alimente permise

lactate lapte pasteurizat ( de orice fel)

produse lactate fără culturi microbiene mascarpone
ricotta
frișcă

cereale ovăz
fulgi porumb

vegetables dovlecel
zucchini
varză

fructe mere
pere
kiwi
mango

carne, pește carne ffff proaspătă

histamina crește după gătire și la refrigerare
congelarea oprește creșterea histaminei în alimentele gătite

nuci restul

condimente

îndulcitor miere pasteurizată, zahăr

sirop de arțar
 sirop de porumb
plain, artificial sweetners

altele baking powder

baking soda
gelatină
alimente interzize
produse lactate fermentate, maturate

gluten (grâu)
drojdie

cartof / cartof dulce???

avocado
fasole verde
vinete
dovleac
varză murată
spanac
roșii
legume foarte coapte
murături

citrice
fructe de pădure
stone fruits (caise, cirește, nectarine, piersici, prune)
banane ???
struguri
curmale
ananas

pește
carne procesată (mezeluri)

nuci
nuci pecan

cuișoare
scorțișoară
anason
curry
piper
nucșoară
amestecuri de condimente

ciocolată
miere nepasteurizată
cacao
siropuri cu arome
commercial candies.

drojdie
oțet
muștar
nutritional yeast
 alimente permise histamină proteină calorii
lactate lapte pasteurizat ( de orice fel) (3.5%) 03g
produse lactate fără culturi microbiene
unt 0
mascarpone (Lovilio) 0 5.8 g 355
mozzarela 0 18 g 229
frișcă
feta cheese 1 14.21 264
gouda cheese (young) 0 24.94 356
ricotta cheese 09 142
whey = zer 0
iaurt 1
fresh cheese

cereale ovăz
fulgi porumb

fructe mere 0
piersici 0
avocado 2
banana 2
blackberry - mure 0
blackcurrants - coacăze negre 0
blueberries - afine 0
cherry 0
citrus fruits 2
nucă de cocos 0
fulgi de cocos 7 651
cătină 0
cranberry 0
dates (dried, dessicated) 0
măceșe (dog rose) 1
figs (dried, dessicated) = smochine 1
struguri 0
kiwi fruit 2
mango 1
melons (except watermelon) 0
nectarine 0
caise 0
pară 1
ananas 2
prune 1
raisins 0
coacăze 0
 watermelon 1

carne, pește carne ffff proaspătă

histamina crește după gătire și la refrigerare
congelarea oprește creșterea histaminei în alimentele gătite
vită (H!) 0
mușchi de vită 26.3 193
ceafă de vită 20 180
pui (H!) 0 21.4 119
pui la grătar 19 102
pui la cuptor 30.8 221.7
piept de pui 20.8 172
pulpe de pui 17.3 211
rață la cuptor 0 23.48 201
rață la cuptor (si piele) 19 337
carne tocată (dacă se consumă imediat) 0
carne tocată (de la magazin sau preamba 2
porc (H!) 1
ceafă de porc 15.2 232
cotlet de porc 27.9 247
friptură de porc (mușchi + șunculită la cuptor) 29 286
prepelită (H!) 0
limbă vită 0 15.7 g 229
vițel (H!) 0
curcan (H!) 0
piept de curcan 23 114
curcan la grătar 26 135

nuci caju 1
arahide
almond 1
hazelnut 1
peanut 2

legume & zarzavaturi năut fiert freshona 6.6 119

fasole pinto
fasole albă
fasole neagră
linte fiartă 9 106
linte roșie
 linte verde
linte galbenă
arahide ???
artichoke - anghinare 0
asparagus 0
vinete 2
avocado 2
beetroot - sfeclă 0
bell pepper (hot) 2
bell pepper (sweet) 0
bok choi 0
broccoli 0 2.8 34
varză 0
morcov 0 1.1 41
morcov fiert 0.8 35
conopidă 0
țelină 0
dovlecel 0
castravete 0
andive 0
fenicul 0
usturoi 1
fasole verde 1
mazăre verde 1
horseradish - hrean 1
salată verde 0
ceapă 1
olives 2
pumpkin 0
radish 0
squash 0
ceapă albă 0
zucchini 0

