Low Histamine - Meal Plan

low-histamine meal plan
BY TARA ROCHFORD, DELICIOUS LIVING DIETETIC INTERN
Histamine intolerance results from an over accumulation of histamine (a biogenic amine) and the body not being able
to completely break it down. Enzymes called amine oxidases, specifically Diamine Oxidase (DAO), rapidly detoxify the
body of histamine in healthy people. Some people have lower amounts of these enzymes and therefore have a hard
time ridding the body of excess histamine and need to avoid foods that contain high levels of histamine. See page 3
for common symptoms of histamine intolerance.
Day 1 Day 2 Day 3 Day 4

Breakfast Breakfast Breakfast Breakfast
Mango Green Smoothie: Sweet and Savory Sweet Blueberry Peach Overnight Quick granola: Pulse 2 tbsp
Blend 1 cup baby kale, Potato Toast: Cut sweet Oats: In a jar, combine each shelled pistachios and
1 cup cottage cheese, potato into slabs that fit ½ cup uncooked oats, 1 shredded unsweetened
¾ cup frozen mango into toaster. Toast until cup unsweetened coconut coconut, 1 tbsp each hemp
pieces, ¾ cup refrigerated tender. Savory toppings: milk, 1 tbsp each hemp hearts, chia and fresh ginger
unsweetened coconut ¼ cup cottage cheese, hearts and chia, 2 tsp in a food processor. Heat
milk, 1 tbsp chia, 1 tsp handful of arugula, 2 honey, 1 tsp cinnamon, 1 tsp coconut oil; add seed
honey, ½ tbsp fresh ginger, tbsp basil and 1 tsp hemp ½ cup blueberries and ½ mixture and 1 tsp honey.
1 tsp cinnamon and ½ cup hearts. Sweet toppings: peach, chopped. Stir, cover Stir and cook until toasty.
ice cubes ¼ cup cottage cheese and and refrigerate overnight. Remove from heat and top
1 tsp each honey, chia, with ¼ cup blueberries, ½
Morning Snack cinnamon and hemp hearts Morning Snack apple chopped, 1 tsp honey
½ cup blueberries 1 cup grapes 1 cup cantaloupe and ½ cup unsweetened
¼ cup pistachios ½ cup cottage cheese coconut milk.
Morning Snack
Lunch ½ cup blueberries Lunch Morning Snack
Chicken Salad Sandwich: 3 brazil nuts 1 serving Quinoa Herb Salad ¼ cup pistachios
1 serving Chicken Salad (see recipe 3, far right) 2 tbsp raisins
(see recipe 1, far right) on Lunch
2 slices gluten-free, yeast- 1 serving Turkey Meatballs Afternoon Snack Lunch
free bread with 2 pieces with Cherry Sauce (leftovers ½ cup baby carrots with Chicken Salad Sandwich:
bibb lettuce from Day 1 dinner) No-Bean Hummus Dip: (leftovers from Day 1) on
3 celery sticks 1 cup steamed broccoli with Preheat the oven to 400. 2 slices bread with lettuce
1 cup grapes 1 tsp butter Roast 2 cups cauliflower, ½ cup baby carrots
½ cup carrots, 1 tbsp EVOO, ½ cup cucumber slices
Afternoon Snack Afternoon Snack ½ tsp turmeric and ¼ tsp
1 apple cut into slices, 3 celery sticks with 1/ 3 cup salt for 40 minutes until Afternoon Snack
sprinkled with cinnamon cottage cheese, 2 Tbsp tender. Cool, then blend. 1 cup cantaloupe
2 Brazil nuts raisins and 1 tsp chia seeds Add water to achieve ½ cup grapes
desired consistency. Save
Dinner Dinner half for Day 5 Afternoon Dinner
Turkey Herb Meatballs with 4 oz chicken marinated in Snack. 4 oz chicken breast, topped
Cherry Sauce (see recipe 2, 1 tbsp apple cider vinegar with
far right) and 1 tsp EVOO, roast at Dinner ¼ cup mozzarella and 2
1 cup steamed broccoli with 400 25–30 mins Salmon Tacos: Combine 1 tbsp basil. Bake at 400 for
1 tsp butter 12 asparagus spears tossed in tbsp honey with 1 tsp each 25 mins
1 tsp EVOO ground mustard and EVOO; ½ cup cooked quinoa
Daily Total: 1614 cal, 44g fat (7g mono,
7g poly, 15g sat), 175mg chol, 2219mg
1 russet potato, cubed and brush over frozen salmon Thyme Rosemary Vegetables:
sodium, 208g carb(30g fiber, 111g sugars), tossed in 1 tsp EVOO with and bake at 400 for 20 Heat 1 tbsp EVOO. Saute
111g protein 1 Tbsp dried rosemary minutes. Toss ½ cup broccoli ¼ cup onion, chopped.
Side Salad: 1 cup Bibb lettuce slaw with 1 tbsp red onion Add ½ zucchini chopped, 7
with ¼ cup broccoli slaw, and ¼ tsp minced garlic. asparagus spears chopped,
dressed with 1 tsp EVOO Flake salmon and serve in a few sprigs each rosemary
and 2 tsp apple cider two corn tortilla shells with and thyme chopped, and 2
vinegar. broccoli slaw and sprinkle tbsp apple cider vinegar.
of hemp hearts.
Daily Total: 1622 cal, 51g fat (18g mono, Daily Total: 1734 cal, 69g fat (22g mono,
7g poly, 14g sat), 178mg chol, 1560mg 11g poly, 22g sat), 140mg chol, 1864mg
sodium, 201g carb(27g fiber, 122g sugars), sodium, 202g carb(28g fiber, 99g sugars),
105g protein 95g protein
sodium, 217g carb(40g fiber, 84g sugars),
89g protein
1 deliciousliving.com *Reminder: Prep tomorrow’s
*Reminder: Prep tomorrow’s
breakfast and afternoon snack breakfast and afternoon snack
Day 5 Day 6 Day 7

