whole30 fast and easy recipes for your next challenge. Doing your first Whole30_ Start here.

In light of the newest Whole30 cookbook, I thought I would share a Whole30 Fast and Easy Meal Plan for you. You may be thinking about next month and starting a Whole30. Here’s your chance to get see how fast and easy some Whole30 recipes are to make at home. Keep things simple and use quality, fresh ingredients and you will be inspired to keep your Whole30 going!

The recipes I’ve picked here are often easy to prep ahead, which is where the magic happens if you are planning a Whole30. It’s the “planning” portion that is most important, and often overlooked. You will want to prep ahead quality snacks, make-ahead meals, and easy breakfast options to keep your motivation on tract.

Quick version of the Whole30

Some of you may have already tried a Whole30, while others have heard about it for awhile. Here’s my general guideline for explaining a Whole30:

  • Fill your plate with a lot more vegetables and fruits, but mostly vegetables.
  • Accent your plate with a quality protein, such as grass-fed beef, pastured raised chicken and eggs, nitrate free pork products, and seafood.
    • Here’s what’s not being explained enough when talking about a Whole30 challenge. The quality of your food makes a huge impact on your health. It’s worth spending the money on the best quality meat you can find. Learn more about why in my post here about sustainable farming. Poor quality meat causes inflammation in the body and it’s the number one issue you want to resolve when it comes to optimizing your health.
  • Add in healthy fats from avocados, coconut, olives, nuts and seeds.
  • Eliminate the following: sugar, gluten, alcohol, caffeine, legumes (beans/lentils/peanuts) and dairy.

[clickToTweet tweet=”Here’s what’s not being explained enough when it comes to a #Whole30 challenge.” quote=”Here’s what’s not being explained enough when talking about a Whole30 challenge. “]

How do I make Whole30 Fast and Easy for me?

My best advice is to plan ahead, and don’t go it alone. Having someone to partner with is great motivation for sticking with the plan. This may be your husband, or maybe it’s your best friend. Staying accountable is one of the keys to success. I also coach clients who need an accountability partner outside the home, and clients appreciate being able to ask the random questions that come up when navigating a Whole30.

One additional suggestion is to be super organized about what you have on hand, and what’s needed at the grocery store. Your success will come from getting the junk out of the house so it’s not tempting you. I rarely buy big tubs of ice cream any more for my kids because I didn’t want it tempting me, lingering in the freezer. Keeping your kitchen clean, clutter free, and organized makes a difference. To make grocery shopping easier when starting a Whole30, you can shop at Thrive Market and order their Whole30 Starter Set. Type it in the search bar and there are two different packages available.

On to the menu items…pick a few new recipes, but remember to keep things simple. That’s the best way to stay on track!

Whole30 fast and easy lunch ideas

Whole30 Fast and Easy Breakfast Ideas

  • Mango Lime Chia Pudding-this is a great recipe if you make your pudding with coconut milk and it’s too rich.
  • Turkey Blueberry Patties– a unique combo to mix up your morning. Bake these ahead of time and reheat as needed. Save the muffin recipe here for post Whole30.
  • Scrambed eggs, layered over spinach, with a side of kimchi or sauerkraut. Remember to add in fermented foods to your routine to improve your gut health.
  • Sweet Plantain Apple Bacon Hash– grab some pink lady apples for this fast and easy Whole30 breakfast.
  • No coffee, remember. Grab this Teechino Dark Roast Dandelion tea that helps support your liver as you detox during this program. It looks like coffee, just drink it black or with almond milk.

Whole30 Fast and Easy Lunch Ideas

whole30-fast-and-easy-meal-plan-recipe-ideas

Whole30 Fast and Easy Dinner Ideas

  • Fajita skewers-this is always a kid-favorite in our house, make extras for lunches the next day.
  • Asparagus Spinach Frittata– I’m a huge fan of breakfast for dinner, and then having leftovers for breakfast or lunch later in the week.
  • Quick Garlic Lime Pork Chops
  • Hamburger served on a grilled portobello mushroom cap, or sweet potato toast.
  • Steak Salad Steakhouse Style– doesn’t that look delicious in the image above?! Make the Whole30 ranch dressing and you can use it on a number of things during your Whole30 challenge.

