Whole New Mom Allergy Free Meal Plan

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Allergy-Free Meal Plan
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Adrienne Urban wholenewmom.com
Allergy-Free Menu Plan – © 2015 WholeNewMom.com -1-

The Whole New Mom
Top 8 Allergy-Free Menu Plan
Living with food allergies isn’t easy. Since my Top 8 Allergies & Common Alternatives:
son was born with multiple life-threatening Here is a list of common alternatives to the
food allergies, I’ve had to work around them for Top 8 allergenic foods with, where possible,
years. It hasn’t always been easy, but over the homemade versions of each. Making these
years I’ve added more and more recipes to our basics from scratch has saved us a lot of money
repertoire so now cooking allergy-free is a lot over the years!
easier.
Milk – Coconut milk, Almond milk, Rice milk
I’ve enjoyed sharing many of our recipes on
Whole New Mom, but thought that an Allergy- Peanuts & Peanut Butter – Other nuts and
free Meal Plan would help my readers. seeds, Nut Butter or Seed Butter (almonds or
sunflowers are a favorite alternative)
A Few Notes: Tree Nuts – Sunflower seeds, Pumpkin Seeds,

This menu is designed to present you with ideas Sunflower, Pumpkin, or Hemp Seed Butter
to serve your family meals that are free of the Eggs – Easy Homemade Egg-Replacer, Flax Egg,
top 8 allergens--with less stress and for less Chia Egg
money. Soy –Homemade Soy-Free Soy Sauce
Wheat – See my Gluten-Free Baking Tips
However, I understand that not many families
deal with all eight of these allergies. As a result, Shellfish - My recipes are natural free of shellfish
I’ve tried to give a lot of variety and options to Fish - My recipes are naturally free of fish
make it work for you and those you love.
That being said, every recipe on this menu is free

A Note About Sugar:
While sugar is not one of the Top 8, most of us
of Dairy, Gluten, Peanuts, and Soy.
know we could use less sugar in our diets.
If there are any other ingredients from the Top Wherever possible, I include natural sweeteners
8, they are always optional, and I usually offer or low-glycemic alternatives like stevia or xylitol.
substitutions. For example, if a recipe calls
for milk, I simply wrote “dairy-free milk.” This
can be any dairy-free milk that works for you – Resources:
almond, coconut, rice, etc. Finding a company whose products you trust
and enjoy can be a challenge – especially when
Also, for those who are vegetarians or vegans, dealing with allergies and clean eating.
or are just trying to save money on their whole
food budget, many of these recipes can be You can visit my Resources Page for more on
made meatless. I’ve noted alternatives and the companies whose products I enjoy and
places where meat is optional. recommend.

Disclaimer: Disclosure:
This is Meal Plan is not intended to help This Meal Plan contains a few affiliate or referral
diagnose, treat, cure, or prevent any disease. links. That means that when you click on a link
If you have any health condition or concern, and make a purchase, I might make a small
please contact your physician or healthcare commission. However, the amount that you pay
provider. will not change.
You should always consult with a physician or I only recommend products that I either
healthcare provider prior to changing your diet, use myself or would be comfortable using.
exercise program, using any new product or Occasionally, there are products that I link to for
supplement, or stopping the use of any product illustrative purposes only.
or supplement. This is especially true when
dealing with allergies and anaphylaxis. I so appreciate your support. Your choosing to
shop through my site helps to keep this free
You are responsible for your own research of resource going.
scientific and nutritional facts prior to doing
anything mentioned on this website or on this
blog. You are encouraged to research the facts
on anything that you might think about doing
based on the information on this Meal Plan.
Everyone’s body is different and what I say or

what I have experienced might not be true for
you. As such, I cannot be held responsible for
the effects of anything that you might choose to
do as the result of something that you may have
read in this Meal Plan.
You may and should swap out or rearrange any

meals or ingredients as you see fit.

Allergy-Free Menu
WEEK 1

Allergy-Free Menu
WEEK 1
Baked Oatmeal, Egg Replacer, Soak & Cook Beans

Have Prepared: Chicken Stock, Thaw Chicken
Sweets &
Breakfast Lunch Dinner Prepare
Snacks
Easy Black Barbeque
Bean Dip Chicken
Sun Baked Oatmeal Veggie Sticks Broccoli Trail Mix
Chicken Sweet
Tortillas Potatoes
Chocolate Chip
Creamy Root Thaw Beef
Quick Drop Biscuits BBQ Salad “Cheesecake”-
Mon Chocolate Gravy Fruit
Vegetable Soup
Filled Chocolate
Thaw Bacon
Biscuits Soak Beans
Vegan Cupcakes
Chili Mac & Thaw or grill/

Baked Oatmeal Leftover Soup
Tues Bacon Salad
Cheese Ants on a Log bake Chicken
Salad Cook Beans
Leftover Chili
Almond Joy
Mac Thaw Beef
Bars or
Wed Protein Smoothie Veggies Pizza Platter
Leftover
Buckwheat
Leftover Black Granola
Cupcakes
Bean Dip
Beef Curry
Buckwheat Granola Mini Pizzas Fruit Dip
Thurs Applesauce Salad
Steamed
Fruit
Veggies
Thaw Beef
Leftover Curry Flax Bread
Big Salad
Fri Green Smoothie Cauliflower
Squash
Applesauce Potato Pancakes
Rice Thaw Sausage
Savory Hummus
Meatballs with
Potato Pancakes Cream Sauce
Mediterranean
Sat Bacon, Sausage,
Platter
Potatoes Dorito Popcorn See Next Week
Applesauce or Fruit Steamed
Broccoli

Grocery List
Meat & Herbs & Refrigerated
Pantry Items Produce
Poultry Spices Items
Bacon Ajwain (optional) Almond extract (optional) Beef broth Apples

(optional – use Arrowroot powder or cornstarch (homemade Assorted
Basil
only high-quality Baking powder or clean store- vegetables for
from trusted Bay leaves Baking soda bought. Vegeta- salad
sources, turkey Cayenne Beans, black ble Broth Mix is a Assorted fruit
or beef, if Beans, garbanzo convenient
Chili powder for dipping
desired) Buckwheat alternative.) Berries
Cinnamon Cacoa Nibs (optional)
Beef, ground Carob superfood powder (optional) Coconut yogurt Broccoli
Coriander Chocolate chips, allergy-free (optional) Carrots
Chicken, thighs
or breast, Cumin Chocolate extract (optional) Dairy-free cheese Cauliflower
boneless Cocoa butter (optional) (optional) (optional)
Curry powder Cocoa or carob powder Celery
Chicken, whole Epazote (optional) Coconut cream (optional) Dairy-free milk Celery root
Chicken pieces/ Coconut flakes, unsweetened Eggs or flax eggs Cucumber
Garlic powder
bones/skin Coconut milk, canned or or chia eggs Cilantro
(optional, for Ginger, dried homemade (optional) or homemade Garlic
stock) Mustard, dried Coconut oil or palm shortening egg-replacer (see
Cream of tartar Ginger
Nutmeg recipe) Lettuce and
Dried Cranberries
Egg-replacer or chia seeds Gelatin, grassfed, baby greens
Nutritional yeast
(see recipe) or hydrosylate Mango
Onion, minced Erythritol (optional) (optional) Mushrooms
Oregano Flax seed, whole or meal Onion
Lime juice
Gelatin, grassfed (optional) Onions, green
Paprika Gluten-free flour Lemon juice (optional)
Parsley Gluten-free noodles Mustard, spicy Orange
Gluten-free oats brown and/or
Pepper Parsnip
Granulated instant coffee or
whole grain Peas
Red pepper flakes coffee substitute (optional)
Honey or maple syrup or sugar Olives (optional) Peppers, bell
Salt
Hydrolysate (optional) Peppers,
Pickles (optional)
Thyme Nut butter or seed butter jalapeño
(try homemade) Tahini (optional) Potatoes,
Turmeric
Nuts, sunflower seeds, or other seeds Worcestershire baking and
Olive oil or soy sauce, boiling
Palm oil (optional) allergy-free Spinach or other
Popcorn kernels (optional) greens
Raisins or other dried fruit
Squash,
Rice, brown (optional)
butternut or
Stevia extract, powder or liquid
acorn
Stevia extract, liquid chocolate
(optional) Sweet potatoes
Tomatoes, canned (or fresh) Sweet potato,
Tomato paste Japanese
Vanilla extract (optional)
Vinegar, apple cider Tomatoes
Vinegar, red wine Tomatoes,
Vinegar, balsamic (optional) cherry
Xylitol or vegetable glycerin (optional)

Have Prepared Ahead of Time
u Baked Oatmeal
If desired, make this now to save time tomorrow
INGREDIENTS:
4 cups gluten-free oats
4 cups dairy-free milk
6 tablespoon oil, melted
1/3 cup maple syrup or honey
3 scoops (1/32 teaspoon each) stevia extract (see How to Use Stevia)
1 teaspoon salt
1 tablespoon cinnamon
2 eggs (or egg alternative - flax egg, chia egg, or Powdered Egg Replacer)
2 teaspoons baking powder
4 teaspoons vanilla
1 cup nuts (optional)
1 cup fresh or dried fruit (optional)
Cinnamon sugar, for topping (optional)
METHOD:
Mix oats, milk, and sweeteners in a large bowl. Soak overnight or for 24 hours at room temperature
(optional step). Add remaining ingredients and stir well, saving baking powder and egg substitute
until last.
If using nuts and/or dried or fresh fruit, put half of the nuts and fruit in the bottom of a greased 8×8
square baking dish. Pour the batter onto the nuts and fruit and top with the rest.
If not using nuts and fruit, pour batter directly into greased dish.
Top with cinnamon sugar.
Bake in a preheated 375 degree Fahrenheit oven for 35-45 minutes, or until the middle of the cake is set.
Serve either warm, with additional cinnamon sugar, nuts, fruit and milk or eat at room temperature
like a cake. You can also serve with coconut cream or coconut yogurt.
Store leftovers in the refrigerator in a closed container.
Reserve for Sunday and Tuesday
v Powdered Egg Replacer

Makes the equivalent of 45 – 50 eggs
INGREDIENTS:
2 1/2 cups potato starch
1 1/2 cups tapioca starch (see other options below in Notes)
2/3 cup baking powder
1/3 cup baking soda
METHOD:
Place all ingredients in a bowl and combine well.
Store in an airtight container.

