Big leafy bowl with fennel, cucumber, hearts of palm and chicken.

• Lettuce — 3 cups mixed leaves
• Fennel — 4 oz (½ bulb)
• Cucumber — 5¼ oz (½)
• Hearts of palm — 2 Tbsp
• Cooked chicken — 4¼ oz (or shrimp)
• Garlic-infused olive oil — 2 Tbsp
• Lemon — 2 tsp
• Pumpkin seeds — 1 Tbsp
• Sea salt

1. Pile the leaves and veg in a bowl.
2. Toss with oil, lemon and salt.
3. Top with the protein and pumpkin seeds.

A use-what's-on-hand template — sub any approved leafy for lettuce, swap leftover shrimp for chicken, etc. The dressing ratio (2 Tbsp oil : 2 tsp lemon) is the structure.

Per serving · estimated from USDA FoodData Central. Not medical advice — keep your nutritionist in the loop.

No-cook assembly; portions per Monash University low-FODMAP serving sizes.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.