Zone diet plan for elimination diet

If you are interested in realizing where the allergy or sensitivity comes from, the Zone diet plan for elimination diet will be of great assistance. In this diet plan, likely trigger foods are omitted gradually and carefully with the aim of keeping the diet nutritionally healthy whilst watching out for possible body reactions. It’s a stepwise procedure of trial and error to find out what is in your best interest.

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Diet plan grocery list

Turkey breast

Haddock fillet

Eggs

Goat cheese

Sheep cheese

Lettuce

Chard

Cabbage

Green peas

Mushrooms

Turnips

Squash

Mango

Papaya

Kiwi

Pineapple

Cranberries

Brazil nuts

Hazelnuts

Ghee

Macadamia nut oil

Poppy seeds

Sesame seeds

Millet

Barley

Mung beans

Navy beans

Salsa verde

Seitan

Rooibos tea

Oranges

Basil

Oregano

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Diet plan overview

The Zone diet plan for elimination diet is designed to help you identify food sensitivities by systematically removing and reintroducing specific foods. This is done while keeping the Zone’s balance of nutrients so your body is supported throughout.

It’s a thoughtful way to find dietary triggers and have a diet that feels good for your body.

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Foods to eat

Whole Foods: Consume only unprocessed solid foods that promote healing from common food irritants.
Low Sugar Foods: An elimination diet helps heal allergies, so ensure meals prepared do not contain allergens.
Lean Proteins: Include lean protein sources like chicken and fish to maintain muscle while identifying food allergies.
Green Vegetables: Incorporate vegetables like spinach and kale for sufficient vitamin and mineral intake.
Fresh Fruits: Strawberries and apples are excellent choices as they are less likely to provoke stomach reactions.

✅ Tip

Create a symptom chart to track how reintroducing each food affects your body, providing clear insights into food sensitivities.

Foods not to eat

Processed Foods: Avoid all processed foods that may contain hidden allergens or additives.
Common Allergens: Eliminate dairy, soy, gluten, eggs, and nuts to clearly identify sensitivities.
Sugary Snacks: Remove sweets and desserts that may confuse your body’s response to other foods.
Caffeine and Alcohol: Exclude these as they can exacerbate symptoms and interfere with sensitivity detection.
Artificial Additives: Avoid foods with artificial colors, flavors, or preservatives that could trigger reactions.

Main benefits

The Zone diet plan for elimination diet removes potential triggers and watches for reactions. This personal approach will help food intolerance, allergies symptoms, and digestive health.

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

How to budget on this diet plan

For the Zone diet plan for elimination diet, keep everything very simple and prepare only few-ingredient meals so that the costs remain low as you are trying to explore the possible food sensitivities. This avoids wasting food and spending money on expensive cook books for complicated meals. Use whole unprocessed foods since they are cheaper and healthier than processed ones.

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Meal plan suggestion

Meal Plan for Zone Diet Plan for Elimination Diet

Day 1

Breakfast: Scrambled eggs with chard and sesame seeds
Lunch: Grilled turkey breast with millet, lettuce, and a side of mushrooms
Dinner: Baked haddock fillet with green peas, squash, and a side of cabbage
Snack: Cranberries with Brazil nuts

Calories: 1480 Fat: 60g Carbs: 135g Protein: 110g

Day 2

Breakfast: Smoothie with goat cheese, mango, and poppy seeds
Lunch: Turkey breast salad with lettuce, turnips, and a side of salsa verde
Dinner: Baked haddock fillet with navy beans, chard, and a side of mushrooms
Snack: Papaya slices with hazelnuts

Calories: 1500 Fat: 65g Carbs: 130g Protein: 108g

Day 3

Breakfast: Eggs scrambled with goat cheese, basil, and a side of kiwi
Lunch: Grilled turkey breast with millet, squash, and a side of cabbage
Dinner: Baked haddock fillet with mung beans, green peas, and a side of salsa verde
Snack: Pineapple slices with Brazil nuts

Calories: 1500 Fat: 62g Carbs: 135g Protein: 110g

Day 4

Breakfast: Smoothie with sheep cheese, papaya, and poppy seeds
Lunch: Turkey breast salad with lettuce, mushrooms, and a side of salsa verde
Dinner: Baked haddock fillet with barley, turnips, and a side of cabbage
Snack: Cranberries with macadamia nut oil

Calories: 1480 Fat: 64g Carbs: 132g Protein: 108g

Day 5

Breakfast: Scrambled eggs with sheep cheese, oregano, and a side of mango
Lunch: Grilled turkey breast with barley, green peas, and a side of salsa verde
Dinner: Baked haddock fillet with navy beans, squash, and a side of cabbage
Snack: Pineapple slices with hazelnuts

Calories: 1500 Fat: 63g Carbs: 135g Protein: 110g

Day 6

Breakfast: Smoothie with goat cheese, kiwi, and sesame seeds
Lunch: Turkey breast salad with lettuce, turnips, and a side of salsa verde
Dinner: Baked haddock fillet with mung beans, green peas, and a side of mushrooms
Snack: Cranberries with macadamia nut oil

Calories: 1480 Fat: 62g Carbs: 132g Protein: 108g

Day 7

Breakfast: Scrambled eggs with goat cheese, basil, and a side of pineapple
Lunch: Grilled turkey breast with millet, lettuce, and a side of cabbage
Dinner: Baked haddock fillet with barley, squash, and a side of mushrooms
Snack: Papaya slices with Brazil nuts