Botanically it's a fruit, and most people with tree-nut allergies tolerate it. Allergies to coconut do exist, and Meal Planner Pro's nut filter leaves it out to be safe.

Can I still eat Thai or Indian food without nuts?

Yes. Choose dishes built on tomato, onion, coconut milk or yogurt rather than nut pastes, and skip toppings like crushed peanuts and cashews. Ask restaurants about cross-contact.

Meal Plan

Nut-free meal plan: 7 days without peanuts or tree nuts

This nut-free meal plan leaves out peanuts and every tree nut (almonds, cashews, walnuts, hazelnuts, pistachios, pecans and the rest) for a week, and replaces them with seeds, beans and dairy for crunch, protein and healthy fats.

It also lists the foods where nuts hide, from pesto to curry sauces, and works out one full day ingredient by ingredient with calories and macros from USDA data.

Updated October 22, 2026

Sample day

1,710 kcal

Protein

121 g · 28%

Carbs

197 g · 45%

Fat

52 g · 27%

How to plan a nut-free week

Use seeds for crunch and fat. Pumpkin, sunflower and chia seeds stand in for nuts on yogurt, salads and porridge; check that sunflower seed butter was made on nut-free lines.
Be careful with cuisines that rely on nuts. Satay, korma, pesto, mole, baklava and many Middle Eastern rice dishes use peanuts or tree nuts.
Cross-contact matters for allergies. Bakeries, ice-cream shops and some takeaway kitchens handle nuts constantly, so 'no nuts in the recipe' isn't the same as nut-free.
Peanuts are a legume, not a nut, but they cause some of the most serious reactions. Most nut-free plans avoid both.

Your 7-day nut-free meal plan

Day 1 is the sample day worked out below.

Day 1
breakfast
Greek yogurt with oats, strawberries and pumpkin seeds
lunch
Turkey and hummus wholemeal wrap with salad
snack
Banana and a boiled egg
dinner
Beef and vegetable stir-fry with rice (no peanuts or cashews)
Day 2
breakfast
Porridge with sunflower seeds and berries
lunch
Chicken and vegetable soup with bread
snack
Yogurt
dinner
Salmon with rice and broccoli
Day 3
breakfast
Eggs on toast
lunch
Tuna and bean salad
snack
Apple and cheese
dinner
Spaghetti bolognese with salad
Day 4
breakfast
Yogurt with oats and pumpkin seeds
lunch
Leftover bolognese in a baked potato
snack
Banana
dinner
Chicken fajitas with corn tortillas
Day 5
breakfast
Smoothie with banana, oats and milk
lunch
Lentil and vegetable curry with rice
snack
Popcorn
dinner
Baked cod with potatoes and peas
Day 6
breakfast
Toast with sunflower seed butter
lunch
Egg and salad sandwich
snack
Grapes
dinner
Beef stew with mashed potatoes
Day 7
breakfast
Pancakes with fruit
lunch
Leftover stew
snack
Hummus and vegetables
dinner
Chicken tikka with rice and raita (check the marinade)

A sample day with calories and macros

Day 1, weighed ingredient by ingredient. Rice, pasta, beans, lentils and meat are cooked weights.

Breakfast: Greek yogurt with oats, strawberries and pumpkin seeds

420 kcal

Ingredient	Amount	kcal	Protein	Carbs	Fat
Plain non-fat Greek yogurt	200 g	118	20.4	7.2	0.8
Rolled oats, dry	40 g	152	5.3	27.1	2.6
Strawberries	120 g	38	0.8	9.2	0.4
Pumpkin seeds	15 g	86	4.5	2.2	7.4
Honey	10 g	30	0.0	8.2	0.0

Lunch: Turkey and hummus wholemeal wrap with salad

440 kcal

Ingredient	Amount	kcal	Protein	Carbs	Fat
Whole-wheat pita	70 g	183	6.9	39.1	1.2
Turkey breast, roasted	90 g	132	27.1	0.0	1.9
Hummus	40 g	95	3.1	6.0	7.1
Lettuce	40 g	6	0.5	1.1	0.1
Tomatoes	60 g	11	0.5	2.3	0.1
Cucumber	60 g	9	0.4	2.2	0.1