USE:
To replace eggs: To substitute for 1 egg, combine 1 rounded 1/2 tablespoon egg replacer powder and
2 tablespoons (1/8 cup) water.
To replace egg whites: If your recipe calls for egg whites beaten stiff, beat the egg replacer powder
with water until stiff (note this won’t work for heavily egg-white-based dishes like meringues.)
To replace egg yolks: For recipes calling for egg yolks, use 1 rounded 1/2 tablespoon egg replacer
powder with 1 tablespoon water.
NOTES:
1. Rinsing the spoon off after using this replacer gets tedious really fast. I leave a 1/2 tablespoon
spoon in my container at all times.
2. I recommend putting a little card with the measuring instructions on the outside of your
Powdered Egg Replacer container so that it will always be handy when you need it.
3. You should always get whatever you are making into the oven or onto the stove as soon as
possible after mixing in the egg replacer. It tends to lose its effectiveness the longer you wait
(due to the leavening agents in it).
4. You can substitute cornstarch or arrowroot for the tapioca starch with minimal difference. You
could also sub out the potato starch, but it is a bit “heftier” than the other starches so I would
use it if you can. You could also use white flour for either, but then your egg replacer will not be
gluten-free.
w Soak Black Beans

Pour 1 pound (2 cups) beans in a large bowl. Cover with at least enough water so you can touch the
beans with your middle finger’s tip and have the water cover your second knuckle.
Alternatively, speed soak in a pressure cooker by covering the beans with filtered water as
instructed above and cooking on high for 2 minutes.
x Cook Beans
Drain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a boil,
then skim off the scum/foam that builds up on top. If desired, add 3/4 teaspoon ajwain or 2/4
tablespoon epazote (to de-gas beans). Turn down to a simmer and cook until soft, 30 minutes to 2
hours, adding more water if needed.
Freeze any leftovers.
y Chicken Stock
INGREDIENTS:
Chicken bones, skin, neck, tail, etc.
Filtered water
1-2 tablespoons apple cider vinegar
Optional:
Vegetables (odds and ends and leftover bits of carrots, celery, onion, stems from greens, broccoli
stalks)
1-2 garlic cloves, crushed

1 bay leaf
1 teaspoon each dried parsley, thyme and sage
METHOD:
Place all ingredients in a crockpot or large stock pot. For crockpot, turn on low and simmer 12-24
hours, adding water if necessary. For stock pot, boil contents on high for a few minutes and skim
off any scum, etc. with a slotted spoon. Cover, turn heat to low and simmer for 4-12 hours.
NOTE:
Keep a freezer bag of vegetable odds and ends and chicken pieces in freezer, adding to it whenever
you chop veggies or de-bone chicken. When it’s time to make stock, simply empty the contents of
the bag into the pan or slow cooker, add spices and vinegar, and cover with water.
y Thaw chicken (for dinner Sunday)

Sunday
Breakfast:
Baked Oatmeal
See serving suggestions in recipe
Lunch:
Easy Black Bean Dip
INGREDIENTS:
3 1/2 cups cooked black beans
2 tomatoes, chopped
4 tablespoons lime juice
4 garlic cloves, chopped
1/2 onion, chopped
1/2 cup cilantro, chopped
1 1/2 teaspoons salt
1 jalapeno, chopped and de-seeded, if desired (optional)
METHOD:
Place all of the ingredients except for the tomatoes and beans in a food processor or blender.
Blend/pulse until minced.
Add tomatoes and beans. Process slowly to desired consistency – just a little for a chunky, salsa-like
dip; a lot for a smooth, thick, hummus-like dip.
Serve on GF Tortillas with avocado and lettuce or dip with veggies. If desired, serve with ground
beef or shredded chicken.
Veggie Suggestions:
Peppers
Celery
Cucumbers
Carrots
Dinner:
Oven Barbecued Chicken
Double the BBQ Sauce and reserve leftover sauce and chicken for tomorrow
INGREDIENTS:
4 pounds whole chicken or chicken pieces (breast, thigh, legs, etc.)
INGREDIENTS FOR BBQ SAUCE:

1 (6-ounce) jar tomato paste
1/4 cup water
3 tablespoons tamari (or Bragg’s Liquid Aminos or Worcestershire sauce)
1 tablespoon chili powder
1/4 teaspoon dry mustard
Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 10 -

Sunday (cont.)
1 teaspoon lemon juice
1 tablespoon apple cider vinegar or lemon juice
1 clove garlic, minced (or ¼ teaspoon garlic powder)
2 tablespoons onion, finely chopped (or 1/2 tablespoon dried)
1 small chunk of ginger, finely grated (or 1/8 teaspoon powder)
2 tablespoons sweetener of choice (or 1/16 teaspoon stevia extract)
METHOD:
In a small saucepan, whisk the water into the tomato paste.
Add other ingredients for the sauce and cook over low heat for about 5 minutes.
Spoon and spread evenly over chicken.
Bake at 350 degrees Fahrenheit (375 if you prefer more of a “grilled” effect) for 50 minutes or until
internal temperature reaches at least 180 degrees.
Steamed Broccoli
INGREDIENTS:
1 bunch of broccoli, chopped into florets
Salt and pepper, to taste
Optional:
Olive oil, flax seed oil, coconut oil
Lemon zest or juice, balsamic vinegar
Toasted almonds, toasted sesame seeds
METHOD:
In a sauce pan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered
water to a boil. Add broccoli to pan and cover. Reduce heat and simmer 5-10 minutes, just until
broccoli is bright green and you can easily pierce it with a fork.
Season with salt, pepper, and any other toppings as desired.
Baked Sweet Potatoes

Reserve leftovers for breakfast tomorrow
INGREDIENTS:
Sweet potatoes
Coconut oil or olive oil
Salt and pepper or maple syrup
METHOD:
Pierce each sweet potato 4-6 times with fork and place them on baking sheet. Bake at 350 degrees
Fahrenheit for 60-90 minutes, until potatoes are very soft and leaking juice. Top and season as
desired.

Sunday (cont.)
Snacks/Sweets:
Trail Mix
Make according to your particular needs and likes. Combine equal parts salty and sweet and store in
a plastic tub with a lid for easy snacking.
Salty Suggestions:
Almonds
Pecans
Walnuts
Cashews
Sunflowers seeds, hulled
Pumpkin seeds, hulled
Sweet Suggestions:
Raisins
Sugar-free dried cranberries
Dates
Dried Apricots
Sugar-free Banana chips
Dried berries
Homemade Chocolate / Carob Chips
Homemade White Chocolate Chips
Large coconut chips
Prepare:
Bake 1 pound chicken (optional, for dinner tomorrow)

Monday
Breakfast:
Quick Drop Biscuits
Reserve leftovers for dinner
INGREDIENTS:
2 cups dairy-free milk (like Easiest Coconut Milk, Easiest Almond Milk or Rice Milk)
1/8 cup lemon juice
4 cups whole grain gluten-free flour
6 ¼ teaspoons baking powder
1 ¼ teaspoons baking soda
1 teaspoons salt
3 tablespoons oil
METHOD:
Preheat oven to 425 degrees Fahrenheit. Combine lemon juice and milk in a measuring cup and set
aside for 5-10 minutes, until it looks kind of chunky – this makes quick, dairy-free buttermilk.
In a large bowl, stir together dry ingredients. Combine “buttermilk” and oil. Add wet ingredients
to dry and stir until just mixed and then beat another 10 strokes. Drop by spoonfuls onto greased
baking sheet and bake 12-15 minutes, until lightly browned. Top with chocolate frosting “gravy.”
Chocolate Frosting / Gravy

Reserve leftovers for snack
INGREDIENTS:
1/2 cup plus 2 tablespoons sweet potato purée (use leftover potatoes)
1/2 cup coconut sugar
25-35 drops plain or vanilla stevia liquid, to taste (or use Homemade Liquid Stevia)
2 teaspoons pure vanilla extract
pinch fine sea salt
1/4 cup unsweetened cocoa (or cacao) powder
2.5 oz dairy-free chocolate chips (or use Homemade Chocolate Chips)
1/4 cup cashew/sunflower butter or tahini
2 tablespoons coconut oil
METHOD:
Place sweet potato, coconut sugar, stevia, vanilla, and salt in food processor and process to blend.
Add the cacao powder and process until combined. Set aside.
In a small, heavy-bottomed pot, combine the chocolate chips, nut butter, and coconut oil over low
heat.
Stir constantly until chocolate melts; remove from heat.
Turn the mixture into the food processor and blend everything until smooth and creamy, scraping
down sides as necessary.

