Low Histamine Recipes: 1800 Calories Meal Plan
An 1,800 kcal week that drops high-histamine foods. Use it for histamine intolerance when headaches, gut symptoms, or skin reactions follow those foods.
Histamine and food
Histamine is in many foods. People who cannot clear it well react to a high load. Typical high-histamine foods: fermented items, hard cheeses, smoked and processed meats, shellfish, beans, some nuts, cocoa, chocolate, vinegar, and many salty or sweet snacks. Histamine Intolerance Awareness keeps a longer list.
What the week looks like
About 1,800 calories. Fruit, vegetables, whole grains, lean protein, and unsaturated fats, chosen from lower-histamine options.
- Calories: Approximately 1800 per day
- Macronutrient Distribution: - Carbohydrates: 50-60%
- - Protein: 20-30%
Example foods and meals
- - Grains and Cereals: White rice, brown rice, oats, quinoa
- - Vegetables and Fruits: Blueberries, bananas, strawberries, carrots, broccoli, zucchini
- - Proteins: Lean chicken, turkey, egg substitutes, soy milk, almond milk
- - Healthy Fats: Olive oil, macadamia nuts, almond butter
Red pepper pesto pasta
- - 2 cups (300g) red capsicum, chopped
- - 2 tablespoons (28g) olive oil
- - 1/4 cup (34g) pine nuts
- - 1 teaspoon garlic, peeled
- - 1 teaspoon organic apple cider vinegar
- - 1 handful (10g) fresh basil
- - 5 ounces white wheat flour pasta
- 1. Preheat the oven to 180°C (350°F).
- 2. Drizzle 1/2 tablespoon of olive oil over the chopped capsicum and roast for 20-30 minutes.
- 3. While the capsicums are cooking, cook the pasta and reserve 1/2 cup of pasta water.
- 4. Add the roasted capsicums, remaining olive oil, roasted pine nuts, garlic, apple cider vinegar, basil, and salt to a blender. Blend until smooth.
- 5. Mix the pesto sauce with the pasta, adding pasta water until creamy.
- 6. Divide into two portions and enjoy.
How to use this template in your practice
Edit trigger exclusions per client. Histamine tolerance varies. Set calories and macros. Freshness matters. Leftovers raise histamine.
Export a branded PDF and send it through the portal with a grocery list of lower-histamine foods.
What this week is for
Fewer reactions, if histamine was the problem, and a plate that is still worth eating. Teach leftover rules. A low-histamine diet that uses three-day-old fish will fail.
Key Features
Grains and cereals
White rice, brown rice, oats, quinoa
Vegetables and fruits
Blueberries, bananas, strawberries, carrots, broccoli, zucchini
Proteins
Lean chicken, turkey, egg substitutes, soy milk, almond milk
Healthy fats
Olive oil, macadamia nuts, almond butter
Disclaimer
This template is provided for educational and informational purposes only. It does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making dietary changes.
Use This Template in Your Practice
Start with this template, customise it for each client, and send a finished meal plan in minutes instead of hours.
Branded PDF Export
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Custom Macros
Adjust calories and macros per client
Smart Grocery Lists
Built automatically from the meal plan
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