Carrot sticks with an avocado dip.

• Carrot — 1¾ oz (1 small)
• Avocado — 2 Tbsp, mashed
• Lemon (squeeze)
• Chives
• Sea salt

1. Cut the carrot into sticks.
2. Mash the avocado with lemon, chives and salt; dip and eat.

Chives (not green onion bulbs) are FODMAP-friendly — the bulb is high in fructans but the green stems are not.

Calories ≈ 65 kcal · Protein 1 g · Carbs 7 g · Fat 5 g · Fiber 4 g

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.