SIBO‑Friendly Meal Planning: Sample Weekly Menus and Shopping Lists

When you’re living with Small Intestinal Bacterial Overgrowth (SIBO), the day‑to‑day reality often feels like a constant negotiation between what you can eat and what your gut will tolerate. While the science of which foods are “safe” belongs in a separate guide, the practical side of turning those safe choices into a sustainable, enjoyable eating pattern is where meal planning shines. A well‑structured weekly plan does more than just keep hunger at bay; it reduces decision fatigue, minimizes the risk of accidental trigger exposure, helps you stay within budget, and creates a predictable rhythm that supports long‑term gut health.

Below you’ll find a step‑by‑step framework for building a SIBO‑friendly meal plan, a set of sample weekly menus that illustrate how the framework can be applied, and detailed shopping‑list templates that make grocery trips quick and stress‑free. The approach is deliberately modular, so you can swap ingredients, adjust cooking methods, or scale portions without overhauling the entire system.

1. Foundations of a SIBO‑Friendly Meal‑Planning System

1.1 Identify Your Personal Tolerance Profile

Every SIBO journey is unique. Even within the same “safe‑food” list, individual sensitivities can vary. Start by compiling a simple spreadsheet or notebook with three columns:

Update this list continuously as you test new foods or notice changes in symptoms. Your weekly menus will draw exclusively from the “Yes” column, ensuring that each meal is built on a foundation of proven tolerance.

1.2 Choose a Menu Structure That Fits Your Lifestyle

A menu structure is the skeleton that holds your meals together. Common structures include:

Pick the pattern that aligns with your daily commitments and energy levels. The key is consistency; the brain and gut both respond positively to predictable patterns.

1.3 Set a Weekly Planning Day

Designate a single day—often Sunday or Monday—to:

1. Review the previous week’s symptom diary.
2. Update the tolerance spreadsheet.
3. Choose recipes that fit the upcoming week’s structure.
4. Generate a master shopping list.
5. Prep any make‑ahead components (e.g., cooked grains, roasted proteins).

Treat this as a non‑negotiable appointment. Even 30 minutes of focused planning can prevent a cascade of last‑minute grocery trips and impulsive food choices.

1.4 Build a Core “Pantry Library”

A well‑stocked pantry reduces the need for frequent store visits and ensures you always have the basics on hand. Aim for a balanced mix of:

• Proteins: Canned fish (tuna, salmon), shelf‑stable tofu, dried legumes that you have personally tested.
• Starches & Grains: Quinoa, rice, gluten‑free oats, or other low‑fermentable grains you tolerate.
• Fats: Olive oil, coconut oil, ghee, and a selection of nuts/seeds that are on your safe list.
• Flavor Foundations: Fresh herbs, low‑sugar spices (avoid those highlighted in antimicrobial‑herb guides), broth (homemade or low‑sodium store‑bought), and vinegar varieties you tolerate.

Periodically audit this library to discard expired items and replenish staples that run low.

2. Designing Sample Weekly Menus

The following menus illustrate a Three‑Meal + Two‑Snack structure. Each day includes a protein source, a vegetable component, a carbohydrate, and a healthy fat. The menus are intentionally varied to prevent monotony while staying within a limited ingredient pool.

Day 1

• Breakfast: Scrambled eggs with chives, sautéed spinach, and a side of cooked millet.
• Mid‑Morning Snack: Lactose‑free Greek yogurt (plain) topped with a handful of pumpkin seeds.
• Lunch: Grilled chicken breast, roasted carrots, and a quinoa salad dressed with olive oil and lemon zest.
• Afternoon Snack: Sliced cucumber with a dollop of lactose‑free cottage cheese.
• Dinner: Baked white fish (e.g., cod) with a herb‑infused butter, steamed green beans, and a small serving of sweet‑potato mash.

Day 2

• Breakfast: Overnight oats made with lactose‑free milk, chia seeds, and a drizzle of maple syrup (if tolerated).
• Mid‑Morning Snack: A small apple (if on your safe list) with almond butter.
• Lunch: Turkey lettuce wraps with shredded carrots, sliced avocado, and a mustard‑based dressing.
• Afternoon Snack: Hard‑boiled egg and a few olives.
• Dinner: Stir‑fried tofu with bok choy, bell pepper strips, and a side of brown rice.

Day 3

• Breakfast: Smoothie bowl blending lactose‑free kefir, frozen berries (if tolerated), and a scoop of protein powder, topped with toasted coconut flakes.
• Mid‑Morning Snack: Rice cakes with a thin spread of sunflower seed butter.
• Lunch: Beef mince skillet with zucchini ribbons, tomato‑free sauce (use a low‑acid base), and a side of polenta.
• Afternoon Snack: Celery sticks with a small portion of lactose‑free cream cheese.
• Dinner: Roast pork tenderloin, sautéed kale, and a serving of millet pilaf.

