Gentle
Mild cooking: gentle seasoning, smaller amounts of onion and garlic, simple preparations. A cooking-style tag — not a medical protocol.
This is a cooking style, not a low-FODMAP elimination diet — that is a structured short-term process developed by Monash University for IBS, meant to be done with a dietitian. Anyone eating for a diagnosed condition should follow their clinician's plan.
Done-for-you
The recipes
Lemon-Herb Baked Salmon with Green Beans
One tray, twenty minutes, and the kind of dinner that looks like more effort than it was.
25 min
Overnight Oats with Berries and Toasted Seeds
Five minutes tonight, breakfast for two mornings.
10 min
Zucchini and Parmesan Frittata
Breakfast, lunch or a fridge-raid dinner.
25 min
Ten-Minute Salmon and Avocado Plate
Hot-smoked salmon, avocado, soft eggs and cucumber — assembly, not cooking.
10 min
Gentle Chicken and Rice Soup
The quiet one: chicken, carrots, rice and ginger in a clear broth.
40 min · mostly hands-off
Roasted Carrot and Quinoa Salad with Lemon Yogurt
Warm roasted carrots over herbed quinoa with a lemon-yogurt dressing.
35 min · mostly hands-off
One-Skillet Turkey and Sweet Potato Hash
Ground turkey, cubed sweet potato and smoked paprika in one pan, finished with a fried egg if it is that kind of evening.
30 min
Silky Carrot and Ginger Soup with Coconut Milk
Carrots and fresh ginger simmered soft, blended silky, and finished with coconut milk.
35 min · mostly hands-off
Cod, Potato and Dill Soup
A Nordic-style fish soup: cubes of potato and carrot in a clear broth, cod poached gently at the end, dill over everything.
35 min · mostly hands-off
Turkey Meatball Soup with Spinach and Pastina
Small parmesan-turkey meatballs poached right in the broth, with tiny pasta and wilted spinach.
40 min · mostly hands-off
Lemon Shrimp and Zucchini over Rice
Shrimp and golden zucchini in olive oil, lemon squeezed over everything, spooned onto rice with all the pan juices.
25 min
Sesame-Ginger Tofu Bowls with Steamed Broccoli
Golden-seared tofu and bright steamed broccoli over rice, under a sesame-ginger dressing that pulls the whole bowl together.
30 min
Parmesan Polenta with Spinach and Soft Eggs
Soft parmesan polenta, wilted spinach and an egg with a yolk that runs into everything and becomes the sauce.
25 min
Cinnamon-Baked Apples with Yogurt and Walnuts
Apple halves baked spoon-soft in maple and cinnamon, served warm over cold yogurt with toasted walnuts.
40 min · mostly hands-off
Warm Potato and Green Bean Salad with Hot-Smoked Trout
Warm potatoes and green beans tossed in a lemon-mustard dressing, with big flakes of hot-smoked trout folded through.
30 min
The free 5-day dinner plan
Five weeknight dinners, one grocery list, one prep hour — a real plan, free.
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.