îndulcitor miere pasteurizată 0

sirop de arțar 0
fructoză 0
dextroză 0
sirop de porumb
stevia (leaves, liquid, powder) 0
sugar (beet sugar, cane sugar) 0
artificial sweetners 1
caramel 0

altele baking powder

baking soda
gelatină
peanut butter
albuș de ou 2
gălbenuș de ou 0
ou mic 5g
ou mare 6g
100 g ouă 12.5 g
ouă de prepelită 0
orez
quinoa
semințe de cânepă
porumb dulce
cartof dulce ???
basil 0
mentă 0
oregano 0
pătrunjel 0
rozmarin 0
salvie - sage 0
savory (Satureja hortensis) 0
cocoa butter 0
cocoa powder 2
chia 0
semințe de susan 1
ciuperci champinion (white button mush 1 2.2 g 28
mushrooms different types 2
chimen (black caraway) 0
cinnamon (scorțișoară) ???? 0
curry 2
paprika (sweet) 0
poppy seeds 1
turmeric 0
extract de vanilie 1
vanilie 1
apple vinegar 1
green tea 1
herbal teas with medicinal herbs 1
lime blossom tea, limeflower tea 0
mate tea 1
peppermint tea 0
rooibos tea 0
black tea 2
coffee 1
tahini ???? 26 664
carbohidrați grăsimi

0 Well tolerated, no symptoms expected at usual in-take

35.5 g 1 Moderately compatible, minor symptoms, occasional consumption of small quan

2 Incompatible, significant symptoms at usual intake

61
16 2
8.4
8.2
5g

59.1
consumption of small quantities is often tolerated
ALIMENTUL (100 grame) PROTEINE GLUCIDE LIPIDE
paine alba 10,4 54 2,0
paste fainoase 9,6 75,9 1,0
biscuiti 8,2 74,0 0,5
banane 1,3 13,4 0,6
cirese 1,1 18,4 0,2
curmale uscate 1,9 74 -
mere 0,3 16,9 0,4
portocale 0,8 10,1 0,2
smochine 4,3 58 1,3
stafide 1,5 71 0,6
struguri 2,1 18,4 1,7
nectar de caise 0,8 17 -
nuci 17 13 58,5
alune 17 7,2 62
fasole boabe 23 47,1 1,7
mazare 21,5 52,9 2,0
ardei gras verde 1,1 4,6 0,2
cartofi 2,1 19,1 0,2
castraveti 1,3 2,9 0,2
ceapa uscata 1,5 0,2 10,5
ciuperci 5,0 2,5 0,5
fasole verde 2,0 5,6 0,2
rosii 1,1 4,3 0,3
salata verde 2,0 3,0 0,3
varza alba 1,9 5,9 0,2
lapte de vaca 3,5 4,8 3,3
iaurt 3,5 3,5 0,3
lapte praf 27 40 24,2
branza de vaci 11 4,0 1,7
branza de burduf 28 0,5 28
branza telemea de oaie 17 1,0 20
cascaval 25 1,3 27,1
carne de vaca slaba 21 0,5 3,5
carne de vaca grasa 18,5 0,3 17,5
carne de porc slaba 20,5 0,4 6,5
carne de porc grasa 15 0,4 35
carne de miel slaba 20 0,4 6
carne de miel grasa 17 0,3 28
carne de gaina 20 0,3 7
1 ou de gaina 7 0,3 6
carne de curcan 22 0,4 12
carne de rata 19 0,4 10
carne de gasca 18,5 0,3 20
ficat de porc 19 3,0 6,0
pate de ficat 15,1 0,9 25
peste slab (salau, stiuca) 19 - 0,9
peste semigras (crap) 18 - 5
peste gras (somn, nisetru) 17 - 10
sunca, muschi tiganesc 23 - 24
salam italian, rusesc, etc 17 - 34
salam de sibiu 26,5 - 43
parizer / crenvursti 10,2 - 26,8
bomboane ciocolata 7,0 56,4 34
glucoza - 77,7 -
halva 13,9 47,5 32,5
miere de albine 0,5 84,5 -
zahar - 99,9 -
unt 8,0 2,5 80
ulei de floarea-soarelui - - 99,9
margarina 0,5 - 82
CALORII
282
360
337
66
52
326
74
46,9
266,9
307
100
72,7
665,5
680
303
323
25
90
19
51
25
33
25
22
33
67
32
500
100
377
270
336,8
116
267
143
378
130
324
148
85,5
205
172
260
146,2
295
78
111
170
318
386
510
293
575
320
555
335
410
806
929
766
mic dejun

