Alkaline meal plan for elimination diet
Meal plan grocery list
Spinach
Kale
Cucumber
Avocado
Zucchini
Asparagus
Broccoli
Bell pepper
Cauliflower
Sweet potato
Carrot
Celery
Lemons
Limes
Watermelon
Mango
Papaya
Apples
Bananas
Pears
Blueberries
Raspberries
Chicken breast
Turkey breast
Salmon
Halibut
Eggs
Tofu
Almond milk
Coconut milk
Olive oil
Almonds
Quinoa
Meal plan overview
The alkaline meal plan for elimination diet focuses on removing foods that can trigger sensitivities or inflammation while maintaining a diet rich in alkaline-forming foods. By cutting out acidic and potentially problematic foods, this plan aims to promote a balanced pH level in the body and improve overall well-being. Typical meals include leafy greens, alkaline fruits, and non-starchy vegetables.
This diet can help identify food intolerances by gradually reintroducing eliminated foods while ensuring the body stays balanced. Avoiding processed foods and sticking to whole, plant-based options can simplify the elimination process, making it easier to pinpoint problem foods and enjoy a steady supply of essential nutrients.
Foods to eat
- Lean Proteins: Include turkey, chicken, and beans to aid muscle recovery and endurance.
- Complex Carbohydrates: Choose brown rice, sweet potatoes, and whole grain bread for sustained energy.
- Healthy Fats: Add avocados, nuts, and flaxseeds for energy and anti-inflammatory benefits.
- Hydrating Fruits: Enjoy oranges, berries, and melon to keep hydrated during matches.
- Veggie Powerhouses: Include spinach, broccoli, and bell peppers for vitamins and minerals.
✅ Tip
Foods not to eat
- Fried Foods: Avoid fried chicken, french fries, and other greasy foods that can hinder performance.
- Sugary Foods: Steer clear of candy, pastries, and soda that can cause energy dips.
- Heavy Dairy: Limit full-fat dairy products that can be difficult to digest during games.
- High-Sodium Snacks: Avoid chips, salted nuts, and processed foods that can lead to dehydration.
- Refined Carbs: Reduce intake of white bread, pasta, and sugary snacks that provide short-term energy.
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Main benefits
The energy-boosting meal plan for soccer players incorporates fast-absorbing carbs for quick energy during matches and training. It features lean proteins that aid in muscle recovery and reduce injury risk. This plan also includes foods rich in omega-3 fatty acids to support joint health and reduce inflammation. Additionally, it integrates hydration strategies with electrolytes to maintain peak performance during games.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To maintain an alkaline balance while following an elimination diet, these substitutions can enhance variety:
- For a versatile green, watercress can replace spinach, providing a peppery flavor and detoxifying properties.
- To diversify your starches, millet can replace sweet potatoes, offering a grainy texture and mild flavor.
- For a different protein, rainbow trout can replace chicken breast, offering a delicate flavor and lean protein.
- To switch up fruits, dragon fruit can replace watermelon, providing a unique texture and vitamin C.
- For a nutty twist, hazelnuts can replace almonds, offering a sweet, rich flavor and healthy fats.
How to budget on this meal plan
When following an alkaline meal plan for an elimination diet, prioritize versatile ingredients like quinoa and beans. These provide protein and can be used in various dishes, reducing the need for expensive specialty items. Buying frozen fruits and vegetables can be economical and retain their nutritional value.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas on an Alkaline meal plan for an elimination diet:
- Fresh celery sticks with guacamole
- Homemade almond milk with chia seeds
- Carrot sticks dipped in coconut yogurt
- Sliced pear with sunflower seed butter
- Unsweetened coconut flakes and dried apricots
- Cucumber rounds topped with avocado and sprouts
- Steamed kale chips with a pinch of sea salt
What should I drink on this meal plan?
Stick to water, preferably alkaline water, and herbal teas (such as peppermint or chamomile). Avoid any drinks that contain common allergens or irritants. Freshly made vegetable juices, without common allergens, are also suitable. Always check ingredients to ensure compliance with elimination guidelines.
How to get even more nutrients?
For an alkaline meal plan on an elimination diet, incorporate varied sources of lean protein like poultry, lentils, and quinoa. Boost fiber with non-starchy vegetables and pseudo-cereals like buckwheat. Healthy fats can be added via avocados and flaxseeds. Rotate nutrient-dense foods such as sweet potatoes and berries to avoid deficiencies and ensure balanced nutrient intake.
Meal plan suggestion
Alkaline Meal Plan for Elimination Diet
Day 1
- Breakfast: Smoothie with almond milk, spinach, avocado, and a banana
- Lunch: Grilled chicken breast with quinoa, steamed broccoli, and bell pepper
- Dinner: Baked salmon with roasted sweet potatoes and asparagus
- Snack: Apple slices with almond butter
Calories: 1500 Fat: 55g Carbs: 170g Protein: 100g
Day 2
- Breakfast: Scrambled eggs with kale and diced bell peppers
- Lunch: Turkey breast salad with mixed greens, cucumber, and a lemon vinaigrette
- Dinner: Grilled halibut with zucchini noodles and roasted cauliflower
- Snack: Mango slices
Calories: 1450 Fat: 50g Carbs: 160g Protein: 95g
Day 3
- Breakfast: Coconut milk chia pudding with blueberries and raspberries
- Lunch: Quinoa bowl with avocado, steamed broccoli, and lime dressing
- Dinner: Baked chicken breast with roasted carrots and steamed spinach
- Snack: Pear slices with a handful of almonds
Calories: 1550 Fat: 60g Carbs: 170g Protein: 105g
Day 4
- Breakfast: Smoothie with coconut milk, spinach, papaya, and cucumber
- Lunch: Tofu stir-fry with bell peppers, zucchini, and asparagus
- Dinner: Grilled salmon with quinoa and steamed cauliflower
- Snack: Watermelon slices
Calories: 1520 Fat: 58g Carbs: 168g Protein: 98g
Day 5
- Breakfast: Almond milk smoothie with kale, blueberries, and banana
- Lunch: Grilled turkey breast with quinoa and roasted bell peppers
- Dinner: Baked halibut with sweet potato mash and steamed spinach
- Snack: Mango slices
Calories: 1480 Fat: 52g Carbs: 165g Protein: 100g
Day 6
- Breakfast: Scrambled eggs with avocado and steamed broccoli
- Lunch: Chicken breast salad with mixed greens, cucumber, and a lemon vinaigrette
- Dinner: Baked salmon with roasted carrots and asparagus
- Snack: Pear slices with almond butter
Calories: 1500 Fat: 54g Carbs: 160g Protein: 103g
Day 7
- Breakfast: Smoothie with almond milk, spinach, apple, and raspberries
- Lunch: Grilled tofu with quinoa, roasted bell peppers, and zucchini
- Dinner: Baked chicken breast with steamed cauliflower and sweet potato wedges
- Snack: Watermelon slices
Calories: 1485 Fat: 53g Carbs: 165g Protein: 102g
These nutritional 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 Jun 21, 2024
- Updated on Oct 1, 2024