Migraine diet meal plan, same times, every day.
A week of four regular meals at about 2,000 to 2,150 calories a day, built without aged cheese, processed meat or alcohol. Regular meals and enough water come first. Alma can fit it to your goal.
Built from NINDS and Mayo Clinic advice.
The rules
Three habits do most of the work
Eat at the same times daily
Skipped meals can be a trigger, so keep four meals on a clock.
Drink water through the day
Keep a bottle going through the day.
Go easy on caffeine
Too much can trigger an episode, so keep to the amount you know suits you.
Sample week
Seven days of migraine-friendly meals
About 2,042 to 2,157 calories a day, four meals at steady times. Scale portions to your needs. Find your number
A sudden, severe headache unlike any you have had before, or a change in your usual pattern, needs care right away. This plan does not replace your clinician's advice.
Day 1Monday
BreakfastOatmeal with banana and peanut butter1 cup cooked rolled oats, 1 banana, 1 tbsp peanut butter, 1 cup 2% milk, cinnamon
LunchChicken and rice bowl with cucumber4 oz chicken, 1 cup cooked brown rice, 1 cup cucumber and tomato, ½ cup edamame, 1 tbsp olive oil, lemon
SnackApple with peanut butter and crackers1 apple, 1 tbsp peanut butter, 3 whole-grain crackers, 1 cup 2% milk
DinnerBaked chicken with potatoes and green beans5 oz chicken breast, 1 cup boiled potatoes, 1½ cups green beans, 1 tbsp olive oil, 1 whole-wheat roll
About 2,160 kcal129 g protein33 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with toast and melon2 eggs scrambled in 1 tsp butter, 1 slice whole-grain toast, 1 cup cantaloupe, ½ cup blueberries, 1 cup 2% milk
- LunchChicken and quinoa soup with sourdough1½ cups chicken and quinoa soup, 1 slice sourdough, 1 oz fresh mozzarella, 1 hard-cooked egg, 1 cup steamed green beans
- SnackYogurt with strawberries and granola1 cup 2% Greek yogurt, 1 cup strawberries, ⅓ cup granola
- DinnerShrimp with rice noodles and bok choy5 oz shrimp, 1½ cups cooked rice noodles, 3 cups bok choy and peppers, 1 tbsp sesame oil, 1 tbsp peanuts
About 2,080 kcal136 g protein24 g fiber
Day 3Wednesday
- BreakfastCottage cheese with peach and almonds¾ cup low-fat cottage cheese, 1 peach, 1 oz almonds, 1 slice sourdough, 1 tsp honey
- LunchLentil soup with sourdough and ricotta1½ cups lentil and vegetable soup, 1 slice sourdough, ¾ cup ricotta, 1 hard-cooked egg
- SnackOrange with almonds and toast1 orange, 1 oz almonds, 1 slice whole-grain toast
- DinnerBaked salmon with rice and snow peas5 oz salmon, 1 cup cooked white rice, 1½ cups snow peas, 1 tbsp olive oil, lemon
About 2,120 kcal135 g protein29 g fiber
Day 4Thursday
- BreakfastWaffles with yogurt and blueberries2 whole-grain waffles, ½ cup plain yogurt, ½ cup blueberries, 1 tbsp almond butter
- LunchChicken and potato salad with greens4 oz chicken, 1 cup boiled potatoes, 2 cups mixed greens, 2 tbsp vinaigrette, 1 oz fresh mozzarella
- SnackPear with walnuts and milk1 pear, 1 oz walnuts, 1 cup 2% milk
- DinnerRoast chicken with squash and rice5 oz chicken breast, 1 cup roasted squash, 1 cup cooked white rice, 2 tsp olive oil, sage
About 2,040 kcal119 g protein28 g fiber
Day 5Friday
- BreakfastYogurt parfait with granola and banana1 cup 2% Greek yogurt, ⅓ cup granola, 1 banana, 1 slice whole-grain toast
- LunchBaked potato with cottage cheese and broccoli1 large baked potato, ¾ cup cottage cheese, 1½ cups steamed broccoli, 1 tsp olive oil, 1 slice whole-grain bread
- SnackCrackers with hummus and an orange⅓ cup hummus, 6 whole-grain crackers, 1 orange
- DinnerBeef and pepper stir-fry with soba4 oz flank steak, 1½ cups cooked soba, 2 cups peppers and bok choy, 1 tbsp canola oil, ginger, ½ cup edamame
About 2,140 kcal125 g protein37 g fiber
Day 6Saturday
