F-factor diet plan for elimination diet
Listonic team
Updated on Nov 1, 2024
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
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.
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.
β Tip
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.
π 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
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
- Caloriesπ₯: 1,500Fatπ§: 45gCarbsπΎ: 180gProteinπ₯©: 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
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 170gProteinπ₯©: 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
- Caloriesπ₯: 1,550Fatπ§: 48gCarbsπΎ: 160gProteinπ₯©: 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
- Caloriesπ₯: 1,650Fatπ§: 52gCarbsπΎ: 175gProteinπ₯©: 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
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 165gProteinπ₯©: 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
- Caloriesπ₯: 1,570Fatπ§: 48gCarbsπΎ: 170gProteinπ₯©: 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
- Caloriesπ₯: 1,580Fatπ§: 49gCarbsπΎ: 172gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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