Quick recipes to
complete your
menus
Breakfast Breakfast Breakfast (each makes 2 servings)
Tropical Mango Overnight Quick Oat Muesli: Combine ½ Sweet and Savory Toast:
Oats: In a jar, combine ½ cup oats, 2 tbsp each hemp Toast 2 slices bread. On one 1. Chicken Salad
cup uncooked oats, 1 tbsp hearts and apple juice, 1 slice, spread ¼ cup cottage Combine 1 shredded chicken
each hemp hearts, chia and tbsp each chia and shelled cheese and top with ¼ cup breast (about 8 oz), 1 cup
unsweetened shredded pistachios and 1 tsp melted arugula and pinch each 1salt cottage cheese and ¼ cup
coconut, ½ cup mango coconut oil. Serve with 1 and pepper. Blend ¼ cup each chopped celery, chopped
slices, 1 cup unsweetened cup unsweetened coconut cottage cheese with 1 tsp carrots and chopped chives.
coconut milk. Stir, cover milk, ½ cup blueberries each honey and cinnamon. Season with salt and pepper
and refrigerate overnight and ½ apple Spread on other slice of to taste.
bread. Sprinkle both slices
Morning Snack Morning Snack with 1 tbsp chia 2. Turkey Meat-
½ cup cherries 2 Brazil nuts balls with Cherry
2 tbsp unsweetened ½ cup grapes Morning Snack Sauce
shredded coconut 1 cup unsweetened
In a large bowl, combine
Lunch applesauce with 1 tbsp
½ lb ground turkey with
Lunch Asparagus Herb Cottage each chia and shelled
½ red onion chopped, 1 clove
1 serving Quinoa Herb Salad Cheese Tartine: Toss ½ pistachios
garlic, minced, 1 tsp dried
(leftover from Day 3) cup chopped asparagus
coriander, 1 handful fresh
with 1 tsp EVOO. Roast at Lunch basil, chopped, 1 handful
Afternoon Snack 425 for 5 minutes. Blend Fresh Salad: Roast 1 chicken
fresh chives, chopped, ¼ cup
½ cup baby carrots ½ cup cottage cheese in a breast at 425 for 25 minutes.
oat flour, ¼ tsp salt and
1 serving No-Bean Hummus blender or food processor. Toss 3 cups bibb lettuce,
pepper to taste. Roll mixture
Dip (leftover from Day 3) Mix with 2 tbsp each ½ cup each chopped
into golf ball-size balls. Bake
fresh basil and chives cucumber and carrots,
for 20 minutes at 400F. While
Dinner and dash each of salt and ¼ cup chopped cauliflower
meatballs are cooking, in a
Zucchini Pasta with Creamy pepper. Spread on 2 slices and 1 tbsp hemp hearts.
small saucepan, saute ½ red
Herb Sauce: Roast ½ head bread and top with ¼ cup Dress with 1 tbsp EVOO
onion chopped with 1 tsp
cauliflower with ½ tbsp mozzarella and roasted mixed with 1 tsp apple cider
