Winter Edition (Australia)

Time-Restricted Eating with Optional Savoury Breakfasts

DAY 1

Optional Breakfast: Scrambled Eggs with Baby Spinach

Ingredients:

• 2 eggs

• Handful of baby spinach

• Olive oil

Method:

Sauté baby spinach in olive oil, then scramble eggs until just set.

Nutrition (approx.):

• Calories: 220 kcal

• Carbohydrates: 3 g

• Protein: 14 g

• Fat: 17 g

• Fibre: 2 g

Lunch: Chickpea & Sweet Potato Salad

Ingredients:

• 1 medium sweet potato, cubed

• 1 cup cooked chickpeas

• 2 cups baby spinach

• 1 tbsp olive oil

Method:

Roast sweet potato at 180°C for 25 min. Mix with chickpeas and baby spinach, drizzle with olive oil.

Nutrition (approx.):

• Calories: 400 kcal

• Carbohydrates: 58 g

• Protein: 9 g

• Fat: 9 g

• Fibre: 8 g

Dinner: Grilled Salmon with Steamed Broccoli

Ingredients:

• 150 g salmon fillet

• 1 cup broccoli

• 1 tsp olive oil

Method:

Grill salmon 5–6 min each side. Steam broccoli until tender.

Nutrition (approx.):

• Calories: 420 kcal

• Carbohydrates: 6 g

• Protein: 25 g

• Fat: 25 g

• Fibre: 4 g

Dessert: Coconut & Date Bliss Balls (2–3 balls)

Ingredients:

• 1 cup rolled oats

• 1 cup Medjool dates

• 2 tbsp shredded coconut

• 1 tbsp flaxseed

Method:

Blend all ingredients until sticky, roll into balls, chill in fridge.

Nutrition (approx.):

• Calories: 180 kcal

• Carbohydrates: 30 g

• Protein: 3 g

• Fat: 4 g

• Fibre: 4 g

DAY 2

Optional Breakfast: Turkey & Zucchini Scramble

Ingredients:

• 2 eggs

• 50 g turkey mince

• ½ grated zucchini

• Olive oil

Method:

Sauté zucchini, then scramble in eggs and turkey until cooked through.

Nutrition (approx.):

• Calories: 250 kcal

• Carbohydrates: 4 g

• Protein: 22 g

• Fat: 16 g

• Fibre: 2 g

Lunch: Lentil & Carrot Soup

Ingredients:

• 1 cup red lentils

• 2 carrots, chopped

• 1 onion, chopped

• 3 cups stock or water

• Olive oil

Method:

Sauté onion and carrot in oil. Add lentils and stock, simmer 20–25 min until soft.

Nutrition (approx.):

• Calories: 380 kcal

• Carbohydrates: 58 g

• Protein: 12 g

• Fat: 7 g

• Fibre: 9 g

Dinner: Turkey & Vegetable Stir Fry

Ingredients:

• 150 g turkey breast

• 1 zucchini

• 1 capsicum

• 1 cup snap peas

• Olive oil

Method:

Stir fry turkey with vegetables until cooked through.

Nutrition (approx.):

• Calories: 420 kcal

• Carbohydrates: 18 g

• Protein: 28 g

• Fat: 20 g

• Fibre: 5 g

Dessert: Apple & Walnut Energy Bites (2–3 balls)

Ingredients:

• 1 grated apple

• 1 cup oats

• ½ cup walnuts

• 1 tsp cinnamon

• 1 tbsp chia seeds

Method:

Mix ingredients, form into balls, chill.

Nutrition (approx.):

• Calories: 200 kcal

• Carbohydrates: 28 g

• Protein: 3 g

• Fat: 8 g

• Fibre: 3 g

DAY 3

Optional Breakfast: Sautéed Mushrooms & Spinach

Ingredients:

• 1 cup mushrooms

• 1 cup spinach

• Olive oil

Method:

Sauté mushrooms and spinach until tender.

Nutrition (approx.):

• Calories: 120 kcal

• Carbohydrates: 5 g

• Protein: 6 g

• Fat: 7 g

• Fibre: 3 g

Lunch: Quinoa Tabbouleh with Cucumber & Parsley

Ingredients:

• 1 cup cooked quinoa

• 1 diced cucumber

• Fresh parsley

• 1 tbsp olive oil

Method:

Combine all ingredients and toss.

Nutrition (approx.):

• Calories: 390 kcal

• Carbohydrates: 62 g

• Protein: 8 g

• Fat: 10 g

• Fibre: 7 g

Dinner: Cod with Green Beans & Sweet Potato Mash

Ingredients:

• 150 g cod fillet

• 1 cup green beans

• 1 medium sweet potato

• Olive oil

Method:

Steam cod, boil sweet potato and mash with olive oil, steam green beans.

Nutrition (approx.):

• Calories: 420 kcal

• Carbohydrates: 45 g

• Protein: 22 g

• Fat: 10 g

• Fibre: 5 g

Dessert: Coconut Chia Pudding with Pear

Ingredients:

• ¼ cup chia seeds

• 1 cup coconut milk

• ½ grated pear

Method:

Mix and soak overnight.

