Menu plans

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Foods

🥬 VEGETABLES

Vegetable	Histamine	FODMAP	Salicylate	Notes
Zucchini (peeled)	✅ Low	✅ Low	⚠️ Moderate	Better tolerated peeled and cooked
Carrot	✅ Low	✅ Low	⚠️ Moderate	Safe for some; trial small amounts
Chayote (mirliton)	✅ Low	✅ Low	✅ Low	Excellent option for all three
Bamboo shoots (cooked)	✅ Low	✅ Low	✅ Low	Great in soups and stir-fries
Rutabaga (swede)	✅ Low	✅ Low	✅ Low	Good boiled or mashed
Parsnip	✅ Low	✅ Low	⚠️ Moderate	Cooked is usually better tolerated
Potato (white, peeled)	✅ Low	✅ Low	✅ Low	Base starch; good tolerance
Green beans (≤15)	✅ Low	✅ Low	✅ Low	Lightly steamed only
Lettuce (iceberg)	✅ Low	✅ Low	✅ Low	Cooling, hydrating, very safe
Fennel (≤ ½ bulb)	✅ Low	✅ Low	⚠️ Moderate	Start small; aromatic oils may trigger
Kale (fresh only)	✅ Low	✅ Low	⚠️ Moderate–High	Use baby kale or small amounts

🍎 FRUITS (always fresh, not overripe)

Fruit	Histamine	FODMAP	Salicylate	Notes
Blueberries (≤ 20)	✅ Low	✅ Low	⚠️ Moderate	Trial small amount only
Pear (firm, peeled ≤½)	✅ Low	✅ Low	✅ Low	One of the safest fruits
Apple (Pink Lady ≤ 20g)	✅ Low	⚠️ Moderate	✅ Low	Peeled and limited is key
Dragon fruit	✅ Low	✅ Low	✅ Low	Hydrating and very gentle
Strawberries (≤ 5)	✅ Low	✅ Low	❌ High	Often poorly tolerated – test cautiously
Banana (just ripe ≤½)	✅ Low	✅ Low	✅ Low	Small amounts safe if not overripe
Kiwi (green ≤ 1 small)	✅ Low	✅ Low	⚠️ Moderate	May cause oral itching in some
Mango (≤ 40g ripe)	✅ Low	⚠️ Mod-High	⚠️ Moderate	Limit to very small portions

🥩 PROTEINS (fresh only, freeze if not used immediately)

Protein	Histamine	FODMAP	Salicylate	Notes
Chicken breast (fresh)	✅ Low	✅ Low	✅ Low	Buy, cook, and freeze immediately
Turkey breast (fresh)	✅ Low	✅ Low	✅ Low	Same as chicken; avoid leftovers
White fish (cod, etc.)	✅ Low	✅ Low	✅ Low	Freeze immediately; avoid aged/smoked
Lamb (fresh)	✅ Low	✅ Low	✅ Low	Often well tolerated
Egg (limit to 1/day)	✅ Low	✅ Low	✅ Low	Avoid if allergic; yolks usually better tolerated

🍚 GRAINS & STARCHES

Grain/Starch	Histamine	FODMAP	Salicylate	Notes
White rice	✅ Low	✅ Low	✅ Low	Best tolerated staple
Rice noodles	✅ Low	✅ Low	✅ Low	Watch for additives
Polenta (cornmeal)	✅ Low	✅ Low	✅ Low	Make fresh; freeze leftovers
Tapioca / Cassava	✅ Low	✅ Low	✅ Low	Good alternate starch
Quinoa (well rinsed)	✅ Low	✅ Low	⚠️ Moderate	Rinse and test tolerance
Oats (gluten-free)	✅ Low	⚠️ Moderate	⚠️ Moderate	Best soaked or cooked, small portions

🧈 FATS & OILS

Oil/Fat	Histamine	FODMAP	Salicylate	Notes
Olive oil (small amt)	✅ Low	✅ Low	⚠️ Moderate–High	Use sparingly if sensitive
Rice bran oil	✅ Low	✅ Low	✅ Low	Best tolerated oil
Ghee (pure, fresh)	✅ Low	✅ Low	✅ Low	Avoid if dairy intolerant
Coconut oil	✅ Low	✅ Low	❌ High	Often not tolerated in salicylate-sensitive people

🌿 HERBS & FLAVOURING

Herb / Seasoning	Histamine	FODMAP	Salicylate	Notes
Parsley	✅ Low	✅ Low	✅ Low	Excellent option for flavor
Chives	✅ Low	✅ Low	✅ Low	Onion substitute
Dill	✅ Low	✅ Low	✅ Low	Use fresh only
Basil (fresh)	✅ Low	✅ Low	⚠️ Moderate	Trial in small amounts
Ginger (small amt)	✅ Low	✅ Low	⚠️ Moderate	Use grated, minimal dose
Turmeric	✅ Low	✅ Low	❌ High	Often poorly tolerated
Salt	✅ Safe	✅ Safe	✅ Safe	Best seasoning for all three
Lemon juice (fresh)	✅ Low	✅ Low	❌ High	Trial in small amounts or avoid

🥤 DRINKS

Beverage	Histamine	FODMAP	Salicylate	Notes
Filtered water	✅ Low	✅ Low	✅ Low	Best tolerated
Peppermint tea	✅ Low	✅ Low	❌ High	Often a salicylate trigger
Chamomile tea (weak)	✅ Low	✅ Low	⚠️ Moderate	Mild but allergenic for some
Ginger tea (weak)	✅ Low	✅ Low	⚠️ Moderate	Try grated, fresh only
Rice milk (no additives)	✅ Low	✅ Low	✅ Low	Safe dairy alternative
Almond milk (plain)	✅ Low	✅ Low	⚠️ Moderate	Additive-free only, trial small amounts

Plan 1
Plan 2
Plan 3 (VG)
Plan 4 (BF)

