Casa de Sante

Low FODMAP Gut Healing Program

Troublesome IBS symptoms? Soothe your gut with this meal plan, packed with nutritious snacks and digestion-friendly foods.

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 Mon Tue Wed Thu Fri Sat

Low FODMAP …
Gut Healing
LowGreen
FODMAP
Smoothie
…
Gut Healing
LowGreen
FODMAP
Smoothie
…
Gut Healing
LowGreen
FODMAP
Smoothie
…
Paleo Sweet
LowPotato
FODMAPPorridge
…
Paleo Sweet
LowPotato
FODMAPPorridge
…
Paleo Sweet Potato Porridge

Breakfast

Low FODMAP Tuna

… Salad
Low
Stuffed
FODMAP
Avocado
Slow
… Cooker
LowRotisserie
FODMAP Chicken
…
One Pan Maple
Low FODMAP
Salmon …
Cabbage
& Bok Choy
Fried
Low FODMAP
Rice …
Chickpea Low
Waldorf
FODMAP
Salad Turkey,
… Broccoli & Cabbage Stir Fry

Lunch

Orange Low FODMAP Immunity

… Low
Boosting
FODMAPBone
Immunity
…Broth Low
Boosting
FODMAPBone
…
Golden
Broth Turmeric
Low FODMAP
Latte …
Golden Turmeric
Orange
Latte

Snack 1

Low FODMAP Slow

… Cooker
LowRotisserie
FODMAP Chicken
…
One Pan Maple
Low FODMAP
Salmon …
Cabbage
& Bok Choy
Fried
Low FODMAP
Rice …
Chickpea Low
Waldorf
FODMAP
Salad Turkey,
… Broccoli
Low FODMAP
& Cabbage
…
Chicken
Stir Fry
and Cabbage Skillet

Dinner

Plantain Chips Plantain Chips Low FODMAP Strawberry

… Low
IceFODMAP
Cream Strawberry
… Broiled
Ice Cream
Pineapple
… with Cinnamon
Broiled Pineapple
… with Cinnamon

Snack 2

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 Fat Carbs Protein

Mon Tue Wed Thu Fri Sat

1152 1216 1266 1430 2629 2279

Calories Calories Calories Calories Calories Calories

Fat 40g Fat 52g Fat 53g Fat 79g Fat 157g Fat 118g

Carbs 137g Carbs 118g Carbs 160g Carbs 162g Carbs 86g Carbs 75g
Fiber 26g Fiber 18g Fiber 21g Fiber 23g Fiber 20g Fiber 17g
Sugar 64g Sugar 56g Sugar 46g Sugar 41g Sugar 41g Sugar 40g

Protein 70g Protein 76g Protein 47g Protein 29g Protein 229g Protein 237g

Cholesterol 166mg Cholesterol 201mg Cholesterol 251mg Cholesterol 186mg Cholesterol 838mg Cholesterol 881mg

Sodium 1779mg Sodium 2761mg Sodium 1444mg Sodium 536mg Sodium 1288mg Sodium 998mg

Vitamin A 24862IU Vitamin A 31245IU Vitamin A 14772IU Vitamin A 9841IU Vitamin A 11887IU Vitamin A 11243IU

Vitamin C 152mg Vitamin C 119mg Vitamin C 154mg Vitamin C 102mg Vitamin C 241mg Vitamin C 333mg

Calcium 341mg Calcium 420mg Calcium 481mg Calcium 278mg Calcium 509mg Calcium 489mg

Iron 10mg Iron 11mg Iron 11mg Iron 9mg Iron 21mg Iron 18mg

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Low FODMAP Gut Healing Program
53 items

