Thursday, 31 December 2015

A dietitian’s day on a plate - week 2 of 2

By Shirley Webber (Research dietitian)

If you've ever wondered what a day in the life of a dietitian on a low FODMAP diet looks like, here is a snapshot. 

My general week day

6.00 Cup of tea
7.30 Greek yoghurt with ½ cup muesli (I slowly built up my tolerance to yoghurt)
9.00 Sourdough spelt toast with Marmalade and a cup of tea
10.30 ½ banana and hand full of nuts
12.00 Chicken stir fry (homemade) with rice or Jaffle with mince meat and vegetables (sourdough spelt bread)
** I always have a lots of vegetables with a variety of low to moderate FODMAP rating Occasionally I would throw in some high FODMAP vegetables eg. snow peas, but I’ll only eat about 4-5
3.00 Muesli bar or baby bell cheese and a tea
4.00 Glass of water
6.30 ½ Raw carrot while I’m cooking to stop myself from snacking on the food that I’m preparing and thus overeating
Dinner – Shephard’s pie with lots of vegetables. I make mine with a tomato sauce and check that there is no garlic or onion in the sauce base. Vegetables include carrots, capsicum, and the green tops of spring onion. I always top mine off with a thin layer of cheddar cheese baked in the oven, so it’s nice a crunchy on the top
Another frequently made meal in my house is roasted chicken with roasted vegetables: sweet potato, radishes, carrots, a couple of slices of beetroot and pumpkin
8.00 Peppermint tea or water

My weekends are never the same

Generally, I like to sleep in and have breakfast at 8.30 am. One of my weekend favourite breakfasts is bruschetta and poached eggs. I make this with sourdough spelt toast, topped with a variety of tomatoes, black olives, olive oil, salt and a poached egg on top.
If I’m out exercising, hiking or at the gym, I’ll snack on a banana and a Greek yoghurt in between breakfast and lunch, while drinking plenty of water.
12.30 pm Lunch is usually a meat (chicken or deli ham) and salad sandwich with tomatoes, ice berg lettuce and avocado. If I’m feeling adventurous I might add a teaspoon of chutney or mustard
4.00pm I usually drink tea in the afternoon
6.30pm Dinner is a big family affair which usually involves a barbeque. Salmon with a bit of lemon, butter and salad is popular in warm weather or roasted vegetables if it’s cold out

Eating out

I still enjoy eating out. I tend to choose Japanese as it is freshly cooked and I can ask for onion and garlic to be left out (those two ingredients are my main concern). If I eat other cuisines I tend to order non-marinated chicken or meat with mixed vegetables. I always run my dietary requirements passed restaurant staff and have found chefs are generally willing to alter meals for me. An advantage of living in Melbourne is that the low FODMAP diet was developed here by Monash University. Therefore, I find that there is good awareness of food intolerances compared to other countries. This said, awareness of the low FODMAP diet is growing worldwide, so this is a positive sign. 
I think that even though I struggle with IBS it is important to still have a diet that includes a wide variety of foods to ensure that I get all the nutrients that my body needs. Food is meant to be enjoyed, so go ahead, try new things and get creative!

What’s on your plate?


  1. Thanks for the ideas. Sweet potato was a surprise.

  2. Thanks for posting this - do you make your own museli bar or are there brands that you recommend for people on the Low FODMAP diet?

  3. Loved this blog post because I'm always looking for new ways to add variety to my low FODMAP diet. It was very helpful to see how Shirley integrates different snacks and foods into her day and seeing an hour by hour type of schedule helps me out more than you'd think. I'd love to see more one-day meal and snack schedules on this blog.


  4. Nice! Interesting read to hear other people's typical diets..!!

    7.30am: Cup of EB tea with rice milk.

    8am: I start with a smoothie in the morning, as I don't like eating so early. My smoothie has raw buckins, a handful of different nuts/seeds each day, rice milk, a banana or berries, protein powder, and cacao powder. I split it into two halves and have one half immediately and save the other half for a couple of hours time (mostly so I don't have the full feeling, it cuts the fructose quantity down per serve). Also have a latte with zymil lactose free milk.

    10.30am: other half of smoothie

    12pm: Second coffee (usually a piccolo)

    1pm: Lunch - usually some type of protein (e.g. chicken) with rice and some veg. I've been making big batches of chicken curry lately - I found a good curry paste (Sharrods brand - chicken tikka or rogan josh - has no onion, MSG etc.) and recently realised I can have coconut milk as there is very little fructose in it (as opposed to the fruit itself).

    5pm: snack (e.g. some grapes, rice cakes with peanut butter etc.)

    6.30pm: Dinner is usually more protein (e.g. red meat or fish in rice crumbs fried) with quinoa or homemade baked potato chips) and a salad.

    9pm: another small handful of fruits or a square of chocolate! ;)

    10.30pm: Before bed, I have as small bowl of oats (i.e., 30g) with rice milk.. as I can't sleep when hungry.

    Also try to drink a bit of water and a couple of rooibos teas for the anti-oxidants.


    -when eating out,Japanese is also a favourite of mine. e.g. sushi and sashimi set.
    I find that wherever I go, there is usually something I can eat. It's often a steak, some calamari etc and I love hot chips! (my weakness!).


  5. This is very helpful thanks, can I ask what your muesli consists of? Most I see in uk supermarkets have lots of dried fruit! Thanks