- BreakfastYogurt with mango, oats and pistachios1 cup 2% Greek yogurt, ½ cup mango, ⅓ cup rolled oats, 1 oz pistachios
- LunchChicken and avocado rice salad4 oz chicken, 1 cup cooked white rice, ½ avocado, 1 cup cucumber and tomato, 1 tbsp olive oil, lime
- SnackApple with cottage cheese and walnuts1 apple, ¾ cup cottage cheese, 1 tbsp walnuts
- DinnerRoast pork with potatoes and green beans4 oz roast pork loin, 1 cup boiled potatoes, 1½ cups green beans, 1 tbsp olive oil, 1 slice whole-grain bread
About 2,110 kcal136 g protein29 g fiber
Day 7Sunday
- BreakfastFrench toast with strawberries2 slices whole-grain bread dipped in 1 egg and ½ cup milk, 1 cup strawberries, 1 tbsp maple syrup
- LunchChicken and barley soup with mozzarella2 cups chicken and barley soup, 1 slice sourdough, 1 oz fresh mozzarella
- SnackKiwi with almonds and milk2 kiwis, 1 oz almonds, 1 tbsp chia seeds, 1 cup 2% milk
- DinnerRoast chicken with polenta and spinach5 oz chicken breast, 1 cup cooked polenta, 2 cups wilted spinach, ½ cup peas, 1 tbsp olive oil, 1 slice whole-grain bread
About 2,100 kcal128 g protein36 g fiber
Shopping list
What to buy
Most days
Chicken, fish and eggsChicken breast, salmon, shrimp, pork loin, flank steak, eggschicken breastsalmonegg
Fresh dairyMilk, plain yogurt, cottage cheese, ricotta, fresh mozzarellagreek yogurtcottage cheese
Now and then
Fresh cheeses such as cottage cheese, ricotta and mozzarella are in this week. Aged cheese is out.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods trigger migraines?
Triggers differ from person to person, and food is only one of them. Mayo Clinic lists alcohol, especially wine, and too much caffeine among the common ones, and NINDS lists low blood sugar, skipped meals and drinking too much alcohol. A food and symptom diary over a few weeks tells you more than any general list.
Should you cut out aged cheese or alcohol?
Not automatically. Mayo Clinic says aged cheeses and salty and processed foods might trigger migraines, and that alcohol, especially wine, can. Triggers differ from person to person, so a diary over a few weeks is the honest way to test this for yourself. This week leaves out aged cheese, processed meat and alcohol.
Does skipping meals cause migraines?
For some people it does. NINDS lists low blood sugar and skipped meals as a trigger for an episode, and Mayo Clinic lists skipping meals too. That is the reason this plan keeps four meals at roughly the same times each day, with a snack that travels well.
How much caffeine is okay with migraine?
It depends on your own threshold. Mayo Clinic notes that too much caffeine can trigger an episode, and NINDS notes that small amounts may help relieve symptoms early in an episode. Neither gives a number, so ask your clinician what suits you.
Do magnesium or riboflavin help?
NINDS notes that many supplements sold for migraine have not been thoroughly tested, and that combinations of some medicines and supplements can cause unwanted, even dangerous, side effects. Ask your clinician before you start magnesium, riboflavin or anything else, and let them check it against what you already take. This page gives no doses.
How many calories is this meal plan?
About 2,042 to 2,157 calories a day, with 24 to 37 grams of fiber and 119 to 136 grams of protein. Your needs depend on your size and activity, so scale portions up or down. On a day when eating is hard, keep the fluids going and add an easy snack.
How does Alma help with migraine?
Log a meal by photo, voice or text in about 10 seconds, and Alma records what you ate and when, which is what a trigger diary needs. Each meal also gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. The food and symptom diary pairs the two over a few weeks.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.