7-Day Food Allergy-Friendly Diet Plan to Kickstart Your Healthy Habits

Updated: Oct 8


When it comes to gaining control of your health and weight, the simplest and fastest way to make a lasting change is to form habits you can actually stick with for life. This plan includes an easy-to-follow meal guide featuring one week of delicious food allergy-friendly (and fulling) meals and a fitness routine that will kickstart your healthy habits!


Do and Don'ts:

  • Drink 8+ glasses of water a day

  • You can have 1 cup of coffee, no milk or sugar, with your breakfast

  • Drink at least one cup of herbal tea, no milk or sugar, a day

  • No sugar drinks, juice, or soda

Day 1

Breakfast: Eggs, preferably egg whites, and veggies

Lunch: Avocado rolled up in Applegate Turkey or Ham slices, with an apple and half a banana

Snack: 1/4 cup of almonds or cashews

Dinner: Grilled chicken salad

Exercise: 30 minutes of cardio or running

Day 2

Breakfast: Dairy-free Chia pudding with berries, 1 banana, sliced, and nut butter

Lunch: Same lunch as Day 1

Snack: Carrots with hummus

Dinner: Steak with veggies

Exercise: 30 minutes of cardio + 50 squats and 50 crunches

Day 3

Breakfast: Fruit Smoothie

Lunch: Quinoa Avocado Spinach Power Salad

Snack: 1 apple and 1 tablespoon of peanut butter

Dinner: Zucchini noodles with chicken meatballs

Exercise: 30 minutes of cardio

Day 4

Breakfast: Dairy-free Chia pudding with diced apples and cinnamon

Lunch: Veggie burgers, only patties, and no bread, with a small salad or with sauteed onions and avocado slices

Snack: 1 cup of grapes

Dinner: Salmon with Lemon Garlic Herb seasoning and side of veggies

Exercise: 30 to 60 minutes of cardio


Day 5

Breakfast: 2 hardboiled eggs with berries

Lunch: Grilled chicken tenders with spinach and grilled carrots

Snack: 1 apple with 1 tablespoon nut butter and raisins

Dinner: Steak and Kale

Exercise: 20 lunges, each leg, and 50 jumping jacks

Day 6

Breakfast: 1 slice gluten-free toast with nut butter, cinnamon, and 1 sliced banana

Lunch: Grilled chicken nuggets with sweet potatoes

Snack: 1 hardboiled egg

Dinner: Seared tuna over a salad with Primal Kitchen Balsamic Dressing

Exercise: Two sets of:

  • 100 jumping jacks

  • 20 crunches

  • 20 squats

  • 10 pushups

  • 25 bench dips

  • 60-second wall sit

  • 60-second plank

Day 7

Breakfast: half an avocado, with eggs

Lunch: Tuna salad on gluten-free bread and Primal Kitchen Avocado Oil Mayo

Snack: Cucumber slices

Dinner: Gluten-Free Tabbouleh with Kale and Chickpeas

Exercise: 1-hour walk outdoors

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© 2018 by Amanda MacGregor. No animals were harmed in the making of this site since 2013.