Note it is best to work with a dietitian who can cater to your individualised eating style and dietary needs. Views these as sample plans only
🥑🌾 Daily Menu Plan for Autism Support (Low Histamine + Low Salicylate)
Shopping list
🛒 Shopping List (Organized by Food Groups)
🥩 Proteins
- Fresh lamb (ground or small cuts)
- Fresh turkey breast (not processed, no additives)
- Fresh white fish (optional backup – cod, haddock)
- Pasture-raised fresh eggs (optional – if tolerated)
🥦 Vegetables
- Green beans (fresh or frozen immediately after picking)
- Choy sum (or bok choy if unavailable)
- Zucchini (small, peeled)
- White potatoes (peeled for cooking)
🍎 Fruits
- Ripe pears (green or yellow, peel before eating)
- Ripe bananas (yellow with some brown spots, peel before eating)
🍚 Grains and Starches
- White rice (short-grain or jasmine preferred, gentle on digestion)
- Quinoa (white quinoa preferred — test for sensitivity)
- Plain rice cakes (no added flavors, preservatives)
🥜 Seeds and Nuts
- Fresh pumpkin seeds (raw, unsalted, no additives)
- Brazil nuts (only 1–2 per day, optional for selenium boost — fresh, not roasted)
🥛 Milk Alternatives
- Rice milk (homemade preferred, or store-bought additive-free like PureHarvest brand)
💊 Supplements (Optional, if recommended)
- Magnesium glycinate (capsule or powder, low filler, hypoallergenic brand)
- Algae oil Omega-3 supplement (for EPA/DHA)
- Vitamin D3 drops (liquid, simple ingredients)
💧 Drinks
- Filtered water (for hydration)
- Herbal teas (chamomile — only if tolerated; plain rooibos as backup)
🌅 Breakfast
| Item | Notes |
|---|---|
| Steamed white rice or quinoa | Mild, easy to digest, low-histamine/salicylate |
| Peeled ripe banana | Fresh, small amount |
| Herbal tea (chamomile if tolerated) or filtered water | Warm water if teas are sensitive |
Optional Add-on:
- Magnesium glycinate supplement with breakfast if prescribed
- Algae oil Omega-3 supplement (vegan, low histamine)
🍎 Morning Snack
| Item | Notes |
|---|---|
| Peeled ripe pear (fresh) | Hydrating, gentle source of Vitamin C |
| Small handful fresh pumpkin seeds | Zinc, magnesium, sensory calming |
Alternate:
- Cooked zucchini slices with a pinch of sea salt
🍽 Lunch
| Item | Notes |
|---|---|
| Fresh cooked lamb patty (grilled or baked) | Single ingredient, no spices |
| Steamed green beans | Mild taste, low-histamine and low-salicylate |
| Small side of peeled white potatoes (boiled or baked) | Calm, stable carb source |
Drink:
- Filtered water or homemade rice milk
🧘 Afternoon Snack
| Item | Notes |
|---|---|
| Steamed peeled zucchini (cooled) | Cooling, sensory-friendly texture |
| Homemade rice cake (plain) | Simple carb for energy |
🌿 Dinner
| Item | Notes |
|---|---|
| Fresh cooked turkey breast (baked, seasoned with only salt) | Lean, low histamine if cooked fresh |
| Steamed bok choy or choy sum | Gentle calcium source, supports gut health |
| White rice | Easy to digest, energy stabilizer |
Optional:
- 1-2 Brazil nuts (only if selenium needed and well tolerated)
🌙 Evening (Wind Down Support)
| Item | Notes |
|---|---|
| Peeled stewed pear (warm) | Comfort food, calming at night |
| Herbal tea or warm filtered water | Sleep cue |
🧩 Special Notes for the Plan:
- 🛡 Freshness is key: Cook meats on the day eaten or freeze immediately after cooking.
- 🛡 Simple meals reduce reactions: Only combine 2–3 foods per meal.
- 🛡 Hydration matters: Keep fluids steady to support gut and immune function.
- 🛡 Offer sensory choices: Warm or cooled foods depending on sensory preference.
- 🛡 Rest periods after meals help with digestion and emotional regulation.
🧠 Nutritional Coverage This Menu Hits:
| Nutrient | Food Source |
|---|---|
| Omega-3 | Algae oil supplement |
| Magnesium | Pumpkin seeds, magnesium glycinate |
| Zinc | Pumpkin seeds, lamb |
| Iron | Lamb, turkey, quinoa |
| B Vitamins | Lamb, turkey, quinoa, choy sum |
| Vitamin D | Sunlight exposure or D3 supplement |
| Calcium | Choy sum, bok choy |
| Selenium | Brazil nuts (if included) |
| Fiber & Prebiotics | Pears, zucchini, rice |
Here’s a second full-day menu based around
✅ Autism-supportive
✅ Low-histamine
✅ Low-salicylate
✅ Nutrient-dense but still simple, sensory-friendly, and gentle.