Snack: Banana and a boiled egg

180 kcal

Ingredient	Amount	kcal	Protein	Carbs	Fat
Banana	120 g	107	1.3	27.4	0.4
Eggs	50 g	72	6.3	0.4	4.8

Dinner: Beef and vegetable stir-fry with rice (no peanuts or cashews)

670 kcal

Ingredient	Amount	kcal	Protein	Carbs	Fat
Lean minced beef (90%), cooked	120 g	276	34.1	0.0	14.4
Broccoli, cooked	120 g	42	2.9	8.6	0.5
Red pepper	80 g	21	0.8	4.8	0.2
Soy sauce	15 g	8	1.2	0.7	0.1
Vegetable oil	10 g	88	0.0	0.0	10.0
White rice, cooked	180 g	234	4.8	50.7	0.5

Day total: about 1,710 kcal, with 121 g protein, 197 g carbs and 52 g fat. To fit your own target, multiply every amount by your daily calories divided by 1,710; the macro calculator gives you that target.

Estimates from per-100 g values in USDA FoodData Central (SR Legacy). Brands, recipes and cooking change the real numbers.

Nut swaps that work

Almonds or walnuts on porridge: pumpkin or sunflower seeds
Peanut butter: sunflower seed butter
Pesto: basil, olive oil, garlic and parmesan, or sunflower seeds
Almond flour in baking: oat flour or plain flour
Cashew cream: blended white beans or Greek yogurt
Nut milk: dairy, soy or oat milk

Where nuts hide

Pesto, satay, korma, mole and romesco sauces.
Cereal bars, granola, muesli, biscuits, cakes, chocolate and ice cream.
Vegan and 'free-from' products often use nuts in place of dairy.
Labels: marzipan, praline, nougat, frangipane and 'may contain nuts'.

How Meal Planner Pro handles it

Choose Nuts in the quiz's allergy question. It excludes peanuts and tree nuts together, and the planner also treats coconut as a nut.
It also leaves out nut products such as marzipan, praline, nougat and frangipane.
Allergies come before everything else in your plan, including your cuisines: a traditional dish is adapted rather than served with an ingredient you've excluded.
Exclusion works from ingredient names, so it can't see what is inside a packaged product. Always read labels and 'may contain' warnings, especially for a severe allergy.

General information, not medical advice. If you have a food allergy, a health condition, are pregnant or take medication, talk to your doctor, allergist or a registered dietitian before changing your diet. Our editorial policy

Get your own nut-free week

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Frequently Asked Questions

Most people with nut allergies can eat seeds, as they are botanically different. Some people also react to sesame or other seeds, so check with your allergist, and buy seeds packed on nut-free lines.

Sources: USDA FoodData Central records used

Plain non-fat Greek yogurt: Yogurt, Greek, plain, nonfat (FDC 170894)
Rolled oats, dry: Cereals, oats, regular and quick, not fortified, dry (FDC 173904)
Strawberries: Strawberries, raw (FDC 167762)
Pumpkin seeds: Seeds, pumpkin and squash seed kernels, roasted, without salt (FDC 170557)
Honey: Honey (FDC 169640)
Whole-wheat pita: Bread, pita, whole-wheat (FDC 174916)
Turkey breast, roasted: Turkey, whole, breast, meat only, cooked, roasted (FDC 171496)
Hummus: Hummus, commercial (FDC 174289)
Lettuce: Lettuce, green leaf, raw (FDC 169249)
Tomatoes: Tomatoes, red, ripe, raw, year round average (FDC 170457)
Cucumber: Cucumber, with peel, raw (FDC 168409)
Banana: Bananas, raw (FDC 173944)
Eggs: Egg, whole, raw, fresh (FDC 171287)
Lean minced beef (90%), cooked: Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned (FDC 171794)
Broccoli, cooked: Broccoli, cooked, boiled, drained, without salt (FDC 169967)
Red pepper: Peppers, sweet, red, raw (FDC 170108)
Soy sauce: Soy sauce made from soy and wheat (shoyu) (FDC 174277)
Vegetable oil: Oil, corn and canola (FDC 169867)
White rice, cooked: Rice, white, long-grain, regular, enriched, cooked (FDC 168878)

Nut-free meal plan: 7 days without peanuts or tree nuts

How to plan a nut-free week

Your 7-day nut-free meal plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7