What would a sample daily meal plan for my child with Autism look like?

Here’s a sample 1-day meal plan for a child with autism, based on a Gluten-Free, Casein-Free (GFCF) approach with whole foods, limited sugar, and support for gut and brain health. It is important to note that we do not recommend restrictive diets for children with Autism unless there is evidence of benefit in the individual child.

Breakfast:

Banana-Oat Pancakes (gluten- and dairy-free)

• Made with mashed banana, gluten-free oats, egg (or flax egg), and a splash of almond or oat milk.
• Cooked in olive or coconut oil.

Side: Fresh blueberries or strawberries.

Drink: Calcium-fortified almond milk or water.

Why it works: High in fiber, mild in flavor, and free from common allergens. Bananas and oats help with satiety and energy; berries support brain health.

Morning Snack:

Sliced apple with sunflower seed butter (or almond butter if tolerated).

Why it works: Provides healthy fats and natural sweetness without refined sugar.

Lunch:

Grilled turkey and avocado wrap

• Sliced turkey breast (nitrate-free).
• Sliced avocado.
• Spinach or lettuce.
• Wrapped in a gluten-free tortilla.

Side: Carrot sticks or cucumber slices.

Drink: Water or naturally flavored sparkling water.

Why it works: Protein and healthy fats for energy and focus; crunchy vegetables for sensory satisfaction.

Afternoon Snack:

Non-dairy yogurt parfait.

• Coconut or almond milk yogurt.
• Topped with gluten-free granola and chia seeds.

Why it works: Probiotics for gut health, with added fiber and omega-3s from chia.

Dinner:

Baked salmon (or grilled chicken if preferred).

• Light seasoning (lemon, garlic, herbs).

Side 1: Roasted sweet potato wedges.
Side 2: Steamed broccoli with olive oil drizzle.

Why it works: Salmon provides omega-3s; sweet potatoes give steady energy; broccoli supports detox and digestion.

Optional Evening Snack (if needed)

Warm gluten-free oatmeal with cinnamon.

• Can be made with oat or almond milk.
• Add a touch of maple syrup or mashed banana for sweetness.

Side 1: Roasted sweet potato wedges.
Side 2: Steamed broccoli with olive oil drizzle.

Why it works: Warming and calming—ideal for winding down before bedtime.

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