in their online store.

10 Low FODMAP Lunch Ideas To Mix Up Your Meal Prep

1. Mediterranean Quinoa Salad

low fodmap lunch ideas

The nice thing about quinoa is that it is a whole grain, AND it is a great source of protein as well. Plus this recipe is great for a fast dinner or can be made ahead and served cold as a side dish. Check out the recipe here.

2. Tofu Zucchini Rice Bowl

low fodmap lunch ideas

Tofu is definitely something that I have been experimenting with more in the kitchen. The trick to getting the tofu nice and crispy is drain out the excess water by pressing the tofu with a cookie sheet. Check out the recipe here!

3. Low FODMAP Salad with Tofu

low fodmap lunch ideas

Salad makes a quick and delicious lunch option! Cook the tofu like you did in the Tofu Zucchini Rice Bowl, and combine with lettuce, peppers,  cucumbers and your dressing of choice (just make sure the dressing is low FODMAP friendly!)

4. Low FODMAP Turkey Sandwich

low fodmap lunch ideas

Sandwiches are not off limits when on a low FODMAP diet! We like our sandwiches on Canyon Bakehouse Bread.  Top bread with avocado, Applegate oven roasted turkey breast, lettuce and tomato, and you are good to go!

5. Sushi

low fodmap lunch ideas

Many Low FODMAPers do well with sushi!  You can do the rice and fish variety or a roll with seaweed, fish, crab, carrots, avocado, bell pepper, sweet potato.  Since the portions of these veggies are small the amount of FODMAPs present should be low enough not to present symptoms.  If you are gluten free make sure to switch out the soy sauce for tamari or coconut aminos!

6. Low FODMAP Zucchini Pizza Bites

low fodmap lunch ideas

Just like the pizza bites you ate as a child, but now low FODMAP friendly! Even those not on a low FODMAP diet will enjoy this taste snack. Recipe here.

7. Low Fodmap Salmon Avocado Boats

low fodmap lunch ideas

These salmon avocado boats are easy to put together and oh so satisfying. Check out the recipe here.

8. Low FODMAP Tuna Salad with Crackers

low fodmap lunch ideas

Tuna salad is something my mom used to make all the time for lunch. Serve with gluten free crackers (I like Crunchmaster), and low fructose fruit like 2 clementines. Find the recipe here

9. Low FODMAP Pasta Salad

low fodmap lunch ideas

This pasta salad makes an excellent lunch, or side dish for your next gathering! Check out the recipe here.

10. Low FODMAP Chicken Wrap 

low fodmap lunch ideas

Another quick and easy lunch. We really like using Trader Joe’s Brown Rice wrap, with tahini, bell peppers, carrots, and rotisserie chicken!

Do you need help managing your IBS symptoms? Make an appointment with our dietitian Dana by calling 301-474-2499 or clicking here