A meal plan for a nut-free kitchen.
Many families cook without nuts, whether because of a child’s allergy, a school policy or a household preference. At dinner it’s mostly a matter of knowing where nuts tend to appear, such as pesto, satay sauces, some curries, baked crusts and nut oils, and having reliable substitutes ready, like sunflower seeds, pumpkin seeds and toasted breadcrumbs.
This sample week is written without peanuts or tree nuts. Where a recipe would traditionally use nuts, it uses seeds or other ingredients instead, so dinners keep their crunch and richness. Proteins include fish, chicken, legumes and tofu. Recipes are only one part of a nut-free kitchen, though. Packaged foods can contain nuts or be made in facilities that handle them, so read every label, every time. If your household manages a diagnosed nut allergy, follow the advice of your doctor or allergist and a registered dietitian.
Free to start. No card.
A sample week of five dinners.
One idea for Monday to Friday, with roughly how long each takes and why it earns its place. Swap any night; ARK Table rebuilds the list.
- Monday35 min
Pumpkin seed and herb crusted salmon with roasted carrots
Pumpkin seeds give the crust that nutty crunch without any nuts.
- Tuesday25 min
Chicken and vegetable stir-fry with sunflower seed sauce
Sunflower seed butter replaces peanut sauce in a familiar weeknight stir-fry.
- Wednesday25 min
Basil and spinach pesto pasta with white beans
A pesto made with sunflower seeds and olive oil, plus beans for protein.
- Thursday40 min
Moroccan chickpea and vegetable tagine with couscous
Warm spices and dried apricots, with no almonds as garnish.
- Friday30 min
Crispy baked cod with lemon and seeded breadcrumbs
Breadcrumbs with sesame or sunflower seeds give a golden crust.
Sample dinners for planning inspiration. Times are approximate and include prep.
Making this week your own.
Families with a nut-free kitchen often keep a short list of trusted brands for staples like breadcrumbs, seeds, sauces and bread. It saves time at the store and reduces the chance of a mistake. Share the list with anyone who cooks for your family, such as grandparents or babysitters, and remind them to check labels too, since products can change.
If your child’s school is nut-free, this plan’s leftovers can often go straight into the lunch box, once you’ve checked them against the school’s policy.
Tips that make this week work.
Know where nuts hide at dinner
Pesto, satay and peanut sauces, some curry pastes, nut oils, crusts and garnishes are common sources. Plan swaps before you cook.
Use seeds for crunch and richness
Sunflower, pumpkin and sesame seeds can replace nuts in crusts, sauces and toppings. Check that seeds are also suitable for your family.
Read labels every time
Look for nuts in the ingredients and for precautionary statements. Recipes and manufacturing can change. For medical needs, consult your doctor or a registered dietitian.
Make your own sauces
Homemade pestos, dressings and stir-fry sauces let you control every ingredient rather than relying on packaged sauces.
Questions, answered.
What can I use instead of nuts in recipes?
Sunflower, pumpkin and sesame seeds work in crusts, pestos and toppings. Sunflower seed butter can replace peanut butter in sauces. Toasted breadcrumbs add crunch to bakes.
Does a nut-free recipe mean the meal is suitable for an allergy?
No. A recipe alone can’t promise that. Ingredients and manufacturing practices vary, so check every label, and follow your doctor’s or allergist’s advice for managing an allergy.
Can ARK Table plan nut-free weeks?
Yes. You can mark nuts as something your household avoids, and ARK Table will suggest dinners written without them. You still need to check packaged ingredient labels.
Related meal plans.
See all 50 meal plans- Dairy-freeA dairy-free family meal planA dairy-free family dinner plan with creamy, satisfying meals made without milk, butter or cheese. Five sample dinners, label tips and FAQs.
- Egg-freeAn egg-free family meal planAn egg-free family dinner plan with weeknight recipes written without eggs, plus swaps for binding and breading. Label-reading tips and FAQs.
- Soy-freeA soy-free family meal planA soy-free family meal plan with flavorful weeknight dinners written without soy sauce, tofu or edamame. Swaps, label tips and FAQs.
- Back to schoolA back-to-school family meal planA back-to-school meal plan for families: fast weeknight dinners, after-activity timing and lunch-box leftovers for the first weeks of term.
Plan your own week, free.
Tell ARK Table who’s at the table and how much time you have. It plans the dinners, sizes every portion and builds one grocery list for any store.
Savings meter: up to $4,400/yr*
*Illustrative family-of-four budgets. Your savings will vary.
ARK Table by ARK Wellness is a food-planning tool, not medical advice. Always check labels on packaged foods, every time you buy them. For allergies or any medical need, consult your doctor or a registered dietitian. ARK never labels a recipe as suitable for an allergy.