21 Easy IC/BPS Plate™ Meals
Learn how to build IC/BPS friendly meals
Sample Menus
This section contains examples of IC/BPS Plate™ meals, as well as snacks and treats. These sample menus are not a strict dietary guide. Given that food sensitivities vary among those with IC/BPS, some of the sample meals may not reflect your individual triggers. Also, we all have foods we like and don’t like. Some of the examples may not reflect your individual taste preferences.
So, go ahead:
- Modify the meals to ensure you are not including any foods or beverages that you find bothersome.
- Change suggested items to other options in the same food group that you like to eat.
- Follow the formula provided, so your body is getting the nutrients needed for good health.
Remember no single food contains all the nutrients you need daily so you must vary you food choices…select different foods even within food groups.
7 IC/BPS PLATE™ BREAKFAST MEALS
EGGS, HOW YOU LIKE’EM
¼ plate grain: Whole Wheat Toast
¼ plate protein: Scrambled Eggs
¼ plate vegetable: Sautéed Green Bell Peppers and Onions
¼ plate fruit: Fruit Salad (Blueberries, Watermelon, and Peaches)
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Blueberries are rich in antioxidants—natural substances in foods that help fight damage to cells in the body.
WHEATENA WITH PECANS
¼ plate grain: Wheatena
¼ plate protein: Pecans, Low-fat Milk
¼ plate vegetable: Grab a veggie for a morning snack
¼ plate fruit: Pear Nectar
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Limit juices, as they are less filling and can be high in sugar and calories.
SPINACH/ARTICHOKE OMELET
¼ plate grain: Breakfast Potatoes
¼ plate protein: Spinach/Artichoke Omelet
¼ plate vegetable: Spinach, Artichokes
¼ plate fruit: Prunes
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: For variety, substitute a starchy vegetable such as potatoes for a grain serving. Potatoes are bladder friendly good sources of Vitamin C.
CINNAMON CHEESE TOAST
¼ plate grain: Oat or Whole Grain Bread
¼ plate protein: Cottage Cheese with Cinnamon
¼ plate vegetable: Celery and/or Radish Slices
¼ plate fruit: Honeydew Melon
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Cinnamon is good for heart health.
COLD CEREAL
¼ plate grain: Raisin Bran Cereal
¼ plate protein: Skim or Low-fat Milk
¼ plate vegetable: Carrot Sticks (Enjoy them now or as a morning snack with Ricotta cheese)
¼ plate fruit: Blueberries
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Selecting foods high in whole grains, for example raisin bran is high in fiber and can help reduce constipation.
OATMEAL WITH WALNUTS AND BANANA
¼ plate grain: Oatmeal
¼ plate protein: Chopped Walnuts, Milk
¼ plate vegetable: Celery Sticks (enjoy now or for a morning snack with a tablespoon of peanut butter)
¼ plate fruit: Banana
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Oats are heart healthy and oatmeal keeps you feeling fuller for longer than most other cereals.
BREAKFAST OF CHAMPIONS
¼ plate grain: Multigrain Cheerios
¼ plate protein: Milk, Skim or Low-fat
¼ plate vegetable: None (Plan on getting your vegetable at another meal or for a snack)
¼ plate fruit: Watermelon
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: If vegetables don’t fit in with your breakfast, either double up at lunch or go with carrot and celery sticks for a snack.
7 IC/BPS PLATE™ LUNCHES
ROAST TURKEY SANDWICH
¼ plate grain: Oat Bread
¼ plate protein: Roast Turkey
¼ plate vegetable: Baby Spinach and Avocado
¼ plate fruit: Canned or Fresh Apricots
Dairy/Drink: Fortified Almond Milk
TIP: Skip the mayo. Instead, mash an avocado and spread it on sandwich bread. Use baby spinach as a more nutritious alternative to iceberg lettuce.
COBB SALAD
¼ plate grain: Corn Muffin
¼ plate protein: Virginia Ham, Eggs, Bacon Bits
¼ plate vegetable: Mixed Dark Leafy Greens
Olive Oil with Thyme and Oregano Salad Dressing
¼ plate fruit: Dried or Stewed Cherries
Dairy: Skim or Low-fat Milk
TIP: Leafy greens are full of vitamins, minerals, and phytochemicals. The darker the green, the more nutrients.
GRILLED CHEESE SANDWICH
¼ plate grain: Whole Wheat Bread
¼ plate protein: Mild American Cheese
¼ plate vegetable: Cole Slaw Salad with Raisins and Mayonnaise
¼ plate fruit: Watermelon
Dairy/Drink: Fortified Rice Milk
TIP: Rice milk is a grain beverage made from brown rice. It offers an alternative to those who are lactose intolerant or sensitive to soy products. Choose a brand fortified with calcium.
PICNIC LUNCH
¼ plate grain: Whole Grain Crackers or Bread
¼ plate protein: Hardboiled Egg
¼ plate vegetable: Green, Red and Yellow Bell Pepper Slices
¼ plate fruit: Apple Chunks
Dairy: Mozzarella sticks
Drink: Cucumber Water
TIP: For a flavor booster, add vegetables such as cucumber or red bell peppers to water.
