Have a mold allergy or suspect you have one? This 5 day mold-free diet meal plan will get you started on your way to regaining your health!
How this meal plan is laid out
This meal plan is laid out in an easy to understand way, so someone who is just starting out on a mold-free diet journey can understand. It’s a great place to start, for those who don’t know where to begin, or are lacking creativity in their meals.
All the recipes included here are gluten-free, grain-free, dairy-free, sugar-free and nut-free.
There may still be foods other than this that people react to (if there are underlying histamine or egg intolerances), but I tried to make this generic enough to fit the guideline of mold-containing foods. If you have other intolerances, you may need to also consider eliminating high-histamine, nightshade or some other foods.
Not only have I included breakfast, lunch and dinner ideas every day, but I have also included snacks each day.
This meal plan is also laid out with lunch being leftovers from the previous evening’s meal. You don’t need to follow this exact layout, but I find it incredibly helpful for easing the burden of cooking every meal.
Especially for those who work full-time, eating leftovers for lunch has been incredibly helpful to sticking “on plan” and not indulging in fast food while on lunch break.
Note that most of my dinner recipes are for four people (or two people for dinner + two people for lunch the next day). So, generally speaking, if you are using this meal plan for only one person, simply make half of the recipe.
I truly hope you find this meal plan helpful, and that is assists you on your way to health.
Monday
Breakfast: Bulletproof Coffee with eggs (your favorite variety) and avocado (make enough to also eat tomorrow morning!)
Lunch: Steamed vegetable salad
Dinner: Salmon patties with green beans and a simple tomato, onion and cucumber salad (be sure to use apple cider vinegar, which is the safest of vinegars!)
Snack/Dessert: Cucumbers, green peppers and sugar-snap peas
Tuesday
Breakfast: Leftover eggs with avocado from yesterday
Lunch: Leftover salmon patties with green beans and a simple tomato, onion and cucumber salad
Dinner: Cobb Salad with a “Honey” Mustard Vinaigrette
Snack/Dessert: Fresh raspberries and blueberries (organic is best). Look them over carefully to ensure there is no mold, and eat right away after purchasing. They don’t last long, even in the fridge.
Wednesday
Breakfast: Low-Carb Pancakes
Lunch: Leftover Cobb Salad
Dinner: Egg Roll in a Bowl (be sure to use grass-fed meat!)
Snack/Dessert: Stevia-Sweetened Gummy Bears
Thursday
Breakfast: Sausage and Kale Egg Cups
Lunch: Leftover Egg Roll in a Bowl
Dinner: Roasted Cajun Chicken and Cabbage
Snack/Dessert: Homemade Candied Ginger (plus it has immune-boosting abilities!)
Friday
Breakfast: Paleo Cinnamon Chia Seed Pudding
Lunch: Leftover Roasted Cajun Chicken and Cabbage
Dinner: Italian Sausage, Peppers and Onions with Zucchini Noodles (you can substitute the sausage for ground beef, chicken or pork if you are concerned about using sausage)
Snack/Dessert: Keto Spice Mug Cake
Tips and Tricks
- Meal prep! If you can make some of your meals on the weekend, or one evening when you have some time free, then I definitely recommend doing so! It can make your life SO much easier and less likely to cheat. Just be careful that you don’t meal prep too far ahead of time. I recommend not storing leftovers in the fridge for more than 2-3 days.
- Don’t forget that if you slip up, it’s ok! Simply get back on track, your health is worth it.
- Attempt this with friends or family, or join my support group on Facebook. It’s much easier to get through when you have others supporting you!
- Know that after changing my diet, my life was never the same. I felt SO much better after my first one, that I never looked back!
I don’t like leftovers. Can I still use this meal plan?
This makes following the meal plan a bit more tricky, but it’s still doable! Simply cut the amount you make for dinner in half, and you’ll need to find another option for the lunches.
If you give these recipes a try, please let me know what you think in the comments below. Also be sure to follow me on Facebook and Pinterest so you don’t miss a recipe!
You may also enjoy these other mold-related articles:
13 comments
I’m sorry, but this is not a mold elimination diet plan. You should not be eating leftovers !
Hi Mandy, I went through mold allergy issues myself and could eat leftovers the next day. I never had issues as long as I ate them only the next day. It sounds like you might also have histamine issues if leftovers from the night before bother you.
Mandy,
What supplements are you taking for the mold?
For the eggs and avocado breakfast, I’m unsure how you prepare the avocado- is it just scooped out and raw? What would you consider an average serving size for one. Thanks.
Hi Dan! Yes, you just scoop it out and eat it raw. A half to a whole avocado is usually a good serving size for one person.
I would love if you would add more recipes. I usually can work around most diets BUT the mold diet is sooo hard. I am sick of eating the same things. I react strongly to the high mycotoxin foods. Corn is one of my worst ones. But to make it even more complicated, I also have histamine issues, SIBO, and oxalate issues. Ughhhhh. No dairy, no grains, I have yet to find nuts I don’t have issues with, no broths, no oats, basically only organic, nothing fermented, no almonds (oxalates), no cassava (oxalate), bell peppers, and I can’t even remember all them until I eat them and then remember why I was avoiding them. I did finished a round on antibiotics which was actually for 2 inner and outer ear infections but I’m almost certain it may have got SIBO as SIBO symptoms seem alot better. I’m about to start spore based pros so hopefully, *crossing fingers*, at least I would widen my variety just a smidge. I can have rice, chicken, rice chicken, rice chicken, blueberries, eggs. Lol soooo boring and bland.
Hi Melanie, that sounds just like what I went through for a period of time. It was terrible. I hope the probiotics help you, you may also find that digestive enzymes (ones that are not mold-based) also help expand your list of foods. I hope you find some relief soon!
The low-carb pancakes recipe has 1 teaspoon granulated sweetener. I thought sweeteners were bad for mould.
Hi Angela, a sugar-free sweetener is recommended. I suggest you use something like a stevia blend, or monk fruit sweetener, which does not usually have the same negative side effects associated with it as a high-sugar sweetener does. Best of luck to you.
Hi Deanna,
Do you have any food ideas/tips for camping and backpacking? Camping is a little more doable for me but I struggle with what to eat when backpacking. I have young children so I need to pack food for the family and myself (I could pack my own snacks separately). I work full time so preparing all my snacks/foods from scratch is a little daunting.
Hi Jen, that is a great question. I don’t actually have too many ideas for you. I haven’t done any backpacking (although I would love to!). I did find a few websites that might be more useful for you. It’s not necessarily mold-free friendly, but hopefully you can take bits and pieces from them:
https://www.musthikemusteat.com/backpacking-paleo/
https://www.freshoffthegrid.com/gluten-free-backpacking-food/
https://longwhitegypsy.com/2020/10/11/gluten-free-backpacking-food-recipes/
https://thefitcookie.com/gluten-free-dairy-free-camping-recipes/
Isn’t sausage is a big no-no for mold free foods?
Hi there, thanks for the comment! I had good luck when I was dealing with mold allergies with some brands (Aidells and some organic sausage brands worked well for me), and I reacted to others (the cheaper, non-organic brands). If you are concerned about it, then you can substitute the sausage for ground beef, pork or turkey.