Allergen-free meal plan for breakfast

• Whole Grain Cereals: Gluten-free oats or cereals, served with non-dairy milk.
• Smoothies: Blended with fruits, spinach or kale, and a non-dairy milk base.
• Avocado Toast: On gluten-free bread, topped with sliced avocado, tomato, and a sprinkle of sea salt.
• Fruit Bowls: A mix of fresh fruits like berries, banana, and apple.
• Nut Butters: Spread on gluten-free toast or added to oatmeal or smoothies.
• Chia Pudding: Made with chia seeds and almond or coconut milk, topped with fruits.

• Dairy-Based Yogurts and Milks: Opt for dairy-free alternatives instead.
• Buttered Toast: Regular butter contains dairy; use plant-based spreads.
• Sugary Cereals: Often high in sugar and can contain dairy derivatives.
• Fried Breakfast Foods: Like fried eggs or bacon, which can be heavy and high in unhealthy fats.
• Pastries and Baked Goods: Often contain dairy and gluten, and are high in sugar.

An allergen-free meal plan for breakfast can be made even better with these substitutions:

• To boost fiber intake, chia pudding made with coconut milk can be an alternative to gluten-free bread.
• For added healthy fats, flaxseeds can replace hemp seeds in smoothies and bowls.
• Instead of granola, puffed quinoa can provide a crunchy, nutrient-dense topping for smoothie bowls.
• For a different flavor profile, cashew cream can replace vegan protein powder in smoothie bowls or pancakes.
• To increase fruit variety, mango slices can be added to pancakes or smoothie bowls instead of additional mixed berries.

Bulk-buying allergen-free oatmeal and chia seeds can lead to significant savings. Almond milk, often used in this plan, can be more affordable when purchased in larger quantities or on sale. Frozen berries are a cost-effective alternative to fresh ones and can be used in various breakfast dishes. Consider making large batches of allergen-free granola at home for a week's worth of breakfasts.