Low FODMAP Vegan Meal Plan for Beginners (7 Days, With Grocery List)

By the Caullie team · Published July 20, 2026 · Portions aligned to current Monash University guidance; prices checked July 20, 2026

Vegan and low FODMAP is one of the harder diet combinations to pull off. FODMAPs are a group of carbs that some people's guts don't absorb well, and they can trigger symptoms like bloating and pain in people with IBS (irritable bowel syndrome). The catch is that FODMAPs show up almost entirely in plant foods, and vegans get all of their protein from plant foods too. Monash University, the group that created the low FODMAP diet, says plainly that this makes it difficult, though not impossible, for vegans to follow a low FODMAP diet and still get enough protein. If you've also seen the low FODMAP vegetarian plan on this site, you already know that eggs and lactose-free dairy do a lot of the work there. This plan can't lean on either one.

What it can lean on is planning. Below is a full 7-day vegan plan for the elimination phase, the strict first stage of the diet where you cut high-FODMAP foods to calm symptoms. It's free, right here, no signup, and every meal is built from foods with a verified low FODMAP serving size: pressed extra-firm tofu, tempeh, rinsed canned lentils and chickpeas measured to Monash-tested portions, and a calcium-fortified plant milk. You get a calorie count for every meal and a costed grocery list that comes to $79.41 at Walmart. One more fact before you start: Monash's research shows the low FODMAP diet improves symptoms in about 3 out of 4 people with IBS, and the strict phase should only run 2 to 6 weeks.

What does "low FODMAP" mean?

FODMAPs are a group of short-chain carbs that ferment in the gut. In people with IBS, that fermentation can trigger bloating, pain, and changes in bowel habits. About 12% of people in the United States have IBS, according to the National Institutes of Health. Monash University built the low FODMAP diet to manage those symptoms, and a meta-analysis of controlled trials backs up its effect. The diet works in three steps. Step one is the strict low FODMAP step: 2 to 6 weeks of eating only foods within a tested low FODMAP serving size, ideally with a dietitian's guidance. Step two is reintroduction, about 6 to 8 weeks, where you test one FODMAP group at a time to learn what you personally can handle. Step three is personalization, where you keep eating everything you tolerate and limit only the foods that actually trigger you. This plan covers step one.

Can you actually be vegan on low FODMAP?

Yes, but the vegetarian version of this diet has it easier. Vegetarians can still eat eggs and lactose-free dairy, which cover a lot of protein and calcium ground. Vegans can't, so the math is tighter. Here's what actually works, and how much of it you can eat at once:

• Extra-firm tofu, drained — pressing squeezes out the water-soluble FODMAPs, which is why Monash rates a generous 170g (1 cup, cubed) serve of firm tofu as low FODMAP, with about 15g of protein plus iron and zinc per 100g. Silken tofu doesn't qualify — it isn't pressed, so it holds onto more water and more FODMAPs.
• Tempeh — made from whole soybeans, but fermentation breaks the FODMAPs down, so a 100g serve is low FODMAP with roughly 18-20g of protein.
• Canned lentils and canned chickpeas, rinsed and drained — canning pulls FODMAPs out into the liquid, which is why a modest ¼ cup portion (about 46g lentils, 42g chickpeas) is the low FODMAP amount per meal.
• Peanut butter and low FODMAP seeds (peanuts, pumpkin seeds) — a 2-tablespoon (32g) peanut butter serve is low FODMAP and adds protein and fat.
• Quinoa and oats — both low FODMAP grains that add a bit of protein too, around 4g per half cup for quinoa.

The plant milk swap is where people get tripped up. Soy milk made from soy protein is low FODMAP, but soy milk made from whole soybeans is high FODMAP. Silk, the best-selling U.S. soy milk brand, lists its ingredients as "Soymilk (Soybeans, Water)" — the whole-soybean kind. That rules out the plant milk a lot of vegans reach for first. Unsweetened almond milk is the simpler, safer choice here: it's low FODMAP at a full cup, and Monash reminds people that plant milks don't naturally contain calcium, so look for one fortified above 120mg of calcium per 100ml.

There's also vitamin B12, a nutrient your body needs to make red blood cells and keep nerves working. It occurs naturally only in animal foods, so vegans need it from fortified foods or a supplement; the adult target is 2.4 micrograms a day. Fortified soy milk is how a lot of vegans normally cover this, but since the fortified soy milk on shelves is the whole-soybean, high-FODMAP kind, this plan can't lean on it either. Ask a doctor or dietitian about a B12 supplement while you're doing the strict phase.

The $79.41 grocery list (Walmart, July 2026)

Store-brand (Great Value) where it exists. Prices come from walmart.com listings checked July 20, 2026, so treat them as estimates — produce prices swing by season and store, and the tempeh price is an estimate since Walmart's own listing didn't show a fixed online price at the time of writing.

