IBS Diet Plan - Day 1
Breakfast
1 cup soy yogurt
2 tbsp sugar-free granola
2 kiwi fruits
Mid-Morning
2 oatcakes (or 1 slice oatbread with light margarine)
Lunch
1 cup lentil soup
1 whole wheat 6" pita
1 oz hummus
2 cups mixed salad leaves
2 tbsp fat-free dressing
Snack
1/2 cup unsweetened apple juice
Small handful cashew nuts
Dinner
6" tortilla
5 oz turkey breast, cut in thin strips
1 clove minced garlic
2 tsp olive oil
1 cup sliced bell peppers
1 cup spinach
1/2 cup vegetable juice
Method: Heat oil in non-stick skillet. Add the garlic and turkey and cook quickly for 5 minutes. Add the vegetables and cook for 3-4 minutes. Serve wrapped in warm tortilla with the vegetable juice.
IBS Diet Plan - Day 2
Breakfast
1 cup Oatmeal
1/2 cup fat-free milk
1 tbsp linseeds
1 cup berries
Cook oatmeal, sprinkle with linseeds and top with berries.
Snack
Apple
Lunch
2 eggs
2 tbsp milk
1 tsp oil
1/2 cup sliced bell peppers
1/2 cup spinach
2 cups mixed salad leaves
2 tbsp fat-free dressing
Method: Heat oil in non-stick skillet. Add vegetables and cook for 2-3 minutes. Beat eggs and milk together and add to the vegetables. Allow to set. Serve with salad.
Snack
2 rye crackers (like Ryvita)
1 mashed banana
Dinner
4 oz lean tenderloin beef
1 clove minced garlic
2 tsp oil
1 onion
2 fresh tomatoes
3 tbsp (dry weight) brown rice
1 cup broccoli
Method: Thinly slice the beef and tomatoes. Heat oil in non-stick skillet. Add garlic and meat and cook for 2-3 minutes. Add the sliced tomatoes and continue cooking for 3-4 minutes. Serve over cooked rice with steamed or microwaved broccoli.
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