#glutenfree #lactoseintolerant #lactosefree #lowfodmap #whatieatinaday
I share what I eat in a day making quick + easy + tasty low fodmap, lactose free, and gluten free meals!
I do my best to eat Gluten and Lactose Free, (MY Phase 3 personalized) low FODMAP, and feel nourished while I'm on my fitness journey. 🍜 My husband, not so much. 😹 I also do my best to research the measurements for "low fodmap". My sources are Monash or Fodmap Everyday, and accurate to the date the video was released (keep in mind they could change in the future).
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Here are the recipes with the changes I made. ALWAYS double check to make sure that the ingredients are suited to your needs. I'm no professional. I'm literally still learning myself!
Tiramisu Overnight Oats: nourishedbynic.com/tiramisu-o...
---Main change I made was adding about 1 Tbsp (5 g) vanilla protein powder to the topping yogurt rather than the maple syrup.
Chili Lime Shrimp: www.wholesomeyum.com/shrimp-s...
---My made up recipe was just ok. Here is the link one that I will try next time instead, just swap out the Lemon for lime and garlic infused oil if you can't have garlic.
Summer Rolls: cookieandkate.com/fresh-sprin...
---If you want a specific recipe, here is one for the Vietnamese Spring Rolls (or Fresh Spring Rolls or Summer Rolls, whichever you prefer). Be careful about having a lot of raw veg low fodmap friends.
Lime (Lemon) Vinaigrette: funwithoutfodmaps.com/low-fod...
--- I just swapped out the lemon juice for lime and LOVED IT!
Maple (Honey) Butter Garlic Chicken: moribyan.com/honey-butter-gar...
---This was SOOOO yummy! I swapped out the honey, which is high in fodmaps for me, for maple syrup. I also didn't have rice vinegar, so I used apple cider instead. If you can't have garlic, use garlic infused oil instead. I added zucchini to the recipe as well. I chopped 1 zucchini into half moons and cooked them separately, adding them back in at the very end with chicken and sauce.
00:00 Morning!
00:59 Breakfast (Tiramisu Oats)
03:38 Lunch (Chili Lime Shrimp)
07:10 Dinner (Maple Garlic Chicken)
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I'm not a health care professional, just a girl learning to live her best low Fodmap life! If you think you have digestive issues caused by Fodmaps, its best to contact your doctor!