Monday (cont.)
Lunch:
Sweet BBQ Chicken & Mango Salad
INGREDIENTS:
1/3 cup BBQ sauce
2 tablespoons fresh orange juice
1 tablespoon spicy brown mustard
1 tablespoon red wine vinegar
Salt and pepper
1 pound chicken, shredded
Cherry tomatoes
1 mango and bell pepper, thinly sliced
Spinach or other lettuce
METHOD:
In a large bowl, whisk together the BBQ sauce, orange juice, mustard, vinegar, salt, and pepper to taste.
Drizzle over veggies, chicken, and fruit.
Sliced Fruit
Dinner:
Creamy Root Vegetable Soup
Reserve leftovers for tomorrow
INGREDIENTS:
1 tablespoon oil
1 medium onion, chopped
4 cloves garlic, minced
2 apples, peeled and diced
1 1/2 cup celery root, peeled and diced
1 cup parsnip, peeled and diced
1 cup Japanese sweet potato, peeled and diced
1 cup chicken, cooked and diced (optional)
2 cups water
2 cups homemade stock
2 teaspoons oregano
1 teaspoon sea salt (or to taste)
1 cup full fat coconut milk (optional; see Easiest Homemade Coconut Milk)
METHOD:
Preheat a large stockpot over medium heat. Add fat and let it heat a bit. Sauté onion for 2-3 minutes
until soft. Add garlic, cook for one minute and add all diced root vegetables. Sauté until starting to
soften, about 10 minutes, stirring occasionally.
Add the water, stock, oregano, and salt. Bring to a simmer and cook until all root vegetables are
fork tender.

Monday (cont.)
Using a blender or food processor, puree the soup along with the coconut milk until smooth. Taste
and add additional salt if desired.
Leftover Biscuits
Snacks/Sweets:
Chocolate Zucchini Cupcakes
From Sugar-Free Mom
INGREDIENTS:
2 cups zucchini, grated
3 eggs (or egg alternative - flax or chia egg or Powdered Egg Replacer)
½ cup applesauce, unsweetened
½ cup olive oil
1 teaspoon vanilla extract
2 teaspoons chocolate liquid stevia (or use Homemade Liquid Stevia)
2½ cups gluten free flour, plus 1 tablespoon
½ cup cocoa powder, unsweetened
1 teaspoon baking soda
½ teaspoon salt
1 cup dairy-free chocolate chips (or use Homemade Chocolate Chips)
Leftover frosting (optional)
METHOD:
Preheat oven to 350 degrees Fahrenheit. Place zucchini in a food processor and process until
smooth. Pour in a bowl and add the eggs, applesauce, oil, vanilla and stevia and stir to combine. In
another bowl stir together dry ingredients saving one tablespoon of flour. In a small bowl mix that
flour with chocolate chips. Set aside. Combine the wet with the dry ingredients and stir well. Add
chocolate chips. Spray a muffin tin with nonstick cooking spray or use cupcake liners.
Bake for 20 minutes or until a toothpick in center comes out clean. Allow to cool before adding
frosting. Frost with leftover frosting.
Prepare:
Thaw beef and bacon (for dinner and breakfast tomorrow)
Soak Garbanzo Beans

See directions on Have Prepared Page. Make twice as much and reserve half for later this week

Tuesday
Breakfast:
Leftover Baked Oatmeal
Serve with DF milk, whipped coconut cream, or coconut yogurt
Bacon
Or serve eggs or fruit
Preheat the oven to 350 degrees Fahrenheit. Place bacon on broiler tray (to catch grease) or on a
baking sheet. Cook 10-15 minutes, until crisp and brown.
Lunch:
Leftover Root Vegetable Soup
Green Salad
Use a combination of greens and seasonal veggies, including romaine lettuce, baby greens, spinach,
celery, carrots, peppers, tomatoes, mushrooms, red onion, etc.
Make a large amount and reserve leftovers for dinner
Five-Ingredient Salad Dressing
INGREDIENTS:
1/2 cup olive oil
1/2 cup apple cider vinegar
4 cloves of garlic, minced
3 tablespoon nutritional yeast (optional, but delicious)
1/2 tablespoon salt
METHOD:
Pour olive oil and apple cider vinegar in serving container. Add remaining ingredients and stir to
combine. Stir again to redistribute ingredients before serving. Store in refrigerator.
Dinner:
Healthy Chili Mac
INGREDIENTS:
2 teaspoons oil
1 onion, finely diced
4 cloves garlic, minced
1 pound ground meat of choice
4 tablespoons tomato paste
1 (14.5-ounce) can pureed/crushed tomatoes
2 cups beef broth, homemade or store bought
2 teaspoons oregano
1 tablespoon chili powder
2 1/2 cups gluten free noodles

Tuesday (cont.)
1/2 cup dairy-free shredded cheddar or favorite cheddar cheese (optional)
Optional garnishes:
avocado slices, pickled jalapeños, hot sauce, fresh lime, shredded cabbage
METHOD:
Preheat a large skillet with a tight-fitting lid over medium heat. Add the oil and onions and sauté
until soft, about 3-5 minutes.
Crumble the ground meat and add in the garlic, stirring to break the meat up.
When browned, add tomato paste, tomatoes, broth, oregano, and chili powder. Stir to combine.
Mix in the noodles. Bring to a boil then lower the heat and cover. Cook until the noodles are al
dente, about 7-10 minutes. The noodles will continue to soak up liquid as it sits, so don’t worry if it
seems thin at first.
Stir in cheese until melted. Serve with preferred garnishes.
Green Salad & Dressing
Snacks/Sweets:
Ants on a Log
INGREDIENTS:
Celery, cut into 3-inch stalks
Nut or Sunbutter (see Homemade Nut or Seed Butter)
Raisins
METHOD:
Use a knife to spread the nut butter into the bow of the celery. Top with raisins. Alternatively, dip
the celery into a bowl of nut butter and then into a bowl of raisins.
Prepare:
Thaw and/or grill/bake chicken for the rest of the week
This can be a whole chicken you can roast and remove the meat, reserving bones and skin for stock.
Or simply sprinkle boneless skinless chicken breasts or thighs with garlic, salt, pepper, and paprika
then bake at 400 degrees Fahrenheit for 5-20 minutes, until juices run clear and chicken is cooked
through. See recipes for the rest o the week to determine how much chicken you want to make.
Some recipes can be left meatless.
Cook Garbanzo Beans

See directions on Have Prepared Page.

Wednesday
Breakfast:
Low-Carb Protein Smoothie
Estimate amounts to taste
Alternatively, make a green smoothie
INGREDIENTS (PER INDIVIDUAL SERVING):

1 tablespoon carob superfood powder
1 tablespoon grass-fed gelatin or hydrolysate
Coconut milk (or other DF milk)
Stevia and/or fruit, to taste
METHOD:
Thoroughly combine ingredients in a blender and serve. For an added touch, top with whipped
coconut cream.
Lunch:
Leftover Chili Mac
Leftover Black Bean Dip & Veggies
Make Pizza Dip and refrigerate to let flavors meld
Dinner:
Pizza Platter
Pizza Dip
Veggie sticks
Olives
Mushrooms
Flax bread or gluten-free flat bread of choice
Chicken, sliced
Pizza Dip
INGREDIENTS:
3 cups garbanzo beans (see How to De-Gas Beans)
1 ¼ cups water
3 ¾ teaspoon basil
1 ½ teaspoon salt
3/4 cup nutritional yeast or parmesan cheese
1/4 cup olive oil
4-5 cloves garlic
1 ½ teaspoons crushed red peppers
1 ½ teaspoons oregano
¾ cup tomato paste

Wednesday (cont.)
METHOD:
Place all ingredients in a food processor, or high-powered blender.
Blend until smooth, to your liking.
Serve at room temp, or chilled. Store leftovers in fridge.

Focaccia Flax Bread
INGREDIENTS:
2 cups flax seed meal
1 tablespoon baking powder
1 teaspoon salt
1-2 tablespoons healthy sweetener (sucanat, coconut sugar, honey or approx 1/32 tsp stevia extract)
5 eggs, beaten, or egg replacer (see Powdered Egg Replacer)
1/2 cup water
1/3 cup coconut oil, melted
METHOD:
Preheat oven to 350 degrees Fahrenheit and grease 2 baking sheets (or use baking stones, ungreased)
In a large bowl, thoroughly combine dry ingredients.
Add wet ingredients and stir well. If using eggs, make sure there aren’t obvious strings of egg in the
batter.
Let batter sit for 2-3 minutes to thicken up (don’t let it sit too long or it will be too thick to spread)
Spoon batter onto baking sheets and spread evenly.
Bake for 20 minutes, until it springs back when you touch the top and/or is visibly browned.
Cool and slice to desired size.
Snacks/Sweets:
Healthy “Almond Joy®” Bars
Alternatively, serve leftover cupcakes
INGREDIENTS:
CHOCOLATE BASE:
1/2 cup coconut or palm oil
1/2 cup almond or sunbutter
1/4 cup granulated sweetener or appropriate substitute (or 4-6 scoops stevia extract)
6 tablespoons carob or cocoa powder
3 tablespoons sweetener (sugar, maple syrup, or honey. For sugar-free use vegetable glycerine,
xylitol, or erythritol)
1 teaspoon vanilla
COCONUT TOPPING:
1 2/3 cup unsweetened coconut flakes
7 tablespoons coconut or palm oil
1/3 cup granulated sweetener (or 2-3 scoops stevia extract powder)
1 ½ teaspoons vanilla

