Seven days of breakfast, lunch, dinner and snack ideas — every single item drawn from foods rated SIGHI 0 (well tolerated) on the SIGHI food compatibility list. Fresh, simple, and verified, not invented.
How this is built: each food below is rated SIGHI 0 in the SIGHI Food Compatibility List. Nothing here is guessed or copied from an unverified source. Eat the items fresh — histamine climbs as food sits.
Before you cook
These are starting ideas, not a prescription. Histamine tolerance is personal — what one person handles easily, another may not. Cook and eat the same day (avoid leftovers), keep portions modest while you learn your triggers, and talk to a doctor or dietitian for personal guidance.
The 7-day plan
Rotate the proteins and vegetables so you are not eating the same thing twice in a day. All pairings use only SIGHI 0 foods.
Day 1
BreakfastOats cooked in water with diced apple, plus one soft-boiled egg
LunchSteamed fresh white fish (cod) with zucchini and rice
DinnerRoast fresh chicken with broccoli and sweet potato
SnackCucumber slices with cottage cheese / quark
Day 2
BreakfastScrambled eggs with lettuce / salad greens and millet
LunchFresh turkey with cauliflower and quinoa
DinnerFresh beef with green beans and potatoes
SnackApple slices with a little cottage cheese / quark
Day 3
BreakfastFresh milk with oats and grapes
LunchFresh pork with pumpkin and rice
DinnerBaked fresh white fish (pollock) with fennel and corn
SnackCarrot sticks with cream cheese
Day 4
BreakfastOmelette (eggs) with cabbage and quinoa
LunchFresh chicken with beet and potatoes
DinnerFresh lamb with artichoke and sweet potato
SnackMelon with a small piece of mozzarella
Day 5
BreakfastOats with peach and one soft egg
LunchFresh white fish (cod) with celery and millet
DinnerFresh beef with broccoli and rice
SnackCucumber with cottage cheese / quark
Day 6
BreakfastFresh milk with corn and apple
LunchFresh turkey with zucchini and quinoa
DinnerFresh pork with cauliflower and potatoes
SnackRadish with a little cream cheese
Day 7
BreakfastScrambled eggs with lettuce / salad greens and oats
LunchFresh chicken with fennel and rice
DinnerFresh white fish (pollock) with green beans and sweet potato
SnackGrapes with a little cottage cheese / quark
Want to check a food that is not on this list, or build your own combination? Open the free calculator →
Shopping list (SIGHI 0 only)
Everything you need for the week above, grouped the way a shopper thinks.
Protein
Fresh chicken or turkey
Fresh pork or lamb
Fresh beef
Eggs
Fresh white fish (cod, pollock)
Dairy (fresh, unaged)
Fresh milk
Mozzarella / ricotta / cream
Cottage cheese / quark
Cream cheese (young, plain)
Butter (sweet cream)
Vegetables
Zucchini, carrots, green beans
Broccoli, cauliflower
Cucumber, lettuce / salad greens
Cabbage, pumpkin, sweet potato
Beet, celery, fennel, radish, artichoke
Grains & starches
Rice, corn, potatoes
Quinoa, millet, oats
Fruit
Apples, peaches, melon
Coconut
Grapes
Drinks
Water, herbal tea
Common questions
What can I eat on a low-histamine diet?
Foods rated SIGHI 0 (well tolerated): fresh poultry, fresh meats and fresh white fish, eggs, fresh unaged dairy, most fresh vegetables (broccoli, zucchini, carrots, lettuce and more), plain grains (rice, oats, quinoa) and certain fruits (apple, melon, grapes). The key rule is freshness — eat the same day you cook.
Can I eat leftovers on a low-histamine diet?
It is best to avoid them. Histamine rises as food sits, even in the fridge, so leftovers can be higher than the same food when fresh. Cook and eat the same day; the freshness setting in our calculator reflects exactly this.
Why are some "healthy" foods missing (spinach, tomatoes, avocado)?
They sit at SIGHI 2 (poorly tolerated) or act as histamine liberators, so they are left out of a "safe" plan. You can check any food — including those — with our free calculator.
Is this meal plan a cure for histamine intolerance?
No. It is a self-help starting point built on the SIGHI 0 tolerance list, not medical advice. A doctor or registered dietitian can give personal guidance based on your history.