diet plan for elimination diet

If certain foods make you feel off, an elimination diet plan can help pinpoint the culprits. By cutting out and then slowly reintroducing foods, you'll discover what works best for your body. It's a practical way to find out how to feel your best every day.

Complete diet plan

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Diet plan grocery list

Chicken breast

Turkey

Salmon

Zucchini

Carrots

Spinach

Apples

Pears

Blueberries

Quinoa

Brown rice

Sweet potatoes

Olive oil

Coconut oil

Almond milk

Rice milk

Green beans

Lettuce

Beef

Lamb

Oats

Pumpkin

Butternut squash

Broccoli

Cauliflower

Rice crackers

Sunflower seeds

Hemp seeds

Basil

Parsley

Garlic

Ginger

Lemon

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Diet plan overview

The diet plan for elimination diet helps identify food sensitivities by removing and gradually reintroducing certain foods. It's a practical approach to discovering which foods work best for your body. This plan involves a systematic method to pinpoint and avoid foods that may cause discomfort or allergies.

By following this plan, you can tailor your diet to your specific needs and improve your overall well-being. It’s a methodical way to understand your body’s responses to different foods.

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Foods to eat

Plain Proteins: Stick to basic proteins like chicken, turkey, and fish, which are usually well-tolerated.
Simple Vegetables: Start with non-starchy veggies like zucchini, spinach, and carrots to monitor reactions.
Whole Grains: Try safe options like quinoa and brown rice for a base to your meals.
Fruits: Begin with fruits like apples and pears that are less likely to cause allergies.
Filtered Water: Drink plain water or herbal teas to keep hydrated without potential allergens.

✅ Tip

Keep a detailed food diary to track how your body responds to reintroduced foods and identify any triggers.

Foods not to eat

Processed Foods: Avoid processed and packaged foods that may contain hidden allergens.
Dairy Products: Skip milk, cheese, and other dairy items that can be common allergens.
Gluten-Containing Grains: Stay away from wheat, barley, and rye if you’re testing for gluten sensitivity.
Added Sugars: Limit foods with added sugars, which can complicate the elimination process.
Soy Products: Avoid soy and soy-based foods if you suspect a sensitivity to soy.

Main benefits

The diet plan for elimination diet helps identify specific food sensitivities, making it easier to tailor your diet to your body’s needs. It can reduce chronic discomfort by pinpointing and eliminating problematic foods. This plan also allows you to reintroduce foods systematically, helping you understand your body’s unique responses.

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

For the diet plan for elimination diet, save money by preparing simple meals with a few basic ingredients to avoid costly processed foods. Buy in bulk and freeze portions of safe foods to use later. Opt for generic brands of allowed foods and consider meal prepping to reduce waste and make the most of your grocery budget.

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Meal plan suggestion

Meal Plan for Elimination Diet

Day 1

Breakfast: Oats with blueberries and rice milk
Lunch: Grilled chicken breast with quinoa and spinach
Dinner: Baked salmon with sweet potatoes and broccoli
Snack: Apple slices with sunflower seeds

Calories: 1,800 Fat: 65g Carbs: 200g Protein: 120g

Day 2

Breakfast: Smoothie with almond milk, banana, and spinach
Lunch: Turkey and zucchini stir-fry with brown rice
Dinner: Grilled lamb with butternut squash and green beans
Snack: Rice crackers with pear slices

Calories: 1,850 Fat: 70g Carbs: 190g Protein: 130g

Day 3

Breakfast: Quinoa porridge with apple slices and coconut oil
Lunch: Beef and spinach salad with lemon dressing
Dinner: Baked chicken breast with pumpkin and broccoli
Snack: Carrot sticks with parsley and basil dip

Calories: 1,800 Fat: 60g Carbs: 200g Protein: 125g

Day 4

Breakfast: Oats with blueberries and rice milk
Lunch: Grilled chicken breast with quinoa and spinach
Dinner: Baked salmon with sweet potatoes and cauliflower
Snack: Apple slices with hemp seeds

Calories: 1,850 Fat: 65g Carbs: 195g Protein: 120g

Day 5

Breakfast: Smoothie with almond milk, banana, and spinach
Lunch: Turkey and zucchini stir-fry with brown rice
Dinner: Grilled lamb with butternut squash and green beans
Snack: Rice crackers with pear slices