Whole30 Fast and Easy Snack Ideas

  • Quick note here…snacks are not a key part  of the Whole30, however I think there are times when you need to grab something fast, and these are all easy to find.
  • Epic bars- variety pack sold here. 
  • Chipotle roasted almonds
  • Plantain Chips
  • Seaweed Snacks– look for ones made with olive oil, avoid anything with canola/sunflower/safflower oil.
  • Dry Roasted Nuts- no oils in the ingredient list.

Additional Whole30 Resources

Whole30 Fast and Easy Meal Plan Recipes

Pin this for next Whole30 Fast and Easy Challenge!

For more inspiration, check out years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

In the name of efficiency, I have been trying out a variety of grocery delivery services over the past couple of months. This past week I had the opportunity to try Farmers to You, a co-op of Vermont farms that will deliver in my area. Farm fresh produce and meat, without an hour plus drive. Yes, please! Don’t miss your special discount code at the bottom of this post.

Farmers to You Farms

What is Farmers to You?

Here’s how Farmers to You works. A wide variety of farms in the Vermont area provide their best quality produce, meats, syrups, and more to be delivered to Boston area families. We go online, choose what we want, then it gets delivered at a predetermined pick up location one day during the week. I was able to pick up my order at the Wellesley Farmers Market, which is now 100% served by Farmers to You.

One of the most important lessons I have learned as a culinary nutrition expert is to understand where your food is coming from. The shorter the distance from farm to table is always going to be in your best interest. Vegetables grown on small farms, where they truly care for the soil and the land, gives you more nutrient density in the food on your table.

If I have a choice to spend money with a small farm family business versus big agra, the small farm will always win. I know that someone has nurtured what they have grown, whether it’s fruits, vegetables, or animals. That positive energy becomes part of your food, and then part of us.

Food, if you can call it that, which has gone through processing becomes dead food. Same goes for food that is picked before it’s ripe. The most important step I teach my private clients is how the quality of the food they eat affects their health and energy level.

Is Farmers to You all Organic?

Here’s another tidbit worth remembering, you don’t always need to buy organic.  There is a time and a place for certified organic, but if you are partnering with a small farm that uses old-school methods of farming, they don’t need the costly organic stamp of approval for me. Organic farming has become a big business, and just because it’s labeled organic does not always guarantee it’s the best choice.

Farmers to You Vermont farm delivery service Boston

How do I prioritize what I buy organic versus not? Here’s my cheat sheet:

  • Choose grass-fed, pastured raised meat from small, local farms. You will get a better quality meat than a factory farm organic chicken. Yes, that’s what Perdue is doing to the organic business. Choosing the highest quality meat you can afford is the most important thing. I would ask you to spend the extra money on meat and dairy quality, and buy all your other veggies non-organic if your budget is tight.
  • Dairy is next in line. I’m comfortable with non-organic if the cows are pastured the majority of the year. Here’s more info on how to make smart choices about dairy…and guess what, it doesn’t include fat-free anything.
  • Eggs-pastured raised, small farm is best. Even organic standards allow for large scale chicken coops with very little outdoor exposure. Farm fresh eggs all rate higher for Omega 3, a key nutrient for anti-inflammatory diets. 
  • Root vegetables-if it’s not local and you don’t know the farm, choose organic. The veggies absorb everything that’s in the soil. If that includes Round-Up, then you get that too. Farmers to You partners with River Berry and Dog River Farms. You can grab some certified organic root vegetables with them.
  • Strawberries- top of the charts for the Dirty Dozen so I don’t make exceptions here. Always buy organic.
  • Apples- they tend to be heavily sprayed, but you can find good non-organic apples that have been grown with Integrated Pest Management practices. From Champlain farm owners,
  • Bill and Andrea at Champlain Orchards are committed to ecological practices and are Eco-Apple certified. Due to challenges of our Northeast climate, they use Integrated Pest Management (IPM) and minimally spray their apples to manage pests in conjunction with natural methods.

