Sample meal plan generated with the Gourmandelle Mea! Planner. Spicy Scrambled Tofu Broccoli and Baby Carrots with Pesto Sauce Baked Eggplant with Potatoes 1 cup tofu, crumbled 1/2 red bell pepper, chopped 1 spring onion, chopped (green part only for low FODMAP) 1/2 tsp hot paprika 1/3 tsp turmeric 1/2 Tosp alive oil salt and pepper, to taste 1 Tbsp parsley, chopped bread, multi-grain, toasted (or gluten-free - 1 large slice) optional 1/2 cup broccoli, stalks 1 cup baby carrots 2 Tbsps basil, fresh 1 Tbsp lemon Juice, (use less for law fodmap diet - around 1 tsp) 1 Thsp olive oil 1 Tbsp sunflower seeds, lightly toasted salt and pepper, to taste 2 potatoes 2 Tbsps parsley, chopped 1 eggplant, whole, unpeeled (Use only % cup/atg eggplant for LOW FODMAP) 1 Tbsp za‘atar spice blend 1 Tbsp tahini, optional (skip for low fod map) 1 Tbsp olive oil salt and pepper, to taste BREAKFAST Heat oil in a pan. Add onion and saute for 5 minutes. Add the rest of the ingredients and saute for 5-6 minutes. Add spices and serve with toast (optional) LUNCH Steam broccoli and baby carrots. Place all the other ingredients in the blender. Blend until smooth. Serve pesto over broccoli and carrots. DINNER Cut potatoes in cubes. Boil them u tender (~25 minutes). Season with salt and pepper and add chopped fresh Parsley on top. Cut eggplant in half. Using a knife, cut through the pulp "drawing" some 45 degreese lines onto the eggplant. Be careful not to pierce the skin. The lines carved in should be about a centimeter in depth. Brush with olive oil and season with salt and pepper Place eggplant halves on an oven tray, Bake at 375F for 25 minutes. Serve with potatoes and drizzle tahini over everythingSample meal plan generated with the Gourmandelle Meal! Planner. Tu Detox Pineapple Smoothie Zucchini Salad with Mint and Pickles Curry Coconut Thal Rice 1/3 pineapple 1/2 cup spinach 2 bananas 1 tsp coconut oil, raw sweetener of choice, to taste water, as needed 1/2 zucchini, small, grated (max, 66g for low fodmap) 1/2 carrot, medium, grated 2 tomatoes, medium, chopped 2 pickles, dill sliced, spear, small 1/4 tsp chili, powder 3 Tbsps mint, fresh, chopped 1 Tbsp olive oil 1 Tbsp lemon juice, (use less for low fodmap diet - around 1 tsp) salt and pepper, to taste 1/2 cup rice, Basmati, uncooked 1 cup water 1/3 cup coconut milk, ra full-fat 1 tsp curry powder 1/2 tsp coriander seeds, ground 1 red bell pepper, cut in thin strips 1 carrot, small, grated 1/4 cup scallions, chopped 1/3 tsp chili flakes salt and pepper, to taste BREAKFAST Combine all ingredients in a blender and blend until smooth. LUNCH Grate zucchini and carrot. Slice pickles. Put them in a large bowl, Add the rest of the ingredients and mix. DINNER Add water and rice into a wok. Cover with allid and let it boil, After 10 minutes, add the rest of the ingredients. Cook for or until all liquid is is well cooked, Stir another 10-1Sminut absorbed and the ri occasionally Sweet Potato Toast with/PB 1/3 cup yam, sliced (~64g) 2 Tbsps peanut butter 1 Tbsp peanuts, crush BREAKFAST Slice the inch thick slices. Place the slices in a toaster on High for about 5 minutes, until cooked. You may need to toast multiple times. Te et potato lenghtwise into 1/4 LUNCHSample meal plan generated with the Gourmandelle Meal! Planner. Crumbled Tofu Salad Baked Stuffed Eggplant ROE 50 g tofu, firm, crumbled 