Wednesday (cont.)
1/4 teaspoon almond extract (optional)
2 teaspoons arrowroot powder or cornstarch
Almonds halves or slices (optional)
METHOD:
TO MAKE BASE:
Melt oil and nut/seed butter over low heat. Stir in carob and granulated sweetener and combine
thoroughly. Mix in remaining ingredients except for vanilla.
Continuously stir until it slightly thickens, then remove from heat. Stir in the vanilla.
Pour the mixture into an 8×8 pan and place in freezer to harden while you make the topping. If you
don’t have room in your freezer, the fridge will get it solid enough to work with.
TO MAKE TOPPING:
Melt oil in small pan and add coconut flakes. Stir.
Add remaining ingredients. Simmer and stir until it thickens a bit.
Once the chocolate is hardened, gently smooth the coconut mixture on top.
Place slivered or whole almonds on top. Place bars back in the freezer until hardened. Again, the
fridge will work, but it will take longer.
Slice into squares of desired size and enjoy! They’ll probably be too hard to cut right out of the
freezer so you may need to let them thaw a bit first.
Store in the refrigerator.
Prepare:
Thaw beef (for dinner tomorrow)
If desired, make granola today to save time (for breakfast tomorrow)

Thursday
Breakfast:
Buckwheat Granola
Alternatively, make a simple muesli from nuts, seeds, and dried fruit
Makes 8 cups
INGREDIENTS:
5 cups buckwheat (sprouting is best)
1 cup dried cranberries, unsweetened
½ cup pistachios (preferably soaked and dried - substitute other nut or seed if needed)
1 cup flaked coconut, unsweetened
¼ cup cacao nibs (optional)
1 tsp cinnamon
½ tsp salt
¼ cup coconut oil, melted
½ cup honey (use 4 scoops stevia for low carb)
juice of one orange
rind of 1 orange (organic)
METHOD:
Combine all ingredients in a baking pan and place it in an oven on low-medium heat (approx 250
Fahrenheit or 120 Celsius.)
After 45 minutes, give it a good stir and check to see how crunchy the buckwheat is. If you are
using sprouted buckwheat, it may take up to 2 hours before it has fully dried out, but do check it
frequently towards the end and stir the granola every so often to avoid burning.
Alternatively, spread the granola mix out on dehydrator sheets. It will take approximately 10-12
hours on a medium setting to become completely crisp.
Top bowls of applesauce with granola
Lunch:
Mini Pizzas
Use ingredients from dinner last night to top leftover flax bread with pizza toppings. Eat cold or
pop under the broiler for a minute or two.
Green Salad
celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Serve with five-ingredient dressing
or a splash of olive oil and balsamic vinegar.

Thursday (cont.)
Dinner:
Pakistani Kima (Beef Curry)
INGREDIENTS:
2 – 3 tablespoons oil
1 cup onion, chopped
1 clove garlic, minced
1 pound ground beef
1 1/2 tablespoons curry powder
1/8 teaspoon pepper
1/8 teaspoon cinnamon
1/8 teaspoon ginger
1/8 teaspoon turmeric
2 1/2 – 3 cups tomatoes or 1 1/2 (14-oz) cans
3 potatoes, chopped small
2 1/2 – 3 cups peas
METHOD:
Melt oil in a large pan and add onion and garlic, sautéing until onion softens and garlic begins to
brown (watch it carefully!)
Add meat and cook thoroughly.
Add curry, salt, and spices. Stir well.
Add potatoes and tomatoes to the pan.
Bring to a simmering boil. Reduce heat, cover and simmer for 25 minutes, or until potatoes are
done, adding peas the last few minutes so they heat thoroughly but stay bright green.
LOW-CARB VARIATION:
Substitute green beans for the peas and cauliflower for the potatoes.
Vegan Variation:
Substitute beans or lentils for the meat.
STEAMED VEGETABLES
1 pound of fresh or frozen vegetables, chopped into bite-size pieces (carrot, cauliflower, broccoli,
green beans, etc.)
In a saucepan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered
water to a boil. Add vegetables to pan and cover. Reduce heat and simmer 5-10 minutes, just until
vegetables are bright and you can easily pierce them with a fork. Season with salt and pepper.

Thursday (cont.)
Snacks/Sweets:
Nut Butter Fruit Dip
INGREDIENTS:
1 cup almond or sunbutter (substitute other nuts or seeds as needed)
1 cup almond or other dairy-free milk
1 scoop (1/32 teaspoon) pure stevia extract powder or 2 tablespoons other healthy sweetener
1 tablespoon sweetener, as healthy as possible, according to your needs (I use candida-friendly
sweeteners like xylitol and vegetable glycerine)
1/2 teaspoon vanilla extract
METHOD:
Place all ingredients in food processor or blender. Mix until combined and smooth. Store in the
refrigerator.
VARIATIONS:
Use maple syrup as the sweetener
Add 2 tablespoons or more chocolate or carob for a chocolatey dip.
Fruit Suggestions:
Apples
Bananas
Grapes
Pears
Strawberries

Friday
Breakfast:
Green Smoothie
1-2 cups green leafy vegetables (spinach, kale, collards), boiled or raw
2 cups fruit (bananas, strawberries, oranges, peaches)
1-2 cups dairy-free milk
½-1 cup ice cubes (optional)
Optional:
Flax seed meal, super food powder, gelatin, nuts or seeds, dates, stevia (to taste)
Blend all ingredients in a blender, adding more liquid as necessary to reach desired consistency
Lunch:
Leftover Kima served over cauliflower rice
Cauliflower Rice
Or cook a few cups of brown rice instead
INGREDIENTS:
1 large head cauliflower, chopped
Coconut oil or other oil
METHOD:
Meanwhile, pulse half of the chopped cauliflower in the food processor 10-15 times (1 full second each),
until cauliflower looks like rice. Repeat with other half. Do not over-process or it may turn to mush.
Melt 1/2 tablespoon coconut oil in a large frying pan over medium-high heat then add cauliflower.
Stir frequently for 3-5 minutes, until rice is tender. Add salt and pepper to taste.
Dinner:
Large Salad
Use a combination of vegetables, chopped, as desired
INGREDIENT SUGGESTIONS:
Lettuce Mushrooms
Baby greens Red onion
Tomatoes Broccoli
Peppers Cauliflower
Celery Sprouts
Carrots Chicken (or other meat of choice)
Cucumber Dressing of choice
METHOD:
Toss together in a big bowl

Friday (cont.)
Roasted Winter Squash
Alternatively, bake potatoes or sweet potatoes
INGREDIENTS:
1 acorn or butternut squash
Coconut or olive oil
Honey or maple syrup (optional)
METHOD:
Cut winter squash in half lengthwise, scoop out seeds. Place squash halves cut side down on a
baking sheet and bake at 350 degrees Fahrenheit for 60 minutes, or until soft and edges are slightly
caramelized.
Scoop out pulp and top as desired.
Snacks/Sweets:
Leftover Almond Joy Bars
Or fruit and dip, or applesauce
Prepare:
If desired, bake another batch of flax bread (for lunch tomorrow)
Start pancakes (optional, for breakfast tomorrow)
Thaw bacon or sausage (for breakfast tomorrow)
Savory Hummus
If desired, make today to save time tomorrow
INGREDIENTS:
3 1/2 cups garbanzo beans (see How to De-Gas Beans)
2 cloves garlic
10 tablespoons water
4 tablespoons olive oil or tahini
4 tablespoons lemon juice
2 teaspoons cumin
2 teaspoons coriander
1/2 teaspoon crushed red pepper
METHOD:
Put all ingredients in a heavy duty blender or food processor.
Blend until it reaches desired consistency, about 2-4 minutes. Serve at room temperature and
refrigerate leftovers.

Saturday
Breakfast:
Perfect Potato Pancakes
INGREDIENTS:
6-7 new potatoes
1/2 yellow onion, chopped
1 clove garlic, minced
3-4 baby mushrooms, chopped
4 pastured eggs or egg replacer
1/4 to 1/2 cup dairy-free milk
salt and pepper to taste
Bacon fat or coconut oil for the pan
METHOD:
Boil the potatoes in a saucepan until fork tender with the skin on.
While potatoes are boiling sauté the onion, mushroom and garlic in a cast iron skillet with bacon fat
or butter. (These 2 things can be done the night before to make it quicker in the morning.)
Soak your potatoes in cold water to cool them down, otherwise when you add the eggs you’ll end
up with scrambled eggs. (If you’ve made them the night before, skip this step.) Peel the skins off.
Place all the ingredients in a blender or a food processor. Add 1/4 cup of milk first. The consistency
you are looking for is a very thin mashed potatoes, so add more milk if needed until you reach the
desired consistency.
Over medium heat, add your potato mixture to your greased pan with a measuring cup, the goal
being a 3-inch diameter pancake. Don’t make them too big or they won’t hold together. Flip when
they are browned. Continue to grease the pan a bit more between batches to prevent sticking.
Serve with chopped green onions and a side of bacon or sausage.
Applesauce
Or bacon, sausage, or sliced fruit
Lunch:
Mediterranean Platter
Serve any combination of the following on a large tray or in little bowls:
Cucumbers
Tomatoes
Carrots
Celery
Savory Hummus
Olives
Pickles
Nuts
Dates
Flax Bread or GF Flat Bread
Leftover Chicken or Beef, warmed up with a sprinkle of Greek seasoning

