I know during the summer our structure gets thrown a little out of whack. The kids aren’t in school; we may sleep in a little later; and vacations are happening, BUT as a food allergy parent preparing safe allergy-friendly meals never gets a vacation. That’s where allergy-friendly meal planning can make life so much easier.
In our home, we we rely on meal planning to stay organized and stress-free. On Friday, I write up our meals for the week. I don’t have a plan for lunch because I make sure to cook enough at dinner to be able to have leftovers for one day after. It makes things so much easier!
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!
Need a more personalized menu? I offer tailored meal planning services to meet your specific needs and health goals. Weekly meal plans are $75, and monthly plans are $200. Contact me today at liz@eatinghealthy4life.com whether you are looking for an allergy-friendly meal plan or one to reach your specific wellness goals.
Happy planning!
Liz Pecoraro
