Meal Planning Simplified: Think Flexibility
Need help figuring out what’s for dinner tonight?
Hello, MC360 Community!
We often get asked about what to eat.
This email is just a gentle reminder that planning with MCAS doesn’t have to mean elaborate recipes and complicated meals.
In fact, some of the most successful approaches are the simplest ones.
Today we want to share a few shifts that can make feeding yourself so much easier.
Thinking about eating in a flexible way creates more room.
You don’t have to eat “breakfast foods” for breakfast.
Dinner leftovers at 8am? Scrambled eggs for dinner? Perfect!
Thinking about meals in simple terms can help relieve some of the pressure.
And learning to swap out ingredients you don’t tolerate for ones you do tolerate helps create your own recipes.
This post is for informational purposes only. To read our full disclaimer, please scroll to the bottom of this post.
A Few Simple Tips for Easier Meal Prep
Meals don’t need to be complicated. 1 protein + 2 vegetables + a safe fat = a simple meal. Grilled chicken with herbs, steamed broccoli, and boiled carrots with olive oil. Done. Come up with combinations that suit your intolerances and jot a few down.
Batch cook. You can start with a batch of proteins on the weekend. Cook an Instant Pot full of chicken breasts or an unaged beef roast and freeze it in portions for the week. Or double up recipes during the week and freeze the leftovers for easy breakfasts or lunches. The freezer is one of your best friends!
Freeze all leftovers. Freezing slows the growth of histamine producing bacteria (did you know this is why a lot of people can’t eat leftovers from the fridge?)
Use leftovers creatively. Last night’s roasted chicken becomes today’s chicken salad. Yesterday’s vegetables become today’s soup or sides. Last night’s dinner? Breakfast this morning!
Start With Your Primary Intolerance
It’s very common for those with MCAS to also have food intolerances. While histamine is the most common, oxalates, lectins, FODMAPs, sulfur, or salicylates are also fairly common.
Start with the intolerance that bothers you most, then layer in additional considerations as needed.
Browse our recipe collection here. They are ALL low histamine and low lectin. And you can sort them by other intolerances.
Don’t restrict foods unnecessarily. We always prefer swapping over dropping:
Arugula for high histamine spinach
Tiger nuts for high oxalate almonds
Ghee for high salicylate olive oil
Keep as much variety as you can in your diet. These diets are temporary support while you address root causes, not a permanent solution. If you’re struggling, work with a practitioner who understands food intolerances.
Related Post: Beyond Histamine: Your Guide to Food Intolerances with MCAS
In case you missed it, and want more tips and tools...
This month’s Paid Practitioner Tip emails on Substack include:
3 days of low histamine menus (breakfast, lunch, dinner, dessert)
A 1-day menu plan for each food intolerance combination
Direct recipe links
Printable low histamine shopping lists
And more!
All using tested recipes from our collection.
You don’t need 30 different recipes right off the bat. Start with 2 or 3 meals and find recipes you can rotate. Make extra for lunches. Keep breakfast simple.
And as you start to put together your recipe box, file, or folder, you’ll have more options!
Together in healing,
The Mast Cell 360 Team
PS Did you miss our ‘Ask Anything MCAS & Histamine Intolerance’ Live Q&A?
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It’s important you know that Mast Cell 360 resources are for informational and educational purposes. Mast Cell 360 does not diagnose, treat, cure, or prescribe for any disease or medical condition. Recommendations are based on the opinion of Mast Cell 360 and are not meant to replace the care of a medical practitioner. Always consult your physician before changing your healthcare regimen. Supplements/products mentioned are not designed to treat, cure, or prevent any disease or medical condition. And these statements have not been evaluated by the Food and Drug Administration.
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