YOUR 7-DAY ANTI-BLOAT MENU
Monday Breakfast:
Gluten-free LOW-FODMAP granola (try Bio&Me) with lactose-free yoghurt.
Lunch:
Poached salmon fillet with lettuce, cucumber, 3 cherry tomatoes, pitted olives, grated carrot.
Dinner:
Turkey meatballs – make with 100g turkey mince and smoked paprika. Pan-fry until golden, then pour over 100g chopped tomatoes. Serve with rice, steamed green beans and side salad.
Snack:
Rice cakes with tahini.
Tuesday Breakfast:
Tropical protein shake – make with coconut milk, frozen pineapple chunks, whey or pea isolate protein powder.
Lunch:
Tuna niçose salad – steam 2 new potatoes and a handful of sliced green beans. Add to a salad of lettuce, cucumber, olives, canned tuna and a hard-boiled egg.
Dinner:
Tofu noodle bowl – stir-fry 100g plain tofu chunks in oil then add strips of carrot, chopped pak choi, green pepper, tops only of spring onions, beansprouts, crushed ginger and tamari soy sauce. Serve with cooked rice noodles.
Snack:
Plain soy yoghurt or low-lactose yoghurt with sliced kiwi fruit.
Wednesday Breakfast:
Poached eggs with gluten-free toast or sourdough bread.
Lunch:
Spinach salad with cucumber, carrots, red pepper and 100g cooked prawns, ¼ small avocado (30g), with lemon and olive oil dressing.
Dinner:
Roast chicken with vegetables – roast a chicken breast with sliced courgette, aubergine and green peppers, 100g canned tomatoes and some smoked paprika.
Snack:
Gluten-free oat cakes with 2 tsp peanut butter.
Thursday Breakfast:
Scrambled tofu – scramble 100g tofu in a pan with tamari soy sauce, spinach and chopped tomatoes.
Lunch:
Quinoa salad (keep half for tomorrow) – cook 100g quinoa. Place in a bowl with chopped mint, coriander and parsley, grated carrot, cucumber and olives. Drizzle with lemon juice and olive oil. Serve with cooked salmon or tofu.
Dinner:
Courgette and feta frittata – beat together 2 eggs with 2 tbsp lactose-free milk and season. Sauté a handful of spinach leaves and grated courgette, to soften. Pour over the eggs and scatter with 30g feta cheese. Bake in the oven until golden. Serve with lettuce.
Snack:
Green smoothie made with coconut milk, spinach, pineapple chunks, whey or pea isolate protein powder.
Friday Breakfast:
Overnight Bircher oats (soak 50g gluten-free oats and 1 tbsp mixed seeds in coconut milk overnight), topped with dairy free yoghurt and 4 sliced strawberries.
Lunch:
Leftover quinoa salad with cooked prawns.
Dinner:
Chicken pesto pasta – make your own pesto by blitzing together a cupful of basil leaves, 30g pine nuts, lemon juice and garlic-infused olive oil. Toss through gluten-free pasta and serve with cooked chicken, steamed green beans and carrots.
Snack:
Plain popcorn.
Saturday Breakfast:
Buckwheat protein pancakes (blend 30g buckwheat flour with a scoop whey or pea isolate protein powder, around 80-100ml coconut milk, ½ banana and ½ tsp baking powder). Heat some oil and cook in batches. Serve with a little maple syrup and handful of blueberries.
Lunch:
Chicken and salad gluten-free wrap.
Dinner:
Steak with oven-roasted vegetables – grill a fillet steak, serve with roasted courgettes, green peppers, sweet potato wedges and salad.
Snack:
Satsuma, 2 squares of dark chocolate.
Sunday Breakfast:
Omelette with spinach and sliced green pepper
Lunch:
Griddled sourdough or gluten-free bread with poached egg and salad.
Dinner:
Roasted new potatoes served with canned crab (or prawns), mixed with mayonnaise and chilli flakes. Serve with steamed carrots and green beans.
Snack:
Small chunk of hard cheese and gluten-free crackers.