Saturday (cont.)
Dinner:
Allergy-free Meatballs
INGREDIENTS:
1 teaspoon cream of tartar
1/2 teaspoon baking soda
4 tablespoons warm water
2 pounds ground beef
1/3 cup finely chopped onion
1 teaspoon mustard powder
4 teaspoons parsley
1 1/2 teaspoon salt
1/4 teaspoon pepper
2 cloves minced garlic
METHOD:
In a small bowl, combine cream of tartar, baking soda, and water. Place meat and spices in a large
bowl, then add the water mixture and combine everything thoroughly.
Shape into 1-inch balls and line them up on two baking sheets. Bake at 350 degrees Fahrenheit for
20 minutes.
Mushroom Sauce
INGREDIENTS:
8 ounces fresh mushrooms, sliced
3/4 cup onion, finely chopped
1 tablespoon cornstarch or arrowroot flour (optional)
1 can (14-ounces) coconut milk or other dairy-free milk
2 tablespoons oil, divided
3/4 teaspoon salt
1/2 teaspoon pepper
METHOD:
Sauté mushrooms and onions in 1 tablespoon coconut oil until vegetables are tender. Combine
cornstarch with coconut milk and stir into vegetable mixture. Add remaining oil, salt, and pepper.
Simmer, stirring frequently, for about 15 minutes. To serve, pour the mushroom sauce over meatballs.
Steamed Broccoli
INGREDIENTS:
1 bunch of broccoli, chopped into florets
METHOD:
In a saucepan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered
water to a boil. Add broccoli to pan and cover. Reduce heat and simmer 5-10 minutes, just until
broccoli is bright green and you can easily pierce it with a fork. Season with salt and pepper.
Saturday (cont.)
Baked Potatoes
Or serve leftover pancakes
INGREDIENTS:
Baking Potatoes
METHOD:
Pierce each potato 4-6 times with fork and them place on baking sheet. Bake at 350 degrees
Fahrenheit for 60-90 minutes, until potatoes as very soft. Cut open and top with meatballs and
sauce.
Snacks/Sweets:
“Dorito®” or Taco Popcorn
INGREDIENTS:
1/2 cup unpopped popcorn kernels
2 -3 Tbsp coconut oil for popping
1/4 cup nutritional yeast
1 teaspoon garlic powder or granules
1 teaspoon onion powder or granules
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon chili powder
1/8 – 1/4 teaspoon cayenne pepper (optional)
2 teaspoons salt
METHOD:
Prepare popcorn using oil according to preferred method.
Combine seasonings and blend in a spice or coffee grinder, or blend in blender to make a fine
powder.
Sprinkle seasoning over popcorn and toss to coat.
Prepare:
See next week

Allergy-Free Menu
WEEK 2

Allergy-Free Menu
WEEK 2
Baked Oatmeal, Soak & Cook Beans, Flax Bread,

Have Prepared: Thaw Chicken, Pizza Dip
Sweets &
Breakfast Lunch Dinner Prepare
Snacks
Seasoned
Baked Oatmeal
Roasted Chicken Stock
(serve with protein Pizza Dip
Chicken Buckwheat
Sun source especially if Veggie Sticks
Potatoes or
Trail Mix
Pancakes
not using eggs and Flax Bread
Winter Squash
dairy in oatmeal)
Salad
Buckwheat
Pancakes Chicken Wraps Pumpkin Thaw Beef
Mon (serve with Fruit
Indian Lentils
Snickerdoodles Thaw Bacon
protein source)
Baked Oatmeal
(serve with Bacon or Leftover Indian Spaghetti &

Eggs or other protein Lentils Grain-Free Thaw Beef
Tues source especially if Steamed Meatballs
Fruit Kebabs
Soak Beans
& Dip
not using eggs or Veggies Salad
dairy in oatmeal)
Thaw or Grill/
Leftover Bake Chicken
Healthy
Spaghetti Cook Beans
Wed Protein Smoothie
Steamed
Shepherd’s Pie Chocolate
Taco Seasoning
Truffles
Veggies Savory
Hummus
Chocolate Chia Pudding

Hummus
Eggs or Fruit. Celery or Fruit
Thurs (Add protein source
Veggies Taco Salad
& Nut butter
Thaw Beef
Chicken
if not eating eggs)
Thaw Chicken
Shepherd’s Pie Korean Beef & Leftover Chia Herbes de
Fri Green Smoothie
Fruit Rice Pudding Provence
Seasoning
Crockpot Herbes de
Gingerbread Stuffed Sweet See Next
Sat Teff Waffles Potatoes
Buffalo Chicken Provence
Week
Salad Popcorn

Grocery List
Meat & Herbs & Refrigerated
Pantry Items Produce
Poultry Spices Items
Bacon Ajwain (optional) Arrowroot powder (or cornstarch) Beef broth Apples
(optional – use Baking powder (homemade
Basil (or Homemade Corn & Aluminum-free Assorted
only high-quality or clean store- vegetables
from trusted Bay leaves Baking Powder) bought. Use
Baking soda for salad
sources, turkey Cayenne Homemade
Beans, black Assorted fruit
or beef, if Beans, garbanzo Vegetable Broth
Chili powder for dipping
desired) Buckwheat flour if needed.)
Chipotle powder Carob superfood powder (optional) Avocado
Beef, ground Dairy-free milk
(optional) Chia Seeds
Chicken, thighs Eggs or flax eggs, Basil, fresh
Cinnamon Cocoa or carob powder
or breast, Coconut cream chia eggs or (optional)
boneless Cloves Coconut milk, canned or homemade homemade egg- Broccoli or
Coriander (optional) replacer steamable
Chicken, whole Coconut oil or palm shortening
Lemon juice veggies
Cumin Cream of tartar
Egg-replacer or chia seeds Mustard Cabbage, crinkly
Epazote
(see Homemade Powdered Egg (optional) Carrots
(optional) Replacer)
Flax seed, whole or meal Olives, black Cauliflower
Fennel seeds, (optional)
Gelatin, grassfed, or hydrolysate
cracked Celery
(optional)
Salsa (try
Garlic powder Gluten-free flour (include brown rice Cucumber
flour for snickerderdoodles)
homemade)
Ginger, dried Gluten-free spaghetti noodles
Garlic
Tahini (optional)
Ginger, ground Gluten-free oats Grapes
Honey, maple syrup, coconut sugar, Worcestershire
Lavender, dried sucanat or soy sauce, Lettuce and/or
(optional) Hot sauce (optional) allergy-free baby greens
Marjoram Lentils, dried (any kind) (optional) Onion
Molasses (optional)
Nutmeg Nut butter or seed butter Peppers, bell
(see homemade versions here) Peppers,
Nutritional yeast
Nuts or sunflower seeds and jalapeño
Onion, minced or pumpkin seeds
powdered Olive oil Potatoes,
Popcorn kernels baking
Oregano Quinoa flakes (optional)
Raisins or other dried fruit
Pumpkin
Paprika
Rice, brown (optional) Spinach or other
Parsley Sesame seeds greens
Pepper Shredded Coconut (optional)
Soy sauce, coconut aminos, or tamari Squash,
Red pepper flakes (optional) butternut
Rosemary Spaghetti sauce (allergy-free) or acorn
Stevia extract, powder or liquid
Salt Sweet potatoes
Teff flour
Summer savory Tomatoes, canned (or fresh) Tomatoes
Tomato paste
Thyme Vanilla extract
Zucchini
Vinegar, apple cider
Vinegar, balsamic (optional)
Xylitol or vegetable glycerin (optional)

Have Prepared Ahead of Time
u Baked Oatmeal
INGREDIENTS
4 cups gluten-free oats
4 cups dairy-free milk (See recipes for easiest coconut, almond, or rice milk)
6 tablespoon oil, melted
1/3 cup maple syrup or honey
3 scoops (1/32 teaspoon each) stevia extract
1 teaspoon salt
1 tablespoon cinnamon
2 eggs or equivalent substitutes (Powdered, flax, or chia)
4 teaspoons vanilla
1 cup nuts (optional)
1 cup fresh or dried fruit (optional)
Cinnamon sugar (low carb), for topping (optional)
DIRECTIONS
Mix oats, milk, and sweeteners in a large bowl. Soak overnight or for 24 hours at room temperature
(optional step). Add remaining ingredients and stir well, saving baking powder and egg substitute
until last.
If using nuts and/or dried or fresh fruit, put half of the nuts and fruit in the bottom of a greased 8×8
square baking dish. Pour the batter onto the nuts and fruit and top with the rest.
If not using nuts and fruit, pour batter directly into greased dish.
Top with cinnamon sugar.
Bake in a preheated 375 degree Fahrenheit oven for 35-45 minutes, or until the middle of the cake is
set.
Serve either warm, with additional cinnamon sugar, nuts, fruit and milk or eat at room temperature
like a cake. You can also serve with coconut cream or coconut yogurt.
Store leftovers in the refrigerator in a closed container.
Reserve for Sunday and Tuesday
v Powdered Egg Replacer

If you need more, see Have Prepared Week 1
w Soak Garbanzo Beans

Double recipe and freeze/refrigerate half the cooked beans for later this week

x Cook Garbanzo Beans
Drain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a
boil, then skim off the scum/foam that builds up on top. If desired, add ¾ teaspoon ajwain or 2/4
tablespoon epazote (read How to De-Gas Beans” here). Turn down to a simmer and cook until soft,
30 minutes to 2 hours, adding more water if needed.
Freeze any you don’t need for later.
y Focaccia Flax Bread

