meal plan

Eliminate the Anxiety About Meals with a Meal Plan for MCAS

Here’s a two-week meal plan for MCAS. Deciding what to eat each day on a special diet can be stressful! With a little pre-planning, you can eliminate the stress and anxiety and have meals in the freezer ready to go when mealtime rolls around.

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Sample two-week meal plan

Sample Meal Plan

Here is a sample of two weeks of menu plans with the foods I prepare for my particular diet. Keep in mind that my food intolerances are going to be different than yours. Recipes are linked. These meals are relatively low-histamine, low oxalate, gluten-free, nightshade-free, lectin-free, and somewhat low-Salicylate. Keep in mind that what is low histamine for one person is not necessarily low histamine for someone else. That’s why it is so important to log your foods and reactions and determine your own list of tolerated foods.

I seem to tolerate Salicylates fairly well, so if you have salicylate issues you will want to substitute other ingredients for the avocados, macadamia nuts, pistachio nuts, pine nuts, and many of the spices in these meals. Some of the foods that are prized for their histamine-lowering qualities (asparagus for instance) are high on the low FODMAP diet, so if you have FODMAP issues you will want to make substitutions as well. Similarly, if you are trying to follow an AIP diet you will want to avoid eggs, dairy, nuts, and seeds. I seem to tolerate eggs just fine, though I know that many people with MCAS cannot, so that is another area to make appropriate substitutions for your particular dietary needs. Flax or chia eggs can be an easy substitution in most recipes.

Do you know your typical symptom progression?

One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.

Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.

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14-day meal plan

Day 1

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Ranch Bake over freshly braised kale

Dessert – Lower Histamine Chocolate Ice Cream

Day 2

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Chicken Lasagna

Dessert – Lower Histamine Choc Chip Cookie

Day 3

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Stirfry

Dessert – Lower Histamine Brownie

Day 4

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Groundnut Stew

Dessert – Lower Histamine Scone

Day 5

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Pizza

Dessert – ½ c. frozen D2 whole milk yogurt with homemade Lower Histamine Granola

Day 6

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Chicken Cabbage Stew

Dessert – Lower Histamine Baked Vanilla Custard

Day 7

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts

Brunch – Green Egg Bake, Amylu’s chicken sausage links, muffin

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Alfredo Bake

Dessert – Lower Histamine S’more Bars

Day 8

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Goulash

Dessert – Lower Histamine Brownie

Day 9

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Omelette with cheese, grilled onions, and sliced avocado

Dessert – Lower Histamine Choc Chip Cookie

Day 10

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Thai Style Curry

Dessert – Lower Histamine Chocolate Ice Cream

Day 11

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Grilled Turkey Burger with grilled onions

Dessert – Lower Histamine Brownie

Day 12

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Broccoli Fennel Soup with Homemade pumpkin seed crackers 

Dessert – 5 cherries

Day 13

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or Lower Histamine Pumpkin Muffin

Lunch – Large green salad with hard-cooked egg, ½ avocado (if tolerated), and Bel Gioso baby mozzarella cheese balls, olive oil, sea salt, and lemon juice; with Lower Histamine Protein Shake

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Pistachio Crusted Salmon with braised greens

Dessert – Lower Histamine Baked Vanilla Custard

Day 14

Breakfast – Lower Histamine Rocket Fuel Tea

Snack – 1 Keto Cup or Lower Histamine Fat Bomb or ¼ c. macadamia nuts

Brunch – Lower Histamine Cheesecake Blintz Casserole and Amylu’s Chicken Breakfast Sausage Links

Snack – Lower Histamine Cheesy Crackers with sliced mozzarella or Moon Cheese or ½ c. pistachio nuts or Lower Histamine Fat Bomb or ¼ c. macadamia nuts or ¼ c. Sunbutter with 1 ChocZero Chocolate Square or Organic Valley Stringles

Dinner – Lower Histamine Asian Chicken Salad

Dessert – ½ c. fresh watermelon

Let me know what you think!

I’d love to hear your comments below!

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