Summer diet plan for elimination diet

Written byListonic team

Updated on Nov 1, 2024

Starting an elimination diet during the summer can make the process more enjoyable, thanks to the variety of fresh foods available. This plan helps you identify food sensitivities by cutting out common triggers and gradually reintroducing them. It’s focused on eating whole, unprocessed foods, which the summer season offers in abundance. This can lead to discovering not just sensitivities, but also new favorite foods.

Diet plan grocery list

Chicken breast

Salmon

Lean ground turkey

Spinach

Kale

Romaine lettuce

Broccoli

Cauliflower

Zucchini

Bell peppers

Carrots

Cucumber

Tomatoes

Strawberries

Blueberries

Apples

Oranges

Bananas

Grapes

Avocado

Quinoa

Brown rice

Sweet potatoes

Almonds

Walnuts

Greek yogurt

Cottage cheese

Eggs

Tofu

Olive oil

Lemon

Garlic

Ginger

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Diet plan overview

Sometimes identifying food sensitivities is necessary, and the Summer diet plan for elimination diet can help. This plan involves removing common allergens and irritants from your diet temporarily to pinpoint what might be causing digestive distress or other symptoms. Foods typically excluded are gluten, dairy, soy, and nuts.

After a few weeks, foods are gradually reintroduced one at a time to observe any reactions. This diet is not only helpful for identifying sensitivities but can also contribute to a better understanding of your body’s needs and reactions.

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Foods to eat

Simple Proteins: Chicken, turkey, and lamb that are often well-tolerated.
Non-Starchy Vegetables: Zucchini, spinach, and carrots that are unlikely to trigger allergies.
Gluten-Free Grains: Quinoa, rice, and millet for gentle carbohydrate sources.
Healthy Fats: Coconut oil and olive oil that are generally hypoallergenic.
Herbs and Spices: Basil, oregano, and thyme for flavor without allergens.

✅ Tip

Try adding cooling anti-inflammatory foods like watermelon and cucumber while eliminating potential triggers to beat the heat.

Foods not to eat

Dairy: Milk, cheese, and butter are common allergens.
Gluten-Containing Grains: Wheat, barley, and rye should be eliminated initially.
Soy and Soy Products: Tofu, soy sauce, and edamame can cause sensitivities.
Nuts and Seeds: Almonds, peanuts, and sesame seeds that may be allergenic.
Nightshade Vegetables: Tomatoes, peppers, and eggplants that can trigger inflammation.

Main benefits

The summer diet plan for elimination diet simplifies meal planning by focusing on a short list of nutrient-rich foods. Fresh herbs and spices add flavor without potential allergens. Bone broth and leafy greens promote gut healing while providing essential vitamins. Seasonal fruits like peaches and cherries offer a naturally sweet treat that’s easy on the digestive system.

Summer diet plan for elimination diet graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

Elimination diets can be tricky, but sticking to whole, single-ingredient foods like rice, sweet potatoes, and leafy greens helps keep costs down. Buy items like rice or oats in bulk and portion them out for each meal. Plan your menu around a core group of safe foods and gradually introduce new ones, buying small quantities to avoid waste. If dairy is off the table, consider making your own almond milk instead of purchasing expensive alternatives.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, strawberries, and walnuts
Lunch:Grilled chicken breast over a kale and romaine lettuce salad with cucumber, bell peppers, and lemon-olive oil dressing
Dinner:Baked salmon with steamed broccoli and quinoa
Snack:Apple slices with almond butter

Day 2

Breakfast:Cottage cheese with banana slices and almonds
Lunch:Turkey and avocado lettuce wraps with spinach and tomato
Dinner:Grilled tofu with roasted sweet potatoes and zucchini
Snack:Grapes and walnuts

Day 3

Breakfast:Omelet with spinach, bell peppers, and avocado
Lunch:Quinoa salad with romaine lettuce, cucumber, tomatoes, and lemon-olive oil dressing
Dinner:Grilled chicken breast with sautéed kale and cauliflower rice
Snack:Orange slices with almonds

Day 4

Breakfast:Greek yogurt parfait with blueberries, strawberries, and almonds
Lunch:Grilled salmon with spinach and sweet potato salad
Dinner:Turkey-stuffed bell peppers with quinoa and garlic
Snack:Banana with almond butter

Day 5

Breakfast:Cottage cheese with strawberries, blueberries, and walnuts
Lunch:Grilled tofu over a kale and romaine lettuce salad with cucumber, tomatoes, and lemon-olive oil dressing
Dinner:Baked chicken breast with roasted carrots and zucchini
Snack:Grapes and almonds

Day 6

Breakfast:Omelet with kale, tomatoes, and avocado
Lunch:Quinoa salad with romaine lettuce, cucumber, bell peppers, and lemon-olive oil dressing
Dinner:Grilled salmon with steamed broccoli and sweet potatoes
Snack:Apple slices with walnuts

Day 7

Breakfast:Greek yogurt parfait with banana slices and almonds
Lunch:Turkey lettuce wraps with spinach, avocado, and tomato
Dinner:Grilled chicken breast with roasted zucchini and cauliflower rice
Snack:Orange slices with walnuts

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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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