  • Leafy greens- an avid reader informed me that leafy greens attract lots of bugs so they are sprayed heavily with pesticides. I’m sticking with organic here, unless I hear the farm follows a non-toxic protocol.
  • Corn-buy organic, otherwise it’s most likely from a GMO seed.
  • Red peppers- organic, top of the dirty dozen list.
  • Balance of fruits and veggies-grab organic if you can if in a grocery store. I’m comfortable without the organic label if it’s from a small, trustworthy farm.

Here’s a peek at how Farmers to You connects you to the food you serve your family.

A Community of Families and Farmers from Farmers To You on Vimeo.

How do I sign up for Farmers to You?

Super easy to test out if you are in the Boston area. Check here on this page to find delivery sites in your area. Want one in Needham? Let me know if there is enough interest and I’ll do a test run! While I love supporting my local farmers market, time is tight as a busy mom with three little kids and a husband who travels. Let’s not even mention the craziness of the kid’s sports schedules over the weekend. If I can make my cooking/grocery shopping a little more efficient right now, I’m all for it.

I created an account, placed an order by Sunday for a Thursday pickup. I got a text reminder and an email about when and where to pickup my order. It was super simple. *You do need to update your order for the following week as it automatically creates a reoccurring order. I adjusted mine to reorder basics and suspended it for a week to allow me time to process what I already received. Next week I’ll update it and see what new items are available.

What am I making with my delivery from Farmers to You?

Farmers to You Grass Fed Meat

There are some recipes on the Farmers to You website, but here’s a few more ideas based on what caught my eye last week.

sweet-potato-apple-soup-recipe-ingredients-paleo

Ready to check it out?! Head over here to place your order with Farmers to You.  My readers are getting $25 off their first order! Use the code: ERW25. 

Come back here and leave a comment sharing what you are excited to try first! 

Note: I partnered with Farmers to You and was provided free product to facilitate this story. I had a great experience and look forward to placing orders with them again on my own. 

Farmers to You Food Delivery in Boston

Vegan Pumpkin Pasta from Pickles & Honey

Over the past few years I have gotten many emails asking for more vegan recipes in my meal plans. This fall I created on full vegan meal plan highlighting the best of autumn’s bounty. Pumpkins, root veggies, fall greens and more take the center stage in my fall vegan meal plan.

If you are unfamiliar with a vegan diet, it’s a plant-centered diet that does not use any animal products. Vegans opt out of dairy from any animal, and also honey made from bees. There can be great benefits from a vegan diet, but it can be challenging to sustain. Often I see a deficiency in B12, a key nutrient that gives us energy. If you follow a vegan diet, you need to have your B12 monitored and supplement with food rich in B12, like spirulina. B12 actually requires intrinsic factor to be absorbed in the intestine, along with the presence of calcium. Some vegans and vegetarians can develop anemia, and may require injections of B12. This is not to scare anyone away from a plant-based diet, it’s important for you to understand how to maintain a healthy balance if you suddenly eliminate a food group from your diet.

As you may have noticed from our trip to the local farms, we do not follow a vegan lifestyle in our home. However, I am trying to mix up what we serve and add more vegetarians options into our routine. We enjoyed an awesome lentil chili last week from The School Year Survival Cookbook. Next up is a chickpea ratatouille from the same book.

Key Benefits of a Vegan Meal Plan

  • increase of fiber can improve digestion and gut health, leading to less inflammation, better skin, sleep, and mood.
  • intake of a wider variety of phytonutrients will support a healthy immune system.
  • lack of animal products can also decrease the amount of inflammation in the body.