1/2 lettuce, head, chopped 1/3 cup arugula, chopped 2 Tbsps parsley, chopped 1 Tbsp mayonnaise, (vegan or regular) 2 Tbsps lemon juice, (use less for low fodmap diet - around 1 tsp) salt and pepper, to taste 1 eggplant, raw, unpeeled, large, cut in half, insides scooped (Il! Use only 4 cup/41g eggplant for LOW FODMAP) 1/2 scallion, chopped 2 Tbsps parsley, chopped 1 Tbsp sesame seeds 1 Tbsp olive oil 1 tsp thyme 1/3 tsp oregano 1/2 tsp sweet paprika salt and pepper, to taste LUNCH Mix everything together. DINNER Heat some oil in a pan. Chop scooped eggplant insides. Add in pan, along with chopped scallion and spices. Saute for 5 minutes, Add parsley and sesame seeds, Cook for S more minutes. Stuff eggplant halves with this mixture, Place eggplant halves on an oven try covered with some parchment paper. Cook for 30 minutes at 375F. You can serve them with tomato sauce or drizzled tahini on top. ‘Sweet Potato Toast with Fried Eggs 1/3 cup yarn, sliced (-64g) 2 eggs, medium salt and pepper, to taste oil 1 potato, cubed 1 onion, small, cut in chunks (use spring onion, green part only for low FODMAP) 2 carrots, sliced 1 tsp ginger, peeled and grated 1 Tbsp olive oil 1 Tbsp lemon juice, (use less for low fodmap diet - around 1 tsp) salt and pepper, to taste 2 Tbsps yogurt, (vegan or dairy) herbs, for garnish BREAKFAST Slice the sweet potato lenghtnise into 1/4 inch thick slices. Place the slices in a toaster on High for about 5 minutes, until cooked, You may need to toast multiple times. Fry eggs in alittle bit of oil. Season with salt and pepper and place on the sweet potato slices. Sprinkle some fresh chopped herbs on top. LUNCH Add potatoes, onion and carrots, in a medium soup pot. Add water, just enough to cover the veggies and let them boil for 15-20 minutes. Add grated ginger, salt and pepper. Stir well. Remove from heat when the potatoes and carrots are tender. Check them with a fork. Using a vertical blender, start blending the veggies. Add olive oll and lemon juice. Add more water, depending on how thick/thin you want the soup to be. Garnish with yogurt (optional) and herbs.Sample meal plan generated with the Gourmandelle Meal! Planner. Potato and Carrot Stew with Tarragon 3 potatoes, peeled and cubed 1 carrot, large, sliced 1 onion, small, chopped (use spring onion, green part only for low FODMAP) 1 bay leaf 1/2 tsp thyme 1/2 Tbsp tarragon, preferably fresh, use more if you have fresh tarragon 1 tsp sweet paprika 1/2 cup tomatoes, canned, peeled, chopped 1 Tbsp tomato paste 1 Tbsp corn starch 1 Tbsp oil salt and pepper, to taste parsley, for garnish DINNER Heat the oil in a large pot and add the chopped onion, Sauté for a couple of minutes, then add cubed potatoes. Add sliced carrots, bay leaves, sweet paprika, thyme, salt, and pepper. Add water, just enough to cover them. Cook for 20 minutes. Add corn starch, dissolved separately in a cup with some liquid taken from the pot in which the veggies boil Pour over veggies, after it has dissolved, Stir well. Add sliced, peeled tomatoes, tomato paste and tarragon. Stir and cook for another 5 minutes. Serve with fresh parsley on top! .er-Rich Raspberry Smoothie Turmeric Slaw 1/3 cup raspberries 1 Thsp flax seeds, golden 1 bananas, peeled and sliced 1 cup Rice milk, (dairy or vegan) sweetener of choice, to taste 1 carrot, large, shredded 1/4 red cabbage, finely