7-day Meal Plan For Elimination Diet

Dealing with food sensitivities? Our 7-day elimination diet meal plan is designed to help identify triggers. We'll guide you through a week of clean eating and show you how to create a shopping list that suits your dietary needs. Let's start this journey of discovery and health!

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Meal plan grocery list

Chicken

Salmon fillets

Eggs

Turkey breast

Lamb chops

Cod

Shrimp

Beef

Halibut

Pork tenderloin

Trout

Duck

Pears

Broccoli

Carrots

Zucchini

Blueberries

Spinach

Sweet potatoes

Green beans

Asparagus

Mixed greens

Cucumber

Bell peppers

Brussels sprouts

Kale

Butternut squash

Melon

Grapes

Strawberries

Parsnips

Bananas

Rice

Quinoa

Brown rice

Rice cakes

Oatmeal

Rice milk

Coconut milk

Greek yogurt

Maple syrup

Chia seeds

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Meal plan overview

Dealing with food sensitivities? Our 7-day elimination diet meal plan helps identify triggers. It's a journey of clean eating designed to suit your dietary needs.

Discover what works for your body and what doesn't, with a plan that's as informative as it is nourishing.

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Foods to eat

Non-Allergenic Proteins: Turkey, chicken, lamb, fish, and tofu for a low allergy risk.
Non-Citrus Fruits: Apples, pears, and berries for low allergenicity.
Non-Nightshade Vegetables: Leafy greens, carrots, zucchini, and sweet potatoes for low allergy potential.
Gluten-Free Whole Grains: Quinoa, rice, oats (if tolerated), and gluten-free options for variety.
Healthy Fats: Avocado, olive oil, and coconut oil for essential fatty acids.
Non-Dairy Alternatives: Almond milk, coconut milk, and other non-dairy options for those avoiding dairy.
Herbs and Spices: Use herbs and spices for flavor without common allergens.
Hydration: Water, herbal tea, and non-citrus infused water for adequate hydration.
Consult a Professional: Consider working with a dietitian to plan a well-balanced elimination diet.

✅ Tip

Experiment with a variety of gluten-free grains like quinoa and buckwheat to maintain diversity in your diet.

Foods not to eat

Common Allergens: Wheat, dairy, eggs, soy, nuts, and shellfish to identify potential allergens.
Citrus Fruits: Oranges, lemons, and grapefruits due to potential allergenicity.
Nightshade Vegetables: Tomatoes, eggplants, peppers, and potatoes for those sensitive to nightshades.
Processed Foods: Minimize intake of processed foods with hidden allergens and additives.
Artificial Additives: Avoid artificial colors, flavors, and preservatives during the elimination phase.
Caffeine and Alcohol: Temporarily eliminate caffeine and alcohol to observe their impact on well-being.
High-Sugar Foods: Minimize intake of high-sugar foods and beverages during the elimination period.
Unplanned Cheating: Strictly adhere to the elimination plan without deviating to accurately assess results.
Consult a Professional: Work with a healthcare professional or dietitian to ensure a nutritionally adequate elimination diet.

Main benefits

The 7-Day Meal Plan For Elimination Diet is a structured approach to identify and eliminate potential food triggers. This meal plan involves removing common allergens and irritants, allowing the body to reset and identify specific sensitivities. By focusing on whole, minimally processed foods, the plan supports digestion and reduces inflammation. Gradual reintroduction of eliminated foods helps individuals identify and manage adverse reactions, promoting long-term digestive health and overall well-being.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An elimination diet helps identify food sensitivities by removing potential allergens. Here are some suitable alternatives:

Switch chicken with duck for a different protein source that’s also rich in nutrients.
Replace rice with millet as a gluten-free grain option that’s easy to digest.
Instead of Greek yogurt, try coconut yogurt, which is dairy-free and suitable for those with lactose intolerance.
Use sweet potatoes instead of white potatoes to lower glycemic impact and increase fiber.
Substitute spinach with arugula for a peppery flavor and similar nutrient benefits.