extra-virgin olive oil until
EVOO 1 clove minced asparagus. Bake at 425 for vinegar and dash of pepper
soft. Add 2 cups pitted and
garlic, ¼ cup onion, 15 minutes. 1 peach
halved fresh cherries, 1 cup
chopped, and ¼ tsp salt ½ cup grapes
apple juice and 1 tbsp honey.
at 350 for 30 minutes. Afternoon Snack Bring to a boil, then cover
Place roasted mixture in Afternoon Snack 1 cup cantaloupe and cook on low heat at
a pan with ¼ cup coconut 1 apple with dash of cinnamon ½ cup cottage cheese least 30 minutes. Mix sauce
milk. Bring to a boil, ¼ cup pistachios and meatballs. Garnish with
cover and simmer for 20 Dinner additional fresh herbs.
minutes. Blend with an Dinner 1 serving Turkey Spinach
Gyro Turkey Lettuce Wrap: Burger (see recipe, page
immersion blender or in a
3. Quinoa Herb
food processor to desired Brown 4 oz ground turkey 4 of this PDF) to make low
consistency. Saute 2 cups in 1 tsp EVOO with a pinch histamine, sub baby kale
Salad
Combine 2 cups cooked
spiralized zucchini until each of cumin, cinnamon, for the spinach, eliminate
quinoa, 1 cup cubed and
warm. Toss with creamy nutmeg, garlic powder, the egg whites, and
roasted sweet potato,
cauliflower sauce and top onion powder, salt and quinoa for the millet.
2 cups arugula, 1 cup baby
with 2 tbsp mozzarella. pepper. Combine ½ cup ½ sweet potato, chopped
kale, 1 cup shredded carrots,
Garnish with fresh thyme cottage cheese with 1 tbsp and roasted with 1 tbsp
1 small handful fresh basil,
and basil. each parsley and mint EVOO
chopped,1 small handful fresh
Serve with 1 baked cod fillet and 1 tsp dried dill. Divide 1 cup mixed fruit leftover
chives, chopped and 1 small
turkey mixture among from the week (apple,
Daily Total: 1521 cal, 59g fat (22g mono, handful fresh mint, chopped.
bibb lettuce leaves and top (blueberries, cantaloupe,
Dress with 2 tbsp extra virgin
sodium, 189g carb(42g fiber, 66g sugars), with cottage cheese sauce, mango, grapes)
olive oil mixed with 3 tbsp
74g protein 2 tbsp broccoli slaw and ½ Honey cottage cheese fruit
apple cider vinegar.
cup cucumber slices. dip: Blend ½ cup cottage
1 cup cantaloupe cheese with 2 tsp honey
and 1 tsp cinnamon
11g poly, 19g sat), 110mg chol, 1734mg Daily Total: 1744 cal, 55g fat (24g mono,
sodium, 193g carb(31g fiber, 85g sugars), 10g poly, 10g sat), 137mg chol, 2455mg
88g protein sodium, 211g carb(34g fiber, 109g sugars),
92g protein
2 deliciousliving.com
Shopping List Symptoms of