Vegan Dinner

Creamy Vegan Pumpkin Pasta– creamy goodness with a boost of probiotics via white miso

10 Minute Peanut Stir Fry-super quick and flexible for what’s in your fridge.

Spiced Vegan Minestrone Soup– from The Glowing Fridge

Chocolate Cinnamon Walnut Chili-also known as Healthy Cincinnati Chili from Nutrition Stripped. Who doesn’t love an excuse for more chocolate?!

Fall Vegan Chili Recipe Meal Plan

Gorgeous chili recipe from Nutrition Stripped. copyright 2015 Katie Newburn Photography

Vegan Lunch

Ultimate Vegan Pumpkin Soup-the color alone is amazing. Plus there’s lots of phytonutrients in pumpkin and squashes to help regulate cell growth, improve your skin’s appearance, and supports your immune system.

Roasted Chickpea Kale Salad and Creamy Dressing-love this one from Joyous Health.

Sweet Potato Apple Turmeric Soup-pop this one into your crockpot for an easy dinner at the end of the day, or prep ahead for lunches.

fall vegan meal plan pumpkin chia seed pudding

Vegan Breakfast

Overnight Pumpkin Chia Seed Pudding-these parfaits from The Flavor Blender are on my to-make list this week.

Breakfast Miso Vegetable Soup-love the addition of gut health supporting miso in this soup.

Vegan Snacks

Vegan Cheez-Its-cool way to enjoy a childhood favorite, without all the preservatives and damaged oils.

Stovetop Popcorn-our family favorite treat

Homemade Apple Pie Larabars– fun fall treat!

 

For more inspiration, check out years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

Time to celebrate the beginning of Fall with an Autumn Paleo Meal Plan. I’m so ready for all things pumpkin, plaid, and warm. There’s plenty of fresh goodness at the farmer’s markets so indulge in the end of summer treasures like tomatoes, peaches, and fresh herbs.

What makes a meal plan paleo? I make simple swaps like adding in two vegetable sides with a protein instead of the protein/starch/vegetable that many of us grew up with at the table. Dairy is replaced with nut milks and cheese options, and refined sweeteners are swapped for honey or maple syrup. Simple swaps are a great way to make some lifestyle changes that will become a regular habit over time.

roasted sweet potatoes brussel sprout autumn paleo meal

Autumn Paleo Meal Plan Ideas

Paleo Dinner Ideas

Paleo Pumpkin Chili

Harvest Turkey Meatloaf in Delicata Squash

Pressure cooker Lamb stew-if you have an Instant Pot and wondering what to make with it, give this recipe a try.

Crisp Chicken Legs with Sweet Tomatoes and Basil-adding in meat on the bone is a great plus to your diet.

Garlic and Ghee Roasted Chicken with Carrots

Pumpkin-chili-autumn-paleo-meal

Lunch

Butternut Squash Soup-add some protein using the Great Lakes collagen powder.

Roasted sweet potato and brussel sprout salad with Maple Tahini Dressing.

Harvest Honeycrisp Kale Salad– omit cheddar to be Paleo compliant…or go for it with an organic, quality cheddar.

Breakfast

Paleo Pumpkin Smoothie

Loaded Breakfast Fries-this recipe makes a great “breakfast for dinner” option too. If you ever wonder if potatoes are really Paleo, this article gives a great explanation. 

Snacks

Nut free Chocolate Zucchini Muffins-still finding zucchini at the farmer’s markets!

Dessert

Pumpkin Spice Truffles

Paleo Peach Cobbler

 

Ok, now there are so many delicious ideas on this week’s Autumn Paleo Meal Plan. Tell me which recipe you want to make first!
For more inspiration, check out years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

Hello back to school season! It’s time for a new meal plan that will help you save time, plan ahead, and make lunch packing a breeze. Well, that’s the goal anyways. Life tends to get in the way of our grand plans sometimes. Those early mornings are hard, aren’t they? But, it’s easier to start with a plan and adjust when necessary. My back-to-school meal plan can help you fill in the blank of what’s for dinner when you are making the grocery list for the week ahead.