Fruits Vegetables Bread, Fish, Meat & Cheese

2 1/4 Avocado 6 1/2 cups Baby Spinach 5 ozs Extra Lean Ground

5 1/2 Banana 8 cups Bok Choy Chicken

1 1/2 cups Grapes 4 cups Broccoli 10 ozs Extra Lean Ground Turkey

1/4 Lemon 10 Carrot 40 ozs Salmon Fillet

4 Navel Orange 3 1/2 stalks Celery 2 Whole Chicken Carcass

4 cups Pineapple 1 tbsp Ginger 8 lbs Whole Roasting Chicken

4 Plantain 3 cups Green Cabbage

Condiments & Oils
3 cups Raspberries 3 cups Kale Leaves
1/3 cup Apple Cider Vinegar
2 1/3 cups Parsley
Breakfast 1/2 cup Coconut Oil
4 cups Purple Cabbage

1/3 cup Maple Syrup 2 1/2 tbsps Dijon Mustard

5 Sweet Potato
3 3/4 tbsps Extra Virgin Olive Oil
2 cups Swiss Chard
Seeds, Nuts & Spices 3 tbsps Garlic Infused Oil

2 1/4 tsps Black Pepper Boxed & Canned 1/3 cup Kikkoman Gluten Free
Tamari Soy Sauce
1 tsp Casa De Sante Low 2 cups Brown Rice
Fodmap Chili Seasoning 1 1/3 tbsps Sesame Oil
1 1/2 cups Chickpeas
Mix
3 cups Organic Coconut Milk
2 2/3 tbsps Casa De Sante Low
Cold
1 can Tuna
Fodmap Tuscan Spice Mix 4 Egg
1 1/2 tbsps Chia Seeds
Baking
2 tbsps Cinnamon Other
1/4 cup Unsweetened Coconut
1 tbsp Ground Flax Seed 1 1/2 cups Casa De Sante Low
Flakes
2 1/4 tbsps Sea Salt Fodmap Lemonaid
Digestive Drink
Sea Salt & Black Pepper
19 1/16 cups Water
3 tbsps Sesame Seeds

1 tsp Turmeric

3/4 cup Walnuts

Frozen

2 cups Frozen Strawberries

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Low FODMAP Gut Healing Green Smoothie

8 ingredients 5 minutes 1 serving

Directions Ingredients
1. Throw all ingredients into a blender and blend until very smooth and creamy. Divide 1 1/4 cups Water (cold)
into glasses and enjoy!
1 cup Kale Leaves

1/8 Avocado (peeled and pit

Notes removed)

No Kale Use spinach instead. 1/2 Banana (unripe, frozen)

1 1/2 tsps Chia Seeds

Likes it Creamy Use 0.5 cup almond milk instead of water for extra creaminess.
1 tsp Ground Flax Seed
Storage Make ahead and store in a sealed mason jar. Shake well before
1 tbsp Maple Syrup
drinking. Keeps well in the fridge for 1 - 2 days.
1/2 cup Casa De Sante Low FODMAP
lemonAID digestive drink

229 Calories
Per Serving % Daily Value

Fat 7g 11%

Carbs 39g 13%

Fiber 9g 36%

Sugar 20g 0%

Protein 5g 10%

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Low FODMAP Paleo Sweet Potato Porridge

7 ingredients 20 minutes 3 servings

Directions Ingredients
1. Peel and shred the sweet potato using a hand grater or the shredding attachment 1 Sweet Potato (1.5 cups, shredded)
on your food processor.
3/4 cup Organic Coconut Milk (canned)

2. Place shredded sweet potato in a medium sized saucepan, add the coconut milk and 3/4 cup Water
water.
1 cup Raspberries

3. Cover and cook the sweet potato in the liquid over medium-high heat for about 15 1 1/2 tbsps Coconut Oil
minutes, stirring every couple minutes to prevent the bottom from burning. It will
3/4 tsp Cinnamon
seem dry at first, but as it steams, the sweet potato will soften and release liquid.
After about 15 minutes, your sweet potato should be a very soft, porridge-like 1 1/2 tbsps Unsweetened Coconut Flakes

texture.