Histamine Intolerance
Here’s everything you’ll need to make the week’s worth of low-histamine meals.
¨ Headaches or migraines
¨ Nasal congestion, sinus issues,
runny nose
Fruits & Vegetables Proteins & Dairy ¨ Fatigue
¨ 4–5 cups baby kale ¨ 2 (24 oz) containers 2% cottage ¨ Hives
¨ 1 (16 oz) bag frozen mango cheese ¨ Digestive issues, diarrhea
¨ Rash, eczema
¨ 2 pints blueberries ¨ 4 (4-oz) boneless, skinless chicken
¨ Wheezing
¨ 1 bunch celery breasts
¨ Heartburn
¨ 1 bag baby carrots ¨ 1½ lbs ground turkey ¨ Swelling of face, hands and/or lips
¨ 1 bunch carrots ¨ 1 (6-oz) fillet of flash frozen or fresh ¨ Abdominal pain
¨ 2 bunches fresh chives salmon
Many of the above symptoms can
¨ 1 head bibb lettuce ¨ 1 (6-oz) filet of flash frozen or fresh
be attributed to multiple health
¨ 1½ lbs grapes cod conditions. Please consult your
¨ 10 oz package raisins ¨ 8 oz fresh mozzarella healthcare provider to receive a
diagnosis and create a healthcare
¨ 2 red onions
plan.
¨ 1 garlic bulb Grains
¨ 3 cups fresh cherries ¨ 1 container old-fashioned rolled oats
¨ 1 large head broccoli ¨ 6 oz uncooked quinoa
¨ 2 sweet potatoes ¨ 1 small package corn tortillas High-Histamine Foods
¨ 3 apples ¨ 1 loaf gluten-free yeast-free bread
to Avoid or Reduce
¨ 1 cup of unsweetened applesauce (TRY: Food for Life Multiseed Rice ¨ Alcohol
¨ 24 asparagus spears (2 bunches) Bread) ¨ Fermented beverages
¨ 1 russet potato ¨ Pickled and canned foods
¨ 2 oz fresh rosemary Miscellaneous ¨ Overly ripened or fermented
¨ 2 oz fresh thyme ¨ ½ gallon unsweetened refrigerated foods (aged cheeses, sauerkraut,
products with yeast, stale fish)
¨ 2 oz fresh dill coconut milk (TRY: So Delicious
¨ Citrus
¨ 2 oz fresh mint Organic Coconut Milk Beverage
¨ Dried fruit
¨ 2 peaches Unsweetened) ¨ Avocado
¨ 1 cantaloupe ¨ ¾ cup honey ¨ Eggplant
¨ 5 oz arugula ¨ 10 oz bottle 100% apple juice ¨ Spinach
¨ 1 large head cauliflower ¨ Tomatoes
¨ 1 package broccoli slaw Pantry Staples ¨ Egg White
¨ Shellfish
¨ 2-inch piece fresh ginger ¨ Black pepper
¨ 2 cucumbers ¨ Salt This is not a complete list of foods.
¨ 2–3 zucchini ¨ Butter We recommend working with a
dietitian or healthcare practitioner
¨ Extra-virgin olive oil
that specializes in low-histamine
Seeds, Nuts & Nut Butters ¨ Coconut oil elimination diets to make sure you
¨ 1 container chia seeds ¨ Apple cider vinegar are consuming a balanced diet with
as much variety as possible.
¨ 1½ cups pistachios ¨ Cinnamon
¨ 1 cup Brazil nuts ¨ Onion powder
¨ 1 package hemp hearts ¨ Garlic powder
¨ 8 oz package unsweetened ¨ Dried coriander
Low-Histamine Foods
shredded coconut ¨ Dried nutmeg
¨ Ground mustard
to Include
¨ Fresh fruits and vegetables not on
¨ Dried turmeric
the list above
¨ Fresh or flash frozen chicken, meat
or fish products
¨ Milk or milk alternatives
¨ Whole grains
¨ Cream cheese, butter
¨ Cooking oils
¨ Non-citric fruit juice
¨ Herbal teas
Turkey Burgers 1. Preheat oven to 375º. Put quinoa, egg yolks, water, onion
powder, allspice, sage and salt in a medium bowl or the bowl
1/2 cup cooked quinoa of an upright mixer. Mix on medium speed for 1 minute (or
2 egg yolks mix by hand). Add ground turkey. Mix on low speed just until
2 tablespoons water
combined.
2 teaspoons smoked paprika
2. Shape into four patties, using wet hands (mixture will be
1/2 teaspoon onion powder
1/4 teaspoon ground allspice very soft).
1/4 teaspoon dried rubbed sage 3. Lightly spray a baking sheet with cooking oil. Arrange
1/2 teaspoon sea salt burgers on baking sheet. Bake for 25–30 minutes, or until
3/4 pound ground turkey breast cooked through, turning once. Serve on toasted rolls with
lettuce, onion and Swiss cheese. (NOTE: If avoiding histamine,
Toppings:
do not top burger with tomato and avoid aged cheeses.)
Red onion
Bibb lettuce PER SERVING: 137 cal, 1g fat (0g mono, 0g poly, 0g sat), 52mg chol, 25g protein,
7g carb, 1g fiber, 480mg sodium
Swiss cheese

Low Histamine - Meal Plan

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Low Histamine - Meal Plan

Uploaded by

Copyright:

Available Formats

low-histamine meal plan

BY TARA ROCHFORD, DELICIOUS LIVING DIETETIC INTERN

Day 1 Day 2 Day 3 Day 4

Day 5 Day 6 Day 7

Shopping List Symptoms of

You might also like