INGREDIENTS
2 cups flax seed meal
1 tablespoon baking powder
1 teaspoon salt
1-2 tablespoons healthy sweetener (sucanat, coconut sugar, honey or equivalent of stevia)
5 eggs, beaten, or egg replacer (Powdered, flax, or chia egg)
1/2 cup water
1/3 cup oil, melted
DIRECTIONS
Preheat oven to 350 degrees Fahrenheit and grease 2 baking sheets.
In a large bowl, thoroughly combine dry ingredients.
Add wet ingredients and stir well. If using eggs, make sure there aren’t obvious strings of egg in the
batter.
Let batter sit for 2-3 minutes to thicken up (don’t let it sit too long or it will be too thick to spread)
Spoon batter onto baking sheets and spread evenly.
Bake for 20 minutes, until it springs back when you touch the top and/or is visibly browned.
Cool and slice to desired size.
z Thaw chicken completely (for Sunday dinner)
{ If desired, make pizza dip to save time and allow flavors to meld (for lunch Sunday)

Sunday
Breakfast:
Baked Oatmeal
See serving suggestions in recipe
Lunch:
Pizza Dip
INGREDIENTS:
3 cups garbanzo beans (See How to De-Gas Beans)
1 ¼ cups water
3 ¾ teaspoon basil
1 ½ teaspoon salt
¾ cup nutritional yeast or parmesan cheese
¼ cup olive oil
4-5 cloves garlic (See Easiest Way to Peel Garlic)
1 ½ teaspoons crushed red peppers
1 ½ teaspoons oregano
¾ cup tomato paste
METHOD:
Place all ingredients in a food processor, or high-powered blender.
Blend until smooth, to your liking.
Serve at room temp, or chilled. Store leftovers in fridge. Serve with veggies and focaccia flax bread
Veggie Suggestions:
Peppers, Celery, Cucumbers, Carrots
Dinner:
Seasoned Roasted Chicken
Reserve bones and skin for stock and leftover meat for tomorrow
INGREDIENTS:
2 chickens
2 tablespoons oil
1 tablespoon Chat Masala
METHOD:
Preheat oven to 400 degrees Fahrenheit. Rub oil on chicken. Sprinkle chat masala on chicken. Place
on baking tray lined with foil. Roast chicken for one hour to one hour and fifteen minutes, until
drumstick, when wiggled, moves easily, or to an internal temperature of at least 165 degrees. Let
chicken rest for 10-15 minutes, and then cut as desired.

Sunday (cont.)
Green Salad
celery, carrots, peppers, tomatoes, mushrooms, red onion, etc.
Make a large amount reserve leftovers for dinner
Allergy-free Ranch Dressing
INGREDIENTS:
1/4 cup raw hemp heart seeds
1/3 cup water
1 teaspoon garlic powder (See Easy Homemade Garlic Powder here)
1/2 teaspoon dried ground mustard
3/4 teaspoon salt
2 teaspoons onion powder
1 tablespoon white vinegar
1 medjool date + another teaspoon water (or use low carb sweetener like 2 scoops stevia extract
powder.)
1/2 cup virgin avocado oil OR refined olive oil (any low-flavor oil works except refined coconut)
1 tablespoon dried parsley
1 teaspoon dried dill
METHOD:
Blend together the hemp seeds, water, garlic powder, onion powder, dried mustard, salt, vinegar,
and date if using until smooth. It took my puny little blender about 3 minutes, and I needed to
scrape the sides several times.
Once everything is blend in about 1 tablespoon of the oil. Stir it in with a spoon, and then turn the
blender back on and drizzle in the rest.
Add the parsley and dill and pulse a few times to combine. I like to make the herbs kind of small so
that the uneven white of the hemp will be less apparent.
Use as is for dips, or you can thin out with a touch of water to desired consistency for a salad
dressing.
Store in the fridge.
Roasted Squash
Alternatively, bake potatoes or sweet potatoes
INGREDIENTS:
1 acorn or butternut squash
Coconut or olive oil
Honey or maple syrup (optional)
METHOD:
Cut winter squash in half lengthwise, scoop out seeds. Place squash halves cut side down on a
baking sheet and bake at 350 degrees Fahrenheit for 60 minutes, or until soft and edges are slightly
caramelized. Scoop out pulp and top as desired.

Sunday (cont.)
Snacks/Sweets:
Trail Mix
Make according to your particular needs and likes. Combine equal parts salty and sweet and store in
a plastic tub with a lid for easy snacking.
Salty Suggestions:
Almonds
Pecans
Walnuts
Cashews
Sunflowers seeds, hulled
Pumpkin seeds, hulled
(Use soaked and dehydrated “Crunchy Nuts and Seeds”)
Sweet Suggestions:
Raisins
Sugar-free dried cranberries
Dates
Apricots
Sugar-free Banana chips
Dried berries
Prepare:
Chicken Stock
INGREDIENTS:
Chicken bones, skin, neck, tail, etc.
Filtered water
1-2 tablespoons apple cider vinegar
OPTIONAL:
Vegetables (odds and ends and leftover bits of carrots, celery, onion, stems from greens, broccoli stalks)
1-2 garlic cloves, crushed
1 bay leaf
1 teaspoon each dried parsley, thyme and sage
METHOD:
Place all ingredients in a slow cooker or large stock pot. For slow cooker, turn on low and simmer
12-24 hours, adding water if necessary. For stock pot, boil contents on high for a few minutes and
skim off any scum, etc. with a slotted spoon. Cover, turn heat to low and simmer for 4-12 hours.
NOTE:
Keep a freezer bag of vegetable odds and ends and chicken pieces in freezer, adding to it whenever
you chop veggies or de-bone chicken. When it’s time to make stock, simply empty the contents of
the bag into the pan or slow cooker, add spices and vinegar, and cover with water.
Start pancakes (optional)

Monday
Breakfast:
Gluten-Free Wraps (Buckwheat Pancakes)
Reserve some for lunch
INGREDIENTS:
2 cups buckwheat flour
2 teaspoons salt
3 1/3 cups water
1 egg or egg substitute (Powdered, flax, or chia)
METHOD:
Mix flour and salt in a large bowl. Add water gradually by adding in 1/3 – 1/2 of the total amount each
time, stirring well after each addition. Add the egg or substitute.
Cover batter and refrigerate for 1-2 hours (optional).
Ladle batter onto a prepared skillet, greased as necessary. Cook until galette starts to brown. Flip
galette over and cook on the other side.
Serve with maple syrup, fruit sauce, coconut oil, or coconut cream.
NOTE:
You can soak the flour and liquid overnight as well, and the pancakes will turn out quite a bit
thicker.
Lunch:
Chicken Wraps
INGREDIENTS:
Leftover chicken, shredded
Lettuce, shredded
Apples, sliced
Grapes, chopped
Celery, chopped
Mayo (optional) or favorite dressing (See Recipe for Allergy-free Mayo here.)
Leftover Buckwheat Wraps
METHOD:
Make a wrap and enjoy!
Sliced Fruit
Or steamed veggies

Monday (cont.)
Dinner:
Indian Red Lentils
INGREDIENTS:
3-4 tablespoons oil
1 onion, diced
8 garlic cloves, minced
3 1/2 cups chicken stock (or Homemade Vegetable Broth)
1 (28-ounce) can diced tomatoes
2 1/2 cups red, brown, or green lentils, rinsed
1 teaspoon turmeric
1 teaspoon ground cumin
1/2 teaspoon pepper
1/2 cup fresh basil, chopped
2 teaspoons salt, or to taste
METHOD:
Melt oil in a large, heavy pot over medium heat.
Add onion and garlic. Sauté 5 minutes or until the onion is soft.
Add broth and next 5 ingredients.
Bring to a boil. Reduce heat to low. Simmer, uncovered, stirring occasionally, approximately 30
minutes or until lentils are tender. (Red lentils will cook quicker than brown or green.) If using a
pressure cooker, bring to a boil. Place the lid on the cooker and bring up to high pressure. Cook for
9 minutes on high. You may need a few more minutes since the tomatoes counteract the cooking
of the lentils slightly. Conversely, you could add the tomatoes after cooking the beans. Let pressure
come down naturally. Remove lid carefully.
Stir in basil and salt to taste.
If desired, add shredded chicken or browned ground beef.
Snacks/Sweets:
Pumpkin Snickerdoodles
INGREDIENTS:
1/2 cup coconut oil (or healthy fat alternative like butter)
3/4 cup granulated sweetener (the healthiest possible. I use xylitol for a candida-friendly option)
1 large egg or equivalent substitute (like my Homemade Powdered Egg Replacer)
1/2 cup pumpkin puree
1/2 tsp pure vanilla
2 cups flour (whole grain preferred. I used a gluten-free flour home-ground blend made with a good
amount of sweet brown rice flour. See my Gluten-Free Baking Tips for more info.)
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ground ginger
3/4 tsp baking soda
1/2 tsp salt
Monday (cont.)
CINNAMON COATING:
1/2 cup granulated sweetener (as healthy as possible. I used xylitol for a low carb option.)
1 tsp cinnamon
1/4 tsp nutmeg
METHOD:
Preheat oven to 350 degrees Fahrenheit.
Combine ingredients for Cinnamon Coating and set aside for later use.
Combine flour, salt, baking soda and spices in a medium-sized bowl.
If coconut oil is not soft enough to mix easily, melt in a pan over low heat. Place in a bowl.
Add sweetener and egg (or substitute) to the softened oil. Beat well. Add pumpkin puree and
vanilla. Beat well again.
Add dry ingredients to wet ingredients. Mix thoroughly, but do not over-mix.
Take a small amount of dough (I use a small cookie scoop for this process), roll into balls, drop in
cinnamon sugar topping, and roll to coat. (NOTE: For gluten free cookies, the smaller the cookie
the better as they will crumble more easily than those made with gluten flours.)
Place on cookie sheet or baking stone (I highly recommend baking stones) about 2 inches apart,
flattening a bit with your hand (or the bottom of a glass).
Bake for about 10 minutes, or until slightly golden brown.
Cool for approximately 5 minutes before removing from baking sheet to cool on a cooling rack.
Prepare:
Thaw beef and bacon (for dinner and breakfast tomorrow)

