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Zone diet plan for elimination diet

If you're trying to pinpoint allergies or sensitivities, the Zone diet plan for an elimination diet can help. This structured approach removes potential trigger foods systematically, maintaining nutritional balance as you monitor your body's responses. It's a methodical way to discover what works best for your health.

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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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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The Zone diet plan for elimination diet is structured to help identify food sensitivities by systematically removing and reintroducing specific foods. This process is carried out while maintaining the Zone’s balance of nutrients to ensure overall health is supported throughout.

It’s a thoughtful approach to discovering dietary triggers and fostering a diet that feels good for one's body.

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Foods to eat

  • Whole Foods: Stick to whole, unprocessed foods that naturally eliminate common allergens and irritants.
  • Homemade Meals: Prepare meals from scratch to control ingredients and avoid hidden allergens.
  • Lean Proteins: Incorporate clean sources of protein such as poultry and fish to maintain muscle while identifying food sensitivities.
  • Green Vegetables: Fill up on spinach, kale, and other greens for essential vitamins and minerals during the elimination phase.
  • Fresh Fruits: Choose fruits like berries and apples, which are less likely to cause dietary reactions.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Processed Foods: Avoid all processed items that could contain hidden allergens or additives.
  • Common Allergens: Temporarily eliminate dairy, soy, gluten, eggs, and nuts to clearly identify sensitivities.
  • Sugary Snacks: Cut out sweets and desserts that can confuse your body’s response to other foods.
  • Caffeine and Alcohol: Exclude these, as they can exacerbate symptoms and interfere with the detection of sensitivities.
  • Artificial Additives: Stay away from foods with artificial colors, flavors, or preservatives which can trigger reactions.

Main benefits

The Zone diet plan for elimination diet helps identify food sensitivities by systematically cutting out potential triggers and observing reactions. This personalized approach can significantly improve symptoms of food intolerance and allergies, leading to better digestive health and comfort.

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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, cook simple meals with minimal ingredients to keep costs low while you identify potential food sensitivities. This approach minimizes waste and unnecessary spending on complex recipes. Opt for whole, unprocessed foods which are often less expensive and healthier than their processed counterparts. Buying in bulk and using versatile ingredients across multiple meals can further reduce expenses.

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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

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

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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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.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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