Low-FODMAP meal planning
A week of IBS-friendly dinners, planned around your schedule — with the shopping list already done. Set your triggers once and stop rebuilding every recipe.
Start freeNo credit card · about 2 minutes
Free to start · works right in your browser, on any phone · no credit card
Eating low-FODMAP shouldn't cost you an hour every evening. Between trigger lists, portion thresholds, and a schedule that never cooperates, "what's safe for dinner tonight?" turns into a daily tax. It shouldn't be this hard to eat food that doesn't flare you.
The only meal planner that plans around your real calendar — not just your diet.
Tell us your needs once — what you avoid, what you tolerate.
Busy night, quick meal; free evening, something slower.
You just cook.
No credit card · about 2 minutes
Every dinner is planned within low-FODMAP guidelines, and you set your personal triggers and tolerances once — no re-checking each recipe.
A packed weeknight gets a 15-minute sheet-pan meal; a free Sunday gets the slow-cook. The plan bends to your calendar.
One organized list for the whole week, with the safe swaps already made. Nothing forgotten at the store.
The night that goes wrong on low-FODMAP is usually the busy one: a Tuesday with a 6:30 practice, no time to think, and a drive-through bag full of onion, garlic, and wheat. That is the meal that flares you, and a trigger list can't help if there is nothing ready to cook. So Eat Roostly connects to your Google Calendar and reads your evenings before it plans the week. That part is free.
Your triggers stay the same every night. What changes is the effort. The busy night gets something quick you already trust, and the open night gets the slower cook. Here's how meal planning with Google Calendar works.
Here's what a busy week can look like once the calendar is in the plan. Every dinner skips onion and garlic bulbs, uses garlic-infused oil and scallion greens for flavor, and swaps wheat pasta for rice or gluten-free pasta. FODMAP thresholds depend on serving size, so portions follow the guidance you and your dietitian set.
Sunday · nothing on the calendar after 3
Slow-roasted pork shoulder with potatoes, carrots, and garlic-infused oil
Open afternoon, so it cooks low and slow. Makes enough for Monday.
Monday · team meeting runs until 6
Pulled pork rice bowls with red bell pepper and scallion greens
Sunday's leftovers, 15 minutes.
Tuesday · soccer practice at 6:30
Sheet-pan chicken thighs with potatoes and green beans
25 minutes, one pan.
Wednesday · open evening
Lemon salmon with rice and roasted zucchini
30 minutes. Cook extra rice for Friday.
Thursday · flight to Denver, back Friday
Away: nothing planned
Away all evening, so nothing is planned and nothing is bought.
Friday · late pickup from the airport
Firm tofu fried rice with carrots, bok choy, and scallion greens
20 minutes, uses Wednesday's extra rice.
Saturday · open evening
Gluten-free spaghetti with a beef, carrot, and tomato sauce cooked in garlic-infused oil
40 minutes, mostly simmering.
An illustrative week. Your plan is built from your own calendar, household, and constraints.
Every recipe is planned with low-FODMAP guidance built in, and you can set your own triggers. It's an informational tool, so check with your dietitian on your specific plan.
Yes — tell it what you tolerate and what to avoid, and it plans around that.
That's the whole point — it reads your real schedule and matches the effort of each meal to your day.
Yes, with Google Calendar. Connect it on any plan, including Free, and Eat Roostly reads your evenings before it plans the week: quick dinners on busy nights, nothing planned on nights you're away. On Home Chef it also adds each dinner to your Google Calendar and updates the events when you swap a meal. If your Google calendar already shows up in Apple Calendar or Outlook, the dinners show up there too.
Yes, automatically, for the full week.
Yes — start free, no credit card. Paid plans start at $6.99/mo when you want more.