30-day meal plan for elimination diet

Exploring food sensitivities? A 30-Day Meal Plan for Elimination Diet could be just the tool you need. This guide will help you identify trigger foods by focusing on simple, clean meals. Start your journey to better health with a targeted approach to eating!

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Meal plan grocery list

Chicken breast

Salmon

Ground turkey

Sweet potatoes

Zucchini

Carrots

Spinach

Broccoli

Cauliflower

Blueberries

Strawberries

Apples

Bananas

Almonds

Brown rice

Quinoa

Olive oil

Coconut oil

Almond milk

Eggs

Avocado

Butternut squash

Kale

Green beans

Garlic

Ginger

Lemon

Lime

Turkey bacon

Flax seeds

Chia seeds

Sea salt

Black pepper

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Meal plan overview

Identify food sensitivities with the 30-Day Meal Plan for Elimination Diet. This plan guides you through a structured approach to eliminating and reintroducing foods to pinpoint triggers. Enjoy simple, allergen-free recipes that make the elimination process straightforward and manageable.

Each day, you'll follow a clear plan that helps you discover how different foods affect your body. This plan supports your journey to better health by making the elimination diet both easy and effective.

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Foods to eat

Low-GI Fruits: Berries, apples, and pears.
Non-Starchy Vegetables: Leafy greens, broccoli, and bell peppers.
Lean Proteins: Fish, chicken, tofu, and legumes.
Whole Grains: Barley, brown rice, and whole grain pasta.
Healthy Fats: Olive oil, nuts, and avocados.

✅ Tip

Opt for whole, unprocessed foods and limit added sugars to help improve insulin sensitivity and lower cholesterol levels.

Foods not to eat

Simple Carbohydrates: White bread, white rice, and sugary snacks.
Saturated Fats: High-fat meats and full-fat dairy products.
Fried Foods: High in unhealthy fats and calories.
Processed Snacks: Often high in sugar and unhealthy fats.

Main benefits

The Low Cholesterol Meal Plan for Insulin Resistance focuses on foods that help manage insulin sensitivity while keeping cholesterol levels in check. It includes a balance of low-glycemic carbohydrates, lean proteins, and healthy fats from sources like olive oil, nuts, and seeds.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To maintain balanced nutrition while on an elimination diet, try these substitutions:

For a nutrient-dense carb, quinoa can replace brown rice in meals.
To boost healthy fats, avocado slices can replace coconut oil in dishes.
For added protein, tempeh can replace ground turkey in stir-fries and salads.
To increase fiber, chia seeds can replace flax seeds in smoothies and oatmeal.
For added flavor, fresh herbs can replace sea salt and black pepper in meals.

How to budget on this meal plan

An elimination diet can be pricey, but planning is key to saving money. Stick to whole foods and buy in bulk when possible. Preparing simple, homemade meals rather than relying on specialty allergen-free products can cut costs. Batch cooking and freezing meals can help manage the budget and reduce food waste. Keeping a detailed meal plan and shopping list can prevent impulse purchases.

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Extra tips

Any healthy snack ideas?

Here are some elimination diet-friendly snacks:

Sliced cucumber with hummus
Apple slices with sunflower seed butter
Carrot sticks with guacamole
Rice cakes with avocado
Homemade pear sauce
Plain coconut yogurt with berries
Boiled eggs

What should I drink on this meal plan?

On an elimination diet, drink options include water infused with safe fruits like pear or cucumber, herbal teas that are free from common allergens, and plain coconut water. Homemade broths made from allowed ingredients can provide additional nutrients, and safe plant-based milks like rice milk can be a good alternative to dairy.

How to get even more nutrients?

On an elimination diet, focus on nutrient-dense, hypoallergenic foods. Opt for proteins like baked chicken, turkey, or lentils, seasoned simply with safe herbs. Include non-reactive vegetables like zucchini, spinach, and carrots to ensure a variety of vitamins and minerals. Use whole grains like quinoa or rice for fiber and energy. End your meal with a serving of safe fruits like pears or blueberries to add natural sweetness and additional nutrients. This careful selection supports nutrition while identifying food sensitivities.

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