90 30 50 diet plan for elimination diet
If you’re on an elimination diet to identify food sensitivities, the 90 30 50 diet can provide a structured yet flexible framework. It ensures you get essential nutrients while you gradually reintroduce foods. This method helps maintain balanced nutrition and supports digestive health during the process.
Diet plan grocery list
Chicken breast
Salmon
Ground turkey
Quinoa
Brown rice
Sweet potatoes
Broccoli
Spinach
Avocado
Almonds
Olive oil
Eggs
Greek yogurt
Cottage cheese
Blueberries
Apples
Oranges
Bell peppers
Cauliflower
Green beans
Asparagus
Tofu
Turkey bacon
Almond butter
Black beans
Lentils
Chia seeds
Flaxseeds
Walnuts
Strawberries
Brussels sprouts
Kale
Goat cheese
Diet plan overview
The 90 30 50 diet plan for elimination diet serves as a structured approach to identify food sensitivities or allergies. By adhering to the guidelines of consuming at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats, the diet not only supports overall health but also systematically eliminates common allergens. It starts with a focus on whole, unprocessed foods to minimize the risk of reactions.
During the elimination phase, you'll remove potential trigger foods like gluten, dairy, and soy, gradually reintroducing them to monitor responses. This careful monitoring helps pinpoint specific dietary triggers, making it easier to customize a long-term eating plan that avoids these foods.
Foods to eat
- Lean Meats: Chicken, turkey, and lamb that are least likely to cause reactions.
- Non-Starchy Vegetables: Zucchini, carrots, and leafy greens are generally well-tolerated.
- Healthy Oils: Olive oil and coconut oil for cooking.
- Simple Grains: White rice and quinoa are often safe options.
- Herbal Teas: Chamomile and peppermint for hydration and comfort.
✅ Tip
Add ground flaxseed to your morning smoothie for a fiber-packed elimination diet option that fits perfectly into your daily 30 grams goal.
Foods not to eat
- Dairy: Milk, cheese, and butter can cause digestive issues.
- Gluten: Avoid wheat, barley, and rye products.
- Nightshades: Tomatoes, potatoes, and peppers may trigger reactions.
- Legumes: Beans and soy can be problematic for some people.
- Nuts and Seeds: Can cause allergic reactions in sensitive individuals.
Main benefits
The 90 30 50 diet plan for elimination diet simplifies identifying food intolerances by focusing on safe proteins like poultry and fish, low-FODMAP fiber sources, and healthy fats like coconut oil. This approach reduces gut inflammation and helps reveal specific food sensitivities without compromising nutrition. Incorporating nutrient-dense foods like leafy greens ensures essential vitamins are not lost during the elimination phase.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
While on the 90 30 50 diet plan and following an elimination diet, lean on simple, whole foods like eggs, chicken breast, and sweet potatoes. Buy large bags of quinoa or brown rice to meet your fiber needs. Avocado oil is a great neutral fat source that can replace butter in cooking. Purchase seasonal fruits and veggies for extra fiber and nutrients. Make your own elimination-friendly snacks, like homemade granola or seed crackers, to save money.
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Elimination Diet
Day 1
- Breakfast: Scrambled eggs with spinach and bell peppers
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potato and asparagus
- Snack: Greek yogurt with blueberries and chia seeds
Day 2
- Breakfast: Omelette with kale, mushrooms, and goat cheese
- Lunch: Turkey bacon and avocado salad with mixed greens
- Dinner: Stir-fried tofu with cauliflower rice and green beans
- Snack: Cottage cheese with sliced strawberries and flaxseeds
Day 3
- Breakfast: Greek yogurt with sliced almonds and apple chunks
- Lunch: Lentil soup with spinach and bell peppers
- Dinner: Grilled turkey burgers (ground turkey) with a side of brussels sprouts
- Snack: Almond butter on whole-grain toast with banana slices
Day 4
- Breakfast: Smoothie with spinach, avocado, orange, and walnuts
- Lunch: Baked chicken breast with roasted sweet potatoes and broccoli
- Dinner: Pan-seared salmon with quinoa and sautéed kale
- Snack: Hard-boiled eggs and carrot sticks
Day 5
- Breakfast: Cottage cheese with diced pineapple and chia seeds
- Lunch: Black bean salad with avocado, diced tomatoes, and bell peppers
- Dinner: Stir-fried ground turkey with brussels sprouts and brown rice
- Snack: Greek yogurt with sliced strawberries and almonds
Day 6
- Breakfast: Smoothie bowl with spinach, banana, and mixed seeds (chia, flaxseeds)
- Lunch: Quinoa salad with grilled vegetables (bell peppers, asparagus, green beans)
- Dinner: Baked tofu with cauliflower and a side of steamed green beans
- Snack: Apple slices with almond butter
Day 7
- Breakfast: Scrambled tofu with spinach and mushrooms
- Lunch: Lentil and vegetable stew with carrots and kale
- Dinner: Grilled salmon with a side of roasted asparagus and mixed greens
- Snack: A handful of walnuts with orange segments
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 May 13, 2024
- Updated on Nov 1, 2024