ALLERGEN FREE DAILY MEAL & SNACK OPTIONS

T oddle r s iz e m e al s & sn a ck s

What’s for breakfast when your child is allergic to eggs, milk and wheat? Certainly scrambled eggs, toast and cereal is
out of the question? Here we address daily meals and snacks, with nutritious recipe patterns to follow and samples for
each.
The following ideas are appropriate for the child allergic to the top 8 allergens: Cow’s milk, Soy, Egg, Wheat, Peanut,
Tree Nuts, Fish, and Shellfish.

BR E AK F AST

Pattern Sample Recipe Ideas

1 slice Applegate (gluten free casein free) turkey bacon + 1 slice All-Purpose
1 oz. protein + 1-2 oz. whole grain + ¼
Chebe Bread (tapioca/potato based, wheat free) or other option + ¼ cup
cup fruit
mixed berries. Water to drink.

¼ cup cooked or ½ cup dry whole

grain wheat free cereal + ½ cup non- ¼ cup cream of buckwheat/rice/oats/millet/corn grits with sprinkled cinnamon-
dairy Calcium and Protein fortified sugar, or ½ cup dry corn Chex (wheat free) + ½ cup Elemental formula or
beverage or elemental formula + ¼ Flax or Hemp milk + ¼ sliced banana or other fruit. Water to drink.
cup fruit

1 small potato pancake or amaranth or buckwheat crepe with 1 tsp Earth

2 oz. whole grain + non-dairy Calcium
Balance Coconut Spread and 2 tsp jelly or maple syrup + 3-4 oz. non-dairy
and Protein fortified yogurt
yogurt + 2-3 oz. pear sauce. Water to drink.

LUN CH

1-2 oz. whole grains + 1-2 oz. meat/ Whole grain salad with ½ cup cooked quinoa or other wheat free whole
beans + ¼ cup vegetables + ½ cup grain+ ¼ c cannellini beans or chopped cooked chicken or other meat + ¼
non-dairy Calcium and Protein fortified cup chopped tomato, shredded cucumber, avocado chunks, dress with olive
beverage or elemental formula oil and lemon juice to taste; ½ cup Elemental formula or Flax or Hemp milk.

4” homemade ‘pizza’ on a potato or millet crust w/ 2 tbsp. tomato sauce + 1

1-2 oz. whole grains + 1 oz. meat/
oz. grated Daiya non-dairy cheese (dairy/soy free, contains pea protein) + 1
beans + 1 oz. non-dairy cheese + ¼
oz. cubed Applegate chicken sausage (casein free, gluten free) + 1/8 cup
cup vegetables
steamed cauliflower. Water to drink.

1-2 oz. whole grains + 1-2 oz. meat/ ½ sandwich on 1 slice Food for Life brown rice bread (wheat free, contains
beans + ¼ cup vegetables + ½ cup chia seeds) + 2 tbsp. hummus (usually contains sesame) or 1 slice Applegate
non-dairy Calcium and Protein fortified roast beef (gluten free, casein free) + ¼ cup mixed lettuce, thinly sliced
beverage or elemental formula cucumber, sprouts; ½ cup Elemental formula or Flax or Hemp milk.

Pattern
2 oz. whole grains + 2 oz. meat/
beans + ¼ cup cooked vegetables or
½ cup raw veggies + ½ cup non-
dairy Calcium and Protein fortified
beverage or elemental formula
1-2 oz. whole grain + 1 oz. non-dairy
cheese + ¼ cup veggies
¼ cup + ¼ cup veggies + 1 oz.
whole grains
Smoothie: + ½ cup non-dairy
Calcium and Protein fortified
beverage or elemental formula + ½
cup fruit
½ cup non-dairy yogurt + ½ cup fruit
1-2 oz. whole grains + 2 tbsp. meat/
beans + 2 tbsp. veggies
More ideas are found on FARE’s blog: http://blog.foodallergy.org/category/allergy-friendly-recipes/
CHLA does not endorse or support any specific food manufacturer or company. As this is a general guide, individual
allergy specifics and growth needs vary considerably - consult with your Allergist or RD for specific meal planning and
allergy avoidance assistance.
DI NN ER
Sample Recipe Ideas
¼ cup cooked rice or teff or amaranth or other whole grain + ¼ cup red lentils
(if allowed) or other meat/beans, 1 tsp olive oil, 4-5 tbsp. cup steamed/
chopped spinach or other vegetables. ½ cup Elemental formula or Flax or
Hemp milk.
2 oz. cooked ground beef or turkey + ½ cup mixed shredded lettuce, chopped
tomato, on a 6” corn tortilla. ½ cup Elemental formula or Flax or Hemp milk.
2 oz. cooked sliced/shredded pork + ½ cup mixed/sliced fresh veggies
(broccoli florets, carrots, bell pepper, snap pea if allowed, bok choy, etc.) and
stir fried with 1 tsp olive oil + to taste ~1 tsp coconut aminos + ~1 tsp maple
syrup to taste, on ¼ c rice. ½ cup Elemental formula or Flax or Hemp milk.
SN AC K S , AS N E E D E D
1 corn tortilla quesadilla cooked with olive/canola oil + 1 oz. grated Daiya non-
dairy cheese (dairy/soy free, contains pea protein) + 2 oz. salsa or 3-4 baby
carrots. Water to drink.
2-3 orange slices or other fruit + 5-6 mixed zucchini and red bell pepper
spears + 2-3 Mary’s Gone Crackers original crackers (wheat free, peanut and
tree nut free, contains flax and sesame) or rice cakes or other. Water to drink.
½ cup Elemental formula or Flax or Hemp milk + ½ cup mixed fruit:
blueberries, sliced peaches, banana, papaya or other fresh/frozen fruit + 1
tbsp. mashed avocado.
4-5 oz. Daiya yogurt (dairy/soy free, contains pea protein) or coconut or other
non-dairy/soy yogurt + 2 oz. sliced mango or other fruit. Water to drink.
½ EnerG gluten free English muffin (wheat-free, gluten-free, dairy-free, peanut
free, soy-free, and tree nut-free, produced in factory that also processes
eggs), spread with 2 tbsp. hummus (may contain sesame) or 2 tbsp. chicken-
avocado salad (shred 2 tbsp. cooked chicken, mash with 1 tsp avocado and ¼
tsp mustard), 5-6 cucumber or zucchini ribbons or 3-4 spears steamed
asparagus or other veggies. Water to drink.