243 Calories
4. Divide the sweet potato porridge between bowls and top with berries, coconut oil,
Per Serving % Daily Value
cinnamon, and shredded coconut. Enjoy!
Fat 19g 29%

Carbs 16g 5%
Notes
Fiber 5g 20%
Other Toppings nut butter, chia seeds, hemp seeds or fresh fruit. Sugar 5g 0%

Protein 2g 4%
Leftovers Store in an airtight container in the fridge up to 3 to 4 days.

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Low FODMAP Tuna Salad Stuffed Avocado

8 ingredients 20 minutes 2 servings

Directions Ingredients
1. Cut your avocados in half and discard the pits. Scoop about all avocado flesh out of 1 Avocado (shell and 1/4 of flesh
each half. Refrigerate 3/4 of flesh. (refrigerate rest))

2. Mix remaining flesh with tuna, celery, baby spinach,mustard, extra virgin olive oil 1 can Tuna (drained and flaked)

and lemon juice. Season with sea salt and pepper to taste and mix well. 1/2 stalk Celery (finely diced)

3. Use a spoon to pack the tuna salad back into the avocado halves. Serve and enjoy! 1/2 cup Baby Spinach (finely chopped)

1 tbsp Dijon Mustard

Notes 3/4 tsp Extra Virgin Olive Oil

More Protein & Add pumpkin seeds or walnuts. (Watch serving) 1/4 Lemon (juiced)

Crunch Sea Salt & Black Pepper (to taste)

Don't Like Use halved bell peppers or carved out tomatoes instead. Roast them
Avocados first for some extra yum. 259 Calories
Per Serving % Daily Value

Fat 17g 26%

Carbs 10g 3%

Fiber 7g 28%

Sugar 1g 0%

Protein 18g 36%

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Low FODMAP Slow Cooker Rotisserie Chicken

6 ingredients 4 hours 4 servings

Directions Ingredients
1. Rinse chicken and pat dry with paper towels. Remove innards of chicken if not 4 lbs Whole Roasting Chicken
already done. Crumple up sheets of tinfoil to create 6 to 8 round balls (about the
2 tsps Sea Salt
size of a golf ball). Place in the bottom of the slow cooker. This helps to prevent the
1 tbsp Casa De Sante Low FODMAP
chicken from sticking to the bottom, cook more evenly and keep it moist.
Tuscan Spice Mix
2. Rub the inside of your slow cooker with a bit of olive or coconut oil to make it non-
1 Sweet Potato (diced into 1 inch
stick.
cubes ( make 2 cups))
3. In a bowl, combine salt, low fodmap seasoning and rub this spice mix evenly all over 1 tbsp Extra Virgin Olive Oil
the chicken (inside and out).
4 Carrot (diced)
4. Place chicken (breast side up) in the slow cooker on top of the foil. Cook 4 to 5 hours
on high or 8 to 9 hours on low (aim for 1.5 hours per pound). If you have a meat
315 Calories
thermometer, the chicken will be perfect when it has an internal temperature of 165
Per Serving % Daily Value
degrees celsius. Otherwise, you can check that it is cooked through just by making a
Fat 9g 14%
slit in it and make sure it is no longer pink at the bone.
Carbs 12g 4%
5. One hour before you are ready to eat, preheat oven to 415. Add chopped sweet Fiber 3g 12%
potato and carrots to a large mixing bowl. Add olive oil and season with sea salt and Sugar 4g 0%
pepper. Toss well. Line a baking sheet with parchment paper and spread the Protein 44g 88%
vegetables across evenly. Roast in the oven for 30 minutes.

6. Remove vegetables from oven and increase heat to 450. Line a pan with foil. Ensure
chicken is cooked through then transfer it to the foil-lined pan. Place chicken in the
oven for 10 minutes to make it crispy.

