Feeling like meal planning is just one more thing on your never-ending food allergy parent to-do list? I get it. Especially in the summer when schedules are loose, kids are home, and nothing feels predictable.
But here’s the thing: food allergies don’t take a vacation and neither does the pressure to keep your meals safe, balanced, and kid-approved. That’s why starting with a simple meal planning system can make a huge difference.
In our home, meal planning is the one tool that keeps us from spiraling into food chaos. On Fridays, I write out our meals for the week. I don’t stress over lunch because I intentionally cook extra dinner to use as leftovers. It’s not fancy, but it works.
If you’re brand new to meal planning, this post will walk you through what it is, why it helps, and how to get started (without needing a Pinterest-worthy fridge or hours of free time). You’ll even get a full sample meal plan that’s free from the top 9 allergens to help you hit the ground running.
So what exactly is allergy-friendly meal planning?
A meal plan is simply writing down what you will eat for meals (and snacks, if you want) ahead of time. With allergy-friendly meal planning, you can ensure every meal is tailored to meet your family’s needs. You can plan for a week or even a month!
What are the benefits of meal plans?
- Saves Time. You don’t have to think about what you are going to make each day because it is written out already. With a meal plan, there’s no need for extra trips to the grocery store, and you can plan for leftovers so you don’t have to cook every night.
- Saves Money. If your meals are already planned, you most likely won’t choose to order in or go out to a restaurant unless you planned for it. Also, you will have less food waste because you bought every food item in order to make the meals on your plan.
- Helps you Meet your Goals. With meal planning, you can prioritize recipes that align with your health goals and of course, if you have food allergies, allergy-friendly meal planning takes into account any food restrictions.
Yes, it will take time to create the meal plan, but before you know it it will be second nature. If you don’t know where to begin, reach out to me and I can create your first meal plan for you!
As a dietitian, I specialize in meal planning that’s tailored to your unique health goals, food allergies, and food preferences. Whether you need an allergy-friendly meal plan or one for weight loss, high blood pressure, high cholesterol, etc, I can create something customized for you. Imagine having a week or a month’s worth of meals ready to go!
What does a meal plan look like?
Below is an example of a top 9 allergy-friendly meal plan. It includes breakfast, lunch, dinner and two snacks a day. Leftovers are used, so you don’t have to prepare every breakfast and lunch, but dinner is always different.
| Monday | Tuesday | Wednesday | Thursday | Friday | |
| Breakfast | Roasted Tomato & Basil on GF Toast | Roasted Tomato & Basil on GF Toast | Roasted Tomato & Basil on GF Toast | Cinnamon Sweet Potato Smoothie Bowl | Cinnamon Sweet Potato Smoothie Bowl |
| Snack | Lemon Coconut Power Balls | Lemon Coconut Power Balls (Leftovers) | Lemon Coconut Power Balls (Leftovers) | Fruit Kabobs | Fruit Kabobs (Leftovers) |
| Lunch | Slow Cooker Dill Vegetable Soup | Beef Taco Rice Bowl with Cabbage
(Leftovers) |
Chicken, Broccoli & Mashed Potatoes
(Leftovers) |
Arugula, Kale and Pinto Bean Salad
(Leftovers) |
Lentil, Bean & Turkey Chili (Leftovers) |
| Snack | Basic Granola | Basic Granola (Leftovers) | Basic Granola (Leftovers) | Mango Coconut Bites | Mango Coconut Bites (Leftovers) |
| Dinner | Beef Taco Rice Bowl with Cabbage | Chicken, Broccoli & Mashed Potatoes | Arugula, Kale and Pinto Bean Salad | Lentil, Bean & Turkey Chili | Grilled Zucchini & Chickpea Pasta Salad |
This example shows how allergy-friendly meal planning makes healthy, safe eating both manageable and enjoyable for food allergy families. With a little planning—and maybe some help—it’s completely doable!
Ready to stop reinventing dinner every night?
If you’re new to meal planning and feeling overwhelmed, you’re not alone. I work with food allergy families every day who are trying to feed their kids safely while keeping their own sanity intact.
Let me make it easier.
I offer personalized meal planning for families navigating food allergies—plans that are practical, repeatable, and 100% safe for your needs. Whether you’re dealing with one allergy or juggling several, I’ll build a plan that actually works in your real life.
Here’s how to get started:
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Want a one-week custom plan? It’s $75.
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Want the whole month mapped out? That’s $200.
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Prefer to start with a free sample and build from there? Check out [my 2025 post here] for a flexible system and downloadable 3-day plan.
Email me at elizanne1@gmail.com and tell me what you’re struggling with. I’ll take it from there.