Assumes you already have salt, pepper, and dried herbs on hand. Canned lentils can be hard to find in stock; a bag of dry lentils, cooked and portioned yourself, works as a cheaper fallback. Garlic-infused oil pricing varies a lot ($4–6.50 depending on brand); if you'd rather skip it, plain oil plus scallion greens works instead (see the swaps table). The rice, oats, quinoa, peanut butter, pumpkin seeds, and maple syrup all carry over well into a second week.

Batch-cook these on day one (about 70 minutes)

• Lentil-tomato sauce (4 servings): Sauté grated carrot and diced zucchini in a tablespoon of garlic-infused oil. Add both cans of diced tomatoes, about 1 cup of rinsed canned lentils, and a splash of water. Simmer 20 minutes, then stir in scallion greens at the end. Splitting this into 4 servings keeps each portion at the ¼ cup Monash serve.
• Roast tofu tray: Press and cube both blocks of tofu. Toss with vegetable oil, salt, and pepper, and roast at 425°F for about 30 minutes until golden. Some goes into tonight's dinner; the rest goes into tomorrow's scramble and stir-fry.
• Pot of rice (3 cups dry) and a batch of quinoa (1 cup dry).
• Cube the tempeh and keep it in the fridge, ready to sauté in vegetable oil for two dinners later in the week.

Food-safety note: buy garlic-infused oil instead of making your own at home. Homemade garlic-in-oil can carry a botulism risk unless it's acidified commercially.

The 7-day plan (~1,500–1,700 calories/day)

Calories throughout are approximate, based on USDA FoodData Central entries for firm tofu (~245 kcal per 170g serve), tempeh (~195 kcal per 100g), cooked quinoa (~222 kcal/cup), lentils (~58 kcal/¼ cup), canned chickpeas (~58 kcal/¼ cup), peanut butter (~188 kcal/2 tbsp), unsweetened almond milk (~35 kcal/cup), and rolled oats (~150 kcal/40g dry), plus rice, fruit, and vegetable calories at typical values. This plan targets one moderately active adult; scale portions up or down for your own goal.

Portion watch-outs for this plan

Most low FODMAP lists you'll find online are years out of date, and a few of the calls above depend on details that trip people up. Here's what's behind them, current as of July 2026:

Easy swaps

How do you cook without onion and garlic?

Garlic and onion are high in fructans, a type of FODMAP carb, and fructans dissolve in water but not in oil. Monash explains that fructans are water soluble but not fat soluble, which is why a commercially made garlic-infused oil works: it carries the garlic flavor into your food while leaving the fructans behind. One bottle does most of the work in this plan's sauce, stir-fries, and roasted vegetables. For fresh onion flavor, Monash recommends using just the green tops of spring onions or chives, added near the end of cooking. Buy garlic-infused oil instead of making your own at home — commercial versions are made safely, but homemade garlic-in-oil carries a real botulism risk.

How long should I eat this way?

Two to six weeks. Then you stop restricting and start testing again. Monash is clear that the strict phase is meant to run 2-6 weeks, not for life. Once your symptoms settle, you move to reintroduction, adding back one FODMAP group at a time over roughly 6 to 8 weeks. After that comes personalization, where you eat everything you tolerate and limit only the foods that actually trigger you. This matters even more on a vegan version of the diet. The strict phase already cuts deep into your plant protein options, so staying on it longer than necessary works against your nutrition, not for it. If losing weight is also a goal while you do this, our guide to losing weight on low FODMAP covers how to set a calorie target safely alongside the diet. Monash recommends running the whole process, and reintroduction especially, with a registered dietitian.

Will I get enough protein, iron, and B12 on this plan?

Protein-wise, yes, if you hit the portions above. A day of 170g tofu (about 25g protein), a ¼ cup of lentils or chickpeas (roughly 4-5g each), and a couple of tablespoons of peanut butter (7g) adds up close to what a moderately active adult needs, and Monash confirms tofu is also a good source of iron and zinc. B12 is the harder one. It occurs naturally only in animal foods, so the National Institutes of Health recommends vegans get it from fortified foods or a supplement, aiming for 2.4 micrograms a day. Since the usual fortified soy milk fix is off the table here (it's the high-FODMAP, whole-soybean kind), talk to a doctor or dietitian about a B12 supplement, especially if you stay on the strict phase for the full 6 weeks. If you're keeping eggs and dairy in the mix instead, the vegetarian version of this plan covers those nutrients more easily.

This article covers meal logistics and cost. It isn't medical advice. Combining a vegan diet with the low FODMAP diet restricts more food groups than either one alone, so it's best done with guidance from a doctor or registered dietitian, especially around protein, iron, calcium, and B12, and during the reintroduction phase. FODMAP serving sizes here reflect Monash University guidance as of July 2026, based on the sources linked above; those sizes can change as foods get re-tested, so the Monash FODMAP app remains the most current source. Calorie figures are approximate and come from the USDA FoodData Central entries linked above. Prices are walmart.com listing estimates from July 20, 2026, and will vary by store and season.