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Steady Table
A 90-Day Low-FODMAP Kitchen
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Recipes
Notes
04
Recipes
Every dish on the program — 95 in all, grouped by meal.
Breakfast
22
A → Z
⇄
Mosaic
Breakfast
Berry-coconut smoothie
Mixed berries blended with coconut and flax.
5 min
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Monday · Week 4
Breakfast
Blueberry chia pudding
Plain coconut chia with blueberries.
5 min + overnight
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Wednesday · Week 3
Breakfast
Cassava crepes, lemon & maple
Thin grain-free crepes with lemon and maple.
15 min
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Friday · Week 3
Breakfast
Cassava-flour pancakes, maple & berries
Grain- and egg-free pancakes with maple and blueberries.
15 min
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Friday · Week 1
Breakfast
Coconut yogurt & kiwi bowl
Coconut yogurt with kiwi and tiger nuts.
4 min
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Thursday · Week 1
Breakfast
Coconut yogurt parfait
Layered coconut yogurt, raspberries and seeds.
4 min
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Monday · Week 3
Breakfast
Coconut–blueberry chia pudding
Make-ahead coconut chia with blueberries and toasted seeds.
5 min + overnight
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Monday · Week 1
Breakfast
Green ginger smoothie
Spinach, ginger and banana blended with coconut.
5 min
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Tuesday · Week 1
Breakfast
Green-banana coconut porridge
Warm porridge of mashed firm banana, coconut and chia.
12 min
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Thursday · Week 2
Breakfast
Kiwi chia pudding
Coconut chia topped with fresh kiwi.
5 min + overnight
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Tuesday · Week 4
Breakfast
Pineapple-coconut chia pudding
Coconut chia with pineapple and mint.
5 min + overnight
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Wednesday · Week 2
Breakfast
Pumpkin-spice chia pudding
Coconut chia with pumpkin purée and warm spice.
5 min + overnight
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Sunday · Week 1
Breakfast
Salmon cakes over greens + avocado
Leftover salmon cakes on dressed greens.
8 min
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Saturday · Week 4
Breakfast
Salmon over wilted spinach + avocado
Salmon on wilted spinach with avocado.
10 min
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Saturday · Week 1
Breakfast
Sardines/salmon over greens + avocado
Sardines or leftover salmon over greens.
8 min
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Saturday · Week 3
Breakfast
Savory greens & fish bowl
Sautéed greens with leftover fish and avocado.
8 min
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Tuesday · Week 2
Breakfast
Strawberry-coconut smoothie
Strawberries and coconut over a banana base.
5 min
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Friday · Week 2
Breakfast
Sweet-potato & beef hash
Sweet potato, ground beef and kale.
15 min
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Wednesday · Week 4
Breakfast
Sweet-potato & pork herb hash
Sweet potato and ground pork with herbs.
15 min
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Tuesday · Week 3
Breakfast
Sweet-potato & turkey hash, ginger
The turkey hash with a gingery edge.
15 min
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Saturday · Week 2
Breakfast
Sweet-potato & turkey herb hash
Sweet potato, ground turkey and kale, lifted with green-onion tops.
15 min
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Wednesday · Week 1
Breakfast
Tropical smoothie bowl
Thick pineapple-coconut bowl with seeds and berries.
6 min
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Monday · Week 2
Lunch
27
Lunch
Beef braise + sauteed chard
Reheated beef stew with chard.
6 min
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Thursday · Week 3
Lunch
Big crunch bowl
Crunchy lettuce, cucumber and carrot with chicken.
12 min
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Saturday · Week 2
Lunch
Big house salad
House bowl of endive, radicchio, fennel and chicken.
12 min
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Saturday · Week 3
Lunch
Big market salad
Big leafy bowl with fennel, cucumber, hearts of palm and chicken.
12 min
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Saturday · Week 1
Lunch
Chicken kebab + radicchio salad
Leftover kebab over radicchio and cucumber.
6 min
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Friday · Week 4
Lunch
Chicken lettuce cups
Chicken, cucumber and radish in lettuce cups.
8 min
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Wednesday · Week 1
Lunch
Chicken over fennel & radicchio
Sliced leftover chicken on a crisp fennel-radicchio salad.
8 min
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Friday · Week 2
Lunch
Chicken over watercress & fennel
Leftover chicken on watercress and fennel.
6 min
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Tuesday · Week 3
Lunch
Chopped garden salad
Everything chopped small, with chicken and avocado.
