F-factor diet plan for elimination diet

If you need to cut out certain foods, the F-factor diet plan can make it easier. By focusing on high-fiber options, you can eliminate problematic foods without feeling deprived. This plan helps you maintain a balanced and satisfying diet while you figure out what works best for you.

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Diet plan grocery list

Brown rice

Quinoa

Chicken breast

Turkey breast

Salmon

Cod

Spinach

Kale

Carrots

Zucchini

Sweet potatoes

Blueberries

Apples

Pears

Lentils

Chickpeas

Almond milk

Olive oil

Chia seeds

Flaxseeds

Oats

Cucumbers

Bell peppers

Butternut squash

Green beans

Bok choy

Bananas

Strawberries

Beef

Turkey bacon

Sunflower seeds

Pumpkin seeds

Coconut oil

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Diet plan overview

The F-factor diet plan for elimination diet is designed to help you cut out problematic foods while still feeling satisfied. It focuses on high-fiber options to maintain a balanced diet during the elimination process.

This plan supports better digestion and overall health. It's a practical way to identify food sensitivities without feeling deprived.

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Foods to eat

Whole Grains: Brown rice, quinoa, and millet for their high fiber and low allergen potential.
Fresh Vegetables: Carrots, zucchini, and leafy greens that are generally safe and non-allergenic.
Fruits: Blueberries, apples, and pears that are low in common allergens.
Lean Proteins: Chicken, turkey, and fish to provide necessary nutrients without common allergens.
Nuts and Seeds: Chia seeds and flaxseeds for healthy fats and fiber, but avoid common allergens like peanuts.

✅ Tip

Keep a detailed food diary to help identify which foods might be causing issues and track your progress.

Foods not to eat

Dairy Products: Milk, cheese, and yogurt that may cause allergic reactions.
Gluten: Wheat, barley, and rye that are common allergens.
Processed Foods: Packaged snacks and ready-made meals with hidden allergens and preservatives.
Soy Products: Soy milk, tofu, and edamame that can be allergenic.
Eggs: A common allergen to eliminate during this phase.

Main benefits

The F-factor diet plan for elimination diet helps identify food sensitivities by gradually removing and reintroducing foods. It supports better digestion and overall gut health through a high-fiber approach. This plan also makes it easier to maintain a balanced diet while pinpointing specific dietary triggers.

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

How to budget on this diet plan

Following the F-factor diet plan for elimination diet can be budget-friendly by sticking to basic, whole foods and avoiding processed items. Buy larger quantities of staple foods like rice, oats, and potatoes, which are inexpensive and versatile. Planning meals that use similar ingredients can help reduce costs and food waste. Cooking at home allows for better control over ingredients and portion sizes, making it easier to stick to your budget.

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Meal plan suggestion

Meal Plan for F-factor Diet Plan for Elimination Diet

Day 1

Breakfast: Oats with blueberries and chia seeds
Lunch: Quinoa salad with spinach, bell peppers, and chickpeas
Dinner: Grilled chicken breast with roasted sweet potatoes and green beans
Snack: Apple slices with almond butter

Calories: 1,500 Fat: 45g Carbs: 180g Protein: 100g

Day 2

Breakfast: Smoothie with almond milk, strawberries, and flaxseeds
Lunch: Lentil soup with carrots and kale
Dinner: Baked salmon with quinoa and butternut squash
Snack: Pear slices with pumpkin seeds

Calories: 1,600 Fat: 50g Carbs: 170g Protein: 110g

Day 3

Breakfast: Oats with bananas and sunflower seeds
Lunch: Spinach salad with chicken breast, bell peppers, and cucumbers
Dinner: Grilled cod with roasted zucchini and brown rice
Snack: Blueberries and a handful of almonds

Calories: 1,550 Fat: 48g Carbs: 160g Protein: 105g

Day 4

Breakfast: Smoothie with almond milk, spinach, and chia seeds
Lunch: Quinoa salad with kale, butternut squash, and chickpeas
Dinner: Baked turkey breast with green beans and sweet potatoes
Snack: Apple slices with sunflower seeds

Calories: 1,650 Fat: 52g Carbs: 175g Protein: 115g

Day 5

Breakfast: Oats with strawberries and pumpkin seeds
Lunch: Spinach salad with lentils, bell peppers, and cucumbers
Dinner: Grilled salmon with quinoa and zucchini
Snack: Pear slices with almonds

Calories: 1,600 Fat: 50g Carbs: 165g Protein: 110g

Day 6

Breakfast: Smoothie with coconut oil, spinach, and bananas
Lunch: Spinach salad with chicken breast, bell peppers, and carrots
Dinner: Baked cod with roasted butternut squash and quinoa
Snack: Blueberries and a handful of pumpkin seeds

Calories: 1,570 Fat: 48g Carbs: 170g Protein: 108g

Day 7

Breakfast: Oats with blueberries and chia seeds
Lunch: Quinoa salad with kale, butternut squash, and lentils
Dinner: Grilled turkey breast with green beans and sweet potatoes
Snack: Apple slices with sunflower seeds

Calories: 1,580 Fat: 49g Carbs: 172g Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ 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.