7. Remove from oven and carve the chicken. Plate chicken with roasted sweet potato
and carrots. Enjoy!

Notes
Save the Make our Immunity Boosting Bone Broth.
Carcass

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Low FODMAP One Pan Maple Salmon & Bok Choy

8 ingredients 20 minutes 4 servings

Directions Ingredients
1. Preheat oven to 510 and line a baking sheet with parchment paper. 1 tbsp Maple Syrup

2 tbsps Kikkoman Gluten Free Tamari Soy

2. In a bowl, whisk together the maple syrup, half of the tamari, and chili powder. Stir
Sauce
well to mix.
1/2 tsp Casa De Sante low FODMAP Chili
3. Lay salmon across a baking sheet and season with sea salt and black pepper. Use a
Seasoning Mix
brush to paint the maple tamari mix onto the fillets.
20 ozs Salmon Fillet
4. Add bok choy to a large mixing bowl and drizzle with remaining tamari and sesame
Sea Salt & Black Pepper (to taste)
oil. Toss well. Transfer bok choy to the baking sheet and organize it around the
salmon. Place baking sheet in the oven and bake for 7 to 10 minutes or until salmon 4 cups Bok Choy (halved)

flakes with a fork and bok choy is starting to char. 1 tsp Sesame Oil

5. Remove from oven and sprinkle bok choy with sesame seeds. Divide onto plates. 1 1/2 tsps Sesame Seeds

Enjoy!

377 Calories
Notes Per Serving % Daily Value

Fat 29g 45%

No Salmon Any fish fillet will do. Baking time will vary depending on thickness.
Carbs 6g 2%
Make it on the Use a grilling basket for the fish and place the bok choy on the grill face Fiber 1g 4%
Grill down. Cook over medium-low heat. Sugar 4g 0%

Protein 24g 48%

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Low FODMAP Cabbage Fried Rice

9 ingredients 20 minutes 2 servings

Directions Ingredients
1. Heat coconut oil in a large skillet over medium heat. Add cabbage then saute for 5 1 cup Brown Rice (cooked )
minutes. Add in tamari, apple cider vinegar, black pepper, sesame seeds and
1 1/2 tsps Coconut Oil
sesame oil. Stir well to mix and saute for another 2 to 4 minutes or until heated
1 cup Green Cabbage
through. Reduce heat to lowest setting. Add cooked brown rice.
1 tbsp Kikkoman Gluten Free Tamari Soy
2. In a separate frying pan, fry your eggs.
Sauce

3. Divide fried rice between bowls and top with a fried egg. Enjoy! 1 1/2 tsps Apple Cider Vinegar

1/4 tsp Black Pepper

Notes 1 tbsp Sesame Seeds

Meat Lover Add chopped bacon. 1 tsp Sesame Oil

2 Egg
No Eggs Use diced chicken breast or roasted chickpeas instead.

501 Calories
Per Serving % Daily Value

Fat 16g 25%

Carbs 75g 25%

Fiber 5g 20%

Sugar 2g 0%

Protein 15g 30%

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Low FODMAP Chickpea Waldorf Salad

13 ingredients 15 minutes 3 servings

Directions Ingredients
1. Prepare your dressing by combining your avocado, apple cider vinegar, mustard, 1/3 Avocado (peeled and diced)
olive oil, salt, pepper and water. in a blender or food processor. Blend until smooth.
1 1/2 tbsps Apple Cider Vinegar

2. Combine chickpeas, celery, grapes, parsley and walnuts in a large bowl. Stir in the 2 1/4 tsps Dijon Mustard
dressing and toss until evenly coated. Serve over baby spinach. Enjoy!
2 1/4 tsps Extra Virgin Olive Oil

1/3 tsp Sea Salt

Notes
1/3 tsp Black Pepper
On-the-Go Turn it into a mason jar salad by layering the spinach in the bottom of
2 1/4 tsps Water
the jar and the waldorf mix on top.
3/4 cup Chickpeas (cooked, drained and
Nut-Free Use sunflower seeds (2 tsp per serving)instead of walnuts. rinsed)