Day 4

• Breakfast: Poached eggs over a bed of sautéed kale and a side of gluten‑free toast.
• Mid‑Morning Snack: A handful of macadamia nuts.
• Lunch: Salmon salad (canned salmon mixed with diced cucumber, dill, and a light olive‑oil vinaigrette) served over mixed greens.
• Afternoon Snack: Lactose‑free cheese slices with a few cherry tomatoes (if tolerated).
• Dinner: Chicken curry made with coconut milk, low‑FODMAP vegetables, and served with basmati rice.

Day 5

• Breakfast: Buckwheat pancakes topped with a thin layer of lactose‑free ricotta and fresh berries.
• Mid‑Morning Snack: A small portion of roasted seaweed snacks.
• Lunch: Shrimp and vegetable kebabs (zucchini, bell pepper) with a side of quinoa tabbouleh (parsley, mint, lemon juice).
• Afternoon Snack: Sliced radishes with a dip of lactose‑free sour cream and chives.
• Dinner: Lamb chops, roasted parsnips, and a side of sautéed spinach with garlic‑infused oil.

Day 6

• Breakfast: Savory oatmeal (cooked with broth) mixed with shredded chicken, scallions (green parts only), and a soft‑boiled egg.
• Mid‑Morning Snack: A small portion of dried seaweed and a few pumpkin seeds.
• Lunch: Turkey meatballs in a tomato‑free sauce, served over gluten‑free pasta.
• Afternoon Snack: Lactose‑free kefir with a sprinkle of cinnamon.
• Dinner: Baked cod with a lemon‑herb crust, roasted Brussels sprouts, and a side of millet.

Day 7

• Breakfast: Egg‑white omelet with diced ham, bell pepper, and a side of roasted potatoes.
• Mid‑Morning Snack: A handful of walnuts.
• Lunch: Grilled chicken Caesar salad (use a homemade dressing without anchovies or high‑FODMAP ingredients) on romaine lettuce.
• Afternoon Snack: Sliced jicama with a squeeze of lime.
• Dinner: Slow‑cooker beef stew with carrots, turnips, and a low‑sugar broth, served with a small portion of rice.

Tips for Customization

• Swap Proteins: Replace chicken with turkey, fish with shrimp, or tofu with tempeh as long as they’re on your tolerance list.
• Rotate Vegetables: Use the same cooking method (e.g., roasting) but change the vegetable each week to keep flavors fresh.
• Adjust Carbohydrate Sources: If quinoa feels repetitive, substitute with rice, millet, or a low‑FODMAP grain you enjoy.
• Batch‑Cook Staples: Cook a large pot of quinoa or rice on planning day; portion it into containers for the week.

3. Crafting a Master Shopping List

A master list is a masterstroke for grocery efficiency. Break it into categories that mirror the layout of most supermarkets. Use checkboxes so you can quickly mark off items as you shop.

3.1 Protein Section

• Fresh chicken breasts (or thighs) – 2 lb
• Ground turkey – 1 lb
• Canned salmon – 2 cans
• Firm tofu – 2 blocks
• Fresh white fish fillets – 1 lb
• Eggs – 1 dozen
• Lactose‑free Greek yogurt – 2 cups

3.2 Vegetables & Fruit Section

• Spinach (baby or regular) – 1 bag
• Kale – 1 bunch
• Zucchini – 4 medium
• Carrots – 1 lb
• Green beans – 1 lb
• Bell peppers (red, yellow) – 3 total
• Cucumber – 2 large
• Avocado – 2 ripe
• Sweet potatoes – 2 medium
• Fresh herbs (parsley, dill, chives) – 1 bunch each

*(Only include fruits and vegetables that you have already marked as “tolerated.”)*

3.3 Starches & Grains

• Quinoa – 1 lb
• Brown rice – 1 lb
• Millet – 1 lb
• Gluten‑free oats – 1 lb
• Gluten‑free pasta – 1 box

3.4 Fats & Oils

• Extra‑virgin olive oil – 1 bottle
• Coconut oil – 1 jar
• Ghee – 1 small tub
• Almond butter – 1 jar (if tolerated)

3.5 Dairy & Alternatives

• Lactose‑free milk – 1 quart
• Lactose‑free cottage cheese – 1 container
• Lactose‑free ricotta – 1 container

3.6 Condiments & Seasonings

• Low‑sodium broth (chicken or vegetable) – 2 cartons
• Lemon – 4 pieces
• Apple cider vinegar – 1 bottle
• Mustard (plain) – 1 tube
• Salt, pepper, and any other spices you have confirmed as safe

3.7 Snacks & Extras

• Pumpkin seeds – 1 bag
• Macadamia nuts – 1 bag
• Rice cakes – 1 package
• Seaweed snacks – 1 package

How to Use the List

1. Pre‑Shop Review: Before heading out, glance at the week’s menu and highlight any “special” items (e.g., a specific herb for a curry).
2. Store‑Layout Mapping: Arrange the list in the order you typically walk through the store (produce → meat → dairy → pantry). This reduces back‑tracking.
3. Digital Backup: Keep a copy in a note‑taking app that syncs across devices. You can tick items off on your phone while you shop.