12 min
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Monday · Week 4
Lunch
Cod over watercress & fennel
Leftover cod over watercress and fennel.
6 min
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Tuesday · Week 4
Lunch
Fish stew + green beans
Reheated fish stew with green beans.
6 min
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Tuesday · Week 2
Lunch
Ginger-lime poached chicken & daikon noodles
Poached chicken over daikon and cucumber ribbons.
12 min
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Monday · Week 2
Lunch
Lamb & radicchio salad
Leftover lamb with radicchio, cucumber and mint.
8 min
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Friday · Week 1
Lunch
Lemon-herb chicken & shaved fennel salad
Chicken over a fennel-watercress salad.
10 min
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Monday · Week 1
Lunch
Meatballs over spaghetti squash
Leftover meatballs over spaghetti squash.
8 min
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Wednesday · Week 4
Lunch
Poached chicken batch + bok choy
Gently poached chicken for the week, plus bok choy.
30 min
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Sunday · Week 2
Lunch
Pork wraps + cucumber
Leftover pork with cucumber in lettuce.
6 min
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Wednesday · Week 2
Lunch
Roast chicken + root veg batch
A big tray of chicken and roots for leftovers.
60 min
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Sunday · Week 3
Lunch
Roast chicken + roots batch
Sunday batch roast for the week's lunches.
60 min
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Sunday · Week 4
Lunch
Salmon & green-bean salad
Niçoise-style — no potato, tomato or egg: salmon, green beans, crunch.
12 min
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Monday · Week 3
Lunch
Salmon & shaved fennel
Salmon over shaved fennel and watercress.
8 min
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Friday · Week 3
Lunch
Salmon, butternut & kale warm bowl
Leftover salmon over butternut and kale.
8 min
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Tuesday · Week 1
Lunch
Sardine & greens plate
Tinned sardines over watercress and cucumber.
6 min
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Wednesday · Week 3
Lunch
Scallops or chicken over garden salad
Seared scallops (or sliced chicken) over a garden salad.
8 min
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Thursday · Week 4
Lunch
Shrimp & watercress salad
Leftover shrimp over watercress with a lime-ginger dressing.
8 min
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Thursday · Week 2
Lunch
Sunday roast chicken & roots
Batch-roast chicken with herbs and roots; save extras for lunches.
60 min
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Sunday · Week 1
Lunch
Turkey hash over watercress
Reheated hash over watercress with avocado.
6 min
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Thursday · Week 1
Dinner
28
Dinner
Bison steak & cassava fries
Seared bison with baked cassava fries and green beans.
30 min
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Saturday · Week 1
Dinner
Coconut-curry chicken
Gentle coconut curry with turmeric and ginger over taro.
30 min
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Saturday · Week 2
Dinner
Coconut-curry or fresh fish + butternut
Leftover curry, or quick fish, with roasted butternut.
25 min
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Sunday · Week 2
Dinner
Coconut-ginger fish stew
Cod in a gingered coconut broth with bok choy and zucchini.
25 min
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Monday · Week 2
Dinner
Ginger-herb chicken kebabs
Skewered chicken, zucchini and carrot over greens.
25 min
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Thursday · Week 4
Dinner
Ginger-turmeric chicken sheet pan
Ginger-turmeric chicken with roots and bok choy.
30 min
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Tuesday · Week 1
Dinner
Ginger-turmeric chicken thighs
Crisp-skin chicken thighs with roasted turnip and carrot, sautéed chard.
30 min
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Thursday · Week 2
Dinner
Herb-roasted chicken, braised fennel
Herb chicken thighs with fennel and carrot braised in stock.
30 min
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Monday · Week 3
Dinner
Lamb shoulder braise, rutabaga mash
Lamb shoulder braised until tender, over rutabaga mash.
2½ hrs (35 min active)
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Saturday · Week 3
Dinner
Lemon-herb baked cod
Baked cod with roasted zucchini and green beans.
20 min
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Monday · Week 4
Dinner
Lemongrass-ginger pork wraps
Fragrant pork mince with water chestnuts and carrot in lettuce cups.
20 min
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Tuesday · Week 2
Dinner
Maple-sage pork tenderloin
Roast tenderloin with maple and sage, carrots, parsnip and chard.
30 min
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Saturday · Week 4
Dinner
No-wine beef stew
Comforting nightshade- and wine-free beef braise.