1/2 stalk Celery (chopped)

3/4 cup Grapes (halved)

3 tbsps Parsley

1/3 cup Walnuts (chopped)

3 cups Baby Spinach

265 Calories
Per Serving % Daily Value

Fat 18g 28%

Carbs 22g 7%

Fiber 7g 28%

Sugar 7g 0%

Protein 8g 16%

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Low FODMAP Turkey, Broccoli & Cabbage Stir Fry

5 ingredients 25 minutes 2 servings

Directions Ingredients
1. Heat a large skillet over medium-high heat. Add the turkey and garlic-infused oil. 5 ozs Extra Lean Ground Turkey
Saute for about 5 to 10 minutes, or until fragrant.
2 cups Broccoli (chopped into small

2. Add the broccoli, cabbage and tuscan herb seasoning. Cover and cook for 10 to 15 florets)

minutes, stirring occasionally, until the vegetables are wilted and the turkey is 2 cups Purple Cabbage (finely sliced)
cooked through. Divide onto plates and enjoy!
1 tsp Casa De Sante Low FODMAP
Tuscan Spice Mix
Notes 1 tbsp garlic-infused oil
Leftovers Keeps well in the fridge up to 3 days.

1759 Calories
Per Serving % Daily Value

Fat 95g 146%

Carbs 13g 4%

Fiber 4g 16%

Sugar 5g 0%

Protein 216g 432%

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Orange

1 ingredients 2 minutes 2 servings

Directions Ingredients
1. Slice into wedges or peel and section. Enjoy! 2 Navel Orange

69 Calories
Per Serving % Daily Value

Fat 0g 0%

Carbs 18g 6%

Fiber 3g 12%

Sugar 12g 0%

Protein 1g 2%

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Low FODMAP Immunity Boosting Bone Broth

8 ingredients 12 hours 4 servings

Directions Ingredients
1. Place the bones in the slow cooker. Add all remaining ingredients. Set slow cooker to 1 Whole Chicken Carcass (about 2
low and let cook for at least 12 hours. lbs of bones)

2. After 12 hours, strain the broth through a strainer or mesh sack. Discard the 1 Carrot (peeled and chopped)

vegetables that you strained out. Allow broth to cool. Once cool, remove the layer of 1 stalk Celery (chopped)
fat that forms on the top and discard or save it for future cooking. Freeze broth until
1 tbsp Apple Cider Vinegar
ready to use.
1 tsp Sea Salt

1/2 tsp Black Pepper

1 cup Parsley (chopped)

6 cups Water

15 Calories
Per Serving % Daily Value

Fat 0g 0%

Carbs 3g 1%

Fiber 1g 4%

Sugar 1g 0%

Protein 1g 2%

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Low FODMAP Golden Turmeric Latte

7 ingredients 10 minutes 1 serving

Directions Ingredients
1. Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. 1 1/2 tsps Ginger (grated)
Add the remaining ingredients to the saucepan and place over medium heat. Heat
1/3 cup Organic Coconut Milk (canned)
through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously.
1/2 cup Water
2. Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30
1/2 tsp Turmeric (powder)
seconds, or until a foam starts to form. (Note: You can also use a blender for this
1 1/2 tsps Maple Syrup
step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve
and enjoy! 1/4 tsp Cinnamon

3/4 tsp Coconut Oil

Notes

Use Fresh Skip the turmeric powder and use fresh turmeric root instead. Peel 277 Calories
Turmeric Root turmeric root and grate. Measure out about 1 tbsp grated turmeric root Per Serving % Daily Value

per serving. Fat 25g 38%

Carbs 12g 4%
Avoid a Mess Rinse all glasses and mugs out right after use to avoid turmeric stains.
Fiber 1g 4%
Use baking soda on turmeric stains if they do happen.
Sugar 8g 0%
On-the-Go Add all ingredients except water to a mason jar. When ready to drink, Protein 2g 4%
just add hot water from the kettle and shake up for a warming, anti-
inflammatory snack.