The recipes I’m sharing use real food ingredients, although I too rely on some quality packaged items to round out my kid’s lunch boxes. They are used when time is tight, or it’s the end of the week and we are out of all the prepped goodies. The kids don’t mind when they get the occasional bag of pretzels or beef jerky sticks. I don’t mind either when I’ve taken the time to read through the ingredient list and weed out the junky versions. Eating well needs to be a balance, for everyone in the family. Time is tight and if you are making a couple of new recipes each week to expose everyone to new flavors, you’re on the right track.

In the coming weeks I’ll share with you some additional lunch packing tips that are specifically for kids. After the novelty of the first couple of weeks, we all need a little variety in the lunch packing routine!

Here’s a few recipes to help you get ready for those after school activities and map out your back to school meal plan!

Sheet-Pan-Shrimp-Fajitas-Back-to-School-Meal-Plan

Dinner

Late Summer Minestrone Soup– one pot meal that’s quick and uses fresh, local ingredients from Aimee at Simple Bites.

Instant Pot Carnitas-from PaleOMG

Cashew Chicken Sheet Pan– another prep ahead option with paleo and gluten free notes included

Thai Basil Turkey Bowls– make this part of your Sunday meal prep for the week. Grab cauliflower rice in the freezer section to save time. 

One Sheet Pan Shrimp Fajitas– quick 20 minute meal from No 2 Pencil

Healthy-Kids-Lunchbox-Ideas-Back-to-School-Meal-Plan

Great “green” lunch from The Natural Nurturer. The mac daddy of all lunch boxes is the PlanetBox.

Lunch

Granola Apple Peanut Butter Crunch Wraps– use my homemade granola listed below and swap in a nut-free butter for school to make this work.

Chickpea and Avocado Salad– from the Natural Nurturer

Chili Garlic Tofu Bowlslook for organic tofu to avoid GMOs.

Breakfast

Sausage Pizza Egg Muffins– from Paleo Running Momma

Banana Almond Chia Puddingmake ahead option from Grits and Chopsticks

Homemade Granola– leave out the nuts and add more seeds (like sesame for calcium!) and then use it as a nut-free school option.

Southwestern Breakfast Bowl -from The Do It All Mama. Make this one for dinner and have the leftovers for breakfast. Mix in some spinach to get in a serving of greens first thing in the morning.

Snacks

Oatmeal Green Smoothie Muffins– totally making these again this week! Super fast to make with your blender.

Cranberry Coconut Energy Bites-swap in pumpkin or sunflower seed butter to make it school-safe.

Fruit Leather-use a dehydrator or your lowest oven setting to set.

Bonus

*Healthy Batch cooking ideas– tons of ideas for all meals of the day. There are lots of ideas here you can add to your own back to school meal plan.

*I purchased the Real Lunches Real Easy III as I love having something new for packing lunches. It’s worth the $10. I’m not an affiliate but think it’s a great product and something you can share with your kids to get their input. I’ll be printing mine at Staples and having it bound together as a true cookbook.

back to school meal plan with quick and easy recipes

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans. Leave a comment with your favorite family recipe to add a back to school meal plan.

Every year I like to find a delicious summer recipe I can make over and over as new guests arrive at the beach. I learn how to make it without recipe cards or books. This keeps things simple in the kitchen during the summer months. After a day at the beach, I want quick recipes, food for a crowd, and lots of fresh vegetables. Here’s a list we can use to plan out our summer meal plans and spend more time playing outside.

