My Empowered Heart

Low Histamine Meal Prep

Low Histamine Meal Prep

🥣When I plan what I’m going to meal prep, I usually pick a:

✅Protein

✅Simple carbohydrate (white rice) and/or a complex carbohydrate (mashed sweet potatoes)

✅Fresh/Cooked veggies

✅Legumes I can use for a few meal ideas (Instant Pot black beans)

✅A sauce. ALWAYS a sauce.😉

🍮You can prep some dessert foods as well: a sauce to dip fresh fruit in, or some frozen treats.

💗I’ve rounded up my fave meal prep foods, from sofrito rice and plantain chips to @sunbutter caramel and tahini coco caramels. Hope this is helpful! I’ll be adding to this list regularly. DM me if you have any questions or suggestions on what foods you’d like to see added to this list

🍝FYI, for pasta dishes you can freeze the pasta or make it fresh. GF brown rice pasta gets a little gummier when frozen than cassava flour. Cook it for 8 minutes, and add salt when you cook it (so pasta doesn’t stick together).

FROZEN/REFRIGERATED BREAKFAST 

  • Hash browns 
  • Home fries
  • Pasture-raised scrambled eggs 
  • GF oats 

MEAL IDEAS:

💡Breakfast bowls or tacos: pasture-raised egg, beans, hash brown

💡GF oats with frozen fruit (frozen)

💡Overnight oats (refrigerator)

💡 Chia pudding (refrigerator)

💡Whipped white Sweet Potatoes with toppings (frozen)

FROZEN LUNCH OR DINNER 

MEAL IDEAS:

💡Protein, coconut oil rice, sweet potato fries/oven-baked fries or mashed purple sweet potatoes, fresh side salad 

💡Cobb salad/Mexican Cobb salad (use broiled chicken)

💡Burrito/burrito bowl: black beans, rice, greens, veggies, sauce

💡Cuban bowl: black beans, sofrito rice, fresh veggies, plantain chips 

💡Fajita salad with creamy cilantro sauce, tacos, or nachos with Good Planet Foods Mozzarella

💡Greek-inspired crispy chicken taco 

REFRIGERATED SAVORY SAUCES TO SERVE WITH BREAKFAST, LUNCH, DIN OPTIONS 

Mojo Verde

Pistachio pesto

Cilantro sauce (Nut-free)

Mango pico de gallo

Sweet mini bell pepper pico de gallo

Tahini Maple Dressing 

Coconut tzatziki

FROZEN SAVORY SAUCES 

Pecan muhammara

Red bell sauce

Creamy vegan garlic alfredo

Creamy roasted red bell pepper sauce (Romano sauce vibes)

Basil arugula almond pesto 

Creamy cilantro sauce

Tahini garlic sauce 

REFRIGERATED SWEET SAUCES

Fresh fruit with:

Sunbutter caramel

Tahini maple vanilla sauce

Coconut vanilla glaze

Coconut Macadamia Nut Fruit Dip

Homemade almond butter

Butterscotch sauce 

Caramel sauce

FROZEN SWEET TREATS

Crunchy almond cookie dough bites

Carrot cake bites with vanilla glaze

Tahini coco caramels 

STORAGE FOR FREEZING LEFTOVERS

  • Baby food silicone freezer trays (able to freeze individual portions, like for a taco or burrito)

  • Glass tupperware (for freezing larger portions)

LOW HISTAMINE FOODS LISTS

  • SIGHI (I use this as back-up, and why I was able to reintroduce maple syrup back into my diet)

BOOKS

  • The 4-Phase Histamine Reset Plan” by Dr. Becky Campbell gives you a crash course in histamine intolerance. **Some of the recipes contain ingredients that are high in histamine, so I avoid those recipes.**

 

***GF/DF/LOW-HISTAMINE***

**Food choices based on mastcell360.com Lower Histamine Foods List and SIGHI (maple syrup)**

 

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gabriela.rw11@gmail.com
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