meal plan
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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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.
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.
Want a tool to keep track of your symptoms easily? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free recipes, my free symptom log, and a free two-week meal plan!
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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