30-day meal plan for elimination diet

Written byListonic team

Updated on Oct 1, 2024

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!

Meal plan grocery list

Meats

Chicken breast

Salmon

Ground turkey

Turkey bacon

Fresh grocery

Sweet potatoes

Zucchini

Carrots

Spinach

Broccoli

Cauliflower

Blueberries

Strawberries

Apples

Bananas

Kale

Green beans

Garlic

Ginger

Lemon

Lime

Avocado

Butternut squash

Dry goods

Brown rice

Quinoa

Almonds

Flax seeds

Chia seeds

Dairy & eggs

Almond milk

Eggs

Spices & sauces

Olive oil

Coconut oil

Sea salt

Black pepper

Plant based

Almond milk

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

Whole Foods: Fresh fruits, vegetables, and lean meats that are less likely to cause allergies.
Gluten-Free Grains: Rice, quinoa, and gluten-free oats for safe carbohydrate sources.
Healthy Fats: Olive oil, coconut oil, and avocados for cooking and flavor.
Fresh Herbs: Basil, oregano, and parsley to add flavor without allergens.
Hypoallergenic Proteins: Turkey, lamb, and fish like salmon for safe protein options.

✅Tip

Start your elimination diet by cutting out processed foods first before targeting specific allergens.

Foods not to eat

Dairy Products: Milk, cheese, and yogurt which are common allergens.
Gluten-Containing Grains: Wheat, barley, and rye to avoid potential gluten sensitivity.
Nuts and Seeds: Common allergens like peanuts and tree nuts.
Soy Products: Tofu, soy milk, and soy sauce which can cause allergic reactions.
Processed Foods: Packaged snacks and meals with multiple ingredients and additives.

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Main benefits

A 30-day meal plan for elimination diet can help identify food intolerances and allergies, leading to better digestive health. This diet can reduce chronic inflammation, potentially alleviating symptoms of various autoimmune conditions. You might find an improvement in skin conditions like eczema or acne as you remove potential irritants. Additionally, this plan can support a healthier gut microbiome, which is crucial for overall well-being.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled chicken breast with steamed broccoli and brown rice
Dinner:Baked salmon with roasted butternut squash and green beans
Snack:Apple slices with almond butter

Day 2

Breakfast:Smoothie with almond milk, banana, blueberries, and flax seeds
Lunch:Turkey bacon and avocado salad with kale and lemon dressing
Dinner:Ground turkey and quinoa stuffed zucchini
Snack:Carrot sticks with a handful of almonds

Day 3

Breakfast:Chia seed pudding with almond milk and strawberries
Lunch:Chicken and sweet potato salad with spinach and olive oil dressing
Dinner:Lemon garlic salmon with cauliflower rice and steamed carrots
Snack:Banana slices with a sprinkle of chia seeds

Day 4

Breakfast:Omelette with kale, zucchini, and a side of avocado
Lunch:Ground turkey stir-fry with broccoli and brown rice
Dinner:Baked chicken breast with roasted butternut squash and green beans
Snack:Blueberry and almond parfait with almond milk

Day 5

Breakfast:Smoothie with almond milk, strawberries, banana, and chia seeds
Lunch:Salmon salad with spinach, quinoa, and lemon dressing
Dinner:Turkey bacon and sweet potato hash with broccoli
Snack:Apple slices with a handful of almonds

Day 6

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled chicken breast with steamed broccoli and brown rice
Dinner:Lemon garlic salmon with cauliflower rice and steamed carrots
Snack:Carrot sticks with a handful of almonds

Day 7

Breakfast:Smoothie with almond milk, blueberries, banana, and flax seeds
Lunch:Ground turkey and quinoa stuffed zucchini
Dinner:Baked chicken breast with roasted butternut squash and green beans
Snack:Blueberry and almond parfait with almond milk

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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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