3-Day Low-Histamine Diet
The Low-Histamine Diet can be challenging to follow, especially if you are accustomed to relying on leftovers for your meals! Use this plan to kick-start your Low-Histamine diet. Remember to freeze leftovers for another day instead of storing them in your fridge. Soup recipes freeze very well. Wide-mouth mason jars work well for freezing, as well as glass storage containers with snap-on sealable lids.
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Dinner
Lunch
Breakfast
Prep
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 4.5 pounds |
| whole chicken | 5 pounds |
| bone-in turkey breast | 1 |
| ground turkey | 1 pounds |
| ground beef | 1 pounds |
| Ingredient | Qty |
|---|---|
| eggs (large) | 2 |
| butter | 3 tablespoons |
| hard boiled eggs | 8 |
| Ingredient | Qty |
|---|---|
| peaches (large) | 3 |
| sweet potatoes (medium) | 4 |
| cilantro | 1 handfuls |
| cilantro | 0.5 cups |
| kale | 0.5 bunches |
| lemon juice | 4 teaspoons |
| garlic | 3 cloves |
| garlic | 1 heads |
| onions (large) | 2 |
| onions (medium) | 3 |
| carrots (large) | 9 |
| carrots | 2 |
| carrots (medium) | 2 |
| celery stalks | 11 |
| parsley | 0.75 cups |
| parsley | 1 bunches |
| granny smith apples (small) | 1 |
| fresh ginger | 3 inches |
| fresh ginger | 2 tablespoons |
| fresh mint | 1 handfuls |
| medjool dates | 4 |
| cauliflower (small) | 1 heads |
| broccoli (large) | 1 heads |
| fresh basil | 0.25 cups |
| fresh thyme | 7 sprigs |
| fresh rosemary | 5 sprigs |
| fresh dill | 4 teaspoons |
| fresh chives | 6 tablespoons |
| fresh sage | 2 tablespoons |
| zucchini (medium) | 1 |
| zucchini | 2 pounds |
| radishes | 1 bunches |
| leeks (large) | 2 |
| bok choy | 1 bunches |
| cucumbers (medium) | 1 |
| parsnips (large) | 2 |
| fennel bulbs (medium) | 2 |
| spaghetti squash (large) | 1 |
| sunflower sprouts | 1 handfuls |
| lacinato kale | 3 bunches |
| arugula | 1 bunches |
| Persian cucumbers | 2 |
| Ingredient | Qty |
|---|---|
| Herbamare | 3.75 teaspoons |
| sea salt | 1 pinches |
| sea salt | 1 tablespoons |
| sea salt | 7.75 teaspoons |
| ground ginger | 1.5 teaspoons |
| dried thyme | 3 teaspoons |
| dried sage | 1 teaspoons |
| dried dill | 1 teaspoons |
| garlic powder | 0.5 teaspoons |
| ground cardamom | 0.5 teaspoons |
| onion powder | 0.5 teaspoons |
| turmeric powder | 2 teaspoons |
| whole black peppercorns | 3 teaspoons |
| bay leaves | 2 |
| kosher salt | 1 pinches |
| Ingredient | Qty |
|---|---|
| frozen peas | 2.5 cups |
| frozen cherries | 1 cups |
| frozen blueberries | 1 cups |
| frozen blackberries | 1 cups |
| Ingredient | Qty |
|---|---|
| organic tart cherry juice concentrate | 0.5 cups |
| Ingredient | Qty |
|---|---|
| brown rice flour | 2.5 cups |
| tapioca flour | 0.5 cups |
| maple syrup | 1 tablespoons |
| maple syrup | 0.33 cups |
| baking powder | 2 teaspoons |
| blanched almond flour | 1 cups |
| arrowroot powder | 0.5 cups |
| arrowroot powder | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| coconut milk | 1 cans |
| Ingredient | Qty |
|---|---|
| wild rice | 1 cups |
| chia seeds | 1 tablespoons |
| short grain brown rice | 1 cups |
| brown rice | 2 cups |
| raw almond milk | 2 cups |
| white basmati rice | 2 cups |
| Ingredient | Qty |
|---|---|
| vegetable stock | 6 cups |
| acai powder | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| extra virgin olive oil | 10 teaspoons |
| extra virgin olive oil | 13 tablespoons |
| raw apple cider vinegar | 1 tablespoons |
| avocado oil | 0.33 cups |
| Ingredient | Qty |
|---|---|
| water | 33.66 cups |
| filtered water | 16 cups |