I've been on a low fodmap diet for a while. This is a really broad question without some parameters but I'll give it a go.
It also depends on what the goal of the low fodmap is (e.g. weight loss, diabetic control, etc.)
That said:
- a quick and easy way is to assume all processed carbs are out. This isn't 100% true across the board but helps you draw a line somewhere. Processed carbs being things like bread, candy bars, pasta, etc.
- nuts like walnuts and peanuts are great snacks
- eggs for breakfast or if you want something more filling you can do oatmeal with some oatmilk. Not regular milk
- for meals, do whole foods like a chicken thigh with some peppers or a lean steak with spinach
- since you love potatoes, a great trick is to make a ton of roasted cut potatoes and put them in a container. Add them to dishes as you see fit. Even though I don't do low FODMAP, I still do this