Elimination Diet: High-Protein Plan for Lasting Results

When undertaking an elimination diet, a high-protein focus helps maintain nutritional balance as various food groups are systematically removed and reintroduced. This plan prioritizes easily digestible proteins like fish and poultry, which aid in identifying potential food sensitivities without sacrificing essential nutrients. It’s structured to keep you full and nourished as you navigate your dietary restrictions.

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Diet plan grocery list

Chicken breast

Turkey breast

Lean beef

Pork chops

Salmon

Tuna

Cod

Shrimp

Egg whites

Tofu

Tempeh

Greek yogurt

Cottage cheese

Whey protein powder

Pea protein powder

Almonds

Cashews

Walnuts

Sunflower seeds

Pumpkin seeds

Lentils

Chickpeas

Black beans

Quinoa

Buckwheat

Amaranth

Oats

Hemp seeds

Chia seeds

Flaxseeds

Spirulina

Nutritional yeast

Seitan

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Diet plan overview

The high-protein diet plan for elimination diet is tailored to help identify food sensitivities while ensuring adequate protein intake. This plan involves removing potential trigger foods from the diet and reintroducing them systematically to monitor reactions. High-protein sources like lean meats, fish, and legumes remain central to the diet, providing essential nutrients and maintaining overall health during the elimination process.

This method supports the body's nutritional needs while pinpointing dietary causes of discomfort or allergic reactions. It’s a structured approach that can lead to a clearer understanding of how different foods affect individual health.

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Foods to eat

Hypoallergenic Proteins: Lamb, wild game, and organic poultry to avoid common allergens.
Gluten-Free Grains: Rice, quinoa, and buckwheat that are safe during elimination phases.
Root Vegetables: Carrots, beets, and sweet potatoes for nutrient density and digestibility.
Green Leafy Vegetables: Spinach, kale, and swiss chard for vitamins and minerals.
Fresh Fruits: Pears, apples, and berries that are less likely to cause allergic reactions.

✅ Tip

When following an elimination diet, choose hypoallergenic protein sources like quinoa, rice protein, or pea protein to avoid common allergens while still meeting your protein needs.

Foods not to eat

Common Allergens: Dairy, eggs, soy, nuts, and gluten-containing products.
Nightshades: Tomatoes, peppers, and eggplants which are often eliminated initially.
Processed Foods: Anything with additives, preservatives, or artificial ingredients.
Fatty Meats: Processed meats and fatty cuts which can be inflammatory.
Sugary Foods: High-sugar foods and beverages that can trigger sensitivities.

Main benefits

Utilizing a high-protein diet plan for elimination diet can support the identification of food sensitivities and allergies by maintaining adequate nutrition. Protein-rich foods provide essential nutrients during restrictive phases, ensuring the body remains nourished. This approach helps maintain energy levels and overall health while other food groups are systematically eliminated and reintroduced.

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📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

If you're following a high-protein diet as part of an elimination diet, it's crucial to choose proteins that are permissible and unlikely to trigger allergies or sensitivities, such as organic meats or hypoallergenic plant proteins like quinoa and amaranth. Consider subscribing to a local CSA (Community Supported Agriculture) box to get deals on fresh, organic produce and meats, which can diversify your diet and reduce costs. Additionally, making large batches of approved meals and freezing portions can minimize waste and decrease the frequency of cooking, which is especially useful when dietary options are limited.

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Meal plan suggestion

7-Day Meal Plan for High-Protein Diet Plan for Elimination Diet

Day 1

Breakfast: Greek yogurt with chia seeds and almond slices
Lunch: Grilled chicken breast with quinoa and a side of steamed lentils
Dinner: Baked salmon with a buckwheat and chickpea salad
Snack: Handful of walnuts and sunflower seeds

Day 2

Breakfast: Oatmeal with flaxseeds and cashews
Lunch: Turkey breast slices with amaranth and sautéed spinach (using nutritional yeast for flavor)
Dinner: Seared cod with a hemp seed and pumpkin seed pilaf
Snack: Cottage cheese with sliced almonds

Day 3

Breakfast: Scrambled egg whites with diced tofu and spirulina
Lunch: Beef stir-fry with quinoa and black beans
Dinner: Grilled pork chops with roasted chickpeas and a side of nutritional yeast flavored kale
Snack: Greek yogurt topped with crushed walnuts

Day 4

Breakfast: Whey protein powder shake with oats and banana slices
Lunch: Grilled shrimp over a lentil and buckwheat salad
Dinner: Pan-seared tuna with quinoa and steamed amaranth leaves
Snack: A handful of mixed seeds (sunflower, pumpkin, and hemp seeds)

Day 5

Breakfast: Cottage cheese with sliced peaches and flaxseeds
Lunch: Baked turkey breast with chickpeas and spirulina mixed greens
Dinner: Beef tacos using lettuce wraps, filled with black beans, salsa, and nutritional yeast
Snack: Tofu and pea protein powder smoothie

Day 6

Breakfast: Chia seed pudding made with almond milk and topped with cashews
Lunch: Salmon fillet over a cold lentil salad with walnuts
Dinner: Grilled chicken with a side of quinoa and mixed seeds
Snack: Hard-boiled egg whites and a handful of almonds

Day 7

Breakfast: Omelet made with egg whites, chopped turkey, and spinach
Lunch: Seitan steak with buckwheat noodles and a side of steamed black beans
Dinner: Cod fillet wrapped in nori with a side of amaranth and roasted chickpeas
Snack: Greek yogurt with pumpkin seeds and drizzled with a bit of honey

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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.