Diet plan grocery list
Chicken breast
Salmon fillet
Ground turkey
Carrots
Broccoli
Spinach
Sweet potatoes
Quinoa
Brown rice
Almond milk
Blueberries
Strawberries
Apples
Bananas
Avocados
Zucchini
Cucumbers
Bell peppers
Tomatoes
Olive oil
Coconut oil
Garlic
Ginger
Lemons
Limes
Fresh basil
Fresh parsley
Eggs
Plain yogurt
Chickpeas
Lentils
Almonds
Sunflower seeds
Diet plan overview
The 14-day diet plan for elimination diet helps identify food sensitivities by removing certain foods from your diet. It focuses on whole, non-allergenic foods such as fruits, vegetables, and lean proteins. This plan is designed to help you pinpoint dietary triggers.
After the elimination phase, foods are gradually reintroduced to monitor reactions. It’s an effective way to discover and manage food sensitivities while maintaining a balanced diet.
Foods to eat
- Lean Proteins: Grass-fed meats, wild-caught fish, and organic poultry to avoid additives.
- Non-Starchy Vegetables: Zucchini, leafy greens, and bell peppers for vitamins and fiber.
- Fresh Fruits: Apples, pears, and berries that are low in allergens.
- Gluten-Free Grains: Quinoa, brown rice, and millet to avoid gluten sensitivity.
- Healthy Fats: Coconut oil, olive oil, and flaxseeds to support overall health.
✅ Tip
Rotate your protein sources each day to pinpoint potential food sensitivities that might be causing issues.
Foods not to eat
- Dairy Products: Milk, cheese, and yogurt that may cause inflammation.
- Gluten-Containing Grains: Wheat, barley, and rye to prevent gluten reactions.
- Nuts and Seeds: Peanuts, almonds, and sunflower seeds that might trigger allergies.
- Processed Foods: Packaged snacks, deli meats, and artificial sweeteners full of additives.
- Nightshades: Tomatoes, potatoes, and eggplants which can be inflammatory for some people.
Main benefits
The 14-day diet plan for elimination diet can help identify food sensitivities, leading to better overall health. It often results in reduced symptoms like bloating, headaches, and fatigue. This plan can enhance your understanding of how different foods affect your body. You might also experience clearer skin and better digestive health.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Pinpointing food sensitivities doesn't have to be a budget-buster. Focus on single-ingredient, whole foods like chicken breast, brown rice, and simple steamed vegetables. Rotate your protein sources each day to isolate potential triggers. Frozen vegetables are your budget ally here - they're flash-frozen at peak freshness and often cheaper than fresh options.
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Meal plan suggestion
14-Day Meal Plan for Elimination Diet
Day 1
- Breakfast: Smoothie with almond milk, banana, and blueberries
- Lunch: Grilled chicken breast with quinoa, steamed broccoli, and a squeeze of lemon
- Dinner: Baked salmon with sweet potatoes and steamed spinach
- Snack: Apple slices with a handful of almonds
Day 2
- Breakfast: Scrambled eggs with spinach and a side of sliced tomatoes
- Lunch: Quinoa salad with cucumber, bell peppers, and fresh parsley
- Dinner: Ground turkey stir-fry with zucchini, carrots, and garlic
- Snack: Plain yogurt with strawberries
Day 3
- Breakfast: Oatmeal with sliced bananas and a sprinkle of sunflower seeds
- Lunch: Chickpea salad with tomatoes, cucumbers, and fresh basil
- Dinner: Baked chicken breast with brown rice and steamed broccoli
- Snack: Blueberries and a handful of almonds
Day 4
- Breakfast: Smoothie with almond milk, spinach, banana, and strawberries
- Lunch: Lentil soup with carrots, zucchini, and garlic
- Dinner: Grilled salmon with quinoa and steamed spinach
- Snack: Apple slices with sunflower seeds
Day 5
- Breakfast: Scrambled eggs with spinach and a side of sliced tomatoes
- Lunch: Quinoa salad with cucumber, bell peppers, and fresh parsley
- Dinner: Ground turkey stir-fry with zucchini, carrots, and garlic
- Snack: Plain yogurt with blueberries
Day 6
- Breakfast: Oatmeal with sliced bananas and a sprinkle of sunflower seeds
- Lunch: Chickpea salad with tomatoes, cucumbers, and fresh basil
- Dinner: Baked chicken breast with brown rice and steamed broccoli
- Snack: Strawberries and a handful of almonds
Day 7
- Breakfast: Smoothie with almond milk, spinach, banana, and blueberries
- Lunch: Lentil soup with carrots, zucchini, and garlic
- Dinner: Grilled salmon with quinoa and steamed spinach
- Snack: Apple slices with sunflower seeds
Day 8
- Breakfast: Scrambled eggs with spinach and a side of sliced tomatoes
- Lunch: Quinoa salad with cucumber, bell peppers, and fresh parsley
- Dinner: Ground turkey stir-fry with zucchini, carrots, and garlic
- Snack: Plain yogurt with strawberries
Day 9
- Breakfast: Oatmeal with sliced bananas and a sprinkle of sunflower seeds
- Lunch: Chickpea salad with tomatoes, cucumbers, and fresh basil
- Dinner: Baked chicken breast with brown rice and steamed broccoli
- Snack: Blueberries and a handful of almonds
Day 10
- Breakfast: Smoothie with almond milk, spinach, banana, and strawberries
- Lunch: Lentil soup with carrots, zucchini, and garlic
- Dinner: Grilled salmon with quinoa and steamed spinach
- Snack: Apple slices with sunflower seeds
Day 11
- Breakfast: Scrambled eggs with spinach and a side of sliced tomatoes
- Lunch: Quinoa salad with cucumber, bell peppers, and fresh parsley
- Dinner: Ground turkey stir-fry with zucchini, carrots, and garlic
- Snack: Plain yogurt with blueberries
Day 12
- Breakfast: Oatmeal with sliced bananas and a sprinkle of sunflower seeds
- Lunch: Chickpea salad with tomatoes, cucumbers, and fresh basil
- Dinner: Baked chicken breast with brown rice and steamed broccoli
- Snack: Strawberries and a handful of almonds
Day 13
- Breakfast: Smoothie with almond milk, spinach, banana, and blueberries
- Lunch: Lentil soup with carrots, zucchini, and garlic
- Dinner: Grilled salmon with quinoa and steamed spinach
- Snack: Apple slices with sunflower seeds
Day 14
- Breakfast: Scrambled eggs with spinach and a side of sliced tomatoes
- Lunch: Quinoa salad with cucumber, bell peppers, and fresh parsley
- Dinner: Ground turkey stir-fry with zucchini, carrots, and garlic
- Snack: Plain yogurt with strawberries
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024