4. Streamlining Meal Prep & Storage

4.1 The “Batch‑Then‑Build” Workflow

1. Batch Cook Grains: Cook a single pot of quinoa and a separate pot of brown rice. Cool, portion into zip‑top bags, and label with the date.
2. Roast a Protein Tray: Place chicken breasts, salmon fillets, and tofu on a large sheet pan, drizzle with olive oil, and season lightly. Roast at 400 °F for 20‑25 minutes. Cool and divide into containers.
3. Pre‑Chop Vegetables: Slice carrots, bell peppers, and cucumbers. Store in airtight containers with a paper towel to absorb excess moisture.
4. Assemble Ready‑to‑Eat Meals: Combine a protein, a grain, and a vegetable in a single container. Add a small separate compartment for a drizzle of dressing or a dollop of sauce.

This method yields 5‑7 ready‑to‑heat meals that can be reheated in the microwave or on the stovetop in under five minutes.

4.2 Freezer‑Friendly Options

• Soups & Stews: Portion into freezer‑safe bags, lay flat, and freeze. Thaw overnight in the fridge for a quick dinner.
• Marinated Proteins: Store raw chicken or fish in a zip‑top bag with a simple olive‑oil‑herb mixture. The marination time doubles as a freezer‑safe storage period (up to 3 months).
• Cooked Grains: Freeze in single‑serve portions; they reheat well and retain texture.

4.3 Labeling System

A clear labeling system prevents accidental consumption of expired or “out‑of‑tolerance” items. Use a simple code:

• Date Prepared (MM/DD)
• Meal Type (B = Breakfast, L = Lunch, D = Dinner, S = Snack)
• Protein Code (C = Chicken, T = Tofu, F = Fish, etc.)

Example label: `03/15 – L – C` (Lunch prepared March 15, chicken protein). Write directly on the container with a permanent marker or use printable stickers.

5. Monitoring & Adjusting the Plan

Even the most meticulous plan benefits from periodic review. Set a bi‑weekly check‑in where you:

1. Review Symptom Log: Note any patterns that correlate with specific meals or ingredients.
2. Update Tolerance Spreadsheet: Add new “Yes” or “No” entries based on recent experiences.
3. Rotate Recipes: Introduce at least one new recipe every two weeks to keep the menu fresh and to test borderline foods.
4. Re‑budget: Compare actual grocery spend against your budget and adjust the next week’s list accordingly (e.g., swap a pricier protein for a more affordable canned option).

6. Tools & Resources to Simplify Planning

7. Frequently Asked Questions (Beyond the Basics)

Q: Can I use the same grocery list for two weeks in a row?

A: Yes, if your tolerance profile and menu preferences remain stable. However, rotating a few vegetables or proteins every other week helps prevent nutrient gaps and keeps meals interesting.

Q: What if a recipe calls for an ingredient I’m not sure about?

A: Substitute with a food that occupies the same macronutrient slot and is already on your “Yes” list. For example, replace quinoa with millet if you’re uncertain about quinoa’s effect.

Q: How do I handle cravings for foods that aren’t on my safe list?

A: Incorporate “comfort” items that are tolerated—such as a small portion of a favorite low‑FODMAP fruit or a homemade dip made from safe ingredients. The goal is to satisfy the craving without triggering symptoms.

Q: Is it okay to meal‑prep for more than a week?

A: Generally, cooked proteins and grains stay fresh in the refrigerator for 4‑5 days. For longer storage, move portions to the freezer. Fresh vegetables are best used within 3‑4 days to maintain texture.

8. Putting It All Together

A SIBO‑friendly meal‑planning system is less about strict rules and more about creating a reliable framework that respects your body’s signals while fitting into real life. By:

1. Documenting personal tolerances,
2. Choosing a consistent menu structure,
3. Designating a weekly planning day,
4. Building a core pantry,
5. Using sample menus as a launchpad,
6. Generating organized shopping lists,
7. Batch‑cooking and labeling for easy reheating, and
8. Regularly reviewing symptoms and adjusting accordingly,

you set yourself up for a sustainable, enjoyable eating pattern that supports gut comfort and overall well‑being. The sample weekly menus and shopping‑list templates provided here are meant to be starting points—feel free to remix, scale, and evolve them as your journey progresses. With a solid plan in place, you’ll spend less time worrying about “what’s safe” and more time savoring meals that truly nourish you.