Salicylate Aware

🌿 SALICYLATE-AWARE ALTERNATIVES FOR LOW HISTAMINE + LOW FODMAP PLAN

These swaps are designed for people who tolerate low to moderate salicylate levels. Use this to adjust the weekly menu plan:

✅ Low Salicylate Swaps (use freely if tolerated)

Rice bran oil → safest for sensitive individuals
White potato, peeled → base starch
Iceberg or butter lettuce → cooling and low salicylate
Pear (peeled, firm) → low in salicylates, safe fruit option
Cucumber (peeled) → hydrating and gentle

⚠️ Moderate Salicylate Swaps (trial in small portions)

Zucchini (peeled) → use instead of spinach or kale
Carrot (cooked) → use for mash or stir-fry
Pumpkin (small portion) → sweet, nourishing option
Chives and parsley → better tolerated flavoring herbs
Blueberries (≤ 20) → safer than most other berries

❌ Avoid or Limit High Salicylate Items

Olive oil → use in tiny amounts or swap for rice bran oil
Coconut oil, peppermint tea, vinegar, cinnamon, turmeric
Berries (except blueberries in moderation)

✅ Suggested Ingredient Swaps for Weekly Plan

Original Ingredient	Swap (Low/Mod Salicylate)	Notes
Olive oil	Rice bran oil	Safer base oil for all meals
Kale	Zucchini (peeled)	Safer green veggie
Turmeric	Parsley or chives	Mild flavor without high salicylate load
Strawberries	Blueberries (≤ 20)	Safer fruit option
Coconut oil	Ghee or rice bran oil	Only if dairy tolerated
Spinach	Butter lettuce or chayote	Better tolerated greens
Apple (skin on)	Peeled Pink Lady or pear	Always peel and limit quantity

Incorporate these alternatives into the menu plan if following a low to moderate salicylate approach.

Salicylate Aware Supplements

✅ SALICYLATE-AWARE SUPPLEMENT RECOMMENDATIONS

Formulated for Low Histamine + Low/Moderate Salicylate Tolerance

🧠 1. Vitamin D3 (Cholecalciferol)

🧬 2. Magnesium (Glycinate or Citrate)

🩸 3. Iron (Bisglycinate or Glycinate Chelate)

| Purpose | Supports energy, cognition, prevents anemia (especially with low histamine protein sources)
| Dose | 25–30 mg every second day (or as needed by ferritin levels)
| Formulation Tips | No vitamin C added (often citrus-based); separate from high-calcium foods
| Low-Salicylate Brands | Thorne Iron Bisglycinate, Pure Encapsulations Iron-C (check labels for ascorbate-free if needed)

💊 4. B12 (Methylcobalamin or Hydroxocobalamin)

🧠 5. Active Folate (L-5-MTHF) – only if needed

🧬 6. Calcium (If no dairy + unfortified milk)

🧘 7. Omega-3 (if not eating fish)

🚫 Avoid Common Triggers in Supplements:

Effervescent tablets, flavored chews, or herbal stress blends

“Natural flavors,” “citrus bioflavonoids,” or “fruit extracts”

Turmeric, rosemary, peppermint, cinnamon, or clove

Plan 1 Nutrition

core nutritional needs for an average adult—assuming:

Calorie range: 1,480–1,550 kcal/day
Protein intake: 85–96 g/day
Fat intake: ~58–64 g/day
Carbohydrates: ~140–150 g/day

✅ WEEKLY MACRONUTRIENT SUMMARY (AVERAGE PER DAY)

Nutrient	Target (Female, ~1,800 kcal/day)	Menu Average	Met?
Calories	1,800	~1,515	⚠️ Slightly low*
Protein	≥ 75 g	~90 g	✅ Yes
Carbohydrates	≥ 130 g	~145 g	✅ Yes
Fat	≥ 50 g	~60 g	✅ Yes

*Note: 1,515 kcal/day is suitable for many adults with low to moderate activity or energy limitations (e.g., MCAS, fatigue). For those needing more energy, snacks or meal portions can be increased.

⚠️ WEEKLY MICRONUTRIENT GAPS & RISK AREAS

Nutrient	Source in Plan	Status	Notes / Gaps
Iron	Chicken, lamb, turkey, cod	✅ Adequate*	Boost with lamb 2–3x/week; pair with vit C foods
Vitamin B12	Eggs, chicken, fish, lamb	✅ Yes	Best absorbed from animal protein
Magnesium	Zucchini, pumpkin, rice	⚠️ Borderline	Add seeds or supplement if tolerated
Calcium	Rice milk (if fortified), greens	⚠️ Likely low	Add fortified rice milk or supplement
Vitamin D	Sunlight dependent	❌ Low	Recommend supplement
Folate	Carrot, parsnip, pumpkin, greens	⚠️ Mod-low	Could benefit from leafy greens or active folate
Omega-3 (EPA/DHA)	Minimal unless fish added more often	❌ Low	Consider white fish 3x/week or algae oil supplement
Fiber	Veg, rice, fruit (pear, blueberries)	⚠️ Mod-low	Add more veg at breakfast/snacks or psyllium

*Iron and B12 are okay for most omnivores in this plan, especially if protein portions are generous and properly prepared (fresh, not aged).

✅ STRENGTHS OF THIS PLAN

Excellent protein variety (lamb, turkey, chicken, fish, egg)
Inflammation-modulating (no fermented, aged, or additive-laden foods)
Good digestive tolerability (FODMAP-aligned)
Antioxidants from low-histamine fruits and veggies
Hydrating, low-sodium, and moderate-glycemic

🔄 RECOMMENDED ADJUSTMENTS TO MEET FULL NEEDS

Possibly increasing portion sizes or adding 1 extra snack/meal for energy balance

Add / Swap	Benefit
Fortified rice milk (120mg Ca/cup)	Meets calcium needs without dairy
Algae-based omega-3 supplement	EPA/DHA source for brain/immune health
Magnesium glycinate supplement	Supports sleep, anxiety, muscle tension
More dark leafy greens (low hist/salicylate)	Folate, calcium, magnesium
Vitamin D3 supplement (1,000–2,000 IU)	Almost always needed unless sun-exposed

🧾 VERDICT

✅ YES — your 7-day plan is a well-balanced, anti-inflammatory base diet
However, to fully meet nutritional needs long-term, especially with chronic illness, you will benefit from:

Strategic supplementation (Ca, D, Mg, omega-3s)

Occasional vegetable variety expansion within tolerance

Day 1
2
3
4
5
6
7

Breakfast: Scrambled eggs with zucchini and carrot, white rice (350 kcal)

Recipe: Scramble 2 eggs with steamed zucchini and grated carrot. Serve with white rice.

