Posted by Jamie McGuire
on May 28, 2026
If you've been following along you know I've been navigating MCAS, Mast Cell Activation Syndrome. One of the biggest game changers for me has been what I eat.
Just really clean, simple, fresh food cooked the right way.
Before I get into the recipes I want to say this clearly: this is what works for me. MCAS is incredibly individual. Your triggers are yours. Your tolerances are yours. Use this as inspiration, not a prescription. Start slow, pay attention to your body, and trust your reactions above anything you read online, including this.
A Few Things That Matter With MCAS Cooking
Fresh is everything. Histamine builds in food the longer it sits. I cook everything fresh, no leftovers, no meal prep sitting in the fridge overnight. I know it sounds like, and it is frustrating at times, I'm not going to sugar coat that.
My protein sources matter. My beef and chicken come from a local farm in Oklahoma, Prairie Creek Farms. 100% grass fed and finished beef, pasture raised corn and soy free chicken. My fish comes from Seatopia — regenerative, sustainable, flash frozen, and as clean as it gets. Everything arrives frozen. I defrost the day before or same day and cook as soon as possible after thawing.
I cook all my protein in a stainless steel pan. No non-stick coatings, no chemicals. Just a good pan, good fat, and heat.
Salt and pepper is enough. Keeping it simple to avoid any possible triggers.
The Grocery List
Protein
- Chicken breast - pasture raised, corn & soy free (if possible)
- Grass fed/grass finished filet mignon
- Grass fed/grass finished ground beef (for smash burgers)
- Grass fed/grass finished ground beef (for rice bowl)
- Salmon (the best quality you can source - mine is from Seatopia)
Produce
- Organic broccoli
- Organic green beans
- Organic asparagus
- Organic bok choy
- Fresh garlic
- Fresh ginger
- Green onions
Pantry & Frozen
- Organic jasmine rice
- Tallow french fries (Jesse & Ben's)
- Avocado oil mayo
- Yellow mustard
- Coconut oil
- Grass fed butter
- Sea salt & black pepper
- Garlic powder
The Recipes
01 — Chicken & Broccoli
Simple, clean, protein-forward.
What you need
- Pasture raised chicken breast, cubed
- Organic broccoli florets
- Grass fed butter
- Salt & pepper
How to make it
Heat your stainless steel pan over medium-high heat. Add a small amount of butter or tallow and let it get hot. Season your cubed chicken generously with salt and pepper. Add to the pan in a single layer — don't crowd it. Cook 3–4 minutes per side until golden and cooked through. Set aside to rest.
In a separate pan or steamer, steam broccoli florets until just tender — about 4–5 minutes. You want a little bite still, not mushy. Finish with a generous pat of grass fed butter and a pinch of salt.
Plate together and eat immediately.
02 — Grass Fed Filet, Tallow Fries & Green Beans
This one feels like a treat but it's just good food done right.
What you need
- Grass fed/grass finished filet mignon
- Organic green beans
- Tallow French Fries (Jesse & Ben's)
- Grass fed butter
- Salt & pepper
How to make it
Pull your filet out of the fridge 15–20 minutes before cooking so it comes to room temperature. Pat completely dry — this is what gives you a good sear. Season generously on all sides with salt and pepper.
Heat your stainless steel pan over high heat until it's very hot. Add a small amount of butter and place your filet in the pan. Sear 3–4 minutes per side for medium rare, depending on thickness. Let it rest for at least 5 minutes before cutting.
While the steak rests, cook your tallow fries according to package directions and steam green beans until just tender. Finish with butter and salt.
Plate together. Eat immediately.
03 — Smash Burger & Tallow Fries
Comfort food that actually loves you back.
What you need
- Grass fed/grass finished ground beef
- Avocado oil mayo
- Yellow mustard
- Tallow french fries (Jesse & Ben's)
- Salt & pepper
How to make it
Cook your tallow fries according to package directions.
For the smash burger — divide your ground beef into loosely formed balls, roughly 3–4oz each. Heat your stainless steel pan over high heat until very hot. Place the ball in the pan and immediately smash it flat with a spatula — press hard and hold for 10 seconds. Season the top with salt and pepper. Cook 2 minutes until the edges are crispy and brown, then flip once and cook another minute.
Serve with avocado oil mayo and mustard on the side. Fries straight from the oven. Eat immediately.
04 — Salmon & Asparagus
This is the meal that makes me feel the most nourished.
What you need
- Salmon fillet
- Organic asparagus
- Grass fed butter
- Salt & pepper
How to make it
Pat your salmon completely dry. Season both sides with salt and pepper. Heat your stainless steel pan over medium-high heat and add a small pat of butter. Place salmon skin side down and press gently for the first 30 seconds so the skin makes full contact with the pan. Cook 4–5 minutes skin side down, then flip and cook another 2–3 minutes depending on thickness. You want the center just barely opaque.
While the salmon cooks, steam or roast asparagus until just tender. Finish with butter and salt.
Plate and eat immediately.
05 — Ground Beef Rice Bowl with Bok Choy
The most grounding meal in my rotation. Something about this one just feels like medicine.
What you need
- Grass fed/grass finished ground beef
- Organic jasmine rice
- Organic bok choy
- Coconut oil
- Fresh garlic
- Fresh ginger
- Green onions
- Salt, pepper & a little garlic powder
How to make it
Cook jasmine rice according to package directions, substituting coconut oil for butter or oil. Fluff and season lightly with salt.
In your stainless steel pan over medium-high heat, brown ground beef breaking it apart as it cooks. Season with salt, pepper, and a little garlic powder. Cook until no pink remains. Set aside.
In the same pan add a little coconut oil over medium heat. Add freshly minced garlic and grated ginger — just a minute until fragrant. Add bok choy and toss to coat. Cook 3–4 minutes until wilted but still has some texture. Finish with sliced green onions.
Build your bowl — rice on the bottom, beef, then bok choy. Eat immediately.
One Last Thing
None of this is medical advice. I'm not a doctor and MCAS is complex enough that what works beautifully for me might not work for you at all. These meals have been part of what's helping me feel better — calmer, less reactive, more energized — and I wanted to share them in case they help you too.
If you want to go deeper on MCAS — what it is, how it affects your skin, and everything else I've been doing to manage it — I have a full blog post dedicated to it, MCAS: What It Is, How I Figured Out I Had It, and Everything I Use to Heal It
Xo,
Jamie