Allergies & Food Sensitivities

• Many breakfasts in this plan are already egg-free.
• Baking (Binding) → Use 1 Tbsp ground flax or chia seeds + 3 Tbsp water (let sit 5–10 minutes to gel = 1 egg), or ¼ cup mashed banana, unsweetened applesauce, or pumpkin purée.
• Baking (Leavening/Lift) → Use 1 tsp baking soda + 1 Tbsp white vinegar (= 1 egg), or ¼ cup plain yogurt (= 1 egg).
• Savory Dishes → Use commercial liquid egg replacers for scrambles & omelets; flax egg also works for binding in meatballs or burgers.
• Meal Swap → For a breakfast sandwich, skip the egg and try sausage, cheese, avocado, or hummus on a toasted whole-grain English muffin.
• Sensitivity Tip → Baking eggs for 45+ minutes changes their structure and may make them easier to tolerate. I’ve included baked-egg recipes for those who’d like to try.

• Rice & Quinoa → Naturally gluten-free options.
• Flour → Swap wheat flour with gluten-free blends, oat flour, or almond flour.
• Bread/Tortillas → Choose gluten-free options (check fiber content, and add veggies/beans to boost nutrition).
• Most meals in this plan are naturally gluten-free.
• Tip → Going gluten-free doesn’t automatically make a diet healthier. Many gluten-free packaged foods are higher in calories and lower in nutrients than their whole-grain counterparts.
• Important → Gluten-free eating is essential for those with celiac disease or a true intolerance — but for others, it’s wise to check with your doctor before cutting out gluten completely.

💡 Gluten-free is not always healthier. For some, it’s a medical necessity. But for others, eliminating gluten can mean missing out on nutritious whole grains — and sometimes replacing them with more refined, high-calorie alternatives. Always check with your doctor to see if gluten-free is truly needed.

• Milk→ Use plant-based options like almond, oat, soy, or coconut milk.
• Yogurt→ Choose unsweetened almond or coconut yogurt (Chobani makes non-dairy versions). For the best fit with this plan, go for plain, high-protein, 0g fat, and 0g added sugar, then add your own fruit.
• Cheese→ Try dairy-free options, but watch calories since they vary widely. Popular picks include Violife vegan cream cheese or Babybel plant-based cheese.

• Protein → Use chicken, turkey, fish, or eggs instead of soy-based products (like tofu or tempeh).
• Milk →Stick with oat, almond, or coconut milk instead of soy milk.
• This plan already avoids soy as a main protein source.

• Swap →Use fish, chicken, turkey, or beans for recipes that might otherwise call for shrimp or shellfish.
• Most meals in this plan are naturally shellfish-free.

Milk →Choose oat or soy milk instead of almond milk.

Nut toppings → Use seeds (sunflower, pumpkin, chia, flax) for crunch and nutrition.

Most meals in this plan are already nut-free or can be adapted easily.

The key is keeping the daily balance (calories, protein, fiber, calcium). When you swap foods, think about what role they play: protein, fiber, healthy fat, or calcium — and replace them with something that fills the same role.