Complete meal plan for elimination diet

• Lean Proteins: Chicken, turkey, and fish are great for keeping your energy up while providing essential nutrients.
• Whole Grains: Quinoa, brown rice, and whole wheat bread offer sustained energy and important vitamins.
• Fruits and Vegetables: Fresh or dried options like apples, berries, carrots, and bell peppers are perfect for snacking and meals.
• Healthy Fats: Avocados, olive oil, and nuts provide satiety and help maintain energy levels.
• Low-Fat Dairy: Yogurt and low-fat cheese can be great sources of calcium and protein.

• High-Sugar Snacks: Candy bars, cookies, and sugary drinks can cause energy crashes and provide empty calories.
• Processed Meats: Sausages and hot dogs are often high in unhealthy fats and sodium.
• Refined Grains: White bread and pastries lack the nutrients found in whole grains and can lead to energy dips.
• High-Sodium Foods: Packaged soups and salty snacks can contribute to dehydration and bloating.
• Fried Foods: These are typically high in unhealthy fats and can be hard to digest when you're active outdoors.

To maintain nutritional variety while following an elimination diet, consider these gentle food alternatives:

• For a lean protein swap, cod fillet can replace chicken breast, offering a low-fat, easily digestible option.
• To diversify your grains, sorghum can replace oats, providing a gluten-free and fiber-rich alternative.
• For a vegetable alternative, turnips can replace potatoes, offering a lower-carb, nutrient-dense option.
• To switch up your fruit intake, papayas can replace apples, providing a tropical and digestive-friendly option.
• For a different fat source, grapeseed oil can replace olive oil, offering a light flavor and high smoke point.

For the elimination diet, plan meals around affordable, hypoallergenic foods like rice, potatoes, and certain vegetables. Buy in bulk to save money and consider cooking in large batches to freeze portions for later. Stick to whole, unprocessed foods to avoid costly specialty items. Shop for produce at farmer’s markets where prices may be lower.