DELICIOUS SUMMER RECIPE FAVORITES

Easy summer frittata for camping delicious summer recpe

Main Dish

Summer Frittata

Crockpot Chicken Fajitas

Lobster Avocado Grapefruit Salad

Salmon Burgers

Pesto Chicken Skewers

BBQ Slow Cooker Baby Back Ribs

DIY Summer Cobb salad with chicken, or swap in tuna or salmon. Delicious summer recipe ready in minutes!

Chicken or Salmon Cobb Salad (aka Rainbow Salad in our house)

Swordfish Kabobs

Black Bean Tacos

HEALTHY-Blueberry-Quinoa-Salad-with-a-Blueberry-Balsamic-Vinaigrette-recipe-healthy-dinner-salad-blueberry-summer-glutenfree

Did you grab your Free Smoothie Guide?

I could talk all day about how just one smoothie a day can help boost your energy, clear up your skin, and help your digestion.

 

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Side Dish

Blueberry Quinoa Salad

Chunky Mexican Coleslaw

Strawberry Cucumber Salad

Heirloom Tomato Salad

Easy summer cocktail recipe blueberry gin smash

Gorgeous cocktail from A Simple Pantry

Beverages

Mint and Melon Agua Fresca

Blueberry Thyme Smash

St. Germaine/vodka Smash (this was our go-to recipe last summer!)

Treats

Watermelon Pizza

Strawberry Shortcake Skillet (not as simple, but so delicious!)

Paleo Lemon Bars

Watermelon Pizza Snack Idea Delicious Summer Recipe

For more inspiration, check out the years of past dinner plans here. I hope you find a new delicious summer recipe to help you with your summer meal planning today.

I spent the better part of this past fall learning about culinary nutrition, and I focused on creating an autoimmune meal plan for women with Hashimoto’s thyroiditis. The strategies I included in those meal plans are applicable to anyone dealing with autoimmune disease. As it becomes more common for us to hear of friends and family getting an autoimmune diagnosis, I want you to have the understanding of which foods may keep symptoms quiet.

When I was three, I was diagnosed with an autoimmune disease. I recovered, but it means I’m more likely to develop another one. Add in a strong family history of autoimmune diseases, an inflammatory arthritis diagnosis, and I’m using these guidelines myself as preventative measures. For the past 9 months, my symptoms have been extremely quiet and I’m so happy I no longer need to read for Advil to deal with ongoing pain.

Autoimmune Anti-inflammatory Meal Plan

How to develop an autoimmune meal plan.

There are a couple of key factors I want you to consider as you plan your meals. You want your meals to be nutrient dense, and anti-inflammatory. Those are your top priorities. How do you accomplish this? By adding in a wide variety of vegetables and gut-healthy foods to your autoimmune meal plan. It also includes the following elements:

*Cold water fish, like Salmon-provides you with essential fatty acids to reduce inflammation

*Bone broth-gut healing and provides collagen and gelatin to ease joint pain

*Chia and flax seeds-helps with elimination and binds with toxins to exit the body

*Organ meat-rich in a wide variety of vitamins and minerals that are easy to absorb

*Seaweed- provides a wide mix  of minerals, including iodine which helps hypothyroid patients.

Changing Your Diet

There are some foods you want to avoid to optimize your health. Those are foods containing gluten, refined white sugar, vegetable oils, and dairy. Why? These are the primary culprits that trigger inflammatory responses. For some people, it’s a flare up of rosacea or lupus. For others, it’s brain fog and joint pain. By eliminating this primary group of allergenic foods, you give your body an opportunity to heal and run as it’s supposed to. For some people with autoimmune disease, you may want to eliminate foods from the nightshade family from your meal plan. That includes tomatoes, peppers, black pepper, eggplant, paprika, and potatoes. I help clients figure this out when we work through their custom nutrition protocol.

Here are some recipe suggestions to get you started. If you need more for a certain category, let me know and I’ll add more to this post.

