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14-Day Meal Plan for Elimination Diet: Identify Food Triggers

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Listonic team

Nov 22, 2024

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

Dry goods

Meats

Fish & seafood

Fresh grocery

Snacks & sweets

Beverages

Spices & sauces

Dairy & eggs

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.

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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

Use herbs and spices like turmeric and ginger to add flavor to your meals while also benefiting from their anti-inflammatory properties.

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.

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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.

Recommended nutrient breakdown

Protein: 24%

Fat: 37%

Carbs: 36%

Fiber: 2%

Other: 1%

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

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

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.

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 suggestion

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

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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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