Allergen-free meal plan for dinner

• Grilled Proteins: Fish, chicken, or turkey.
• Roasted Vegetables: Carrots, brussels sprouts, and bell peppers.
• Stir-Fries: With rice and a variety of vegetables.
• Stews: Using allergen-free broths and a variety of vegetables and meats.

• Processed Meals: Often contain hidden allergens and unhealthy ingredients.
• Fried Foods: High in unhealthy fats.
• High Sodium Foods: Such as canned soups or pre-packaged meals.
• Common Allergens: Dairy, nuts, gluten, eggs, soy, and shellfish.

The Allergen-Free Meal Plan for Dinner offers a range of evening meals free from common allergens. These dinners include wholesome ingredients like allergen-free grains, lean proteins, and a variety of vegetables, ensuring a satisfying and nutritious end to the day.

Consider these substitutions to elevate your allergen-free meal plan for dinner:

• To add a different flavor, trout can be used instead of salmon, providing a similar nutrient profile.
• For a low-carb alternative, spaghetti squash can replace zucchini noodles in dishes with marinara sauce.
• To increase fiber content, barley can be used in place of brown rice in savory dishes.
• For a plant-based protein option, tempeh can replace tofu in stir-fries and salads.
• To add variety to your legumes, navy beans can be used instead of black beans in recipes.

Plan your dinners around staple ingredients like quinoa, brown rice, and mixed vegetables, which are cheaper in bulk. Fresh produce like asparagus, broccoli, and bell peppers are more affordable in season. Buying proteins like salmon, chicken, and tofu in bulk and freezing portions can save money. Consider making larger batches of meals like vegetable curries or stir-fries to use throughout the week.