Snack: Blueberries and rice cakes with ghee (200 kcal) or dairy free alternative e.g. Nuttelex

Recipe: Serve up to 20 blueberries with 2 plain rice cakes spread with ghee.

Lunch: Grilled chicken, boiled potato with parsley, steamed green beans (500 kcal)

Recipe: Grill fresh chicken breast. Boil potato and steam green beans. Dress with olive oil and parsley.

Dinner: Steamed cod with dill, carrot-parsnip mash, iceberg lettuce (450 kcal)

Recipe: Steam cod with fresh dill. Mash carrot and parsnip. Add shredded lettuce.

Breakfast: Quinoa porridge with strawberries and rice milk (300 kcal)

Recipe: Cook quinoa in rice milk. Top with up to 5 strawberries.

Snack: Firm pear slices and quinoa crackers (180 kcal)

Recipe: Serve 1/2 peeled firm pear with plain quinoa crackers.

Lunch: Baked turkey breast, rice with kale, steamed rutabaga (500 kcal)

Recipe: Bake turkey breast. Serve with rice and sautéed kale. Add steamed rutabaga.

Dinner: Lamb cutlets, pumpkin mash, cucumber salad (550 kcal)

Recipe: Grill lamb. Steam and mash pumpkin. Slice cucumber and dress with oil.

Breakfast: Boiled egg, chayote and zucchini, polenta with rice milk (350 kcal)

Recipe: Boil egg, steam chayote and zucchini. Cook polenta in rice milk.

Snack: Apple slices and rice crackers (180 kcal)

Recipe: Serve peeled Pink Lady apple (<=20g) with plain rice crackers.

Lunch: Poached fish, white potato, butterhead lettuce (500 kcal)

Recipe: Poach white fish with parsley. Boil potato. Add fresh butterhead lettuce.

Dinner: Chicken-vegetable-rice soup (480 kcal)

Recipe: Simmer cooked chicken with rice, zucchini, and chayote in water with salt.

Breakfast: Steamed carrot and quinoa with rice bran oil (300 kcal)

Recipe: Steam carrot and combine with cooked quinoa and rice bran oil.

Snack: Firm pear slices and quinoa crackers (180 kcal)

Recipe: 1/2 peeled pear with plain quinoa crackers.

Lunch: Roast chicken, fennel, rice, iceberg lettuce (500 kcal)

Recipe: Roast chicken, serve with steamed fennel, cooked rice, and lettuce.

Dinner: Turkey, rutabaga-parsnip mash, green beans (520 kcal)

Recipe: Grill turkey, mash rutabaga and parsnip, serve with steamed green beans.

Nutrition

The nutritional profile for Day 4 of your plan—at around 1,500 kcal, 90g protein, 140g carbs, and 60g fat—is actually quite solid for a therapeutic, anti-inflammatory diet designed around histamine, FODMAP, and moderate salicylate intolerance.

However, here’s a brief critical evaluation:

✅ What’s Good

Protein: 90g is a decent intake, especially when spread across 4 meals. It supports healing, hormone function, and immune regulation.
Carbs: 140g is moderate, supports energy, and avoids blood sugar spikes if low glycemic sources (like rice, pumpkin, parsnip) are used.
Fats: 60g is sufficient for absorption of fat-soluble vitamins (A, D, E, K) and supports brain and hormone health.
Anti-inflammatory: Fresh meats, root vegetables, and rice-based meals reduce immune load and histamine buildup.
Tolerability: All foods listed are low-trigger and gut-soothing for sensitive systems.

⚠️ What May Need Attention

Micronutrients (commonly underprovided in restricted diets):
- Iron: Needs careful monitoring; plant-based sources are limited, and histamine-safe meats must be fresh.
- Vitamin B12: Found in animal products, but might still need supplementation depending on absorption.
- Magnesium: Can be borderline due to low nut/seed intake.
- Folate: May need targeted food sources or low-salicylate supplement.
- Calcium: Limited if no dairy; ensure rice milk is calcium-fortified or use safe greens like chayote or fennel.

💡 How to Strengthen It

Add a calcium source: Try low-oxalate, low-histamine leafy greens (e.g., baby chard), or use calcium-fortified rice milk.
Include magnesium: Steamed parsnip, pumpkin, or small amounts of peeled zucchini can help, or use magnesium glycinate.
Rotate protein: Add turkey, lamb, or fish more frequently and ensure good portion sizes (100–150g per meal).
Use a multivitamin: Consider one designed for MCAS or low-salicylate tolerability, ideally with active B-vitamins and no additives.

✅ Summary

Yes, Day 4 is nutritionally sound, especially for someone with complex sensitivities. It provides balanced macros and low-inflammatory foods, but would benefit from targeted micronutrient support and occasional protein boosting.

Day 5

Breakfast: Blueberries with rice cakes and ghee (250 kcal)

Recipe: Serve blueberries (<=20) with rice cakes and ghee.

Snack: Banana (just ripe) and puffed rice (200 kcal)

Recipe: 1/2 just-ripe banana with plain puffed rice cereal.

Lunch: Seared lamb, rice with chives, sautéed zucchini (550 kcal)

Recipe: Pan-sear lamb, serve with rice and chives, sauté zucchini.

Dinner: White fish, cucumber salad, carrot mash (470 kcal)

Recipe: Bake fish, serve with peeled cucumber salad and steamed carrot mash.