omletă 3 ouă cu ciuperci / caș + rondele de orez (1)

iaurt grecesc 150 g + fulgi de ovăz 30 g + goji / merișoare / stafid

2 ochiuri, 50 g brânză de vaci, rondele de orez (1)

Paleo double chocolate banana bread 1 felie

mascarpone
miere

banana protein pancakes

protein oatmeal with raisins

 proteine g calorii carbohidrațFAT

ouă mici = 3 * 5 g proteine = 15 g proteine 15

ciuperci 100 g = 2.2 g proteine 2.2
mozzarella = 18 g proteine 18 229
rondele orez (1)

TOTAL

iaurt grecesc 150 g =

fulgi ovăz 30 g
merișoare
goji
stafide
TOTAL

2 ochiuri = 2 * 5 g = 10 g proteine
branză de vaci 50 g
rondele de orez (1)
TOTAL

8 248 24

TOTAL

1 banana
2 eggs
TOTAL 14 289 27 14

15 313 36 12
PRANZ

cartofi natur 150 g + piept de pui 150 g + salata de legume

cartofi dulci 150 g + pulpa de pui 150 g + salata de legume

orez cu legume
pulpa de curcan 150 g

piept de curcan 150 g +

piept de rata + varza calita

 proteine calorii carbohidrați

cartofi natur 150 g

piept de pui 150 g
piept de curcan 150 g

cartofi dulci 150 g

pulpa de pui 150 g

orez cu legume
banană + 20 migdale / caju
măr + 20 migdale / caju
Paleo Double Chocolate Banana Bread
 Course Breakfast
 Prep Time 10 minutes
 Cook Time 1 hour
 Total Time 1 hour 10 minutes
 Servings 10 slices
 Calories 248 kcal
 Author Rachel Conners

Ingredients
4-5 bananas 2½ cups mashed or 575 grams
4 eggs room temperature
½ cup (140g) almond butter or nut butter of choice
¼ cup coconut oil melted
1 teaspoon vanilla extract
½ cup (75g) coconut flour, packed
½ cup cocoa powder
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon sea salt
4 oz. dark chocolate chopped (make your own to keep refined sugar free)

Instructions
1. Grease one 9"x5" loaf pan (or 8"x8" square pan) and preheat the oven to 350ºF.
2. In a large bowl or mixer, combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter
until fully combined.
3. Add the coconut flour, cocoa powder, baking soda, baking powder, and sea salt to the wet ingredients
and mix well. Fold in the chocolate chunks.
4. Pour the batter into the prepared pan and spread it evenly.

5. Bake in the preheated oven for 55-60 minutes (40 minutes for an 8x8" pan). A toothpick inserted into
the center should come out clean and if you press down light on the top of the loaf, it should bounce back.

6. Remove from ove+24:33n and allow to cool on a wire rack for about ½ hour. Flip out onto a cooling
rack to finish cooling.
PALEO CHOCOLATE CHUNK BANANA BREAD (NO SUGAR ADDED!)