Nutrition (approx.):

• Calories: 260 kcal

• Carbohydrates: 26 g

• Protein: 4 g

• Fat: 14 g

• Fibre: 5 g

DAY 4

Optional Breakfast: Omelette with Herbs

Ingredients:

• 2 eggs

• Parsley or chives

Method:

Whisk eggs with herbs, cook in pan.

Nutrition (approx.):

• Calories: 200 kcal

• Carbohydrates: 2 g

• Protein: 14 g

• Fat: 16 g

• Fibre: 2 g

Lunch: Lentil & Zucchini Stew

Ingredients:

• 1 cup red lentils

• 1 zucchini

• 1 onion

• 2 cups water or stock

• Olive oil

Method:

Sauté onion and zucchini, add lentils and liquid, simmer until thick.

Nutrition (approx.):

• Calories: 380 kcal

• Carbohydrates: 55 g

• Protein: 12 g

• Fat: 7 g

• Fibre: 8 g

Dinner: Turkey Patties with Carrots & Kale

Ingredients:

• 150 g turkey mince

• Herbs

• 2 carrots

• 1 cup kale

Method:

Mix turkey with herbs, form into patties, grill. Serve with steamed carrots and kale.

Nutrition (approx.):

• Calories: 430 kcal

• Carbohydrates: 22 g

• Protein: 28 g

• Fat: 18 g

• Fibre: 6 g

Dessert: Pear & Cinnamon Bliss Balls (2–3 balls)

Ingredients:

• 1 diced pear

• ½ cup almond meal

• ½ cup oats

• 1 tsp cinnamon

• 1 tbsp flaxseed

Method:

Blend, roll into balls, chill.

Nutrition (approx.):

• Calories: 180 kcal

• Carbohydrates: 28 g

• Protein: 3 g

• Fat: 6 g

• Fibre: 4 g

DAY 5

Optional Breakfast: Leftover Veggie Frittata

Ingredients:

• 2 eggs

• leftover cooked vegetables

Method:

Whisk eggs with vegetables, cook in pan.

Nutrition (approx.):

• Calories: 220 kcal

• Carbohydrates: 6 g

• Protein: 15 g

• Fat: 15 g

• Fibre: 3 g

Lunch: Chickpea & Spinach Curry with Rice

Ingredients:

• 1 cup cooked chickpeas

• 2 cups baby spinach

• Mild curry spices

• ½ cup cooked rice

• 1 onion

Method:

Sauté onion, add chickpeas, spinach, spices, serve with rice.

Nutrition (approx.):

• Calories: 450 kcal

• Carbohydrates: 70 g

• Protein: 11 g

• Fat: 8 g

• Fibre: 8 g

Dinner: Salmon with Roasted Broccoli & Carrots

Ingredients:

• 150 g salmon

• 1 cup broccoli

• 1 carrot

• Olive oil

Method:

Roast veg 25 min at 180°C, grill salmon.

Nutrition (approx.):

• Calories: 420 kcal

• Carbohydrates: 16 g

• Protein: 25 g

• Fat: 22 g

• Fibre: 5 g

Dessert: No-Bake Apple Slice

Ingredients:

• 2 grated apples

• ½ cup oats

• 2 tbsp almond butter

• 1 tbsp chia

Method:

Press into dish, refrigerate 2 hr, slice.

Nutrition (approx.):

• Calories: 180 kcal

• Carbohydrates: 26 g

• Protein: 3 g

• Fat: 5 g

• Fibre: 4 g

(I will continue with Days 6–10 in the next blog to keep it readable – ready?)

10-Day Low-Histamine Shopping List

Whole Grains

• Rolled oats

• Quinoa

• Buckwheat flour

• Brown rice

Legumes

• Dried chickpeas (or freshly cooked)

• Red lentils

Proteins

• Fresh salmon fillets

• Fresh cod fillets

• Turkey breast or turkey mince

• Eggs

Vegetables

• Sweet potatoes

• Carrots

• Broccoli

• Kale

• Zucchini

• Capsicum (bell peppers)

• Green beans

• Snap peas

• Pumpkin

• Baby spinach

• Mushrooms

• Cucumbers

• Fresh parsley or chives

• Onions

Fruits

• Apples

• Pears

• Frozen mango (optional, for chia puddings)

• Frozen or fresh blueberries

Nuts and Seeds

• Walnuts

• Almond meal

• Chia seeds

• Flaxseeds

• Shredded coconut

Pantry and Other

• Olive oil

• Coconut milk

• Coconut yoghurt (unsweetened, optional)

• Medjool dates (fresh, soft)

• Rice malt syrup or honey (optional, for snowballs)

• Cinnamon

• Vanilla essence

• Mild curry spices (if tolerated)

Shopping Tips

Buy fish and turkey fresh, then freeze them in meal-size portions to keep histamine low.

Choose dried legumes and cook them fresh, instead of using canned, to reduce histamine buildup.

Select firm, fresh fruits and vegetables, avoiding bruised or overripe produce.

Store nuts and seeds in a cool, dry place to prevent spoilage.