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20 min prep

low histamine meal prep

for busy professionals · 5 easy ideas

Quinoa & Veggie Bowls

Histamine-friendly · high protein & fiber.

• Cook quinoa, top with roasted zucchini & bell pepper
• Add fresh herbs (parsley, basil) instead of aged cheese
• Drizzle with olive oil & lemon juice

low histamine

Fresh Salmon & Asparagus

Omega-3 rich · anti-inflammatory.

• Bake salmon with asparagus and sweet potato wedges
• Season with ginger, turmeric, and sea salt
• Serve with a side of fresh arugula

25 min cook

Mason Jar Salads

Perfect for grab-and-go lunches.

• Layer: dressing (olive oil + apple cider vinegar), hardy greens
• Add shredded chicken, cucumber, carrots, and pumpkin seeds
• Store upside down, shake before eating

5 min assembly

Frittata Muffins

Egg-based, low histamine, high protein.

• Whisk eggs with coconut milk, spinach, and chives
• Bake in muffin tin for individual portions
• Refrigerate for quick breakfast or snack

12 servings

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