14-Day Meal Plan for Elimination Diet: Identify Food Triggers
If you're exploring an elimination diet, our 14-day meal plan is here to guide you. With a focus on whole, unprocessed foods, this plan helps you identify potential food sensitivities while providing nourishing meals. Enjoy a variety of tasty recipes that align with elimination diet principles for a healthier you.
Meal plan grocery list
- Rice
- Chicken
- Turkey
- Salmon
- Sweet potatoes
- Green beans
- Carrots
- Spinach
- Quinoa
- Blueberries
- Almonds
- Olive oil
- Sea salt
- Water
- Herbal tea
- Coconut oil
- Plain yogurt (dairy-free if necessary)
- Avocado
- Green leafy vegetables
- Apples
Meal plan overview
Embark on a reset for your body with our 14-day meal plan for an elimination diet. Featuring elimination diet-friendly and nutrient-dense recipes, this plan helps you identify potential food sensitivities while enjoying flavorful meals. Explore a variety of tasty options designed to align with the principles of an elimination diet.
Foods to eat
- Whole Foods: Base meals on whole, unprocessed foods like fruits, vegetables, and lean proteins.
- Gluten-Free Grains: Choose gluten-free grains such as rice, quinoa, and oats if eliminating gluten.
- Lean Proteins: Opt for poultry, fish, tofu, and legumes as protein sources.
- Fruits and Vegetables: Enjoy a variety of colorful, non-starchy options for vitamins and minerals.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for essential fatty acids.
- Herbs and Spices: Use a variety of herbs and spices for flavor without added ingredients.
- Non-Dairy Alternatives: Choose plant-based milk, yogurt, and cheese if avoiding dairy.
- Hydration: Drink plenty of water to support overall health and digestion.
- Small, Frequent Meals: Consider smaller, more frequent meals to identify trigger foods.
- Consult a Healthcare Professional: Before starting an elimination diet, consult with a healthcare provider for guidance.
✅ Tip
Foods not to eat
- Allergen-Specific Foods: Eliminate foods identified as potential allergens based on individual needs.
- Processed Foods: Avoid processed and packaged foods with additives and preservatives.
- Common Allergens: Eliminate common allergens like gluten, dairy, soy, nuts, and shellfish as needed.
- Artificial Additives: Exclude foods with artificial colors, flavors, and sweeteners.
- Added Sugars: Limit or eliminate foods with added sugars and sweeteners.
- Highly Processed Meats: Minimize processed meats with added preservatives and sodium.
- Caffeine and Alcohol: Consider eliminating caffeine and alcohol temporarily to observe any effects.
- Individual Trigger Foods: Avoid specific foods identified through an elimination process or consultation with a healthcare professional.
Main benefits
The 14-day meal plan for elimination diet helps in identifying food sensitivities. It involves removing potential allergens from the diet and then gradually reintroducing them to monitor reactions.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For an elimination diet, try these alternatives to maintain variety and ensure nutritional adequacy.
- Butternut squash can be a delicious alternative to sweet potatoes, offering a slightly different flavor and texture.
- Instead of plain yogurt, consider coconut yogurt for a dairy-free option.
- Chia seeds can replace quinoa, providing a different nutrient profile and texture.
- Switch carrots with parsnips for a different root vegetable that's equally nutritious.
- Blueberries can be swapped with raspberries for a change in flavor and antioxidant variety.
How to budget on this meal plan
Focus on rice, chicken, and turkey as main staples. Salmon and sweet potatoes offer variety and can be more economical in bulk. Green beans, carrots, and spinach are often cheaper when bought in season. Quinoa and blueberries can be more cost-effective when purchased in bulk. Almonds and olive oil are also more affordable in larger sizes.
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Extra tips
Any healthy snack ideas?
Enjoy these simple, allergen-free snacks suitable for an elimination diet:
- Rice cakes with pear slices
- Homemade popcorn (no butter or additives)
- Baked sweet potato
- Fresh fruit salad
- Carrots and cucumbers with homemade dip
- Plain quinoa with a splash of lemon
- Rice pasta with olive oil and herbs
What should I drink on this meal plan?
In an elimination diet, stick to simple, unprocessed beverages. Water is the safest bet, followed by homemade herbal teas. Freshly squeezed vegetable juices are a good option for nutrient intake. Coconut water can be hydrating, but check for intolerances. Unsweetened rice milk is a mild alternative, but ensure you're not eliminating rice.
How to get even more nutrients?
An elimination diet is designed to identify foods that an individual may be sensitive to by removing potential triggers and then gradually reintroducing them to see how the body reacts. During the elimination phase, it's vital to maintain balanced nutrition with a variety of safe foods, including ample protein from sources like lean meats and fish, complex carbohydrates from gluten-free grains, and a wide range of fruits and vegetables. Healthy fats from avocados and seeds can help maintain overall health during this restrictive period.