Day 6

Breakfast: Porridge with pear and rice milk (300 kcal)

Recipe: Cook rice or quinoa porridge with rice milk and add peeled pear.

Snack: Cucumber sticks with quinoa crackers (180 kcal)

Recipe: Serve peeled cucumber sticks with quinoa crackers.

Lunch: Chicken, boiled potato, sautéed butter lettuce (500 kcal)

Recipe: Grill chicken, boil potato, lightly sauté butter lettuce.

Dinner: Turkey soup with rice, carrot, chayote (480 kcal)

Recipe: Simmer turkey, rice, carrot, and chayote in broth

Day 7

Breakfast: Rice porridge with blueberries (280 kcal)

Recipe: Cook white rice with rice milk, top with blueberries.

Snack: Puffed rice with rice milk (180 kcal)

Recipe: Serve puffed rice cereal with rice milk.

Lunch: Grilled lamb, pumpkin, sautéed kale (550 kcal)

Recipe: Grill lamb, steam pumpkin, sauté kale (fresh only).

Dinner: Zucchini-carrot mash, baked chicken, fennel-cucumber salad (500 kcal)

Nutrition

Your 7-Day Low Histamine + Low FODMAP Menu Plan (with moderate salicylate consideration) is overall nutritionally sound for short- to medium-term use—especially for people with complex sensitivities like MCAS, IBS, and food intolerance.

Here’s a breakdown by category:

✅ Macronutrient Profile (Averages Based on Menu)

Nutrient	Average Per Day	Recommended Daily Intake*	Met?
Calories	~1,500–1,550 kcal	1,600–2,200 kcal (female/mod. activity)	⚠️ Slightly low for active individuals
Protein	~85–95 g	75–100 g (or 1.2–1.5 g/kg for chronic illness)	✅ Yes
Carbohydrates	~140–150 g	≥130 g	✅ Yes
Fat	~55–65 g	≥50 g	✅ Yes

*Based on general nutrition guidelines for adults; individualized needs may vary

✅ Micronutrient Strengths

Nutrient	Main Sources in Plan	Status
Iron	Lamb, turkey, chicken, fish	✅ Good with red meat rotation
Vitamin B12	Animal proteins	✅ Covered
Zinc	Lamb, turkey, pumpkin	✅ Met if portion sizes adequate
Vitamin A	Carrot, pumpkin, rutabaga	✅ Met from beta-carotene
Potassium	Zucchini, chayote, pear, pumpkin	✅ Likely sufficient
Folate	Parsnip, greens (lettuce, fennel, chives)	⚠️ Moderate; more leafy greens would help

⚠️ Potential Gaps (Common in Low-Histamine & FODMAP Diets)

Nutrient	Risk & Notes	Suggested Solutions
Calcium	Low if not using fortified rice milk	✅ Add fortified rice milk or low-salicylate Ca supplement
Vitamin D	Almost always low without sun/supplement	✅ Add 1,000–2,000 IU/day (salicylate-safe drop or tab)
Magnesium	Risk due to low nut/seed intake	✅ Add magnesium glycinate or increase pumpkin/zucchini
Omega-3 (EPA/DHA)	No fish oil or algae oil in plan	✅ Consider low-histamine algae DHA supplement
Fiber	Moderate; better with more vegetables/snacks	✅ Add parsnip, rutabaga, or use psyllium (if tolerated)

🟢 Strengths

Balanced macros
Anti-inflammatory, mast cell-friendly
Uses safe starches (rice, pumpkin, parsnip)
Low FODMAP and salicylate-moderate options built in
Fresh-prep minimizes histamine buildup

🔶 Weaknesses (Fixable)

Calcium, D, magnesium, and omega-3 need attention
Vegetable variety is good but could improve fiber/folate if tolerated
Energy intake is a bit low for very active or underweight individuals

📝 CONCLUSION

✔️ Yes — this plan is nutritionally sound, especially for someone with complex dietary restrictions.
However, for long-term use, consider:

Boosting calories with a safe snack or larger protein portions if needed

Adding a few targeted supplements (Ca, D, Mg, omega-3)

Slightly increasing vegetable volume where tolerated

Day 1
2
3
4
5
6
7

Day 1

Breakfast: White rice porridge with pear and rice milk (280 kcal)

Recipe: Cook white rice in rice milk. Top with 1/2 peeled firm pear.

Snack: Rice cakes with ghee and cucumber sticks (200 kcal)

Recipe: Serve 2 rice cakes with ghee and peeled cucumber sticks.

Lunch: Roast lamb, mashed rutabaga, iceberg salad (550 kcal)

Recipe: Roast lamb. Boil and mash rutabaga. Toss iceberg lettuce with rice bran oil.

Dinner: Grilled chicken, carrot-zucchini mash, fennel salad (500 kcal)

Recipe: Grill chicken. Steam and mash carrot and zucchini. Slice fennel and dress with rice bran oil.

Day 2

Breakfast: Quinoa flakes with blueberries

Day 2

Breakfast: Quinoa flakes with blueberries and rice milk (300 kcal)

Recipe: Cook quinoa flakes in rice milk. Top with 20 blueberries.

Snack: Boiled egg and small apple (200 kcal)

Recipe: Serve one boiled egg with 1/4 peeled Pink Lady apple.

Lunch: Turkey patties, mashed potato, steamed green beans (520 kcal)

Recipe: Pan-fry turkey mince patties. Boil and mash potatoes. Steam green beans (15 pods).

Dinner: Steamed fish with chayote, rice, butterhead lettuce (480 kcal)

Recipe: Steam white fish. Add sliced chayote and rice. Serve with plain butterhead lettuce.

Breakfast: Rice puff cereal with banana and rice milk (280 kcal)

Recipe: Serve puffed rice with rice milk and half a firm banana.

Snack: Parsnip sticks with rice crackers (180 kcal)

Recipe: Slice raw parsnip into sticks. Serve with plain rice crackers.

