7 Day Low Histamine Diet Meal Plan (PDF)

$10.00

Includes 1 week PDF meal plan complete with easy to follow recipes, a weekly grocery list, and daily nutritional information.

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Description

This 7 day meal plan is suitable for people who suspect histamine intolerance or are experiencing food intolerances related to histamine levels in food. The recipes focus on unprocessed, fresh foods and avoids histamine-rich foods.

This low histamine meal plan includes:

One 7 day meal plan

The meal plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

The meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Low histamine grocery list

The 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

The meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this low histamine diet plan

On average, each day you will be getting:

  • Roughly 2000 calories

  • Roughly 35-45% of your calories from fat, 40-45% from carbohydrates, and 15-25% from protein. This amounts to roughly 70-100 g of fat, 180-230 g of carbohydrates, and 85-115 g of protein on average.

  • Roughly 25 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in the low-histamine diet?

  • Fresh meat

  • ​Fresh caught seafood

  • Eggs

  • Gluten-free grains (including quinoa, brown rice, millet, buckwheat, and oat bran)

  • Dairy free milk (almond milk, oat milk, rice milk)

  • Fresh fruit (apples, pear, peach, melon)

  • Fresh vegetables (including cruciferous vegetables, leafy green vegetables, peppers, zucchini, brussels sprouts, green beans, butternut squash etc.)

  • Coconut products (coconut oil, coconut milk and coconut butter)

  • High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)

  • Nut butters and seeds (peanut butter, almond butter, cashew butter, chia seeds, hemp seeds, flax seeds)

  • Herbs and seasonings (except those listed below)

  • Herbal teas

  • Sea salt and black pepper

What high histamine foods are excluded?

  • Processed and premade food with artificial ingredients (fast food, food colorings and preservatives)

  • Aged meats (beef, some pork)

  • Seafood (smoked salmon, canned tuna)

  • Processed cured or smoked meat (bacon, hot dogs, salami, sandwich meat)

  • Leftover meat

  • Refined and processed grains

  • Vegetables (spinach, eggplant, tomato)

  • Dairy products (aged cheese and cow dairy)

  • Fruit (berries, citrus, banana, avocado, dried fruit, pineapple, papaya)

  • Vinegar and vinegar containing foods (pickles, relishes, olives, sauces)

  • Alcohol and fermented beverages (kombucha, wine, beer)

  • Fermented foods (kimchi, sauerkraut, yoghurt)

  • Chocolate (cocoa/cacao)

  • Green tea and black tea

  • Herbs and spices (curry powder, cayenne, chili powder, cloves, cinnamon, nutmeg)

  • Yeast

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.

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