I’ll focus this version especially on covering:
- Magnesium, Omega-3, B vitamins, Zinc, Iron, Calcium, Potassium, and Fiber —
while keeping everything low irritant.
🥑🌾 Daily Nutrient-Based Menu Plan #2 (Low Histamine + Low Salicylate)
🌅 Breakfast
| Item | Nutrient Focus | Notes |
|---|---|---|
| White rice porridge (congee style, very soft) | Gentle carbs, zinc | Cook rice longer with extra water, optional sea salt |
| Peeled ripe pear (fresh) | Vitamin C, fiber | Calming, hydrating |
| Chamomile tea (if tolerated) or warm filtered water | Calming hydration |
🍎 Morning Snack
| Item | Nutrient Focus | Notes |
|---|---|---|
| Small peeled ripe banana | Potassium, mild prebiotic fiber | Peeled to lower salicylate load |
| 1–2 fresh pumpkin seeds | Magnesium, zinc | Tiny portion fresh (unsalted) |
🍽 Lunch
| Item | Nutrient Focus | Notes |
|---|---|---|
| Fresh baked turkey breast (salt only) | Protein, iron, zinc | Cook fresh, freeze extras immediately |
| Steamed peeled zucchini (very soft) | Potassium, fiber | Easy texture, calming for digestion |
| Cooked white rice (small bowl) | Gentle carb, energy | Freshly cooked or frozen straight after cooking |
Drink:
- Filtered water or homemade rice milk (small glass)
🧘 Afternoon Snack
| Item | Nutrient Focus | Notes |
|---|---|---|
| Steamed peeled pear slices (cool or warm) | Fiber, calming carbs | Option to blend into a puree if preferred |
Alternate:
- Homemade rice cake (plain)
🌿 Dinner
| Item | Nutrient Focus | Notes |
|---|---|---|
| Fresh lamb patty (baked) | Iron, B12, zinc | No additives, freshly cooked |
| Steamed choy sum or bok choy | Calcium, folate | Cooked lightly to preserve gentle texture |
| Boiled white potatoes | Potassium, calming carbs | Peel and boil fresh |
🌙 Evening (Wind Down)
| Item | Nutrient Focus | Notes |
|---|---|---|
| Peeled stewed pear or peeled cooked apple (small) | Vitamin C, calming carb | Steamed until soft |
🧩 Supplements (Optional, if advised)
- Magnesium glycinate (evening or breakfast)
- Algae oil Omega-3 capsule (anytime with food)
- Vitamin D3 drops (morning)
🌟 Nutritional Coverage Achieved in This Menu
| Nutrient | Food Source |
|---|---|
| Magnesium | Pumpkin seeds, magnesium glycinate |
| Omega-3 | Algae oil supplement |
| Zinc | Pumpkin seeds, lamb, turkey |
| Iron | Lamb, turkey, quinoa (optional) |
| Calcium | Choy sum, bok choy |
| Potassium | Peeled ripe banana, white potato |
| Vitamin D | Sunlight + drops |
| Vitamin C | Pear, optional cooked apple |
| B vitamins | Turkey, lamb, choy sum, quinoa |
📋 Special Highlights:
- 🧠 Supports mood, focus, sensory regulation through gentle nutrients
- 🛡 Protects gut lining and reduces histamine or salicylate overload
- 🍽 Calming, soft textures preferred for sensory-sensitive days
- 🌱 No harsh spices, no fermented/aged/leftover foods
📅 7-Day Safe Menu Rotation Calendar
| Day | Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Evening |
|---|---|---|---|---|---|---|
| Day 1 | White rice porridge + ripe banana | Peeled ripe pear + pumpkin seeds | Lamb patty + steamed zucchini + rice | Rice cake + water | Turkey breast + choy sum + boiled white potatoes | Steamed pear puree |
| Day 2 | Quinoa porridge + stewed peeled pear | Rice cake | Turkey breast + steamed green beans + rice | Peeled banana | Lamb patty + bok choy + boiled potatoes | Warm herbal tea |
| Day 3 | White rice with banana slices | Brazil nuts (1–2) or pumpkin seeds | Lamb meatballs + zucchini + quinoa | Peeled ripe pear | Turkey breast + green beans + rice | Steamed peeled apple |
| Day 4 | Rice porridge with diced pear | Pumpkin seeds | Turkey breast + boiled potatoes + bok choy | Rice cake | Lamb patty + choy sum + rice | Steamed pear slices |
| Day 5 | Quinoa with stewed pear | Peeled banana | Turkey mince + zucchini + rice | Pumpkin seeds | Lamb steak + green beans + potatoes | Warm chamomile tea |
| Day 6 | White rice + steamed zucchini | Peeled ripe pear | Turkey breast + bok choy + quinoa | Rice cake | Lamb mince + choy sum + white rice | Steamed peeled apple |
| Day 7 | Rice porridge + banana slices | Pumpkin seeds or rice cake | Cod fillet + green beans + boiled potatoes | Peeled ripe pear | Turkey breast + bok choy + cooked celery | Steamed pear slices + optional low-histamine broth |
shopping list
Here’s the full 🛒 Shopping List matched exactly to your
7-Day Low-Histamine, Low-Salicylate, Autism-Supportive Menu!
