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Index
PART I
Chapter 1: Noodles - Rice & Soup
Drunkard’s Noodles
Chicken Wonton Soup - Kiao Nam Gai
Herbal Chicken Soup With Bitter Melon
Pumpkin Coconut Soup
Red Curry With Bamboo Shoots & Coconut Milk
Chapter 2: Poultry
Cashew Chicken
Chicken & Basil Stir-Fry
Easy Thai Chicken
Ginger Chicken
Green Curry Chicken
Spicy & Salty Fried Chicken Wings
Spicy Stir-Fried Chicken With Eggplant
Chapter 3: Beef
Basil Beef
Steak Noodle Bowl
Chapter 4: Seafood
Thai Fish Cakes
Sweet and Chili Sauce
Thai Green Curry With Seafood
Thai Grilled - Baked Fish
PART II
Hot & Sour Soup
Wonton Soup
Chapter 2: Seafood
Honey Walnut Shrimp
Steamed Fish
Stir-Fried Shrimp & Scallions
Chapter 3: Poultry
Kung Pao Chicken - Keto-Friendly
Orange Chicken
Chapter 4: Pork
Chinese Pork BBQ (Char Siu)
Chinese Pork Dumplings
Chop Suey
Easy Moo Shu Pork
Peking Pork Chops - Slow-Cooked
Chapter 5: Other Chinese Dishes
Crispy Tofu With Sweet & Sour Sauce
Shiitake & Scallion Lo Mein
PART III
Chapter 1 Introduction to the Low FODMAP diet
Getting Started
What is IBS?
Who is the diet for?
History of the low FODMAP diet
What does FODMAP stand for?
Sources of Fructans
Sources of Galactans
Sources of Polyols
Effectiveness and Risks of the low FODMAP diet
Chapter 2: Benefits of the Low FODMAP diet
Benefits of a Grain Free Diet
Chapter 3: Starting the Low FODMAP diet
Getting Diagnosed with IBS and FODMAP Tests
Medical Tests for IBS
Breaking down FODMAPS
Fermentable
Oligo-Saccharies
Di-Saccharies
Mono-Saccharides
And Polyols
The Elimination Phase
The Reintroduction Phase
Maintenance Phase
Low FODMAP Diet with Vegan/Vegetarian Diet
Low FODMAP Diet and Diabetes
Low FODMAP Diet for Children
Exercise on the Low FODMAP Diet
Reasons the Diet May Not Be Working
Chapter 4: Low FODMAP diet foods
Reading and Understanding Nutrition Fact Label
Chapter 5: Low FODMAP Diet Meal plan
Low FODMAP Breakfast Recipes:
Small Banana Pancakes
Ingredients
Instructions
Roasted Sausage and Vegetable Breakfast Casserole
Ingredients
Instructions
Blueberry Low FODMAP Smoothie
Ingredients:
Instructions:
Banana and Oats FODMAP Breakfast Smoothie
Ingredients
Instructions
Blueberry, Banana, and Peanut Butter Breakfast Smoothie
Ingredients
Instructions:
Kale, Ginger, and Pineapple Breakfast Smoothie
Ingredients:
Instructions:
Strawberry and Banana Breakfast Smoothie
Ingredients:
Instructions:
Low FODMAP Soups and Salads:
Apple, Carrot, and Kale Salad
Ingredients:
Instructions:
Green Bean, Tomato, and Chicken Salad
Ingredients:
Instructions:
Tuna Salad Low FODMAP Style
Ingredients
Instructions
Low FODMAP Pumpkin Soup
Ingredients
Instructions
Quinoa and Turkey Meatball Soup
Ingredients:
Instructions:
Mixed Vegetable, Bean and Pasta Soup
Ingredients:
Instructions:
Vegan Options:
Low FODMAP Coconut and Banana Breakfast Cookie
Ingredients:
Instructions:
Lemon and Garlic Roasted Zucchini
Ingredients:
Instructions:
Rainbow Low FODMAP Slaw
Ingredients:
Ingredients:
Vegan Roasted Red Pepper Farfalle
Ingredients:
Instructions:
Breakfast Meal Plan Ideas:
Lunch Meal Plan Ideas:
Dinner Meal Plan Ideas:
14- Day Meal Plan
Week One:
Week Two:
Vegan 7-Day Meal Plan
Chapter 6: Low FODMAP diet tips and tricks for success
Chapter 7: Low FODMAP diet FAQ
Q. I am following the low FODMAP diet and still experiencing symptoms, is this the right diet for me?
Q. Can I follow the low FODMAP diet as a vegetarian?
Q. How do I make sure I’m getting enough Fiber?
Q. Should I eat Larger or Smaller Meals on the Low FODMAP Diet?
Q. What is the rule with fats and oils on the Low FODMAP Diet?
Q. Can I eat meat on the low FODMAP Diet?
Q. What happens if I break my diet?
Q. Is this a lifestyle?
PART IV
Chapter 1: What Is Carnivore Diet?
Chapter 2: Recipes for Tasty Appetizers
Oven-Baked Chicken Wings
Steak Nuggets
Grilled Shrimp
Roasted Bone Marrow
Bacon-Wrapped Chicken Bites
Salami Egg Muffins
3-Ingredients Scotch Eggs
Chapter 3: Quick and Easy Everyday Recipes
Carnivore Waffles
Chicken Bacon Pancakes
Garlic Cilantro Salmon
Mustard-Seared Bacon Burgers
Crockpot Shredded Chicken
Chapter 4: Weekend Dinner Recipes
Organ Meat Pie
Smokey Bacon Meatballs
Steak au Poivre
Skillet Rib Eye Steaks
Pan-Fried Pork Tenderloin
Carnivore Chicken Enchiladas
PART V
Chapter 1: Health Benefits of the Diet
Chapter 2: Sirtfood Juice Recipes
Green Juice
Blueberry Kale Smoothie
Tropical Kale Smoothie
Strawberry Oatmeal Smoothie
Chapter 3: Main Course Recipes for Sirtfood Diet
Green Juice Salad
King Prawns and Buckwheat Noodles
Red Onion Dhal and Buckwheat
Chicken Curry
Chickpea Stew With Baked Potatoes
Blueberry Pancakes
Sirtfood Bites
Flank Steak With Broccoli Cauliflower Gratin
Kale Celery Salad
Buckwheat Stir Fry
Kale Omelet
Tuna Rocket Salad
Turmeric Baked Salmon
Chapter 4: One-Week Meal Plan
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