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
- Lean Proteins: Prioritize chicken, turkey, fish, tofu, and lean cuts of meat.
- Non-Starchy Vegetables: Include leafy greens, broccoli, cauliflower, and bell peppers.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for satiety.
- Low-Carb Fruits: Enjoy berries, melons, and other fruits with lower carbohydrate content.
- Dairy or Dairy Alternatives: Choose Greek yogurt, cheese, or plant-based alternatives for added protein.
- Plant-Based Proteins: Include legumes, lentils, and edamame for variety.
- Eggs: Incorporate eggs as a versatile and protein-rich option.
- Protein Supplements: Consider protein shakes or bars for convenient and extra protein intake.
- Hydration: Drink plenty of water to support digestion and overall health.
- Herbs and Spices: Enhance flavor with herbs like basil, cilantro, and spices like cumin and turmeric.
✅ Tip
Foods not to eat
- High-Carb Foods: Minimize the intake of refined grains, bread, pasta, and sugary cereals.
- Sugary Snacks: Avoid candies, pastries, and other high-sugar desserts that can spike blood sugar levels.
- Starchy Vegetables: Limit potatoes, corn, and other high-starch vegetables.
- Processed Meats with Added Sugars: Be cautious of processed meats with added sugars or unhealthy additives.
- High-Sugar Sauces: Reduce the use of sauces and dressings high in sugar and carbs.
- Alcohol: Limit alcohol intake, as it can contribute empty calories and hinder fat metabolism.
- Consult a Healthcare Professional: Before making significant dietary changes, consult with a healthcare provider for personalized advice.
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Main benefits
The 14-day meal plan for low carb high protein is tailored for those seeking weight loss and muscle building. It reduces carbohydrate intake while emphasizing proteins, aiding in fat loss and lean muscle gain.
🎓 Recommended nutrient breakdown
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
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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?
Meal plan suggestion
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.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024