By Sarah Mitchell, NTC · Last updated April 2026 · 10 min read
Starting a low histamine diet is much easier when you have a concrete plan in front of you. This 7-day meal plan uses only fresh, simple ingredients – no exotic substitutes, no expensive health food store finds.
Before you start: Read the complete low histamine diet guide so you understand the principles behind these food choices. The freshness rule is especially important – all meat and fish should be cooked and eaten immediately or frozen.
Pantry Essentials to Have Ready
- Rice (white and brown)
- Oats
- Olive oil and butter
- Sea salt, fresh herbs (basil, parsley, thyme, rosemary)
- Garlic and onion (use in cooking, test tolerance individually)
- Coconut milk (tinned, no additives)
- Maple syrup
Day 1
Breakfast: Oatmeal with sliced apple, a drizzle of maple syrup, and a pinch of cinnamon. Herbal tea.
Lunch: Fresh chicken breast (cooked that morning or from frozen) with rice and steamed broccoli. Dressed with olive oil and fresh parsley.
Dinner: Baked fresh cod with roasted sweet potato and asparagus. Season with butter, sea salt, and fresh thyme.
Snack: Apple slices with a small amount of cream cheese.
Day 2
Breakfast: Scrambled egg yolks (no whites) with gluten-free toast and butter. Fresh mint tea.
Lunch: Turkey and cucumber lettuce wraps with a drizzle of olive oil and fresh herbs. Rice cakes on the side.
Dinner: Grilled chicken thighs with quinoa, roasted courgette, and carrot. Fresh herbs and olive oil dressing.
Snack: Pear with a handful of macadamia nuts (generally well tolerated – test individually).
Day 3
Breakfast: Mango and pear smoothie with oat milk, fresh ginger, and a pinch of turmeric.
Lunch: Fresh salmon fillet (cooked immediately from fresh or frozen) with rice and steamed peas. Butter and dill.
Dinner: Chicken and vegetable stir-fry with rice noodles, broccoli, courgette, and carrot. Season with sea salt, fresh garlic, and a small amount of coconut aminos (not soy sauce).
Snack: Rice cakes with cream cheese and cucumber.
Day 4
Breakfast: Oat porridge with blueberries (generally low histamine) and maple syrup.
Lunch: Fresh beef patty (made that day) with lettuce wrap, cucumber, and steamed sweet potato fries.
Dinner: Baked chicken with roasted cauliflower, broccoli, and potato. Olive oil, sea salt, fresh rosemary.
Snack: Apple with a small amount of ricotta.
Day 5
Breakfast: Rice with butter and a cooked egg yolk. Chamomile tea.
Lunch: Fresh white fish tacos in corn tortillas with shredded lettuce, cucumber, and a drizzle of olive oil.
Dinner: Roast pork tenderloin (fresh, cooked immediately) with roasted beetroot, carrot, and parsnip.
Snack: Melon slices.
Day 6
Breakfast: Oatmeal with coconut milk, diced mango, and a drizzle of maple syrup.
Lunch: Chicken and rice soup made with fresh chicken, carrot, celery, and fresh herbs. Avoid stock cubes – use water and season yourself.
Dinner: Grilled fresh trout with roasted asparagus and mashed sweet potato. Butter and fresh parsley.
Snack: Pear slices with cream cheese.
Day 7
Breakfast: Pancakes made with oat flour, coconut milk, and egg yolks. Maple syrup and fresh blueberries.
Lunch: Turkey meatballs (made fresh) with rice pasta and olive oil, garlic, and courgette. No tomato sauce.
Dinner: Roast chicken (fresh whole chicken) with roasted root vegetables. Classic Sunday roast without the gravy – season with sea salt, butter, garlic, and fresh herbs.
Snack: Apple with a small amount of coconut yoghurt (check for live cultures – some people tolerate, others don’t).
Shopping List Template
Protein: Fresh chicken (x3 meals), fresh salmon (x1), fresh cod (x1), fresh trout (x1), turkey mince (x1), pork tenderloin (x1), eggs
Vegetables: Broccoli, courgette, asparagus, sweet potato, cauliflower, carrot, beetroot, parsnip, cucumber, lettuce, peas, celery
Fruit: Apples (x6), pears (x4), mango (x2), blueberries (x1 punnet), melon (x1)
Dairy: Butter, cream cheese, ricotta
Grains: Oats, rice (white and brown), quinoa, rice noodles, rice pasta, corn tortillas, rice cakes, oat flour
Other: Olive oil, coconut milk (tinned), maple syrup, sea salt, fresh herbs, garlic, oat milk
Download the free printable version of this meal plan along with the complete food list and supplement protocol in the Histamine Intolerance Starter Guide.
Medical disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any supplement regimen.
→ Try the Histamine Load Calculator — find out if your daily food choices are pushing you over your histamine threshold.
→ Track your reactions with the Histamine Food Diary — identify your personal trigger foods automatically.
→ Ready to start? Use the 4-Week Elimination Diet Planner — interactive daily tasks with progress tracking.
→ Build your meal with the Low Histamine Meal Builder — instant histamine scoring as you select ingredients.