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Low FODMAP Chicken and Cabbage Skillet

5 ingredients 40 minutes 2 servings

Directions Ingredients
1. Heat coconut oil in a frying pan over medium heat. Add chicken and cook until 5 ozs Extra Lean Ground Chicken
brown. Add garlic oil. Season with salt and pepper.
1 1/2 tsps Coconut Oil

2. Add Swiss chard and cabbage, and continue to saute just until it is wilted. Remove 1 tbsp garlic-infused oil
from heat and divide into bowls. Enjoy!
2 cups Swiss Chard (washed, stems
removed and chopped)
Notes 1 cup Green Cabbage

Vegan and Skip the sausage and use cooked canned lentils instead.
Vegetarian
123 Calories
No Swiss Chard Use kale or spinach instead. Per Serving % Daily Value

Fat 4g 6%

Carbs 5g 2%

Fiber 2g 8%

Sugar 2g 0%

Protein 17g 34%

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Plantain Chips

3 ingredients 30 minutes 2 servings

Directions Ingredients
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. 2 Plantain (medium size)

1 tbsp Coconut Oil (melted)

2. Peel the plantains then slice as thinly as possible with a mandolin or knife. Do your
best to keep the thickness consistent. Slice on the diagonal for bigger chips. Gently 1/2 tsp Cinnamon

toss the slices in coconut oil and cinnamon. Arrange in an even layer on the baking
sheet then bake for 30 to 35 minutes, flipping at the halfway point. (Note: Chips are
280 Calories
done when they start to brown around the edges.)
Per Serving % Daily Value

3. Remove from oven and let cool on a baking rack lined with paper towel to soak up Fat 7g 11%
any excess oil. Enjoy! Carbs 58g 19%

Fiber 4g 16%

Notes Sugar 27g 0%

Protein 2g 4%
Storage Store in an airtight container at room temperature.

Make Them Plantain chips last 1 - 2 days. If they get soggy, crisp them back up by
Crispy placing them in the oven at 350 degrees F for 5 to 10 minutes.

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Low FODMAP Strawberry Ice Cream

2 ingredients 5 minutes 2 servings

Directions Ingredients
1. Add frozen bananas and strawberries to food processor and blend. Occasionally 2 Banana (unripe, frozen sliced)
scrape down the sides and continue to blend until smooth (approximately 3 to 5
1 cup Frozen Strawberries ((15
minutes).
strawberries))

2. Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place
in an airtight, freezer-safe container and freeze for at least 1 hour before scooping. 144 Calories
Per Serving % Daily Value

Notes Fat 1g 2%

Carbs 37g 12%

More Creamy Add 2 tbsp coconut milk.
Fiber 5g 20%

More Scoopable Add 1 tbsp vodka to prevent hard freeze. Sugar 19g 0%

Protein 2g 4%
Make it Chunky Set aside 1/4 cup of the strawberries before blending and add them to
the processor after blending. Pulse until roughly chopped.

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Broiled Pineapple with Cinnamon

2 ingredients 10 minutes 2 servings

Directions Ingredients
1. Adjust oven rack to the top, closest to the broiler. Set oven to high broil. 2 cups Pineapple (cored and sliced into
rounds)
2. Place pineapple slices on a foil-lined baking sheet and sprinkle both sides with
1 tsp Cinnamon
cinnamon.

3. Broil in oven for about 10 minutes, flipping halfway. Watch closely for burning as
85 Calories
oven temperatures may vary.
Per Serving % Daily Value
4. Remove from oven and enjoy! Fat 0g 0%

Carbs 23g 8%

Notes Fiber 3g 12%

Sugar 16g 0%
Serve it With Our one-ingredient banana ice cream, organic coconut ice cream, Paleo
Protein 1g 2%
Granola or over oatmeal.

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