Dinner

Chicken Livers with Leeks and Kale by Simple Seasonal

Easy One Pan Salmon with Roasted Vegetables by Cooking Classy

50/50/50 Burgers from Paleo Mom

Salmon Sliders with Sweet Potato Buns and Cashew Cucumber Dip

Balsamic Chicken Drumsticks by Paleo Leap

Coconut Quinoa and Kale Salad by Cookie and Kate

autoimmune meal plan recipe ideas

Lunch

AIP Carrot and Sweet Potato Chili

Brown Rice and Arame Seaweed Salad– please skip the canola oil and swap in avocado or olive oil instead.

Breakfast

Moroccan Breakfast Skillet from Autoimmune Wellness.

Paleo Pumpkin Pie Smoothie

Grain Free Granola from Minimalist Baker

Paleo Breakfast Hash with Sweet Potato from Balanced Bites

Snack

Mochaccino Breakfast Pudding

Green apples and almond butter

Lemon Cashew Energy Balls

Bananas rolled in chia or flax seeds

Further reading:

Autoimmune Wellness Handbook

The Autoimmune Solution

The Anti-inflammatory Diet and Action Plan (the co-author Sondi is a fellow alum of my Culinary Nutrition program!)

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

allergy season meal plan low histamine

Do your allergies flare up in the spring? Here’s an allergy season meal plan, which follows the protocol of a low histamine diet. Your food choices can help alleviate, or aggravate, allergy symptoms. Histamine is part of our natural immune response. When our body detects something foreign in our body, like pollen, histamine is released to “attack” it. Sometimes our body is too aggressive with the histamine release and then you end up with the itchy eyes, runny nose, and sneezes for days.

I had the worst seasonal allergies and it wasn’t until I switched to a gluten-free, dairy-free lifestyle that I found relief without a prescription. Both gluten and dairy can cause chronic inflammation in your body. By removing these two triggers, your body is less likely to overproduce histamine when it’s allergy season. Pair this with a low histamine diet plan and you will set yourself up for less sniffles and sneezes!

There are a few other key things to do during allergy season to complement the meal plan below.

  1. Boost your immune system with foods rich in vitamin C and polyphenols.

  2. Use locally grown raw honey repeatedly in the weeks prior to allergy season to prep your body for local pollen.

  3. Increase your intake of fresh herbs, like mint, cilantro, and watercress. All of these increase your levels of quercetin, a natural antihistamine.

  4. Focus on fresh food first (meat, produce.)

  5. Avoid cultured, processed, cured, fermented, and aged foods. (cheese, beer, wine, beef jerky, and smoked meats.)

  6. Avoid soy sauce, Worcestershire sauce, and yeast extract.

Allergy Season Meal Plan

allergy season meal plan turmeric pork skillet

Dinner

Turmeric Pork Skillet from Sweet Treats. This dish is anti-inflammatory, AIP, paleo, and Whole30 compliant.

Chicken Lemon Spinach Stew from A Healthy Life for Me. Adding lemon in chicken soup is a game changer. Plus it adds a healthy dose of Vitamin C!

Master Cleanse Salad Recipe from Detox DIY. Includes watercress and immune boosting broccoli. Pair with chicken or hard boiled eggs as a protein source.

Cilantro Lime Chicken with Avocado Salsa from Joyful Healthy Eats. Cilantro is a great herb for our allergy season meal plan, plus it helps detox heavy metals found in your body.

One Pan Roasted Pork with Sweet Potato, Pear, Apple and Garlic from Garlic Matters.

allergy season meal plan paleo chicken lemon stew recipe

Lunch

Easy Almond Apple Quinoa Salad-from Chelsea’s Messy Apron. Apples also produce quercetin, a natural antihistamine. Note, avoid store bought chicken stock as it often contains yeast extract, another form of MSG. Instead, grab the recipe here for homemade chicken bone broth.

Breakfast

Superfood Breakfast Smoothie Bowl from A Glowing Fridge. The spirulina added here is a blue-green algae that is rich in protein and immune boosting. I use a powder like this one.

