Alkaline meal plan for elimination diet
Updated on Oct 1, 2024
Meal plan grocery list
Fresh grocery
Spinach
Kale
Cucumber
Avocado
Zucchini
Asparagus
Broccoli
Bell pepper
Cauliflower
Sweet potato
Carrot
Celery
Lemons
Limes
Watermelon
Mango
Papaya
Apples
Bananas
Pears
Blueberries
Raspberries
Meats
Chicken breast
Turkey breast
Fish & seafood
Salmon
Halibut
Dairy & eggs
Eggs
Plant based
Tofu
Almond milk
Coconut milk
Quinoa
Olive oil
Almonds
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
Fresh Vegetables: Focus on non-starchy veggies like bell peppers, broccoli, and zucchini to avoid potential allergens.
Simple Fruits: Choose apples, pears, and blueberries, which are less likely to cause allergic reactions.
Lean Proteins: Include chicken, turkey, and lean cuts of beef to meet protein needs without common allergens.
Gluten-Free Grains: Opt for quinoa, brown rice, and millet instead of gluten-containing grains.
Healthy Oils: Use olive oil and coconut oil for cooking to avoid dairy-based fats.
✅Tip
Foods not to eat
Refined Carbohydrates: Avoid white bread, pastries, and other refined carbs that can spike blood sugar.
Sugary Drinks: Stay away from soda and sugary coffee drinks which contribute to insulin resistance.
Processed Meats: Skip sausages, hot dogs, and bacon which can contain added sugars and unhealthy fats.
High-Sugar Snacks: Pass on candy, baked goods, and other high-sugar snacks to maintain stable blood glucose.
Fried Foods: Avoid fried chicken, French fries, and other deep-fried items that can increase insulin resistance.
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Main benefits
An alkaline meal plan for elimination diet can be a game-changer if you're trying to identify food sensitivities. This plan emphasizes low-acid foods that are less likely to cause inflammation, potentially reducing symptoms of allergies or intolerances. It also supports gut health by focusing on easily digestible and nutrient-rich foods, making it easier to track how different foods affect your body. With fewer acidic foods, you might find relief from chronic bloating and discomfort.
Recommended nutrient breakdown
Protein: 15%
Fat: 20%
Carbs: 55%
Fiber: 7%
Other: 3%
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
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
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.
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
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🔥: 1500Fat💧: 55gCarbs🌾: 170gProtein🥩: 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🔥: 1450Fat💧: 50gCarbs🌾: 160gProtein🥩: 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🔥: 1550Fat💧: 60gCarbs🌾: 170gProtein🥩: 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🔥: 1520Fat💧: 58gCarbs🌾: 168gProtein🥩: 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🔥: 1480Fat💧: 52gCarbs🌾: 165gProtein🥩: 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🔥: 1500Fat💧: 54gCarbs🌾: 160gProtein🥩: 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🔥: 1485Fat💧: 53gCarbs🌾: 165gProtein🥩: 102g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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