diet plan for elimination diet
Listonic team
Updated on Nov 1, 2024
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
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.
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
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
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🔥: 1,800Fat💧: 65gCarbs🌾: 200gProtein🥩: 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🔥: 1,850Fat💧: 70gCarbs🌾: 190gProtein🥩: 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🔥: 1,800Fat💧: 60gCarbs🌾: 200gProtein🥩: 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🔥: 1,850Fat💧: 65gCarbs🌾: 195gProtein🥩: 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
- Calories🔥: 1,850Fat💧: 70gCarbs🌾: 190gProtein🥩: 130g
Day 6
- 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🔥: 1,800Fat💧: 60gCarbs🌾: 200gProtein🥩: 125g
Day 7
- 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🔥: 1,800Fat💧: 65gCarbs🌾: 200gProtein🥩: 120g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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