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Easy, Allergen-Rich Meal Ideas for the Whole Family!

Let's face it: weekly meal planning and prep for the family— especially if you're cooking for a baby or toddler— can sometimes feel like a LOT. Add into the mix that leading health organizations recommend introducing peanuts and other common food allergens early and often, once a baby starts solid foods, and you have to fit even more on your (literal and figurative) plate.*

If you're looking for easy ways to consistently incorporate common allergens into your little one's diet without having to create special one-off meals (who has the time?!), we've got some ideas! Our sample meal plan provides multiple options to ensure your little one is being exposed to common allergens, while providing your entire family with tasty and nutritious offerings. 


  1. Full-fat yogurt with fruit and MightyMe Nut Butter Puffs sprinkled on top (dairy, tree nuts and peanuts)
  2. Scrambled eggs with yolk and whites and a side of wheat toast, or Egg-in-the-Hole for a special twist (eggs and wheat)
  3. Pancakes or muffins: So many varieties and recipes to choose from, from sweet to savory! Top with MightyMe puffs, or incorporate flavors and spices like cinnamon for early flavor exposure (eggs and dairy)


  1. Tahini or hummus spread on wheat crackers (wheat and sesame)
  2. Peanut butter smoothie: Blend full-fat yogurt with Mission MightyMe Peanut Puffs, one banana and a little water until lump-free (dairy and peanuts)
  3. Classic PB&J: Everyone's favorite lunchtime dose of nostalgia! Add thinly sliced apples to mix it up for some extra crunch, or consider PB&J rolls (on tortillas) for variety (peanuts)


  1. Whole wheat pasta with sauce (wheat)
  2. Mashed or cubed tofu, sautéed vegetables and brown rice (soy)
  3. Mashed fish: Sardines, wild caught Alaskan salmon, arctic char and steelhead trout are options low in mercury (fish and shellfish)

We think feeding babies should be fun and stress-free, and we're here to help with our mighty resources! Don't forget to check out our recipes page for more mealtime inspo, and download our (free!) Early Allergen Introduction Guide, full of helpful tips for including allergens in your baby’s diet, and our Early Introduction Checklist, a simple way to track allergen introduction and ongoing inclusion. 


*FDA HEALTH CLAIM: For babies with an increased risk of peanut allergy (babies with severe eczema, egg allergy or both), introducing age-appropriate, peanut-containing foods as early as 4 months may reduce the risk of developing a peanut allergy. Caregivers should check with the baby’s healthcare provider before feeding the baby peanut-containing foods.