This Paleo Chocolate Chunk Banana Bread is sweetened only with bananas for a guiltless treat that tastes
just like traditional banana bread! This is easy recipe you'll come back to again and again. This paleo banana
bread is also gluten-free, grain free, and sugar-free.
 Course Breakfast
 Cuisine American
 Prep Time 10 minutes
 Cook Time 50 minutes
 Total Time 1 hour
 Servings 12 slices
 Calories 260 kcal
 Author Rachel Conners

Ingredients
4 bananas 2 1/2 cups mashed or 575 grams
4 eggs
1/2 cup (140 grams) almond butter or any nut butter of your choice
4 tablespoons coconut oil melted
1/2 cup (75 grams) coconut flour
1/2 teaspoon cinnamon
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon vanilla extract
pinch of sea salt
6 oz. dark chocolate chopped (see Notes for recommendation to keep 100% Paleo)
Instructions
1. Grease one 9"x5" loaf pan (or 8"x8" square pan, which is what I used) and preheat the oven to 350ºF.

2. In a large bowl or mixer, combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter
until fully combined.
3. Add the coconut flour, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and
mix well. Fold in the chocolate chunks.
4. Pour the batter into the prepared pan and spread it evenly.
5. Bake in the preheated oven for about 40 minutes if using a square pan, and 50-60 if using a loaf pan. A
toothpick inserted into the center should come out clean.
6. Remove from oven and allow to cool on a wire rack for about 1/2 hour. Flip out onto a cooling rack to
finish cooling.
Recipe Notes
Try making your own Paleo chocolate chunks to use in this bread, which keeps it totally Paleo!

Recipe adapted slightly from Civilized Caveman Cooking

Nutrition Facts
Paleo Double Chocolate Banana Bread
Amount Per Serving (1 g)
Calories 248 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 8%
Sugars 10g
Protein 8g 16%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Paleo Chocolate Chunk Banana Bread

Amount Per Serving (1 slice)

Calories 260 Calories from Fat 153

% Daily Value*
Total Fat 17g 26%
Total Carbohydrates 22g 7%
Dietary Fiber 6g 24%
Sugars 10g
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.
Paleo Bread Recipe
Ingredients

1/4 cup Almonds
1/4 Cashews
1/4 Walnuts
1/4 Macadamia Nuts
1 tbsp Chia Seeds
2 tbsp Pumpkin Seeds
1/2 Zucchini, shredded
1 large shredded Carrot
1 1/2 tbsp Psyllium Husk Powder
1 1/2 tbsp Olive Oil
4 cage free Eggs
2 tbsp raw Honey
2 tsp Baking Powder
Directions

1. Preheat oven to 350 degrees.

2. Blend almonds, cashews, walnuts, and macadamia nuts into a coarse mixture.
3. Mix nut mixture and the rest of the ingredients in a large mixing bowl.
4. Line a loaf pan with olive oil or coconut oil spray.
5. Pour batter evenly into the loaf pan.
6. Bake bread for 40 minutes.
7. Remove bread from loaf pan and enjoy!

FUN TOPPINGS

I top the bread with almond butter and 88% cacao bar pieces (OMG), eggs and avocado, bacon and kale—the combinations are endle
 NUTRITION FACTS 
Serving Size Per Slice
Recipe makes 12 slices
Amount per serving
Calories 174
Total Fat 14g
Total Carbs 8.8g
Protein 5g