Tuesday
Breakfast:
Leftover Baked Oatmeal
Serve with DF milk, whipped coconut cream (see snack), or coconut yogurt
Bacon
Alternatively, make fried/scrambled/hard boiled eggs
Preheat the oven to 350 degrees Fahrenheit. Place bacon on broiler tray (to catch grease) or on a
baking sheet. Cook 10-15 minutes, until crisp and brown.
Lunch:
Leftover Lentils
Steamed Veggies
Or cold snap peas
INGREDIENTS:
1 pound of mixed frozen or fresh vegetables (broccoli, cauliflower, carrots), chopped
OPTIONAL:
Olive oil, flax seed oil, coconut oil
Lemon zest or juice, balsamic vinegar
Toasted almonds, toasted sesame seeds
METHOD:
In a sauce pan (with a steamer basket if you have one; omit if you don’t), bring 1 inch of filtered
water to a boil. Add vegetables to pan and cover. Reduce heat and simmer 5-10 minutes, just until
vegetables are bright and you can easily pierce them with a fork.
Dinner:
Spaghetti & Meatballs
Favorite allergy-free spaghetti sauce

GF Spaghetti noodles
Italian Meatballs
Prepare noodles and sauce according to package directions. Serve meatballs on top of cooked
noodles and spoon sauce generously over top.

Tuesday (cont.)
Grain-free Meatballs
INGREDIENTS:
2 lbs. ground beef, preferably grass-fed
½ cup coconut flour
Chia Seed Egg Replacer in the equivalent of 4 eggs (or 4 eggs if you can tolerate them)
½ cup finely chopped onion
2 tsp mustard powder
1 Tbsp parsley
1 tsp salt
¼ tsp pepper
METHOD:
In a bowl, mix all ingredients until well combined.
When using the chia seed egg substitute, sometimes the mixture comes out too dry. If that
happens, simply add a teaspoon of water at a time until you’ve reached the right consistency.
Shape into 1 inch balls.
Place the meatballs in a large skillet, with 1 Tablespoon of coconut oil. Cover and cook meatballs,
turning them frequently, until cooked through--about 20-30 minutes.
Green Salad
celery, carrots, peppers, tomatoes, mushrooms, red onion, etc. Serve with dressing or a splash of
olive oil and balsamic vinegar.
Snacks/Sweets:
Fruit Kebabs
Chopped fruit (strawberries, apples, pineapple, grapes, bananas, etc.)
Skewer fruit onto bamboo or metal skewers or toss it all in a salad bowl. Dip fruit into cream.
Vanilla Whipped Coconut Cream

Or make fruit dip from Week 1
INGREDIENTS:
1 can coconut milk or cream, refrigerated 4-6 hours
1 teaspoon vanilla
METHOD:
Open cans of milk. Spoon the thick top part of coconut cream into a bowl. Reserve the thin watery
part for adding to dairy-free milk in baking recipes.
Add vanilla to bowl, then beat with a mixer until fluffy like whipped cream. Dip with fruit.

Tuesday (cont.)
Prepare:
Soak Black Beans


Wednesday
Breakfast:
Low-Carb Protein Smoothie
Estimate amounts
Alternatively, make a green smoothie
INGREDIENTS (PER INDIVIDUAL SERVING):

1 tablespoon carob superfood powder
1 tablespoon grass-fed gelatin or hydrolysate
Coconut milk (or other dairy-free milk like Easiest Almond Milk or Rice Milk)
Stevia and/or fruit, to taste
METHOD:
Thoroughly combine ingredients in a blender and serve. For an added touch, top with whipped
coconut cream.
Lunch:
Leftover Spaghetti & Meatballs
Bake with a little water and sprinkle with Italian herbs and extra sauce to make a spaghetti casserole
Steamed Veggies
Or salad
Dinner:
Low-Carb Shepherd’s Pie with Roasted Veggies
INGREDIENTS :
2 heads cauliflower, roughly chopped
2 stalks celery, finely chopped
3 bell peppers, diced
3 medium tomatoes, roughly chopped
1 large onion, chopped
2 cloves garlic
1.5 pounds ground beef
¾ cup fresh parsley, finely chopped and loosely packed
¼-1/3 cup kombucha vinegar or apple cider vinegar, to taste
1 cup homemade beef broth (or Homemade Vegetable Broth Mix with water if needed)
½ cup nutritional yeast, optional
Olive oil
METHOD:
Preheat oven to 450 degrees Fahrenheit.
Place 2 rimmed baking sheets to preheat in the oven (optional, but helps cook the veggies faster
and gives them a nice roasted bottom).

Wednesday (cont.)
Take chopped cauliflower and toss it in a large bowl with 1-2 tablespoons extra virgin olive oil. Add
nutritional yeast (if using) and salt. Toss to coat.
In another bowl, toss the tomatoes, onion, and peppers in a tablespoon of extra virgin olive oil, salt
and freshly ground pepper.
Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place the
cauliflower in an even layer on one sheet and the rest of the veggies on the other.
Bake until nicely roasted, about 20-25 minutes.
While baking, sauté garlic in oil over medium heat. Add celery and cook until slightly softened.
Add beef and brown, adding salt and pepper to taste.
Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to
the beef mixture. Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley.
While mixture is cooking down, place the cauliflower in a high-powered blender or food processor
and puree. You may need to add more yeast or salt at this point.
Divide the beef mixture evenly among two 8 or 9-inch pie plates and top with the roasted
cauliflower puree.
Bake at 375 degrees Fahrenheit for 15-25 minutes or until heated and the topping has a golden color
(will be lighter if yeast is omitted).
Snacks/Sweets:
Chocolate Avocado Truffles
Or leftover cookies
INGREDIENTS :
1 large ripe avocado (approximately 4 inches in height)
3/8 cup coconut butter (See how to make Homemade Coconut Butter)
3 Tbsp powdered coconut sugar (or sweetener of choice. See how to make Powdered Sugar
Substitute here.)
3 scoops pure stevia extract (approximately 3/32 tsp stevia extract or 4-5 drops liquid stevia. Here’s
more on How to Use Stevia.)
¾ tsp vanilla extract
¼ tsp salt
3 dashes cayenne or chipotle pepper
Toppings (optional). Choose from cocoa or carob powder, crushed nuts or seeds (soaked and
dried), shredded coconut, etc.
METHOD:
Place all ingredients in a food processor.
Process until well mixed.
Place in a bowl in the refrigerator until fairly firm (approximately 40 min.), or alternatively place in
freezer for 10-20 minutes.
Using a small cookie scoop or melon baller, scoop out balls of the avocado mixture and roll into balls.
Roll balls in desired topping.
Refrigerate or freeze any remaining truffles for later.

Wednesday (cont.)
Prepare:
Thaw and/or grill/bake chicken for the rest of the week
This can be a whole chicken you can roast and remove the meat, reserving bones and skin for stock.
Or simply sprinkle boneless skinless chicken breasts or thighs with garlic, salt, pepper, and paprika
then bake at 400 degrees Fahrenheit for 5-20 minutes, until juices run clear and chicken is cooked
through.
See recipes for the rest of the week to determine how much chicken you want to make. Some
recipes can be left meatless.
Cook Black Beans

Drain and rinse soaked beans. Place them in large stockpot and cover with water. Bring to a
boil, then skim off the scum/foam that builds up on top. If desired, add ¾ teaspoon ajwain or 2/4
tablespoon epazote (read why you should here). Turn down to a simmer and cook until soft, 30
minutes to 2 hours, adding more water if needed.
Freeze any you don’t need for later.
Homemade Taco Seasoning
INGREDIENTS :
2 tablespoons chili powder
1/2 teaspoon garlic powder (See Easy Homemade Garlic Powder)
1/2 teaspoon onion powder
1/2 teaspoon red pepper flakes
1/2 teaspoon oregano
1 teaspoon paprika
1 tablespoon cumin
2 teaspoons pepper
METHOD:
Combine all ingredients in a small bowl and store in a tightly-closed container.
If desired, make hummus to save time (for lunch tomorrow)

Thursday
Breakfast:
Chocolate Chia Pudding
Reserve leftovers for later in the week
INGREDIENTS :
2 ½ cups milk (or dairy-free alternative such as my Easiest Coconut Milk, Easiest Almond Milk or Rice Milk)
½ cup chia seeds
6 Tbsp cocoa (or carob) powder
2 scoops (1/16 tsp) stevia extract powder (or approx ¼ healthiest sweetener per your needs)
1/8 cup additional sweetener (I used xylitol for a low carb version)
½ tsp vanilla extract
pinch salt
METHOD:
Combine all ingredients in a blender or food processor. If you have a high-powered blender like a
Vitamix, you can just process everything in there. If not, grind the chia seeds first and then blend all
of the ingredients together.
Mix thoroughly until very smooth.
Serve immediately.
Store any leftovers in a storage container (preferably glass).
Sliced Fruit
Or scrambled eggs
Lunch:
Dip chicken and veggie sticks in hummus
Alternatively, use lettuce leaves to make hummus and chicken lettuce wraps. You can also leave out
the chicken and simple serve hummus and veggie wraps.
Savory Hummus
INGREDIENTS :
3 1/2 cups garbanzo beans (See How to De-Gas Beans)
2 cloves garlic (See Easiest Way to Peel Garlic)
10 tablespoons water
4 tablespoons olive oil or tahini
4 tablespoons lemon juice
2 teaspoons cumin
2 teaspoons coriander
1/2 teaspoon crushed red pepper
METHOD:
Put all ingredients in a heavy duty blender or food processor.
Blend until it reaches desired consistency, about 2-4 minutes. Serve at room temperature and
refrigerate leftovers.

