WellNest Pro · Gut Health
Low FODMAP Meal Plan, Built Around You
Tell the planner how you eat. Get a personal 7-day low FODMAP meal plan in under a minute — with a note on every meal explaining why it fits, and a grocery list that writes itself.
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The problem: elimination week is confusing
Starting a low FODMAP diet sounds simple until you're standing in a grocery aisle, phone in hand, wondering whether zucchini is safe, why garlic seems to be in everything, and what you're supposed to eat for the next seven days. Most people don't struggle with willpower — they struggle with decisions: which foods, which portions, which combinations.
This planner removes the decisions. Every meal in its database is built on Monash University guidance — the research authority on FODMAPs — using low-FODMAP ingredients at low-FODMAP portions. You pick how you eat; it builds the week.
How it works
Meals per day, eating style (no restriction, vegetarian, or dairy-free), and any foods you avoid — eggs, fish & seafood, nuts, or soy.
A full week of breakfasts, lunches, dinners and snacks — each with its ingredients and a plain-English FODMAP note. Don't love a dish? Swap it, and the swap still respects your settings.
Your plan becomes a grouped grocery list — Produce, Protein, Grains & breads, Dairy & alternatives, Pantry — with checkboxes and print-friendly pages.
Not a static PDF — a plan generated around your eating style and the foods you avoid, saved in your browser so it's there when you come back.
Every meal has a Swap button. The replacement always fits your style and avoidance filters — vegetarian stays vegetarian, soy-free stays soy-free.
Why firm bananas? Why garlic-infused oil? Why is 1/4 cup of lentils fine but a bowl isn't? Each meal teaches you the rule while you eat.
Every ingredient across all 7 days, combined and sorted the way stores are laid out. Check items off on your phone or print it.
Built from genuinely low-FODMAP staples — garlic-infused oil, sourdough spelt, firm tofu, lactose-free dairy, portion-noted nuts and legumes. No onion, no garlic flesh, no honey, no traps.
A sample day
Here's what one day from the planner can look like — every plan is generated fresh around your settings:
Day 1 · Sample
3 meals + 1 snackEggs (2) · Baby spinach (1 cup) · Cherry tomatoes (5) · Sourdough spelt bread (1 slice) · Garlic-infused olive oil (1 tsp)
FODMAP note: Cooked in garlic-infused oil, so you get garlic's flavour without its fructans — FODMAPs dissolve in water, not in oil.
Chicken breast (120g) · Quinoa (3/4 cup cooked) · Cucumber (1/2) · Carrot (1, grated) · Lettuce (1 cup) · Garlic-infused olive oil (2 tsp) · Lemon (1/2)
FODMAP note: The lemon dressing is spiked with garlic-infused oil — all of the garlic aroma, none of the fructans.
Popcorn kernels (1/4 cup) · Olive oil (2 tsp) · Smoked paprika (1/2 tsp) · Sea salt (1 pinch)
FODMAP note: Popcorn is low FODMAP even in a big bowl — one of the few genuinely "eat plenty" snacks in elimination.
Salmon fillet (150g) · Potatoes (200g) · Green beans (75g) · Garlic-infused olive oil (1 tbsp) · Lemon (1/2) · Fresh dill (1 tbsp)
FODMAP note: Garlic-infused oil over the potatoes does the classic trick — garlic flavour lands, fructans don't.
What's inside the database
52 meals, each with a full ingredient list for one serving, filter tags, and its own FODMAP note — portion guidance included where it matters (firm vs ripe bananas, canned vs dry lentils, the 75g green-bean line).
What's included
- Personal 7-day low FODMAP meal planner (elimination phase)
- 52 Monash-guided meals — 12 breakfasts, 14 lunches, 16 dinners, 10 snacks
- Eating-style filter: no restriction, vegetarian, or dairy-free
- Food-avoidance filters: eggs, fish & seafood, peanuts & tree nuts, soy
- Per-meal Swap button — replacements always respect your filters
- A plain-English FODMAP note on every single meal
- Auto-generated grocery list, grouped by store section, with checkboxes
- Print your full plan or just the grocery list
- Your plan saves automatically in your browser — pick up where you left off
- Lifetime access — pay once, build unlimited plans
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How It Works (60 seconds)
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Questions
Right after checkout, you'll receive a private access link by email. Bookmark it — it's your permanent key to the planner. No account or login needed, and your plan is saved in your browser.
No. It's a one-time $19 payment. Build new 7-day plans as often as you like, forever.
No. Elimination is phase one of three and is meant to be short-term — usually a few weeks — ideally with guidance from a registered dietitian. After elimination comes reintroduction, where you test FODMAP groups one at a time to find your personal triggers, then a personalised long-term approach. This planner is built for the elimination phase only.
Yes. Choose your eating style (no restriction, vegetarian, or dairy-free) and tick any foods you avoid — eggs, fish & seafood, peanuts & tree nuts, or soy. Every meal in your plan, and every swap, respects those settings.
Every meal is built on Monash University guidance — the research authority on FODMAPs — using low-FODMAP ingredients at low-FODMAP portions, with a note on each meal explaining the why. Products vary by brand and country, so for packaged foods we recommend double-checking portions in the Monash app.
Every purchase comes with a 7-day money-back guarantee. If the planner isn't useful for you, email [email protected] within 7 days for a full refund.
WellNest Pro · Low FODMAP Meal Planner
Your 7-Day Low FODMAP Meal Plan
Built for the elimination phase, around how you eat. Set it up once — your plan and grocery list save automatically in this browser.
- 1 Set up
- 2 Your week
- 3 Grocery list
Step 1 · Set up your week
Three quick choices. Every meal — and every swap — will respect them.
Built from 52 Monash-guided meals. Don't like a dish later? Swap it — the replacement always fits these settings.
Ingredients are listed for 1 serving — scale up for your household. Every FODMAP note follows Monash University guidance; packaged products vary by brand, so check the Monash app for anything you're unsure about.
Everything your 7 days need, combined and grouped the way stores are laid out. Tap items to check them off as you shop — checks are saved too.
How your planner works
Your settings filter a database of 52 meals built on Monash University guidance — low-FODMAP ingredients at low-FODMAP portions. The planner deals out a week, then turns it into a grocery list. Three things make it different from a static meal-plan PDF:
- Swaps with rules. Hit Swap on any meal and the replacement is drawn from the same filtered pool — your vegetarian, dairy-free, and avoidance settings can never be broken by a swap.
- Notes that teach. Every meal carries the reasoning: why garlic-infused oil works (FODMAPs are water-soluble, not oil-soluble), why firm tofu passes but silken doesn't, where the portion lines sit.
- It remembers. Your plan, swaps, and grocery checks save in this browser automatically. Close the tab, come back tomorrow — it's all still here.
New to low FODMAP?
Start with our low FODMAP diet guide for the bigger picture — the three phases, what FODMAPs actually are, and why elimination is only step one.