Healthy meal ideas for people with food allergies or sensitivities

Quinoa and roasted vegetable salad: Roast vegetables like bell peppers, sweet potatoes, and zucchini and toss with cooked quinoa and a vinaigrette dressing.

Brown rice sushi rolls: Swap traditional sushi rice with brown rice and fill with your favorite ingredients like avocado, cucumber, and cooked shrimp or chicken.

Grilled chicken or tofu kebabs: Thread chicken or tofu onto skewers with vegetables like bell peppers and onions. Grill until cooked through and serve with a side salad.

Chickpea and vegetable curry: Cook chickpeas with vegetables like spinach, tomatoes, and bell peppers in a curry sauce made with coconut milk.

Spaghetti squash with turkey meatballs: Roast spaghetti squash and serve with turkey meatballs made with almond flour instead of breadcrumbs.

Grilled fish with roasted vegetables: Grill fish like salmon or cod and serve with roasted vegetables like asparagus and brussels sprouts.

Turkey and sweet potato chili: Cook ground turkey with sweet potatoes and vegetables like bell peppers and onions in a tomato-based sauce.

Zucchini and cashew stir-fry: Stir-fry zucchini and cashews with your favorite vegetables like mushrooms and bell peppers and serve with brown rice.

Butternut squash soup: Blend roasted butternut squash with chicken or vegetable broth for a creamy and flavorful soup option.

Cauliflower and chicken or tofu tacos: Substitute tortillas with lettuce leaves and fill with cauliflower "rice" and cooked chicken or tofu. Top with salsa and avocado for added flavor.