Free Meal Plan

Free Meal Plan Week 1 Stage 1

Week 1

Casein Free, Chocolate Free, Citrus Free, Corn Free, Dairy Free, Egg Free, Gluten Free, Legume Free, Low Salycilate, Peanut Free, Soy Free, Sugar Free (only maple syrup is used), and Yeast Free.

* are items that can be made ahead of time before starting the diet

I tried to make a recipe plan that would minimize the number of unusual ingredients you would need to buy.  For instance there are a gazillion different gluten free flours but for these recipes you only need all purpose gluten free flour, xanthan gum, and ground flaxseed.  I had cooked gluten free before starting this diet.  These were the recipes that were the most forgiving! and almost always turned out great.


  1. Creamy Banana Oatmeal with Breakfast Sausage* on the side
  2. Breakfast Oatmeal Cookies (make a double batch and freeze) and peeled pears
  3. Pancakes (make double batch and freeze) and SunButter Banana Smoothy
  4. Creamy Banana Oatmeal with Breakfast Sausage* on the side
  5. Breakfast Oatmeal Cookies (reheated) and mango
  6. Pancakes (reheated) and SunButter Banana Smoothy
  7. Pumpkin Mini Donuts (freeze extras) and golden delicious apples


  1. Uncured hotdogs or deli meat (if you need a dipping sauce try Chili Garlic Almond Butter* sauce made with sun butter) and celery with sunbutter
    • You will have a heart attack when you realize two packages of hot dogs are more than $10.  I try to think of this as our “eating out” and “saving mommy’s sanity” meals.  In that light it is cheaper than a trip to McDonalds and so much better for your family.
    • Applegate Uncured Hot Dogs, Trader Joe’s Roast Beef or Simply Balanced Turkey are a few of the meats I have found with no artificial preservatives or flavorings plus no added sugar and minimal spices.
  2. Chicken Nuggets served with maple syrup for dipping and homemade Pearsauce*
  3. Biscuit sandwiches with sun butter and pear butter* and plantain chips
  4. Uncured hotdogs or deli meat and celery with sunbutter
  5. Chicken Nuggets served with maple syrup for dipping and homemade Pearsauce*
  6. Biscuit sandwiches with sun butter and pear butter* and plantain chips
  7. Fry Bread Sliders served with lettuce, tomato and onion.  For condiments you could try the Vegan Tartar Sauce


  1. Plantain chips and cashews
  2. Rice Cakes with sunbutter and pear butter*
  3. Celery and sunbutter
  4. Plantain chips and cashews
  5. Rice Thins with sunbutter and pear butter*
  6. Celery and sunbutter
  7. Breakfast Oatmeal Cookies (reheat from freezer)


  1. Chicken Nuggets (make a triple batch and freeze for lunches) with maple syrup dipping sauce, Vegan Coleslaw (save the extra slaw dressing for day 7) and Biscuits
  2. Stuffed Peppers with salad and pan fried potatoes
  3. Thai Shrimp Stir Fry Noodles
  4. Balsamic Glazed Chicken with sautéed Asparagus and left over biscuits from lunch
  5. Baked Fish and chips and tartar sauce and side salad
  6. Mexican Tacos on Fry Bread Tortillas
  7. Herb Roasted Salmon with Vegan Coleslaw

Dessert/Special Treats:


Complete Shopping List:

This is the complete shopping list for week 1 of the elimination diet for a family of 2 adults and 2-3 kids.  The breakfasts and lunches are geared more towards the kids and dinners more for adults.  It is good for the kids to try new things.  There should be leftovers for the adults for lunch.



16 thoughts on “Free Meal Plan”

  1. Do you have a meal plan for the weeks following week 1 and how to re-introduce the previously eliminated items?

    Thanks! I love your content!

    1. Sorry I am just seeing this! Took a little break for the summer. I don’t have a meal plan per se after the first week since it all depends on reactions you might see when reintroducing the new food. If I remember correctly the books all say to have one day where you eat the new reintroduced food group a lot. For instance have milk/dairy at every meal you have the day you reintroduce dairy. Then you can continue to eat dairy the next couple days and just watch to see if there are any reactions. If you do see what you think is a reaction I would stop the dairy again….wait another week or two and then try reintroducing it again. If you get a reaction again then I would cut it out for a few months before trying again. The idea of trying it again is to make sure you weren’t just haveing a bad couple days/week and it was just a coincidence it coincided with taking out dairy (for instance we can have a bad streak for behavior in our house or a bad streak for just feeling icky….and it might not have anything to do with the diet change). So before you cut out a food group for the long haul I would retest it in your diet multiple times. Hope that helps!

  2. Hello,

    is it possible to use almond or coconut milk instead of rice milk? I am just starting the feingold diet for my family. A little overwhelmed.


    1. Yes you can! Looks like coconut is much lower in Salicylates than Almonds so I would probably go with coconut milk instead of rice milk. Also, I am not sure why I was so worried about canola oil when we first did this diet (it is in most of the non dairy milks). For some reason I thought it was a corn product but it isn’t so I wouldn’t worry about it. I was trying to put together a couple diets at once (made it way too complicated!) which is why I went with rice milk instead of coconut or almond.

        1. I’m not an expert but my understanding is that Canola oil is a Canadian product (Can = Canada, Ola = Oil) that originally came from the Rapeseed. Corn oil comes from corn….so they are from two completely different seeds. If you have a corn allergy though I would talk to someone more of an expert than me!

      1. The Rice Milk at Costco was the only brand I could find without canola oil….which at the time I was worried might be related to corn but I now know is derived from Rapeseed not corn. Hope that helps!

  3. Thank you! Our 5 year old has been gluten free for about 2 1/2 years. We are having behaviors and I’m seriously looking at trying an elimination of salicylate. I was raised on Feingold due to my older brother having food intolerance. It’s overwhelming to me to have 2 specialties to take into consideration.

    1. Good Luck! It sounds like it would be worth a try. I think I probably tried eliminating too much at once when we did this diet the first time ….but I think you could do Feigold and gluten free without a problem. It won’t be easy but it is doable 😉

  4. Please HELP!!!!!!
    Well I’m told he should have a little bit of sugar for his growing brain and it’s almost impossible to do this all with my basic cooking knowledge…

    And we just found out its due to Black mold exposure, he also has Fungus and Yeast in his system the detox herbs the Natural path has him on are making his head POUND EVEN HARDER!!! He’s now GOING ON 48 hrs. OF NO SLEEP…THIS IS THE LONGEST YET…HE’S BEEN PASSING OUT AND SLEEPING FOR 15 TO 17hrs. STRAIGHT!!! I think he’s detoxing way too fast!!!
    But I am in desperate need of meal and snack planning I am at a loss I’m still after 3 long weeks feeding him the WRONG foods!!! I had thought that since brown rice is a grain he could have that but I’m told now no that that turns into sugar TOO!!!

    Here u can call me I would very much appreciated any help anyone may be able to help us with 🙂
    I am in Eastern time zone

    1. That sounds so hard! I’m not sure I have any insight to give since I am not a specialist in any way. You can read on my blog what we have tried. I do know detoxing is rough. Also all foods essentially break down to sugars …so I’m not sure the brown rice is a huge issue to worry about. I know many people suggest grain free is the way to go but it is not something I have every tried. I hope you find some relief!

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