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!
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.
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.
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 suggestions
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 (calories: 300, protein: 5g, carbs: 60g, fat: 2g)
- Lunch: Grilled chicken with quinoa and steamed broccoli (calories: 400, protein: 30g, carbs: 40g, fat: 10g)
- Dinner: Baked salmon with roasted sweet potatoes and green beans (calories: 500, protein: 35g, carbs: 45g, fat: 15g)
Day 2
- Breakfast: Smoothie with rice milk, banana, and spinach (calories: 250, protein: 5g, carbs: 50g, fat: 3g)
- Lunch: Turkey breast with brown rice and steamed carrots (calories: 400, protein: 30g, carbs: 40g, fat: 10g)
- Dinner: Grilled lamb chops with quinoa and roasted zucchini (calories: 500, protein: 40g, carbs: 35g, fat: 20g)
Day 3
- Breakfast: Oatmeal (gluten-free) with blueberries (calories: 300, protein: 6g, carbs: 55g, fat: 5g)
- Lunch: Baked cod with sweet potato mash and steamed asparagus (calories: 400, protein: 30g, carbs: 40g, fat: 10g)
- Dinner: Roast chicken with brown rice and steamed green beans (calories: 500, protein: 35g, carbs: 45g, fat: 15g)
Day 4
- Breakfast: Rice cakes with avocado (calories: 250, protein: 4g, carbs: 30g, fat: 15g)
- Lunch: Grilled shrimp with quinoa salad (mixed greens, cucumber, olive oil) (calories: 400, protein: 25g, carbs: 40g, fat: 15g)
- Dinner: Beef stir-fry with bell peppers and brown rice (calories: 500, protein: 35g, carbs: 50g, fat: 15g)
Day 5
- Breakfast: Smoothie with coconut milk, banana, and chia seeds (calories: 300, protein: 5g, carbs: 45g, fat: 10g)
- Lunch: Roasted turkey with quinoa and steamed Brussels sprouts (calories: 400, protein: 30g, carbs: 40g, fat: 10g)
- Dinner: Grilled halibut with roasted butternut squash and steamed kale (calories: 500, protein: 35g, carbs: 45g, fat: 15g)
Day 6
- Breakfast: Buckwheat pancakes with maple syrup (calories: 300, protein: 6g, carbs: 60g, fat: 5g)
- Lunch: Chicken salad with mixed greens, cucumber, and olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Dinner: Pork tenderloin with sweet potato fries and steamed broccoli (calories: 500, protein: 35g, carbs: 45g, fat: 15g)
Day 7
- Breakfast: Fruit salad with melon, grapes, and strawberries (calories: 250, protein: 3g, carbs: 60g, fat: 1g)
- Lunch: Baked trout with wild rice and steamed spinach (calories: 400, protein: 30g, carbs: 40g, fat: 10g)
- Dinner: Roasted duck with quinoa and roasted parsnips (calories: 500, protein: 40g, carbs: 40g, fat: 20g)
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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.