Lunch: Chicken with carrot-zucchini sauté and rice (500 kcal)

Recipe: Grill chicken, sauté carrot and zucchini, serve with cooked white rice.

Dinner: Turkey and rice soup with chayote and parsley (480 kcal)

Recipe: Simmer cooked turkey with rice, chayote, and parsley in water.

Day 4

Breakfast: Steamed pumpkin and quinoa with rice bran oil (300 kcal)

Recipe: Steam pumpkin, cook quinoa, mix with rice bran oil.

Snack: Peeled pear slices and quinoa crackers (180 kcal)

Recipe: Serve 1/2 peeled firm pear with quinoa crackers.

Lunch: Grilled fish, mashed parsnip, cucumber salad (500 kcal)

Recipe: Grill white fish, mash steamed parsnip, toss cucumber with oil.

Dinner: Lamb stew with rutabaga, green beans, zucchini (550 kcal)

Recipe: Simmer lamb with chopped rutabaga, green beans, and zucchini.

Day 5

Breakfast: Cooked white rice with ghee and banana (300 kcal)

Recipe: Serve hot white rice with ghee and 1/2 firm banana.

Snack: Blueberries and rice cracker (150 kcal)

Recipe: Serve up to 20 blueberries with one plain rice cracker.

Lunch: Baked chicken, mashed pumpkin, iceberg salad (500 kcal)

Recipe: Bake chicken, mash pumpkin, and serve with chopped iceberg and chives.

Dinner: Pan-seared turkey, sautéed fennel, carrot mash (500 kcal)

Recipe: Cook turkey in pan, sauté fennel, and mash steamed carrot

Day 6

Breakfast: Boiled egg with carrot sticks and rice porridge (320 kcal)

Recipe: Serve one boiled egg with steamed carrot sticks and white rice porridge.

Snack: Cucumber slices and rice milk smoothie (160 kcal)

Recipe: Blend plain rice milk with peeled cucumber.

Lunch: Grilled lamb, mashed potato, steamed green beans (520 kcal)

Recipe: Grill lamb, mash boiled potato, steam 15 green beans.

Dinner: Fish stew with zucchini, rice, parsley (500 kcal)

Recipe: Cook fresh fish with zucchini, cooked rice, and parsley.

Day 7

Breakfast: Rice quinoa porridge with grated pear (280 kcal)

Recipe: Cook white rice and quinoa in rice milk, top with grated firm pear.

Snack: Chayote slices with rice cakes (180 kcal)

Recipe: Serve peeled chayote slices with plain rice cakes.

Lunch: Roast turkey with mashed rutabaga and chive rice (520 kcal)

Recipe: Roast turkey, mash rutabaga, and cook white rice with fresh chives.

Dinner: Chicken and pumpkin mash bowl with iceberg and fennel salad (500 kcal

Nutritional Risks

The 7-Day Vegan Low Histamine + Low FODMAP Menu Plan is designed to be gentle on digestion, inflammation, and mast cell activity—but like most restrictive vegan plans, it does carry some nutritional risks, especially if histamine and salicylate sensitivities further limit variety.

Here’s a nutritional evaluation, including strengths and likely gaps:

✅ MACRONUTRIENTS (AVERAGE ESTIMATE)

Nutrient	Average Daily Intake	Recommended (female avg.)	Status
Calories	~1,450–1,550 kcal	1,600–2,200 kcal	⚠️ Slightly low for active adults
Protein	~45–55 g	≥60–70 g for vegans	❌ Low*
Carbs	~150–170 g	≥130 g	✅ Met
Fat	~40–50 g	≥50 g	⚠️ Low-normal

*Protein is limited due to the absence of legumes, tofu, tempeh, and soy, which are usually restricted for histamine/FODMAP/salicylate sensitivity.

✅ MICRONUTRIENT STRENGTHS

Nutrient	Main Sources	Status
Beta-carotene	Carrot, pumpkin, sweet potato	✅ High
Potassium	Chayote, parsnip, pear, zucchini	✅ Likely met
Folate	Root vegetables, greens, parsley	⚠️ Moderate
Vitamin C	Cucumber, pear, fennel (low dose)	✅ Minimal needs met

⚠️ LIKELY NUTRITIONAL GAPS

Nutrient	Risk Level	Why It’s a Concern	Suggested Solution
Protein	High	No legumes, soy, or seeds	Add sprouted rice protein powder or safe hemp powder
Vitamin B12	Very High	Absent from plant foods	Supplement with 1,000 mcg methyl/hydroxy B12 3–5x/week
Iron	High	No heme sources; limited absorption from plants	Add iron bisglycinate supplement every other day
Zinc	High	No seeds, nuts, or legumes	Add low-reactivity zinc supplement (15 mg/day)
Calcium	Moderate	Low unless fortified rice milk used	Use calcium-fortified rice milk or supplement 500–600 mg/day
Vitamin D	Very High	Absent from food; low sun exposure	Supplement 1,000–2,000 IU/day
Omega-3 (DHA/EPA)	High	No algae or seed-based oils	Add algae-based DHA/EPA (250–500 mg/day)
Magnesium	Moderate	Low intake without nuts/seeds	Add magnesium glycinate or increase green veg (zucchini, chayote)
Iodine	Moderate	No seaweed or iodized salt	Supplement with microdose iodine (150 mcg) if tolerated

🟢 WHAT THIS PLAN IS GOOD FOR

Reducing total inflammation
Managing histamine and gut sensitivity
Gentle digestive workload
Short-term anti-inflammatory reset or symptom control

🔄 IMPROVEMENTS FOR NUTRITIONAL BALANCE

Boost protein: Safe sprouted rice protein, or histamine-safe hemp protein
Supplement wisely: Include vegan-safe B12, iron, D, omega-3s
Use fortified rice milk: With calcium and B12
Expand variety if tolerated: Try reintroducing low-FODMAP legumes (e.g., canned lentils or split mung beans) in small amounts

✅ SUMMARY

The vegan plan is nutritionally thoughtful, but not fully adequate for long-term use without supplements or careful protein planning. It excels in digestive tolerance and immune calm, but needs key additions to prevent deficiencies in protein, B12, iron, zinc, calcium, D, and omega-3s.

