A meal plan for food intolerances

Food intolerances are a pain in the gut! I generally don’t make too much of mine on this blog. In reality, they have got so bad this year that I am having to be more careful than ever about what I eat.

food intolerancesFood intolerances can be expensive, but they don’t need to be. What I find, is that the more I cook myself the more control I have over what I am eating. The upside is that the more scratch cooking I do, the cheaper it is.

Buying cheaper

It helps a lot that both Aldi and Asda now sell the lactose free milk that I drink. It is still more expensive than the bog standard stuff but is cheaper than the branded Lactofree that I have been drinking for years. This can cost as much as £1.65 for a litre! Aldi charge £1.15 and Asda £1.20. I still look out for the buy three for £3 type offers on Lactofree as well.

I eat a very low gluten diet. Rather than go for the expensive and not very nice gluten free versions of bread, I tend to avoid it altogether. I do buy gluten free rolls for picnics etc. and have found a couple of brands that I enjoy. I also make my own spelt bread. It’s not gluten free, but much lower in gluten than traditional wheat. Asda seems to be the cheapest for gluten free stuff, but Aldi and Lidl have some good specials.

I don’t eat onions; where you find them in my recipes, I will actually be substituting them for chopped celery. I avoid cauliflower, sprouts, cabbage and, most recently (and sadly) mushrooms. I can eat pulses in small quantities. I make my life more difficult by not eating meat, but I still have fish to give myself a break.

What I have found recently is that if I avoid processed stuff containing weird sounding additives, I feel a lot healthier.

I am continuing to eat low fat, as with last week’s meal plan. Meals have become a lot less fussy and more simple, which saves time.

Food intolerance meal plan

food intolerancesSaturday

Fish pie with vegetables. I use a mix of fish and some hard boiled eggs. I will make a white sauce with lactose free milk.


Rice and cashew pilaff – I have an idea of what I will put in this so if it turns out OK, I will publish the recipe.


Just me, so I will have an omelette, a baked sweet potato and salad. I eat a lot of eggs!


Saag aloo and rice. I use a recipe from Jamie Oliver. I love spinach.


Cod in parsley sauce with new potatoes and veg.

Thursday and Friday

Vegetable casserole. I will make a big pot and chuck everything in. We can have this for two nights, maybe with mashed potato.

Lunches will be simple soups, salads or maybe a couple of gluten free rolls. We will snack on fruit, nuts, hummus and crackers.

So, this is my meal plan for food intolerances. I don’t think you would notice!

This week I am linking up with Katy Kicker and the Organised Life Project. If you want more ideas on meal planning and saving money, take a look at their blogs. For more of my tips on food intolerances on a budget see here.

13 thoughts on “A meal plan for food intolerances

  1. I have some food intolerances plus actual (life threatening) allergies so I have learned to be careful. By cooking from scratch and avoiding processed foods I can simply avoid the lethal stuff and the intolerance or sensitivities I’ve learned to work around. Every now and again I make a mistake but the worst that will happen is hives or coldsores and anti-histamines usually sort that pretty quickly. I carry an epi-pen at all times in case of more serious reactions.
    I eat low carb and high fat (Doctor’s orders) and find that it is a lifestyle that I’ve adjusted to fairly quickly. Now when I say high fat I’m not chowing down on 20 pieces of bacon for breakfast or cream cakes on a daily basis. But my limited dairy is full fat and I use butter along with olive oil for cooking and to help get all the nutrients out of some of those veggies – you need fat for better absorption. I do eat meat but limit portions to about 3 or 4 ounces and also use eggs & cheese. I also practise intermittent fasting when able (it depends on my daily schedule) but about 4 days a week this would mean about a 16 hour break between dinner the evening before and breakfast. I will then have a second meal later but keeping within about a 7 hour eating window. It is really making a difference in my weight and overall energy level so I am happy with it.
    Now I don’t pretend that I’ll never have another slice of bread or cake, or bowl of pasta but I do limit them so that they are a treat and with eating so many vegetables I’m certainly not lacking in anything.
    Thank you for all your interesting posts.

  2. Cooking from scratch is definitely a winner when you’ve got allergies or intolerances. We do a lot of scratch cooking! It helps to negate some of the cost at least.

    I love a nice vegetable casserole! Thanks for linking up x

  3. I have a full blown tomato allergy. Tomatoes are everywhere!! Hidden in so many foods. It really is best for me to make my own food. Even a lot of stocks have tomato in. After an ‘episode’ where I almost passed out eating an eggplant & red capsicum (both nightshades) dish that a friend had made for me – never again, and now, I even get nervous around red food. I don’t know if that’s paranoia or intuition….. I have noticed that if one has an allergy there will be other intolerances which can make us quite sick. I have an allergic reaction (not full blown though) to the privet tree (imported to New Zealand) when it flowers, and other intolerances. I shall ‘borrow’ some of your food ideas on your blog. Thanks.

  4. I don’t know a lot (almost nothing) about gluten but I think it’s ok to eat oats. Is that right? If so, and you are interested, I can let you have the recipe for a rosemary and seed bread that I make regularly. It is quick and easy and has quite a dense, slightly scone-like texture but I love it, especially to dip into soup.

      • Courtesy of Daily Mail online.
        I have tweaked over the many times I’ve made it (I love it) and use ordinary salt, double quantity of rosemary, and olive oil or Rosemary oil instead of coconut oil.

        300g oats
        80g mixed seeds
        1 tsp baking powder (use gluten-free if wished)
        1 tsp pink Himalayan salt
        1 tbsp finely chopped rosemary
        500g natural yoghurt
        1 free-range egg
        1 tsp coconut oil, melted
        1 Preheat the oven to 180C/350F/gas 4.
        2 Combine the dry ingredients in the bowl and then stir in the yoghurt and egg.
        3 Grease a loaf tin or silicone tray (about 900g capacity) with the coconut oil.
        4 Pour the mixture in and bake for 30 minutes. Turn the oven temperature down to 150C/300F/gas 2 and bake for a further 20-25 minutes.

          • Yes, it is quite heavy. It’s not really suitable for sandwiches, better with soup or spread with peanut butter.
            I cut it into 10-12 small slices and freeze it as my husband can’t stand it!

  5. This was really interesting to read. I, and none of my family have any sort of food intolerance or allergy (although I had a cows milk allergy as a baby/toddler!), so I’ve never had to think about meals. It’s great to see some meal ideas and I love the idea of using egg in a fish pie. I might try doing that this week to bulk it out a bit.

  6. Oh food allergies are so hard! I’m allergic to peanuts and know that my skin is better if I avoid dairy and wheat. Your meal plans look fantastic though.

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