QUINOA BURRITO BOWL
¼ plate grain: Pan-seared Quinoa
¼ plate protein: Black Beans
¼ plate vegetable: Corn, Bell Pepper, and Sautéed Red Onions
¼ plate fruit: Canned or Fresh Pears
Dairy: Shredded Monterey Jack Cheese
Drink: Water
TIP: Quinoa is a gluten-free grain that is rich in protein.
PASTA WITH WHITE CLAM SAUCE
¼ plate grain: Whole Grain Bread Stick
¼ plate protein: White Clam Sauce
¼ plate vegetable: Summer Squash, Mixed Green Salad with Garlic Olive Oil Dressing
¼ plate fruit: Peach
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Dip bread in a small amount of olive oil and herbs, instead of butter, to get the anti-inflammatory benefits.
LEFTOVERS DELIGHT
¼ plate grain: Quinoa with Almonds
¼ plate protein: Grilled Chicken
¼ plate vegetable: Garden Salad with Olive Oil and Mixed Herb Dressing
¼ plate fruit: Blueberries
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Cook up some extra servings at dinner time and package them for lunch. A quick zap in the microwave and you have a healthy, lunch at home or at the office!
7 IC/BPS PLATE™ DINNERS
GRILLED TUNA
¼ plate grain: Quinoa (with Toasted Almonds and Raisins)
¼ plate protein: Grilled Tuna
¼ plate vegetable: Roasted Carrots, Mixed Green Salad with Chickpeas, Olive Oil and Herb Dressing
¼ plate fruit: Banana
Dairy/Drink: Skim or Low-fat Milk
TIP: Tuna is a great source of Omega 3 fatty acids, which help to combat inflammation. Eat two three-ounce servings of cold-water, oily fish per week.
HAMBURGER
¼ plate grain: Multigrain Whole Wheat Roll
¼ plate protein: Hamburger
¼ plate vegetable: Black Bean Salad on a Bed of Romaine Greens
¼ plate fruit: Fresh or Canned Peaches
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Legumes, like beans, peas, and lentils, are nutrition super-foods, high in vitamins, minerals and phytochemicals, and fiber. In addition, they are inexpensive protein alternatives.
BROILED VEAL CHOP DINNER
¼ plate grain: Brown Rice with Sesame Seeds
¼ plate protein: Broiled Veal Chop
¼ plate vegetable: Grilled Asparagus, Cucumber Salad with Olive Oil and Dill Dressing
¼ plate fruit: Dates
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Dates are a great source of fiber and rich in antioxidants.
BROILED SALMON
¼ plate grain: Diced Rosemary Potatoes
¼ plate protein: Broiled Salmon
¼ plate vegetable: Green Beans, Mushroom Salad, Olive oil and Onion dressing
¼ plate fruit: Sliced Pears
Dairy/Drink: Fortified Almond Milk
TIP: Salmon is a great source of Omega-3 fatty acids, and onions are rich in antioxidants. Raw onions, however, may make you feel bloated, which can trigger IC symptoms. So, cooked onions are recommended for individuals with IC/BPS.
CHICKEN AND APRICOT RICE
¼ plate grain: White Rice with Dried Apricots
¼ plate protein: Baked Chicken
¼ plate vegetable: Broccoli, Cucumber Salad with Olive Oil and Basil Dressing
¼ plate fruit: Dried Apricots
Dairy: Add Skim or Low-fat Milk to Your Coffee Substitute
Drink: Coffee Substitute
TIP: Broccoli has lots of vitamins/ minerals and phytochemicals. It also is a great source of fiber.
STEAK DINNER
¼ plate grain: Baked Potato
¼ plate protein: Broiled, Grass-Fed T-bone Steak
¼ plate vegetable: Sautéed Brussels Sprouts
¼ plate fruit: Warm Fruit Salad with Honey
Dairy/Drink: Skim or Low-fat Milk
TIP: Go with lean beef and restrict steak dinners to no more than once a week.
BROILED SHRIMP DINNER
¼ plate grain: Couscous
¼ plate protein: Broiled Shrimp with Almonds
¼ plate vegetable: Sautéed Green Beans
¼ plate fruit: Bing Cherries
Dairy/Drink: Skim or Low-fat milk
TIP: Milk is a great source of vitamin D. Low levels of vitamin D are associated with pelvic pain.
40 IC/BPS SNACK FOODS AND TREATS
Well-balanced meals give you all of the vitamins, minerals, and phytochemicals needed for good health. Eat them regularly and you may have room in your diet for “discretionary” calories. Foods with no nutritional value other than calories are discretionary. We generally refer to them as “junk foods.”
These foods may satisfy your sweet or salty tooth. They are fine in small portions. But, in large amounts, they can lead to trouble. Junk foods contain compounds that fuel inflammation leading to chronic diseases such as heart disease, hypertension, obesity, and cancer….maybe even IC/BPS. So, moderation is the key. There is no such thing as a ‘bad’ food, but eating too many foods high in saturated fats, sugar, and salt can lead to health issues. In addition, these calorie-laden foods rarely contain the fiber needed to help prevent constipation. And, they don’t contain the numerous phytochemicals found in whole foods, that will help us fight disease.
Remember, as an occasional treat, discretionary calories are fine….just don’t overdo! Here are some items that might work for you. Calorie counts may vary based on specific products. Below is a rough estimate of calories with portion sizes.
| CRUNCHY | SWEET |
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| CREAMY | SALTY |
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