Plan with Nutritional Boosts

🌱 7-DAY VEGAN LOW HISTAMINE + LOW FODMAP MENU PLAN (With Nutrition Boosts)

With salicylate moderation and supplement support for completeness

DAY 1

Breakfast: Quinoa porridge with blueberries and rice milk (300 kcal)
Cook 1/4 cup quinoa in 1 cup rice milk. Top with ≤20 blueberries.
Snack: Rice cakes with rice bran oil and pear slices (180 kcal)
Lunch: Rutabaga-carrot bowl with rice and parsley (450 kcal)
Dinner: Zucchini-quinoa patties with pumpkin mash and iceberg lettuce (500 kcal)
Boost: Add 1 scoop sprouted rice protein (15g protein) in rice milk post-breakfast

DAY 2

Breakfast: Rice puff cereal with rice milk and pear (280 kcal)
Snack: Cucumber with quinoa crackers (150 kcal)
Lunch: Baked parsnip and turnip with rice and sautéed chayote (470 kcal)
Dinner: Pumpkin-potato soup with parsley and millet flatbread (500 kcal)
Boost: Calcium-fortified rice milk (200mg Ca) and 1,000 IU Vitamin D drop post-lunch

DAY 3

Breakfast: White rice porridge with steamed apple (Pink Lady, peeled) (300 kcal)
Snack: Rice cakes with mashed rutabaga (150 kcal)
Lunch: Quinoa, steamed zucchini, and carrot rice bowl (480 kcal)
Dinner: Swede and green bean stew with rice (500 kcal)
Boost: 1 tsp algae-based omega-3 supplement (250mg DHA/EPA)

DAY 4

Breakfast: Buckwheat flakes with blueberry compote (300 kcal)
Snack: Baked white sweet potato (160 kcal)
Lunch: Grilled zucchini and rice noodle salad with parsley (450 kcal)
Dinner: Pumpkin veggie loaf with mashed potato and steamed kale (if tolerated) (500 kcal)
Boost: Magnesium glycinate (200–300 mg) post-dinner for nervous system support

DAY 5

Breakfast: Quinoa porridge with steamed pear slices (300 kcal)
Snack: Rice paper wrap with cucumber and iceberg (180 kcal)
Lunch: Stir-fried parsnip, carrot, and chayote over rice (480 kcal)
Dinner: Pumpkin-rice soup with rutabaga fries (500 kcal)
Boost: Iron bisglycinate 25 mg with Vitamin C drop (no citrus flavor)

DAY 6

Breakfast: White rice with ghee alternative and zucchini (300 kcal)
Snack: Steamed apple with rice milk (160 kcal)
Lunch: Brown rice and turnip pilaf with parsley and fennel (480 kcal)
Dinner: Mashed potato-parsnip with sautéed chayote and green beans (500 kcal)
Boost: B12 supplement (1,000 mcg methylcobalamin, 3x/week)

DAY 7

Breakfast: Quinoa flakes with blueberries and rice milk (300 kcal)
Snack: Pear slices with rice crackers (160 kcal)
Lunch: Zucchini-carrot rice bowl with iceberg and chive (480 kcal)
Dinner: Pumpkin mash with millet flatbread and green beans (500 kcal)
Boost: Low-dose iodine supplement (150 mcg, 3x/week)

🧪 RECOMMENDED DAILY/VITAL SUPPLEMENTS

Vitamin B12 (methyl or hydroxy): 1,000 mcg 3x/week
Vitamin D3: 1,000–2,000 IU/day
Calcium: 400–600 mg/day (use fortified rice milk)
Magnesium glycinate: 200–300 mg/day
Iron bisglycinate: 25–30 mg every other day
Zinc (picolinate or citrate): 15–25 mg/day
Omega-3 (DHA/EPA): 250–500 mg/day (algae oil)
Iodine: 150 mcg 2–3x/week (if no iodized salt or seaweed used)

🌱 7-DAY LOW HISTAMINE + LOW FODMAP + VEGAN MENU PLAN

This plan supports individuals managing histamine intolerance, IBS, MCAS, and salicylate sensitivity using a whole-foods vegan approach with moderate salicylate awareness. All meals are freshly prepared.

DAY 1

Breakfast: Quinoa porridge with blueberries and rice milk
Recipe: Cook quinoa in rice milk. Top with ≤ 20 fresh blueberries.
Snack: Rice cakes with rice bran oil and peeled pear slices
Lunch: Steamed rutabaga and carrot bowl with brown rice and parsley
Recipe: Steam rutabaga and carrot, mix with cooked rice and chopped parsley.
Dinner: Lentil-free vegan patties (quinoa + zucchini) with pumpkin mash and iceberg salad
Recipe: Mash steamed pumpkin. Serve with pan-seared patties of quinoa, grated zucchini, rice flour.

DAY 2

Breakfast: Chia-free rice puff cereal with rice milk and thin pear slices
Snack: Cucumber sticks with quinoa crackers
Lunch: Baked parsnip and turnip with white rice and sautéed chayote
Dinner: Pumpkin and potato soup with parsley, served with millet flatbread
Recipe: Simmer pumpkin and peeled white potato in water with parsley, blend lightly.

DAY 3

Breakfast: White rice porridge with steamed apple (Pink Lady, peeled) and cinnamon-free spice
Snack: Rice cakes with mashed rutabaga spread
Lunch: Quinoa, steamed zucchini, and carrot rice bowl with olive oil (if tolerated)
Dinner: Swede and green bean stew with rice and chives
Recipe: Cook chopped swede, green beans, and rice. Season with salt and chives.

DAY 4

Breakfast: Cooked buckwheat flakes with blueberry compote (fresh, low-histamine prep)
Snack: Baked white sweet potato with olive oil drizzle
Lunch: Grilled zucchini and rice noodle salad with parsley and iceberg
Dinner: Pumpkin and lentil-free veggie loaf with mashed potato and steamed kale (if tolerated)
Recipe: Mix grated zucchini, rice flour, and pumpkin. Bake into loaf. Serve with mash.

