🥣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
Sweet mini bell pepper pico de gallo
FROZEN SAVORY SAUCES
Creamy roasted red bell pepper sauce (Romano sauce vibes)
REFRIGERATED SWEET SAUCES
Fresh fruit with:
Coconut Macadamia Nut Fruit Dip
FROZEN SWEET TREATS
Crunchy almond cookie dough bites
Carrot cake bites with vanilla glaze
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
- mastcell360.com (my go to)
- 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 (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop.)**
