Migraine-Compliant Meal Plans

A little bit of planning is essential to having success with an elimination diet like this one. Stocking pantry staples that are safe and having some quick meals stocked in the freezer will make life so much easier, especially when a migraine attack strikes and there’s no energy for cooking. I’ve put together three detailed meal plans: one for those tough weeks when cooking a big meal sounds miserable, one for those who are looking for migraine-friendly vegetarian options, and one for those who have picky family members. This is just something to get you started, but there are endless combinations in this book.

I also give you ideas for some of my favorite themed meals. As I said previously, I’m a huge fan of having everyone over to my house so I can control the food and the setting. My tailgate meal plan comes in handy during football season, and my friends can never say no to a Tex-Mex meal on our outdoor patio.

When entertaining, I like to invite guests to build their own mocktails. I set out different migraine-friendly juices—such as watermelon, mango, and pomegranate—and a few bottles of plain sparkling water. I also offer fresh herb sprigs for guests to garnish their drinks.

*Denotes recipes that can be made ahead and frozen

TOUGH-WEEK MEAL PLANS

Everyone with a migraine disorder has those days where we struggle to even get out of bed. This is the best meal plan for when you just don’t feel like cooking. A lot of these items are simple to put together or can be made ahead and frozen for quick meals. For lunch, you can buy “naked” rotisserie chickens, pick the meat, and freeze it for sandwiches and salads, or use the Anyone-Can-Cook Roast Chicken without the gravy. Many recipes freeze well, so it’s a great idea to make them on days you feel good and keep them in the freezer to have just in case. Remember that ginger and turmeric have pain-fighting power, so a warm drink like the Golden Spiced Latte can help ease some symptoms.

BREAKFAST

  • Vanilla or Blueberry Chia Pudding (page 57)
  • Basic Overnight Oats (page 41)

LUNCH

  • Chicken sandwiches or wraps made from Anyone-Can-Cook Roast Chicken* (page 148)
  • Farro & Lemongrass Chicken Soup* (page 109)

SNACKS

  • Seed Butter Energy Balls* (page 131)
  • Apples
  • Crackers
  • Golden Spiced Latte (page 36) or hot water with fresh ginger

DINNER

  • Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce (page 142) without the sauce
  • Slow Cooker or Instant Pot Pulled Pork* (page 153) in a salad, tacos, or quesadillas
  • Moroccan Meatballs* (page 138) with couscous, migraine-friendly hummus and pita, or on top of a green salad

VEGETARIAN MEAL PLANS

If you’re craving a plant-based menu but still want to be HYH compliant, here’s a meal plan for you. For the enchiladas, you can use the Salsa Verde Chicken Enchiladas recipe but substitute some of the vegetable suggestions on the recipe page. The following items can be made ahead, so think of them if you have a busy week coming up: MSG-Free Party Mix, Pepita Protein Bars, Crunchy Buckwheat Granola, Celery Seed and/or Italian Dressing, and Vegetable Broth.

BREAKFAST

LUNCH

  • Curried Carrot & Sweet Potato Soup (page 102) made with Vegetable Broth* (page 80)
  • Summer Pasta Salad with Zesty Herb Dressing (page 90)
  • Chilled Soba Noodle Salad (page 93)
  • Baked Bean Taquitos (page 58)

SNACKS

DINNER

  • Vegetarian Enchiladas* (variation of Salsa Verde Chicken Enchiladas, page 137)
  • Pumpkin Sage Pasta (page 150)
  • Mexican-Style Stuffed Sweet Potatoes (page 145)
  • Winter Rice Pilaf (page 172) and a giant salad tossed with Celery Seed Dressing (page 72)
  • Spinach Artichoke Flatbreads (page 124) and a side salad tossed with Italian Dressing (page 70)

FAMILY-FRIENDLY MEAL PLANS

These are the recipes I consider to be total crowd pleasers. For families on the go, store the Sausage Balls and Pepita Protein Bars in the freezer for a quick meal you can eat as you run out the door. As a Dr. Seuss fan, I hope the kids will love Green Eggs No Ham. I know my mom could convince me to eat anything if it came with tortilla chips. For the sandwiches, I like to spread a little bit of Boursin Garlic & Fine Herbs cheese on some good bread, then add chicken or veggies like roasted red peppers, cucumber, lettuce, and radishes.

BREAKFAST

  • Leek & Goat Cheese Breakfast Casserole (page 54)
  • Sausage Balls* (page 53)
  • Pepita Protein Bars* (page 116)
  • Green Eggs No Ham (Shakshuka Verde) (page 46)

LUNCH

  • Chicken or vegetable sandwiches (see note above)
  • Big salad tossed with Southwestern Ranch Dressing (page 70)

DINNER

  • Salsa Verde Chicken Enchiladas* (page 137), (or the same filling made with the Enchilada Sauce on page 79) and Mexican-Style Black Beans* (page 187), and a side salad with Southwestern Ranch Dressing (page 70)
  • Mini Barbecue Meatloaves* (page 146) with Whipped Parsnips (page 183) or simple mashed potatoes
  • Mediterranean-Style Baked Halibut (page 154) with roasted potatoes and broccoli
  • Grilled Chipotle Steak Fajita Bowls (page 157)

OTHER MEAL IDEAS:

WHEN YOU NEED A VACATION

DATE NIGHT

  • Garlic Spinach & Tomatoes (page 180)
  • Mac & Fresh Cheese (page 175)
  • Anyone-Can-Cook Roast Chicken* with Rosemary Gravy (page 148)

HOLIDAY ITEMS

  • Leek & Goat Cheese Breakfast Casserole (page 54)
  • Bruschetta Board (page 120)
  • Burrata, Corn & Arugula Salad with Za’atar Croutons (page 101)
  • Boursin Scalloped Potatoes (page 188)
  • Lamb Chops with Cilantro Chimichurri (page 165)

TAILGATE

DINNER WITH FRIENDS

  • Queso Dip (page 115)
  • Mexican-Style Black Beans* (page 187)
  • Salsa Verde Chicken Enchiladas* (page 137) or improvised enchiladas made with Slow Cooker or Instant Pot Pulled Pork* (page 153)
  • Black & Blue Sunflower Seed Crumble (page 197)

GRILLING NIGHT

  • Chipotle steak from Grilled Chipotle Steak Fajita Bowls (page 157)
  • Smoky Sweet Potatoes (page 171)
  • Charred Corn & Farro Summer Salad (page 89)
Top: Texas-style migraine-friendly queso dip; Bottom: White chocolate-covered snickerdoodle bites