# Allergy-Aware Meal Plan Template

For the method in
[Meal Planning With Allergies: Logistics First, Safety Always Human](/articles/meal-planning-allergies-safely).
Every ingredient starts from your own verified-safe list. No diagnosis, no elimination diets, no substitution-safety claims — packaging and your medical team override this template every time.

## Not for

Diagnosis, elimination diets, nutrition treatment, or judging whether a substitution is safe.
Packaging labels and a qualified medical professional control.

## Verified-safe and do-not-use lists (built outside the model)

**Verified-safe ingredients:**

-
-

**Do-not-use, ever:**

-
-

**Household members and specific restrictions:**

| Name | Allergen(s) | Diagnosed by / confirmed how |
| --- | --- | --- |
| | | |
| | | |

## Weekly meal plan

| Day | Meal | Ingredients (all from verified-safe list) | Prep time |
| --- | --- | --- | --- |
| Monday | | | |
| Tuesday | | | |
| Wednesday | | | |
| Thursday | | | |
| Friday | | | |

## Label check list (every packaged item, every time)

| Item | Checked this shopping trip? | "May contain" statement noted |
| --- | --- | --- |
| | ☐ Yes | |
| | ☐ Yes | |
| | ☐ Yes | |

## Cross-contamination controls

| Risk (shared board / toaster / utensil / storage) | Control in place | Owner this week |
| --- | --- | --- |
| | | |
| | | |

**Fallback meal (fresh, unprocessed, zero label checks needed):**

## The three prompts to reuse

**1. Plan the week**

```text
Using only these verified-safe ingredients [paste list] and never
these do-not-use items [paste list], plan 5 dinners for a household
of [N] with about [X] minutes of prep time on weeknights and [Y]
budget for the week. Vary the meals so we are not repeating the same
3-4 combinations. Do not suggest any ingredient not on my safe list,
even as an alternative or a "just a small amount" suggestion, and do
not suggest substitutions — if a recipe idea would need one, skip
that idea entirely.
```

**2. Flag label checks**

```text
From this meal plan [paste], list every packaged or processed item
(not fresh produce or meat) that needs a label check at the store,
including any item I have bought safely before. Do not assume a
previously safe product is still safe — flag all of them for a
fresh check.
```

**3. Identify cross-contamination controls**

```text
From this meal plan [paste], list the specific cross-contamination
risks in a shared kitchen (shared cutting boards, toasters, utensils,
storage) that apply to preparing these meals alongside food that
contains [allergen]. For each, suggest a concrete control. Do not
suggest that any amount of cross-contact is acceptable.
```

## Emergency plan (from your allergist, kept current)

- **Action plan location:**
- **Emergency contact:**
- **Last reviewed with allergist:**