low FODMAP food diary 8 Sita - karlijnskitchen.com

Low FODMAP food diary #8 – Sita

Today’s food diary is Sita’s. Sita is a personal trainer and she sports a lot. I found it super interesting to read a low FODMAP food diary from someone who sports a lot. I think many people can get inspiration from Sita’s meals. I did for sure! 

I am Sita Willemse, 43 years young, born and raised in Amsterdam and I live together with my boyfriend Jean-Paul and my cat Prulletje. I work in fitness. I am a personal trainer, I give group classes and fitness training and I work in a gym as a group class coördinator. I do sports about 10 hours per week, it is my life, I love it. I also like dancing, walking in the city, holidays, going out, eating with friends and thrillers.

The low FODMAP diet has worked very well for me and I found out which foods I cannot have. I started last winter under the guidance of a dietician and the results were amazing. After 15 years I got rid of my stomach pains. When I am on holidays, I can often eat things that give me problems when I am at home, such as beans, onions, milk chocolate, normal bread, normal milk. So part of my problems really come from stress and a busy life. When I am home and back at work, I cannot have those foods without problems.

I must say that I am eating a lot of the seem fruits and vegetables since I am following the diet. That makes it a bit boring. Now and then, when I eat with other people or in a restaurant I let it go and I accept having some complaints.

Note by Karlijn: note that Sita has already finished the re-introduction phase and has reintroduced FODMAPs back into her diet. Some of the things she eats, such as spelt pasta, are not suitable for people who have just started the elimination phase. 

Sita’s low FODMAP food diary

Monday the 4th of September

Breakfast – 08:00

Café latte with lactose-free milk, gluten-free oatmeal made with water with egg protein from XXL nutrition vanilla flavour, hempseeds, chia seed, linseed, psyllium fibre, almonds, orange and strawberries.

On Monday and Tuesday, I have to get up at 05:45 because I start early, so I prepare my breakfast the evening before. I don’t eat this all at once but in three times in between work.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Lunch – 14:30

Scrambled eggs made with 1 egg and 2 egg whites with spinach, red bell pepper and cherry tomatoes with a slice of cheese on top. With some carrots and lettuce below.

An entire pot of 1 litre of ginger tea.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Snack – 17:00

3 dark chocolate rice thins with a thick layer of peanut butter on top (the chocolate is on the bottom)

low FODMAP food diary 8 Sita - karlijnskitchen.com

Dinner – 19:00

Surinam chicken with green beans and baked potatoes with a can of coke zero

Tuesday the 5th of September

Breakfast – 08:00

Café latte with lactose-free milk. Teff breakfast made with water with egg protein with chocolate flavour, chlorella, chia seeds, linseed, psyllium fibre, sunflower seeds and white grape. I also have this breakfast in three times in between work.

Lunch – 14:30

Omelet made with 1 egg and 2 egg whites with spinach, red bell pepper and cherry tomatoes with a slice of cheese on top of two slices of sourdough spelt bread.

A litre of ginger tea.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Dinner – 19:30

Fish with vegetables and a can of coke zero.

Snack – 21:00 

A birthday with friends: 2 glasses of white wine and plain chips

Wednesday the 6th of September

Breakfast – 08:00

Café latte with lactose-free milk. A protein shake made with vanilla flavoured egg protein, with spinach, cucumber, some strawberries, psyllium fibre and chia seeds, made with water.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Lunch – 11:00

After the spinning class, I am super hungry. Two slices of sourdough spelt bread with mustard, butter and slices of chicken breast, a boiled egg with some rocket lettuce.

A litre jasmine tea. I don’t drink it all at once of course, but I am crazy about tea.

Snack – 16:00

Liquorice mix, I bought it for the movie tonight, but I couldn’t stop myself from eating it.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Dinner – 19:00

Spelt pasta with bell pepper, tomato, parmesan cheese and a salad with feta, carrot and cucumber.

Snack – 21:30

Movie with the rest of the liquorice and a bottle of coke zero.

Thursday the 7th of September

Breakfast – 08:30

Café latte with lactose-free milk, lactose-free yoghurt with orange, kiwi, psyllium fibre, chia seed and walnuts.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Snack – 11:30

After class: two small peanut bars

Lunch – 14:00

An omelette 1 egg and 2 egg whites with spinach, red bell pepper and cherry tomatoes with a slice of cheese on top.

One litre of green tea.

Dinner – 19:00

Sushi bowl with rice, smoked salmon, spinach, wasabi, soy sauce, mayonnaise, red bell pepper, cucumber, nori, carrots, ginger, sesame seed, 1/4 avocado and 10 edamame beans.

A can of coke zero

low FODMAP food diary 8 Sita - karlijnskitchen.com

Friday the 8th of September

Breakfast – 09:00

Café latte with lactose-free milk, a protein shake made with chocolate flavoured egg protein, spinach, cucumber, raspberries and psyllium fibre, made with water.

low FODMAP food diary 8 Sita - karlijnskitchen.com

Lunch – 13:00

Salad with rocket lettuce, smoked chicken, cucumber, pumpkin seeds, olives, red bell pepper, carrots, broccoli and 1/4 avocado.

A litre of green tea

Snack – 17:00

Three dark chocolate rice thins with peanut butter. Café latte with lactose-free milk

Dinner – 19:30

Shrimps with zucchini, red bell pepper, red pepper and lime

1 gin tonic and a can of coke zero

low FODMAP food diary 8 Sita - karlijnskitchen.com

Saturday the 9th of September

Breakfast – 09:30

Café latte with lactose-free milk, lactose-free vanilla yoghurt with kiwi, pineapple, cinnamon, walnut, raspberries, hemp seeds, psyllium fibre, chia seeds, sunflower seeds

low FODMAP food diary 8 Sita - karlijnskitchen.com

Lunch – 12:30 

2 caramel Snack a Jacks with peanut butter

Coke zero

low FODMAP food diary 8 Sita - karlijnskitchen.com

The rest of the day – 16:00 – 00:00

Festival: white wine, vodka and fries with mayonnaise

Sunday the 10th of September

Breakfast – 10:00

A slice of cheese with two slices of sourdough spelt bread and a boiled egg, café latte with lactose-free milk

Lunch – 15:00

Hangover meal! I baked gluten-free pancakes, on the picture one with a slice of cheese and another one with maple syrup

low FODMAP food diary 8 Sita - karlijnskitchen.com

Dinner – 19:00

Pumpkin with carrot from the oven with a piece of salmon and baked potatoes

Coke zero and a pot of jasmine tea

Sita, thank you for sharing your food diary! If you would like to follow Sita, you can check her Facebook and Instagram page! 

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