2½ hrs (30 min active)
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Wednesday · Week 3
Dinner
Orange-glazed chicken thighs
Chicken thighs with a light orange-thyme glaze, celeriac mash and spinach.
30 min
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Friday · Week 3
Dinner
Pan-fried cod, lemon & parsley
Cod pan-fried in garlic oil with lemon and parsley.
20 min
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Thursday · Week 3
Dinner
Parchment-baked cod
Cod baked in a parchment parcel with veg.
20 min
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Friday · Week 1
Dinner
Rosemary lamb chops, celeriac mash
Seared lamb chops with celeriac mash and chard.
25 min
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Thursday · Week 1
Dinner
Saffron shrimp
Shrimp poached in a saffron coconut broth with fennel and green-onion tops.
18 min
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Tuesday · Week 3
Dinner
Salmon & roasted butternut bowl
Seared salmon with roasted butternut and kale.
25 min
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Sunday · Week 1
Dinner
Salmon cakes
Egg-free salmon cakes, crisp and herby.
25 min
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Friday · Week 4
Dinner
Seared scallops, cucumber-fennel salad
Seared scallops with a cool salad and a little taro.
25 min
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Wednesday · Week 4
Dinner
Seared scallops, parsnip puree
Seared scallops over parsnip purée with spinach.
25 min
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Wednesday · Week 1
Dinner
Seared sockeye salmon, garlicky greens
Crisp-skin salmon with green beans and zucchini.
20 min
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Monday · Week 1
Dinner
Shrimp & bok choy over spaghetti squash
Ginger shrimp on spaghetti-squash strands.
20 min
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Wednesday · Week 2
Dinner
Steamed cod, ginger-scallion oil
Steamed cod finished with hot ginger-scallion oil.
20 min
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Friday · Week 2
Dinner
Turkey herb meatballs, zoodles
Egg-free turkey meatballs over zucchini noodles.
25 min
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Tuesday · Week 4
Dinner
Whole fish or chicken + butternut & kale
High-heat roast/tray-bake; chicken to 175°F (79°C) at the thigh.
35 min
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Sunday · Week 4
Dinner
Whole roasted fish or chicken + butternut
High-heat roast/tray-bake; chicken to 175°F (79°C) at the thigh.
35 min
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Sunday · Week 3
Snack
18
Snack
Avocado-cucumber, lemon & chives
Quick avocado-cucumber bite.
3 min
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Monday · Week 3
Snack
Cantaloupe & mint
Cantaloupe with mint.
2 min
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Saturday · Week 1
Snack
Carrot sticks + avocado-chive dip
Carrot sticks with an avocado dip.
4 min
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Friday · Week 1
Snack
Coconut yogurt + blueberries
Coconut yogurt with blueberries.
2 min
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Thursday · Week 2
Snack
Coconut yogurt + pineapple
Coconut yogurt with pineapple and mint.
2 min
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Monday · Week 2
Snack
Coconut yogurt + raspberries
Coconut yogurt with raspberries.
2 min
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Tuesday · Week 1
Snack
Coconut yogurt + strawberries
Coconut yogurt with sliced strawberries.
2 min
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Tuesday · Week 3
Snack
Cucumber & smashed avocado
Cucumber rounds with smashed avocado.
3 min
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Monday · Week 1
Snack
Dragon fruit & pumpkin seeds
Dragon fruit with pumpkin seeds.
3 min
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Friday · Week 2
Snack
Grapes & pumpkin seeds
Grapes with pumpkin seeds.
2 min
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Sunday · Week 1
Snack
Honeydew & mint
Honeydew with mint.
2 min
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Saturday · Week 2
Snack
Kiwi & tiger nuts
Kiwi with tiger nuts.
2 min
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Tuesday · Week 2
Snack
Mandarin & pumpkin seeds
Mandarins with pumpkin seeds.
2 min
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Wednesday · Week 2
Snack
Mandarin & tiger nuts
Mandarins with tiger nuts.
2 min
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Thursday · Week 4
Snack
Orange & pumpkin seeds
A segmented orange with pumpkin seeds.
2 min
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Wednesday · Week 1
Snack
Pineapple & mint
Pineapple with mint.
2 min
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Friday · Week 4
Snack
Strawberries & coconut yogurt
Sliced strawberries through coconut yogurt.
2 min
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Thursday · Week 1
Snack
Strawberries & pumpkin seeds
Strawberries with pumpkin seeds.
2 min
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Tuesday · Week 4