As someone who suffers from salicylate sensitivity, I know firsthand how daunting breakfast can be, let alone having to think about what to eat for the rest of the week. That is why I’ve put together a wee sample of the kinds of meals my family and I like to enjoy on a daily basis in the hope it helps to unravel some of the uncertainty and stress that comes hand in hand with a restricted diet.

I totally understand that getting your head around new recipes can be overwhelming, really I do. But over time, as you get used to the ingredients and methods, I assure you, you’ll be whipping up low salicylate meals with your eyes closed. My advice is to make sure your pantry, fridge and freezer are stocked with the low salicylate essentials and that you get used to setting aside time (totally easier said than done I know!) to prepare food items you’ll use consistently throughout the week (e.g. homemade stock, hummus, granola). I should also mention that Day 3 is when we get our shopping delivered so Day 2 generally involves meals that incorporate what leftover fruit/veg we may have laying around our fridge.

Taste, diversity, balance, and satiety are my main criteria for choosing what meals I include on the weekly menu. Everyone has their own unique tastes, preferences, budgetary and dietary requirements, so please feel free to play around with the plan, adding, subtracting and substituting as you see fit. For other meal ideas, head to the recipe section on the blog.

And just remember, having a chemical sensitivity/intolerance doesn’t mean your foodie life is over. It’s just about getting to know which ingredients make you feel like your best self and learning how to incorporate them into meals you’ll want to eat again and again.

Brigid xx

Low Salicylate Weekly Meal Plan

Day 2

Breakfast: microbe-nourishing porridge

Morning snack: carrot and zucchini muffin

Lunch: fritters with cashew tzatziki and pear coleslaw

Afternoon snack: greek yoghurt and poached pear

Dinner: quiche and scalloped potatoes

Dessert: dark chocolate

Day 4

Breakfast: bircher museli

Morning snack: carrot and zucchini muffin

Lunch: leftover pasta frittata

Afternoon snack: oaty cashew, carrot and chocolate bar

Dinner: roast veg and bean quinoa bowl

Dessert: dark chocolate

Day 6

Breakfast: bircher museli

Morning snack: quinoa poppyseed crispbreads and hummus

Lunch: barley bowl with maple roasted chickpeas

Afternoon snack: feta and chive loaf

Dinner: crispy salmon with veggie rice

Dessert: dark chocolate

*Drinks throughout the week generally include tap water, sparkling water and decaf coffee