How to budget on this meal plan

To budget effectively for this elimination diet meal plan, prioritize buying in bulk where possible, especially for staples like rice, quinoa, and oatmeal. Choose in-season fruits and vegetables for better prices and quality, and consider frozen options for items like blueberries and mixed greens. For proteins, buy larger cuts of meat like chicken and beef, and portion them for multiple meals. Eggs are an affordable and versatile protein source. Opt for generic brands for items like rice milk and coconut milk. Plan your meals to use overlapping ingredients, reducing waste and expense. Homemade snacks like rice cakes with toppings can be more cost-effective than pre-packaged alternatives.

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Extra tips

Any healthy snack ideas?

Snacks for an elimination diet should be simple and free of common allergens:

Rice cakes with avocado
Homemade fruit popsicles
Baked sweet potato wedges
Plain rice with steamed vegetables
Fresh fruit like bananas or pears
Homemade vegetable soup
Quinoa salad with olive oil and lemon

What should I drink on this meal plan?

During an elimination diet, it's essential to drink beverages that are unlikely to trigger sensitivities. Water is the safest choice for hydration. Herbal teas, especially non-caffeinated ones, are generally well-tolerated. Homemade fruit and vegetable juices ensure no additives. For some, plain rice milk may be a suitable alternative.

How to get even more nutrients?

On an elimination diet, which is often used to identify food sensitivities or allergies, start by removing common allergens and irritants like dairy, gluten, soy, and nuts. Then, focus on eating a range of foods that are less likely to cause reactions, such as lean meats, certain fruits and vegetables, and gluten-free grains. Gradually reintroduce foods one at a time to monitor how your body reacts, which helps pinpoint any specific dietary triggers.

Meal plan suggestion

7-Day Meal Plan for Elimination Diet

Note: This meal plan is designed for an elimination diet, which involves removing foods that are commonly known to cause allergies or sensitivities. The focus is on simple, hypoallergenic foods to help identify potential food triggers.

Day 1

Breakfast: Rice porridge with sliced pears
Lunch: Grilled chicken with quinoa and steamed broccoli
Dinner: Baked salmon with roasted sweet potatoes and green beans

Calories: 1700 Fat: 27g Carbs: 145g Protein: 70g

Day 2

Breakfast: Smoothie with rice milk, banana, and spinach
Lunch: Turkey breast with brown rice and steamed carrots
Dinner: Grilled lamb chops with quinoa and roasted zucchini

Calories: 1650 Fat: 33g Carbs: 125g Protein: 75g

Day 3

Breakfast: Oatmeal (gluten-free) with blueberries
Lunch: Baked cod with sweet potato mash and steamed asparagus
Dinner: Roast chicken with brown rice and steamed green beans

Calories: 1600 Fat: 30g Carbs: 140g Protein: 71g

Day 4

Breakfast: Rice cakes with avocado
Lunch: Grilled shrimp with quinoa salad (mixed greens, cucumber, olive oil)
Dinner: Beef stir-fry with bell peppers and brown rice

Calories: 1650 Fat: 40g Carbs: 120g Protein: 64g

Day 5

Breakfast: Smoothie with coconut milk, banana, and chia seeds
Lunch: Roasted turkey with quinoa and steamed Brussels sprouts
Dinner: Grilled halibut with roasted butternut squash and steamed kale

Calories: 1700 Fat: 35g Carbs: 130g Protein: 70g

Day 6

Breakfast: Buckwheat pancakes with maple syrup
Lunch: Chicken salad with mixed greens, cucumber, and olive oil dressing
Dinner: Pork tenderloin with sweet potato fries and steamed broccoli

Calories: 1600 Fat: 45g Carbs: 120g Protein: 71g

Day 7

Breakfast: Fruit salad with melon, grapes, and strawberries
Lunch: Baked trout with wild rice and steamed spinach
Dinner: Roasted duck with quinoa and roasted parsnips

Calories: 1650 Fat: 31g Carbs: 140g Protein: 76g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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Want to learn more?

Elimination diet effectively treats eosinophilic esophagitis in adults; food reintroduction identifies causative factors

⚠️ 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.