DAY 5

Breakfast: Steamed pear slices with quinoa porridge and rice milk
Snack: Cucumber and iceberg salad wrap in rice paper
Lunch: Stir-fried parsnip, carrot, and chayote over white rice
Dinner: Pumpkin-rice soup with rutabaga fries
Recipe: Steam pumpkin and rice into soup, oven-bake rutabaga into fries.

DAY 6

Breakfast: White rice with ghee alternative and zucchini sticks
Snack: Steamed apple slices with rice milk
Lunch: Brown rice and turnip pilaf with parsley and fennel
Dinner: Mashed potato and parsnip with sautéed chayote and green beans

DAY 7

Breakfast: Quinoa flakes with blueberries and rice milk
Snack: Pear slices and rice crackers
Lunch: Zucchini-carrot rice bowl with iceberg lettuce and chive dressing
Dinner: Pumpkin mash with millet flatbread and sautéed green beans

This plan emphasizes:Low-histamine, bladder-friendly, and anti-inflammatory foods.

Freshly prepared meals to minimize histamine accumulation.
Avoidance of common triggers such as citrus, tomatoes, aged cheeses, fermented foods, and processed items.

Each day includes breakfast, lunch, dinner, and snacks, with simple recipes and estimated calorie counts.

🌞 Day 1

Breakfast: Creamy millet porridge with poached pear and coconut milk.
Recipe: Simmer ¼ cup millet in 1 cup water until tender. Top with sliced poached pear and a splash of coconut milk.
Calories: ~320
Lunch: Grilled turkey breast with steamed zucchini and white rice.
Recipe: Grill 100g turkey breast. Serve with ½ cup steamed zucchini and ½ cup cooked white rice.
Calories: ~450icdietproject.com
Dinner: Baked lamb with mashed parsnips and steamed carrots.
Recipe: Bake 150g lamb. Boil and mash 1 cup parsnips. Steam ½ cup sliced carrots.
Calories: ~550
Snacks: Sliced cucumber with white bean dip; applesauce with a sprinkle of cinnamon.
Calories: ~170

🌞 Day 2

Breakfast: Oat groats with blueberries and coconut cream.
Recipe: Cook ¼ cup oat groats in 1 cup water. Top with ¼ cup fresh blueberries and 2 tbsp coconut cream.
Calories: ~350
Lunch: Grilled chicken breast with sautéed green beans and quinoa.
Recipe: Grill 100g chicken breast. Sauté ½ cup green beans in olive oil. Serve with ½ cup cooked quinoa.
Calories: ~500ichelp.org+1Mast Cell 360+1
Dinner: Ground turkey patties with mashed sweet potatoes and steamed spinach.
Recipe: Form 150g ground turkey into patties and bake. Boil and mash 1 cup sweet potatoes. Steam ½ cup spinach.
Calories: ~500
Snacks: Rice cakes with sunflower seed butter; pear smoothie with oat milk.
Calories: ~320Mast Cell 360+12mnwcare.com+12ichelp.org+12

🌞 Day 3

Breakfast: Rice porridge with apple slices and cinnamon.
Recipe: Cook ¼ cup white rice in 1 cup water. Top with ½ sliced apple and a pinch of cinnamon.
Calories: ~320
Lunch: Grilled white fish with steamed squash and basmati rice.
Recipe: Grill 100g white fish. Steam ½ cup squash. Serve with ½ cup basmati rice.
Calories: ~480MastCellActivationSyndrome.Org Callie K Nutrition+5Through The Fibro Fog+5Mast Cell 360+5
Dinner: Lamb stew with carrots, celery, and rice.
Recipe: Simmer 200g lamb with ½ cup carrots, ¼ cup celery, and ½ cup rice in water until tender.
Calories: ~520Callie K Nutrition+1Mast Cell 360+1
Snacks: Puffed rice with cucumber sticks; coconut yogurt with pear slices.
Calories: ~230

🌞 Day 4

Breakfast: Creamy oat porridge with grated apple.
Recipe: Cook ¼ cup oats in 1 cup oat milk. Stir in ¼ grated apple.
Calories: ~300ichelp.org+8icnetwork.org+8naughtylittlemastcells.com+8
Lunch: Ground turkey rice bowl with steamed zucchini and kale.
Recipe: Sauté 100g ground turkey. Serve over ½ cup cooked rice with ½ cup steamed zucchini and ½ cup steamed kale.
Calories: ~500
Dinner: Baked cod with cauliflower mash and steamed green beans.
Recipe: Bake 100g cod. Boil and mash 1 cup cauliflower. Steam ½ cup green beans.
Calories: ~480
Snacks: Peeled pear slices; rice crackers with mashed white beans.
Calories: ~210

🌞 Day 5

Breakfast: Rice cereal with oat milk and poached pear.
Recipe: Combine ¼ cup rice cereal with ½ cup oat milk. Top with sliced poached pear.
Calories: ~320Dr. Michael Ruscio, DC+6Mast Cell 360+6Mast Cell 360+6
Lunch: Chicken and root vegetable soup.
Recipe: Simmer 100g chicken with ½ cup carrots, ½ cup parsnips, and ¼ cup celery in water until cooked.
Calories: ~470Mast Cell 360+11Callie K Nutrition+11Mast Cell 360+11
Dinner: Roast lamb with baked pumpkin and white rice.
Recipe: Roast 150g lamb. Bake ½ cup pumpkin. Serve with ½ cup cooked white rice.
Calories: ~530mnwcare.com+12icnetwork.org+12Mast Cell 360+12
Snacks: Soft-cooked carrot sticks; applesauce with sunflower seeds.
Calories: ~210