shredded 1 cup celeriac, shredded 2 Tbsps parsley, minced (optional) 2 Tbsps tamari, * 1 tsp turmeric, *, ground 1/2 tsp ginger, *, ground 3 Tbsps water, * 2 Tbsps lemon juice, * (use less for low fodmap diet - around 1 tsp) salt and pepper, *, to taste BREAKFAST Add all ingredients into the blender and blend well LUNCH Blend all of the dressing ingredients (*) together tll smooth. If the dressing is too thick, add a litle more water. Combine all of the other ingredients in a large mixing bowl. Add dressing and mix.Sample meal plan generated with the Gourmandelle Meal! Planner. DINNER 1 carrot, cut in thin strips 1/4 red cabbage, shredded 1 cucumber, cut in thin strips 2 Tbsps olive oil 1/2 Tsp sesame oil ee 1 Tbsp lemon juice, (use less for low fodmap diet - around Combine everything together. 1tsp) 1 tsp oregano 2 Tbsps sesame seeds, lightly toasted 1/4. cup scallions, chopped salt and pepper, to taste CTCL Sal BREAKFAST 3 eggs, large, beaten Heat butter in a non-stick pan. Mix the 1 scallion, chopped rest ofthe ingredients together. Pour in 1/2 tsp baking soda heated pan. Cover with a ld. Let it cook Ie Keto Omi ple Keto Orndert2 2 tsps butter for 2 minutes. Remove lid and turn it on 2 Tosps parsley, fresh, the other side. Cover with a lid and let it chopped cook for 1 more minute. Serve with fresh salt and pepper, to taste parsley on top. LUNCH 1/2 cup parsley, chopped 1 cup spinach, baby, chopped 1 tomato, red, ripe, raw, medium whole, sliced 2 radishes, large, sliced 1/2 cup watercress 1 spring onion, chopped (use Detox Sala green part only for low Add all ingredients together and mix well FODMAP) 1 Tbsp hemp seeds, hulled 1 Tbsp olive oil 2 Tbsps lemon juice, (use less for low fodmap diet - around 1 tsp) salt and pepper, to taste 4 DINNER us Green peta: Baby 1/2 cup green beans, frozen Cover an oven tray with some parchment Carrots | 4am a 2 cups baby carrots, frozen. paper. Spread green beans in an even 1/4 cup orange juice layer, drizzle with olive oil and orange 1 Tbsp mustard sauce juice. Sprinkle with salt, pepper and Yee “tsp olive oll orange zest. Cook at medium salt and pepper, to taste temperature, for about 20 minutes or Sige” Until green beans are crisp-tender.Sample meal plan generated with the Gourmandelle Meal! Planner. TEC BREAKFAST 1 banana 1/8 cup blueberries, frozen or fresh Add ingredients to a high-speed blender Blueberry Banana Smoothie Bow! 1/2 cup Rice milk, (airy or rea ale Oo aoa ar} i y and blend until thick and creamy. Pou! into a large bow! and top with blueberries. 1 Tbsp peanut butter E B 13 tsp cinnamon, ground sweetener of choice, to taste LUNCH 1 carrot, cut in thin str 1/4 red cabbage, shredded 1 cucumber, cut in thin strips 2 Tbsps alive oil 1/2 Thsp sesame oil ee rename 1 Tbsp lemon juice, (use less for low fodmap diet - around Combine everything together. 1 tsp) 1 tsp oregano 2 Tbsps sesame seeds, lightly toasted 1/4 cup scallions, chopped salt and pepper, to taste DINNER Melt butter in a pan. Add chopped scallions. Stir. Add chopped spinach. Cover with a lid, Let it cook for § mins. 4 cups spinach, fresh 1/2 Tosp butter Buttered Spinach with Cheese 2 Tbsps goat cheese, hard 1 Tbsp sour cream 2sscallions, green parts only salt and pepper, to taste Remove lid and saute for 5 more minutes. Add seasonings. Serve with a dollop of sour cream and crumbled goat cheese on top.