7 days menu ideas for toddlers with wheat, dairy, egg and nut allergies

If you're struggling to find a meal plan that accommodates all of your child's dietary restrictions, you're not alone. It can be challenging to find a plan that is wheat, dairy, eggs, and nut-free, while still providing all the necessary nutrients. One solution is to start writing down your meals and counting your child's calcium intake. That's why I started to write down my meals and create a sample meal plan that is wheat, dairy, eggs, and nut-free for my son. I hope that by sharing my experience and meal plan, other mothers can find it helpful and take some of the stress out of meal planning for their children with similar dietary restrictions.

So let's get into it, but first some important information:

1. General information

1.1. Nutrients

When creating a dietary plan for a toddler with allergies to wheat, dairy, eggs, and nuts, it's important to focus on nutrient-dense foods that provide all the essential nutrients for growth and development. What should be included in a toddler's diet?

• Fruits and vegetables

• Meat and poultry

• Fish

• Gluten-free grains such as quinoa, rice, millet, potatoes and oats

• Legumes and beans

• Fortified plant-based milks and juices

Calcium is an important mineral for toddlers, and it's important to make sure that your child is getting enough of it in their diet. Toddlers 1 to 3 years old need 700 mg of calcium a day (2–3 servings). Some dairy-free, egg-free, and wheat-free foods that are high in calcium include fortified plant-milks and juices, leafy greens, and some types of fish. Here are some example:

• Salmon or sardines canned with the bones contain 345mg calcium per 3 ounces;

• Calcium-fortified orange juice contains 350mg calcium per cup;

• Fortified almond milk or other dairy-alternative milk like soy or oat has 300mg calcium per cup;

• Firm tofu made with calcium sulfate contains 250mg calcium per 1/2 cup;

• Soybeans have130mg calcium per 1/2 cup cooked and finally

• Green leafy vegetables (collard greens, kale, and spinach) have 50–100mg calcium per 1/2 cup cooked.

It's also important to make sure that your child is getting enough protein, iron, and other essential nutrients. Some good sources of protein for a dairy-free, egg-free, and wheat-free diet include meat, poultry, fish, beans, and tofu.

Further, it's important to be aware of the food allergens and cross-contamination when preparing and serving food.

1.2. Mastering reading food labels and avoiding cross contamination

You will need to read the food labelling and ingredients when purchasing packaged foods. It's best to read the ingredient list carefully and look for products that are labelled as "dairy-free," "egg-free," or "gluten-free."

Be aware of cross-contamination when preparing and serving food. For example, if you're using the same cutting board or knife to prepare both wheat-free and wheat-containing foods, it can lead to cross-contamination.

1.3. Communication

Finally, it's essential to have an open communication with your child's doctor and a registered dietitian to create a well-balanced and safe menu for them.

It's important to keep in mind that the dietary plan for a toddler with allergies to dairy, eggs, and wheat should be tailored to each child based on their age, growth and overall health. A registered dietitian or paediatrician can help you create a safe and well-balanced menu that meets all of your child's dietary needs.

2. Sample menu for a week

Here are some ideas for foods that may be appropriate for a wheat-free, dairy-free, egg-free, and nut-free toddler diet:

Monday:

• Breakfast: Oatmeal with fortified plant-milk, banana and berries

• Snack: Apple and pear slices, fortified orange juice

• Lunch: Quinoa with roasted leafy vegetables and grilled chicken breast

• Snack: Fortified soy yoghourt topped with berries

• Dinner: Baked sweet potato with steamed broccoli and grilled salmon

Tuesday:

• Breakfast: Whole grain toast with avocado and scrambled tofu

• Snack: Carrot sticks with hummus, fortified orange juice

• Lunch: Brown rice with lentils and steamed green vegetables

• Snack: Rice cakes with strawberry jam

• Dinner: Spaghetti made with gluten-free pasta and tomato meat sauce

Wednesday:

• Breakfast: Smoothie made with fortified plant-milk, banana, spinach, and frozen berries

• Snack: Blueberries and banana, fortified orange juice

• Lunch: Grilled chicken thighs with mashed potato and steamed soybeans

• Snack: Grapes and banana

• Dinner: Chili made with ground turkey or beef, kidney beans, and vegetables

Thursday:

• Breakfast: French toast made with gluten-free bread and fortified plant-milk

• Snack: Cucumber sticks with hummus, fortified orange juice

• Lunch: Baked fish with quinoa and roasted vegetables

• Snack: Fortified soy yoghourt topped with varied berries

• Dinner: Tofu and vegetables stir fry with rice noodles

Friday:

• Breakfast: Oatmeal with fortified plant-milk, banana and berries

• Snack: Orange wedges and banana, fortified orange juice

• Lunch: Turkey, tomato and lettuce sandwich made with gluten-free bread

• Snack: Grated apple and carrots

• Dinner: Baked chicken with roasted vegetables and quinoa

Saturday:

• Breakfast: Pancakes with egg substitue, fortified plant-milk and gluten-free flour mix and strawberry jam

• Snack: Apple and pear slices, fortified orange juice

• Lunch: Grilled tofu on gluten-free bread and tomoatoes

• Snack: Rice cakes with sunbutter

• Dinner: Vegetable and bean soup

Sunday:

• Breakfast: Whole grain waffles with fortified plant-milk and topped with berries

• Snack: Carrot sticks with hummus, fortified orange juice

• Lunch: Whole grain pasta with meatless meat sauce

• Snack: Yoghourt made with soy milk and topped with berries

• Dinner: Grilled salmon with baked potatoes with steamed vegetables

Disclaimer: It's important to keep in mind that every child is different, and their dietary needs will depend on their age, growth, and overall health. It's always best to consult with a registered dietitian or pediatrician to create a safe and well-balanced menu that meets all of your child's dietary needs. This document tries to give some ideas for nutritious food samples for a 1-2 years old toddlers.