 

Allergy Season Beverages

Beverages

Green Tea: delivers EGCG, an antioxidant that blocks production of histamine and immunoglobulin E.

Bone broth: reduces inflammation. Learn more about why I drink bone broth every morning. 

Bonus

Probiotics: a dose at night can help boost your immune system during the height of allergy season. Always buy probiotics from a local store that has them refrigerated. Enjoy them thru kombucha or a kefir drink.

LOW HISTAMINE ALLERGY SEASON MEAL PLAN

Additional Resources

Healing Histamine (histamine in food list, great for anyone with histamine intolerance)

I hope you learned something new with this allergy season meal plan, with low-histamine food ideas.

This week’s menu theme is a spring gluten free meal plan. I hear from many readers their questions about adopting a gluten-free lifestyle, and what does that mean? What will they eat? I hope the recipes in this week’s gluten free meal plan help you understand that it doesn’t need to be complicated. There are simple swaps to make, and the emphasis is on adding more plants to your plate.

There are a couple of helpful gluten-free swaps I want to mention. Here’s a list of products you want to switch out if you are trying a 100% gluten free meal plan.

  • soy sauce—> use tamari, or coconut aminos
  • worcestershire sauce –> coconut aminos
  • whole wheat pasta –> use brown rice, kamut, or quinoa pasta
  • corn starch–> arrowroot starch
  • flour–> the swap depends on the recipe. I often use almond flour or coconut flour.
  • bread –>brown rice tortillas, or use vegetables as buns, like sweet potatoes or portobello mushrooms
  • shredded cheese –>bagged cheese often has cellulose/flour to prevent it from caking. Shred your own.

This is just a starter list. When I work with clients making a major overhaul, we go through the whole pantry so I can teach you how to read labels and avoid the places where gluten is hiding. I’ve created gluten free meal plans for clients with children who have been diagnosed with celiac disease, autism, and attention deficit disorder. These custom gluten free meal plans cover the full day of meals and snacks, and below are some of the recipe inspiration I used for my latest plans.

sheet pan maple mustard salmon gluten free meal plan

Gluten Free Meal Plan

Dinners

Lunches

Breakfasts

vegetable egg bake brunch gluten free meal plan

How lovely does this look? Recipe from @thekitchn

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

What’s your favorite recipe here on this week’s spring gluten free meal plan? As asparagus arrive at the farmers markets, it’s time to mix them into your weekly meals. If you wish to talk about a custom meal plan for you or your family, send me an email at hello@emilyroachwellness.com. Let me sort through recipes, map it out, and save you some time in the kitchen.

Welcome back to weekly meal plans! I’ve missed sharing some new recipes and I’ll be continuing the long standing tradition here going forward. The new part I’m playing with is organizing the meal plans into searchable themes, like this week’s Spring Paleo Meal Plan. I know a lot of people are following the paleo style of eating and I want you to be able to click over to the database of meal plans and search for what you need. You can expect to see plans that are anti-inflammatory, low-allergy, vegetarian, paleo, and Whole30. If you have some specific requests, leave a note in the comments.

Spring Paleo meal plan with paleo sweet potato quiche

Spring Paleo Meal Plan

Pick and choose recipes that can work into your own meal plan for the week ahead. The guiding principles for a Paleo meal plan is lots of protein and plants, and no dairy, gluten, and legumes. My exception will be my favorite Irish Soda bread for the St. Patrick’s Day holiday as I haven’t mastered a gluten-free version. Yet.

Dinner:

Lunch:

  • Tuna salad stuffed avocado from my past meal plan.

Breakfast:

  • Sweet potato quiche from Real Simple Good -it needs to bake for 45 minutes, so prep ahead! This will make a great lunch too.

 

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

Let me know what you are making this week. Enjoy the Spring Paleo Meal Plan!