Allergen-free meal plan for dinner

• Low-Sodium Vegetables: Fresh or frozen, without added sauces or seasonings.
• Fresh Fruits: Apples, bananas, berries, and citrus fruits.
• Whole Grains: Brown rice, quinoa, and whole wheat pasta.
• Plant-Based Proteins: Beans, lentils, and tofu (opt for low-sodium versions).
• Herbs and Spices: To flavor meals instead of salt.
• Unsalted Nuts: Almonds, walnuts, and cashews for snacking.
• Homemade Meals: To better control sodium content.

• Processed and Canned Foods: Often high in added sodium.
• Cheese and Dairy Products: Tend to be high in sodium.
• Condiments and Sauces: Like soy sauce, ketchup, and salad dressings.
• Salted Snacks: Such as chips, pretzels, and salted nuts.
• Fast Food: Generally high in sodium.

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.