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Pritikin diet plan for elimination diet

The Pritikin diet can serve as an effective elimination diet to help identify food sensitivities. By starting with a base of simple, minimally processed foods, you can gradually reintroduce other foods to see how your body reacts. It's a methodical way to pinpoint what works best for your health.
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Diet plan grocery list

Sweet potatoes

Broccoli

Spinach

Carrots

Cauliflower

Green beans

Apples

Bananas

Berries

Oranges

Oats

Brown rice

Whole wheat pasta

Quinoa

Lentils

Chickpeas

Black beans

Tomatoes

Bell peppers

Cucumbers

Lettuce

Salmon

Chicken breast

Turkey breast

Greek yogurt

Cottage cheese

Skim milk

Almonds

Walnuts

Olive oil

Garlic

Onions

Lemons

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Diet plan overview

The Pritikin diet plan for elimination diet serves as an effective tool to identify food sensitivities and allergies. It starts with a baseline of hypoallergenic foods that are gentle on the digestive system, gradually reintroducing other foods to monitor reactions.

This structured approach helps pinpoint dietary triggers and can lead to better understanding and management of your dietary health.

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Foods to eat

  • Rice: A hypoallergenic grain that is usually well tolerated.
  • Cooked Vegetables: Easier to digest and less likely to cause issues.
  • Pears and Apples: Fruits often recommended for their low allergenic potential.
  • Lean Turkey and Chicken: Simple proteins that are easy on the stomach.
  • Herbal Teas: Gentle on the digestive system and hydrating.

✅ Tip

Maintain a detailed food diary to track which foods you reintroduce and any symptoms they might cause, helping you pinpoint sensitivities more accurately.

Foods not to eat

  • Common Allergens: Avoid nuts, dairy, wheat, soy, and eggs initially.
  • Processed Foods: Cut out as they can contain hidden allergens.
  • Spicy Foods: These can irritate the digestive system during this sensitive period.
  • Artificial Additives: Exclude artificial colors, flavors, and preservatives.
  • Complex Meals: Keep meals simple to easily identify triggers.

Main benefits

The Pritikin diet plan for elimination diet provides a structured approach to identifying food intolerances, leading to better digestive health and overall comfort. It’s designed to help pinpoint the exact foods that cause bodily discomfort or allergic reactions.

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

How to budget on this diet plan

Buying whole, unprocessed foods can be less expensive than specialized hypoallergenic products. Cook simple meals with minimal ingredients to keep costs down and make tracking food reactions easier.

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Meal plan suggestion

Meal Plan for Pritikin Diet Plan for Elimination Diet

Day 1

  • Breakfast: Oats with skim milk and berries
  • Lunch: Quinoa salad with spinach, tomatoes, and cucumbers
  • Dinner: Grilled salmon with steamed broccoli and brown rice
  • Snack: Apple and a handful of almonds

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 2

  • Breakfast: Whole wheat pasta with cottage cheese and bananas
  • Lunch: Lentil soup with carrots, onions, and garlic
  • Dinner: Baked chicken breast with sweet potatoes and green beans
  • Snack: Orange and walnuts

Calories: 1650  Fat: 47g  Carbs: 215g  Protein: 95g

Day 3

  • Breakfast: Green tea, oats with skim milk, and an apple
  • Lunch: Brown rice with black beans, bell peppers, and tomatoes
  • Dinner: Grilled turkey breast with quinoa and steamed cauliflower
  • Snack: Banana and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

Day 4

  • Breakfast: Whole wheat toast with Greek yogurt and berries
  • Lunch: Spinach salad with grilled chicken, cucumbers, and lemon dressing
  • Dinner: Baked salmon with brown rice and steamed green beans
  • Snack: Orange and walnuts

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 5

  • Breakfast: Green tea, oats with skim milk, and an apple
  • Lunch: Chickpea salad with spinach, tomatoes, and cucumbers
  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli
  • Snack: Banana and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

Day 6

  • Breakfast: Whole wheat toast with Greek yogurt and berries
  • Lunch: Quinoa with black beans, bell peppers, and tomatoes
  • Dinner: Baked chicken breast with sweet potatoes and steamed green beans
  • Snack: Orange and walnuts

Calories: 1600  Fat: 45g  Carbs: 210g  Protein: 100g

Day 7

  • Breakfast: Green tea, oats with skim milk, and an apple
  • Lunch: Brown rice with lentils, carrots, and onions
  • Dinner: Grilled turkey breast with quinoa and steamed cauliflower
  • Snack: Banana and a handful of almonds

Calories: 1550  Fat: 42g  Carbs: 205g  Protein: 90g

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.

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