Organized by food category for easy shopping 🌿.
🛒 Shopping List for 7-Day Safe Rotation Menu
🥩 Proteins
- Fresh lamb mince or patties (enough for 4 meals)
- Fresh turkey breast (fillets or mince) (enough for 6 meals)
- Fresh white fish — cod fillets (small portions, fresh, unfrozen ideally)
Notes:
✅ Buy fresh and freeze portions immediately after cooking if needed.
✅ No marinades, no additives.
🥦 Vegetables
- Zucchini (medium size, fresh, peel before use)
- Green beans (fresh or freshly frozen)
- Choy sum (or bok choy, fresh)
- Bok choy (fresh bunches)
- White potatoes (peeled for cooking, store in cool dry place)
- Chayote squash (optional, fresh)
- Celery (fresh, peel if sensitive, cook before eating)
Notes:
✅ Prefer organic or low-spray produce where possible.
✅ Steaming or boiling preferred cooking method.
🍎 Fruits
- Ripe pears (peeled ripe Bartlett or Packham style pears)
- Ripe bananas (yellow with some brown spots, peel fresh)
- Apples (for stewing — peeled Granny Smith or Pink Lady, mild flavor)
Notes:
✅ Fresh daily or store in cool fridge to minimize histamine.
✅ Peel fruits before eating for lowest salicylate load.
🍚 Grains and Starches
- White rice (short grain or jasmine preferred)
- Quinoa (white quinoa, well rinsed)
- Plain rice cakes (unsalted, no additives)
Notes:
✅ Always check for additive-free rice cakes.
🥛 Milk Alternatives
- Homemade rice milk (or additive-free store-bought, e.g., PureHarvest Organic Rice Milk)
🥜 Seeds and Nuts
- Pumpkin seeds (fresh, raw, unsalted — tiny daily portions only)
- Brazil nuts (optional — maximum 1–2 per day if selenium needed)
💧 Drinks
- Filtered water (essential for hydration)
- Herbal teas:
- Chamomile tea (if tolerated)
- Rooibos tea (low salicylate, safe if pure and no flavorings)
💊 Supplements (Optional but Helpful)
- Magnesium glycinate powder or capsules (low filler brands)
- Omega-3 algae oil capsules (for brain and mood support)
- Vitamin D3 drops (simple formula, no flavorings or additives)
📋 Simple Breakdown Summary
| Category | Main Focus |
|---|---|
| Proteins | Fresh lamb, turkey, cod |
| Vegetables | Zucchini, green beans, bok choy, choy sum, potatoes, chayote, celery |
| Fruits | Pears, bananas, apples |
| Carbs | White rice, quinoa, plain rice cakes |
| Seeds/Nuts | Pumpkin seeds, (optional Brazil nuts) |
| Drinks | Water, homemade rice milk, herbal teas |
| Supplements | Magnesium, Omega-3, Vitamin D3 |
🌟 Food Safety Reminders
🧺 Batch cook small portions and reheat carefully (no slow-cooking meat or fish for long periods).
❄️ Freeze fresh meats after cooking immediately if not eaten same day.
🛡 Steam/boil veggies and fruits gently to preserve nutrients and reduce irritants.
🥄 Serve simple, soft textures to respect sensory comfort.
🌿 Key Pattern Notes
- Proteins rotated: Lamb, Turkey, Cod (all fresh cooked)
- Vegetables rotated: Zucchini, Choy Sum, Bok Choy, Green Beans, Celery
- Fruits rotated: Pear, Banana, Stewed Apple
- Carbs rotated: White Rice, Quinoa, Potatoes
- Snacks kept calming and sensory gentle: Pumpkin seeds, peeled fruit, plain rice cakes
🛡 Built-In Safeguards
- No leftover meats unless immediately frozen
- No aged, canned, or processed foods
- Low-flavor intensity, gentle textures
- Hydration reminders built naturally (water, rice milk, herbal tea)