mbinations are endless! For a sweeter option, you can add a mashed banana, natural unsweetened apple sauce, or any sort of fruit.
any sort of fruit.
PEACHES AND OVERNIGHT OATS
INGREDIENTS
1/2 cup dry rolled oats
1 1/4 cup unsweetened almond milk
2 tablespoons chia seeds
1 peach, cubed
1 tablespoon raisins
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
DIRECTIONS
1. Add all the ingredients to a large Mason jar and mix well until fully combined.
2. Cover jar and let sit overnight in the refrigerator.
3. Warm oatmeal for about one minute in the microwave (if desired).
TIP: You can add any sort of mix-ins that you like: nut butters, nuts, fresh fruit, chia seeds, flaxseeds, etc. You can add
more or less milk depending on desired consistency.
Calories: 401 Fat: 16 grams Carbohydrates: 56 grams
Protein: 15 grams
PB GREEK YOGURT AND BANANA PARFAIT Calories: 360 Fat: 13 grams Carbohydrates: 3
INGREDIENTS Protein: 28 grams
1 cup plain Greek yogurt
1 tablespoon natural peanut butter
1 banana
DIRECTIONS
1. Combine the Greek yogurt and natural peanut butter, mixing well until combined.
2. Slice banana.
3. In a small jar or cup, start with a layer of the peanut butter-yogurt mixture and then add a layer of banana slices.
Repeat until ingredients are all used.
grams Carbohydrates: 39 grams

anana slices.
TWO-MINUTE BLUEBERRY MICROWAVE MUFFIN
INGREDIENTS
1 teaspoon coconut oil
1 egg
1 1/2 teaspoons honey
1 teaspoon vanilla extract
1 pinch salt
2 tablespoons ground flaxseed
1 tablespoon chia seeds
3/4 cup frozen blueberries
DIRECTIONS
1. Coat large microwave-safe mug with coconut oil.
2. Break egg into mug and lightly beat with a fork.
3. Add honey, vanilla extract, salt, flaxseed and chia seeds and stir until blended into a “batter.”
4. Gently fold in the blueberries until distributed fairly evenly.
5. Microwave on high for two minutes. (Check the mu_x001E_n’s consistency. If it hasn’t set, put it in for 30 more seconds.)
6. Turn the mug upside down over a small plate and gently tap the bottom so the mu_x001E_n falls onto the plate. Top with a
few spare blueberries and/or another drizzle of honey. Or just eat it out of the mug on the go.
 Calories: 390 Fat: 20 grams Carbohydrates: 32 grams
Protein: 13 grams

put it in for 30 more seconds.)

_n falls onto the plate. Top with a
PB PROTEIN OATMEAL WITH RAISINS
INGREDIENTS
1/3 cup dry oats
2/3 cup unsweetened almond milk
2 tablespoons raisins
1 tablespoon natural peanut butter
2 egg whites
DIRECTIONS
1. In a saucepan over low heat combine oats, milk, water and raisins and cook for five to seven minutes. Continue
to stir mixture.
2. Once oats are softened, add in egg whites and cook for another three to five minutes on low heat. Cook until flu_x001F_y
and well combined.
3. Transfer mixture to a bowl and stir in peanut butter.
 Calories: 313 Fat: 12 grams Carbohydrates: 36 grams
Protein: 15 grams

ok until flu_x001F_y
BANANA PROTEIN PANCAKES

INGREDIENTS
1 banana
2 eggs
1 teaspoon extra-virgin olive oil

DIRECTIONS
1. Peel banana and put it into a mug or small bowl.
2. Mash the banana with a fork until it has achieved a fairly smooth consistency.
3. Crack and stir in the eggs and make sure the whole mixture is blended and smooth without any large chunks.
4. Heat a griddle or nonstick pan on medium heat.
5. Grease griddle with olive oil, coconut oil or nonstick cooking spray.
6. Pour the batter onto the griddle in small pancake circles the size of silver dollars. After approximately one minute of
cooking, flip your pancakes.
7. Enjoy them plain, or add a small drizzle of pure maple syrup, honey or agave nectar.
NOTE: Be sure to use a ripe and mushy banana.
Calories: 289 Fat: 14 grams Carbohydrates: 27 grams
Protein: 14 grams
Makes: 6 to 8 small pancakes (1 serving)