Meal plan suggestions
14-Day Elimination Diet Meal Plan
Note: This meal plan is designed for individuals following an elimination diet to identify potential food sensitivities or intolerances. It focuses on simple, whole foods that are less likely to trigger adverse reactions. Adjust portion sizes and food choices based on your specific dietary needs and consult with a healthcare professional or a registered dietitian for personalized guidance.
Day 1
- Breakfast: Quinoa porridge with sliced apples and a sprinkle of cinnamon
- Lunch: Baked chicken breast with steamed green beans
- Dinner: Grilled salmon with roasted sweet potatoes and sautéed spinach
Calories: 1800 Fat: 70g Carbs: 150g Protein: 120g
Day 2
- Breakfast: Avocado toast on whole grain bread
- Lunch: Turkey and quinoa salad with mixed greens and olive oil dressing
- Dinner: Stir-fried vegetables (carrots, green beans, spinach) with rice noodles
Calories: 1850 Fat: 75g Carbs: 155g Protein: 125g
Day 3
- Breakfast: Smoothie made with spinach, blueberries, almond milk, and a scoop of plain yogurt
- Lunch: Grilled chicken salad with mixed greens, avocado, and lemon vinaigrette
- Dinner: Baked salmon with quinoa and steamed broccoli
Calories: 1900 Fat: 80g Carbs: 160g Protein: 130g
Day 4
- Breakfast: Oatmeal topped with sliced bananas and almonds
- Lunch: Turkey and vegetable stir-fry with brown rice
- Dinner: Grilled chicken breast with roasted sweet potatoes and sautéed spinach
Calories: 1800 Fat: 70g Carbs: 150g Protein: 120g
Day 5
- Breakfast: Smoothie bowl with mixed berries, spinach, and coconut milk topped with shredded coconut
- Lunch: Quinoa salad with roasted vegetables (carrots, sweet potatoes, bell peppers)
- Dinner: Baked salmon with steamed green beans and quinoa
Calories: 1850 Fat: 75g Carbs: 155g Protein: 125g
Day 6
- Breakfast: Scrambled eggs with sautéed spinach and tomatoes
- Lunch: Turkey and avocado wrap with lettuce leaves
- Dinner: Grilled chicken breast with quinoa and steamed broccoli
Calories: 1900 Fat: 80g Carbs: 160g Protein: 130g
Day 7
- Breakfast: Rice cakes with almond butter and sliced apples
- Lunch: Salad with mixed greens, grilled chicken, avocado, and olive oil dressing
- Dinner: Baked salmon with roasted sweet potatoes and sautéed spinach
Calories: 1800 Fat: 70g Carbs: 150g Protein: 120g
Day 8
- Breakfast: Quinoa porridge with sliced bananas and almonds
- Lunch: Turkey and vegetable stir-fry with brown rice
- Dinner: Grilled chicken breast with roasted carrots and quinoa
Calories: 1850 Fat: 75g Carbs: 155g Protein: 125g
Day 9
- Breakfast: Smoothie made with spinach, blueberries, almond milk, and a scoop of plain yogurt
- Lunch: Quinoa salad with mixed greens, avocado, and lemon vinaigrette
- Dinner: Baked salmon with steamed green beans and brown rice
Calories: 1900 Fat: 80g Carbs: 160g Protein: 130g
Day 10
- Breakfast: Oatmeal topped with sliced apples and a drizzle of honey
- Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
- Dinner: Turkey and vegetable stir-fry with quinoa
Calories: 1800 Fat: 70g Carbs: 150g Protein: 120g
Day 11
- Breakfast: Avocado toast on whole grain bread
- Lunch: Turkey and quinoa salad with mixed greens and olive oil dressing
- Dinner: Baked salmon with roasted sweet potatoes and sautéed spinach
Calories: 1850 Fat: 75g Carbs: 155g Protein: 125g
Day 12
- Breakfast: Smoothie bowl with mixed berries, spinach, and coconut milk topped with sliced bananas
- Lunch: Quinoa salad with roasted vegetables (carrots, sweet potatoes, bell peppers)
- Dinner: Grilled chicken breast with quinoa and steamed broccoli
Calories: 1900 Fat: 80g Carbs: 160g Protein: 130g
Day 13
- Breakfast: Scrambled eggs with sautéed spinach and tomatoes
- Lunch: Turkey and avocado wrap with lettuce leaves
- Dinner: Baked salmon with steamed green beans and quinoa
Calories: 1800 Fat: 70g Carbs: 150g Protein: 120g
Day 14
- Breakfast: Rice cakes with almond butter and sliced apples
- Lunch: Salad with mixed greens, grilled chicken, avocado, and olive oil dressing
- Dinner: Turkey and vegetable stir-fry with brown rice
Calories: 1850 Fat: 75g Carbs: 155g Protein: 125g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ 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.