🌞 Day 6

Breakfast: Warm quinoa with coconut milk and chopped apple.
Recipe: Cook ¼ cup quinoa in 1 cup water. Stir in 2 tbsp coconut milk and ¼ cup chopped apple.
Calories: ~330icnetwork.org+3The Histamine Friendly Kitchen+3simplyfamilyrecipes.com+3
Lunch: Turkey patties with rice and steamed bok choy.
Recipe: Form 150g ground turkey into patties and bake. Serve with ½ cup cooked rice and ½ cup steamed bok choy.
Calories: ~500
Dinner: Steamed white fish, parsnip mash, and sautéed squash.
Recipe: Steam 100g white fish. Boil and mash 1 cup parsnips. Sauté ½ cup squash in olive oil.
Calories: ~490
Snacks: Smooth rice pudding; blended cooked pear with oat milk.
Calories: ~240

🌞 Day 7

Breakfast: Baked apple with millet crumble.
Recipe: Bake 1 small apple with 2 tbsp cooked millet, sprinkle cinnamon.
Calories: ~350
Lunch: Lentil soup with rice and steamed greens.
Recipe: Simmer ½ cup red lentils, ¼ cup rice, and ½ cup chopped greens in water with herbs.
Calories: ~480
Dinner: Chicken and rice bake with zucchini and carrots.
Recipe: Combine 100g chicken breast, ½ cup rice, ¼ cup carrots, and ¼ cup zucchini. Bake together with herbs.
Calories: ~520
Snacks: Rice crackers and pear slices; coconut yogurt and puffed rice.
Calories: ~240

Total Daily Caloric Range: ~1600–1900 kcal (adjust portion sizes to suit individual needs)

Would you like this meal plan formatted into a printable PDF, accompanied by a grocery list, or integrated into a symptom tracking template?

Printable Grocery List

This list emphasizes fresh, low-histamine, and bladder-friendly foods.ic-diet.com

Proteins:

Fresh turkey breast
Fresh chicken breast
Fresh white fish (e.g., cod, haddock)
Fresh lamb
Fresh eggsFreepik

Grains:

White rice
Quinoa
Millet
Oats (certified gluten-free)
Rice cakeseds.clinic+15Template.net+15Freepik+15 ic-diet.com+17eds.clinic+17ichelp.org+17 mnwcare.com+3ic-network.com+3mastcellaction.org+3

Fruits:

Pears
Apples (peeled)
Blueberries (fresh)

Vegetables:

Zucchini
Carrots
Parsnips
Spinach (fresh)
Green beans
SquashPinterest+1Lindgren Functional Medicine+1 Aionhealth+31Pinterest+31Lindgren Functional Medicine+31 Anglian Urology Associates+3ichelp.org+3ic-diet.com+3 bearable.app+9Guava+9Pinterest+9 smallscargyn.com+18ic-network.com+18insitedigestive.com+18

Dairy Alternatives:

Coconut milk
Oat milkJodi Ettenberg+2ichelp.org+2icnetwork.org+2 Freepik+23icnetwork.org+23icnetwork.org+23

Pantry Staples:

Olive oil
Sunflower seed butter
White beans (cooked fresh)
Herbs: parsley, thyme (fresh)icnetwork.org+29ichelp.org+29icnetwork.org+29

Beverages:

Filtered water
Marshmallow root tea
Chamomile tea (if tolerated)Practice Connect+25Anglian Urology Associates+25Aionhealth+25

Note: It’s essential to use fresh ingredients and avoid leftovers to minimize histamine exposure.Mast Cell 360

Menu plans

🍎 FRUITS (always fresh, not overripe)

🥩 PROTEINS (fresh only, freeze if not used immediately)

🍚 GRAINS & STARCHES

🧈 FATS & OILS

🌿 HERBS & FLAVOURING

🥤 DRINKS

🌿 SALICYLATE-AWARE ALTERNATIVES FOR LOW HISTAMINE + LOW FODMAP PLAN

✅ Low Salicylate Swaps (use freely if tolerated)

⚠️ Moderate Salicylate Swaps (trial in small portions)

❌ Avoid or Limit High Salicylate Items

✅ Suggested Ingredient Swaps for Weekly Plan

🧠 1. Vitamin D3 (Cholecalciferol)

🧬 2. Magnesium (Glycinate or Citrate)

🩸 3. Iron (Bisglycinate or Glycinate Chelate)

💊 4. B12 (Methylcobalamin or Hydroxocobalamin)

🧠 5. Active Folate (L-5-MTHF) – only if needed

🧬 6. Calcium (If no dairy + unfortified milk)

🧘 7. Omega-3 (if not eating fish)

🚫 Avoid Common Triggers in Supplements:

✅ WEEKLY MACRONUTRIENT SUMMARY (AVERAGE PER DAY)

⚠️ WEEKLY MICRONUTRIENT GAPS & RISK AREAS

✅ STRENGTHS OF THIS PLAN

🔄 RECOMMENDED ADJUSTMENTS TO MEET FULL NEEDS

🧾 VERDICT

✅ What’s Good

⚠️ What May Need Attention

💡 How to Strengthen It

✅ Summary

✅ Macronutrient Profile (Averages Based on Menu)

✅ Micronutrient Strengths

⚠️ Potential Gaps (Common in Low-Histamine & FODMAP Diets)

🟢 Strengths

🔶 Weaknesses (Fixable)

📝 CONCLUSION

✅ MACRONUTRIENTS (AVERAGE ESTIMATE)

✅ MICRONUTRIENT STRENGTHS

⚠️ LIKELY NUTRITIONAL GAPS

🟢 WHAT THIS PLAN IS GOOD FOR

🔄 IMPROVEMENTS FOR NUTRITIONAL BALANCE

✅ SUMMARY

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

🧪 RECOMMENDED DAILY/VITAL SUPPLEMENTS

🌱 7-DAY LOW HISTAMINE + LOW FODMAP + VEGAN MENU PLAN

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

🌞 Day 1

🌞 Day 2

🌞 Day 3

🌞 Day 4

🌞 Day 5

🌞 Day 6

🌞 Day 7

Printable Grocery List

Further Reading...