First, I want to say that I've made terrific progress so far with the help on this board. Although I have not been diagnosed yet, I'm still quite certain I have IBS-C and Fructose malabsorption. What I have seen, is that as I stick to the plan for a few weeks, foods that bothered me only somewhat seem to not bother me at all anymore.
I originally cut out almost all fruits and veggies, and am trying hard to get them back in by combining them with soluble fiber foods. I'm still struggling, though, and am having a tough time getting enough different varieties into the diet. If anyone has comments on additional fruits/veggies, I would love to hear it. I love eating them 
Here's a sample plan. Keep in mind that I likely have IBS-C and am a fructose malabsorber. Additionally, I am trying to manage these symptoms while also putting on a lot of weight. If I can feel like a 7/10 on a given day, but also pack on a pound+ a week, then that is a little more preferable than feeling like an 8/10 and maintaining.
SAMPLE DIET:
Breakfast:
Fingerling potatoes, pan fried in EVOO, with chopped up red pepper, and mini bella mushrooms (275 cal)
Egg white tortilla, microwaved egg whites, flour tortilla (225 cal)
Oatmeal, quick oats made with vanilla rice milk, small amount of blueberries and raspberries (300 cal)
Water
TOTALS: 800 calories
Snack1:
Silk chocolate soy milk, 14oz (245 cal)
Meal2:
Chicken Quesadilla, no cheese - flour tortillas, cilantro, bella mushrooms and red pepper sauteed with spices, organic chicken (600)
Cilantro lime rice, jasmati or basmati or some white rice, cilantro, juice and zest from lime (300)
Water
TOTALS: 900 calories
Meal3:
Guacamole - avocado, lime juice, cilantro, cumin, salt, cayenne pepper, garlic powder (350)
Chips, Baked tostitos scoops (300)
Vanilla Rice Milk, 14 oz (245)
TOTALS: 895 calories
Meal 4:
Mahi Mahi, pan fried in EVOO, spices (300)
Cilantro Lime rice (300)
Boiled Carrots (60)
French Baguette, toasted (150)
Water
TOTALS: 810 calories
Snack:
Oatmeal with small amount blueberries, raspberries, maybe some strawberries (300)
TOTALS:
Calories: 3,950
I'm very active, both running, weight lifting, cross country skiing, etc, and the above calorie number is what is needed to pack on 1.5 pounds per week. I seem to need more calories than normal at times when I eat "bad" food (I'm not sure if malabsorption may cause this). There is a slight buffer on the number of calories needed.
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Likely IBS-C and Fructose Malabsorption
Undiagnosed and going through testing process
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Help with sample meal plan