Thursday (cont.)
Dinner:
Taco Salad
Estimate amounts to taste
Reserve seasoned chicken and black beans for later in the week
INGREDIENTS :
2 cups leftover chicken, chopped
2 cups black beans
1-2 tablespoons taco seasoning
1-2 tablespoons oil
Tomatoes, chopped
Lettuce, shredded
Sweet peppers, sliced
Avocado, sliced
Salsa
Mayonnaise (See Allergy-free Mayonnaise Recipe)
Black olives, sliced
METHOD:
Heat oil in a large pan. Add seasoning, stirring until fragrant. Toss in chicken and black beans,
stirring to coat in the toasted spices. Either layer all the salad ingredients in a glass bowl and top
with beans and chicken, or serve individual ingredients in smaller bowls as a make-your-own taco
salad.
You can also stir together equal parts salsa and mayonnaise to make a quick taco dressing.
Snacks/Sweets:
Fruit or celery served with nut butter
Fruit Suggestions:
Apples
Bananas
Grapes
Pears
Strawberries
Prepare:

Friday
Breakfast:
Green Smoothie
INGREDIENTS :
1-2 cups green leafy vegetables (spinach, kale, collards), boiled or raw
2 cups fruit (bananas, strawberries, oranges, peaches)
1-2 cups dairy-free milk
½-1 cup ice cubes (optional)
OPTIONAL:
Flax seed meal, super food powder, gelatin, nuts or seeds, dates, stevia (to taste)
METHOD:
Blend all ingredients in a blender, adding more liquid as necessary to reach desired consistency
Lunch:
Leftover Shepherd’s Pie
Fruit
Or steamed veggies
Dinner:
Bibimbap, Korean (Cauliflower) Fried Rice
INGREDIENTS :
1/2 large cucumber
1/2 small zucchini
1 large carrot
Small chunk crinkly cabbage
¾ pound ground meat
1 pound cauliflower or 3 cups cooked short grain rice
1/3 cup sesame seeds
1/3 cup olive oil
3 tablespoons tamari or coconut aminos plus additional salt (optional)
Hot red pepper sauce (optional)
Fat or oil for sautéing
METHOD:
Grate vegetables into a large bowl.
In a little fat, brown the ground meat in a frying pan over med-high heat and add to bowl.
Process the cauliflower through a food processor until rice-sized. Add a little fat into the frying pan
and add cauliflower and a bit of water and sauté.
The cauliflower should be cooked and soft but still with some bite, not mush (omit this step if using
rice). Add cauliflower (or rice) to large bowl.
Pour sesame seeds onto a clean dry pan and shake to distribute the seeds. Heat at medium heat,
occasionally shaking to prevent burning. When the seeds are brown and fragrant, add to the large bowl.

Friday (cont.)
Pour oil on top of the hot ingredients. Pour over tamari and mix well.
Serve and add hot sauce to individual bowls.
Snacks/Sweets:
Leftover Chia Pudding
Or sliced fruit
Prepare:
Thaw chicken (for dinner tomorrow)
Herbes de Provence Spice Blend

INGREDIENTS :
1 tablespoon marjoram
1 tablespoon basil
2 tablespoons thyme
1 tablespoon summer savory
1/2 tablespoon lavender
1 tablespoon rosemary
1/2 tablespoon fennel (cracked)
1 tablespoon oregano
METHOD:
Combine all ingredients in a bowl and store in an airtight container.
If desired, process the herbs to a finer grind in a coffee grinder or food processor.

Saturday
Breakfast:
Gingerbread Teff Waffles
INGREDIENTS :
2 cups teff flour
2 cups gluten-free flour
1/2 cup molasses
2 1/2 cup milk of choice
2 teaspoons baking powder (See Homemade Corn and Aluminum-free Baking Powder)
1 1/2 tablespoons powdered egg replacer (or flax or chia egg)
2 tablespoons oil
1 1/4 teaspoons ginger
1/2 teaspoon cloves
1 tablespoon coconut sugar or a lower carb sweetener like xylitol or erythritol
METHOD:
Heat waffle iron.
Combine all dry ingredients and mix well.
Add milk and oil. Batter will first appear soupy. Do not add more flour. The teff flour will absorb the
liquid, give it 2 minutes. After the 2 minutes, add additional liquid if too thick.
Cook in waffle iron until crispy.
Place on a cooling rack (or else waffle will become soggy).
Serve topped with your choice of fruit, coconut yogurt/cream/milk and extra molasses.
Whipped Coconut Cream (optional)

(See snack on Tuesday)
Lunch:
Stuffed Sweet Potatoes
INGREDIENTS :
Baked sweet potatoes
Seasoned chicken and black beans from yesterday
Salsa
METHOD:
Reheat chicken and beans. Slice sweet potatoes in half lengthwise and top them with beans,
chicken, and a spoonful of salsa.
Baked Sweet Potatoes
INGREDIENTS :
Sweet potatoes

Saturday (cont.)
METHOD:
Pierce each sweet potato 4-6 times with fork and them place on baking sheet. Bake at 350 degrees
Fahrenheit for 60-90 minutes, until potatoes as very soft and leaking juice.
Dinner:
Crockpot Buffalo Chicken Salad
INGREDIENTS FOR CHICKEN:

1 pound boneless skinless chicken thighs
2 cups chicken stock or water
3 garlic cloves, crushed
1/4-1 whole jalapeno pepper, to taste
1 bay leaf
1 tablespoon sea salt
1 teaspoon pepper
1/2 teaspoon mustard seeds or 1 teaspoon mustard
1 teaspoon thyme
INGREDIENTS FOR BUFFALO SAUCE:

1/4 cup melted butter, ghee or olive oil
1 tablespoon cayenne pepper
1 tablespoon paprika
2 tablespoons apple cider vinegar
1 tablespoon tomato paste
INGREDIENTS FOR SALAD:

1/4 cup homemade mayonnaise (See Allergy-free Mayo Recipe here)
1/2 tablespoon apple cider vinegar
1/8 – 1/4 teaspoon paprika
1/4 teaspoon garlic powder or 1 clove garlic, minced
Veggies for salad (shredded lettuce, cucumbers, celery, carrots, tomatoes, etc.)
2 tablespoons fresh parsley, chopped (optional)
1/4 cup bleu cheese, crumbled (optional)
METHOD:
Place all chicken ingredients in a small crockpot and cook on low until chicken is cooked through
and shreds easily with a fork. Stir together Buffalo Sauce ingredients in a medium-size bowl.
Place chicken thighs in the bowl then use two forks to shred chicken, mixing in the buffalo sauce
thoroughly.
In a small bowl, combine mayonnaise, vinegar, paprika, and garlic. Place salad ingredients in a large
bowl, top with chicken, and drizzle with dressing and optional bleu cheese and parsley.
(Variation: Use a glass bowl and turn this into a pretty layered salad.)

Saturday (cont.)
Snacks/Sweets:
Herbes de Provence Popcorn
INGREDIENTS :
1/3 cup ground Herbes de Provence
1 teaspoon onion powder
1 teaspoon garlic powder (See Easy Homemade Granulated Garlic)
Salt, to taste
METHOD:
Mix the above ingredients, except for the salt.
Prepare popcorn according to your preferred method. While popcorn is still warm, top with the
spice mixture and salt to taste.
Prepare:
See next week

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Al

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -1-

A Few Notes: Tree Nuts – Sunflower seeds, Pumpkin Seeds,

That being said, every recipe on this menu is free

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -2-

Everyone’s body is different and what I say or

You may and should swap out or rearrange any

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -3-

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -4-

Baked Oatmeal, Egg Replacer, Soak & Cook Beans

Chili Mac & Thaw or grill/

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -5-

Bacon Ajwain (optional) Almond extract (optional) Beef broth Apples

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -6-

v Powdered Egg Replacer

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -7-

w Soak Black Beans

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -8-

y Thaw chicken (for dinner Sunday)

Allergy-Free Menu Plan – © 2015 WholeNewMom.com -9-

INGREDIENTS FOR BBQ SAUCE:

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 10 -

Baked Sweet Potatoes

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 11 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 12 -

Chocolate Frosting / Gravy

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 13 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 14 -

Soak Garbanzo Beans

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 15 -

Five-Ingredient Salad Dressing

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 16 -

Green Salad & Dressing

Cook Garbanzo Beans

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 17 -

INGREDIENTS (PER INDIVIDUAL SERVING):

Leftover Black Bean Dip & Veggies

Make Pizza Dip and refrigerate to let flavors meld

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 18 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 19 -

If desired, make granola today to save time (for breakfast tomorrow)

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 20 -

Top bowls of applesauce with granola

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 21 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 22 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 23 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 24 -

If desired, bake another batch of flax bread (for lunch tomorrow)

Start pancakes (optional, for breakfast tomorrow)

Thaw bacon or sausage (for breakfast tomorrow)

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 25 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 26 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 28 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 29 -

Baked Oatmeal, Soak & Cook Beans, Flax Bread,

Chocolate Chia Pudding

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 30 -

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 31 -

v Powdered Egg Replacer

w Soak Garbanzo Beans

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 32 -

y Focaccia Flax Bread

z Thaw chicken completely (for Sunday dinner)

Allergy-Free Menu Plan – © 2015 WholeNewMom.com - 33 -