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Complete meal plan for elimination diet
Navigate dietary challenges with our complete meal plan for an elimination diet. Carefully crafted to help you identify food sensitivities, this plan focuses on simple, clean eating. Enjoy a variety of safe, delicious meals while you work towards feeling your best.
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Meal plan grocery list
- Chicken breast
- Turkey breast
- Salmon
- Beef sirloin
- Pork tenderloin
- Eggs
- Sweet potatoes
- Brown rice
- Quinoa
- Oats
- Spinach
- Kale
- Carrots
- Zucchini
- Bell peppers
- Broccoli
- Cauliflower
- Green beans
- Apples
- Bananas
- Blueberries
- Strawberries
- Avocados
- Almonds
- Walnuts
- Olive oil
- Coconut oil
- Almond milk
- Coconut milk
- Rice cakes
- Chickpeas
- Lentils
- Butternut squash
Meal plan overview
The complete meal plan for elimination diet helps you identify food sensitivities by removing potential allergens from your diet. Initially, it focuses on simple, non-reactive foods like rice, vegetables, and certain meats, gradually reintroducing foods to pinpoint issues. Meals are straightforward and nutritious, featuring plenty of fresh produce and lean proteins.
This plan is perfect for those experiencing unexplained health issues, aiming to identify and eliminate problematic foods. It’s structured yet flexible, providing guidance and support throughout the process of discovering food sensitivities.
Foods to eat
- Rice and Quinoa: These are usually safe grains that are easy to digest.
- Lean Meats: Chicken and turkey, preferably organic, are generally well-tolerated.
- Non-citrus Fruits: Apples, pears, and bananas are good options.
- Vegetables: Stick to less allergenic ones like zucchini, sweet potatoes, and carrots.
- Herbal Teas: Chamomile and peppermint tea are soothing choices.
✅ Tip
When on an elimination diet, rotate the foods you eat every 3-4 days to help identify intolerances without causing new ones.
Foods not to eat
- Dairy Products: Avoid milk, cheese, yogurt, and butter.
- Gluten-containing Grains: Skip wheat, barley, and rye.
- Soy Products: No tofu, soy milk, or soy sauce.
- Citrus Fruits: Avoid oranges, lemons, limes, and grapefruits.
- Nuts and Seeds: Some elimination diets exclude all nuts and seeds initially.
Main benefits
A complete meal plan for an elimination diet helps identify food sensitivities while maintaining balanced nutrition. It starts with simple, hypoallergenic foods that are nutrient-dense. This plan gradually reintroduces foods to pinpoint triggers, ensuring no essential nutrients are missed. Additionally, it includes a variety of safe foods to keep meals interesting and nutritious.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
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.
How to budget on this meal plan
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.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a complete meal plan for an elimination diet:
- Sliced cucumber with a sprinkle of sea salt
- Baked sweet potato fries
- Blueberries and pear slices
- Rice cakes with sunflower seed butter
- Plain popcorn with a touch of olive oil
- Carrot and celery sticks with olive oil dip
- Unsweetened applesauce
What should I drink on this meal plan?
On an elimination diet, drink water as your main beverage. Herbal teas without caffeine or additives are also good options. If you tolerate them, you can include natural, unsweetened coconut water and fresh vegetable juices. Avoid any drinks that contain potential allergens or irritants you are eliminating. Homemade bone broth can be beneficial if tolerated.
How to get even more nutrients?
On an elimination diet, ensure protein intake with safe options like lean meats, fish, or plant-based proteins that are allowed. Incorporate high-fiber foods such as allowed fruits, vegetables, and gluten-free whole grains. Use healthy fats from permitted sources like olive oil, coconut oil, and avocados. Monitor nutrient levels and reintroduce foods slowly to identify deficiencies and maintain balance.
Meal plan suggestions
Complete Meal Plan for Elimination Diet
Day 1
- Breakfast: Oatmeal with Almond Milk, Blueberries, and Walnuts
- Lunch: Grilled Chicken Breast with Quinoa, Spinach, and Bell Peppers
- Dinner: Baked Salmon with Sweet Potatoes and Green Beans
- Snack: Apple Slices with Almond Butter
Calories: 1600 Fat: 60g Carbs: 170g Protein: 100g
Day 2
- Breakfast: Smoothie with Strawberries, Banana, Spinach, and Coconut Milk
- Lunch: Turkey Breast Salad with Kale, Carrots, and Avocado
- Dinner: Beef Sirloin with Brown Rice, Broccoli, and Cauliflower
- Snack: Rice Cakes with Almonds
Calories: 1650 Fat: 65g Carbs: 180g Protein: 110g
Day 3
- Breakfast: Scrambled Eggs with Zucchini and Bell Peppers
- Lunch: Grilled Pork Tenderloin with Quinoa, Kale, and Butternut Squash
- Dinner: Turkey Breast with Sweet Potatoes and Green Beans
- Snack: Banana with Walnuts
Calories: 1700 Fat: 70g Carbs: 175g Protein: 120g
Day 4
- Breakfast: Quinoa Porridge with Almond Milk, Blueberries, and Almonds
- Lunch: Chicken Breast with Brown Rice, Broccoli, and Carrots
- Dinner: Baked Salmon with Kale and Butternut Squash
- Snack: Apple with Almond Butter
Calories: 1600 Fat: 60g Carbs: 165g Protein: 110g
Day 5
- Breakfast: Oatmeal with Coconut Milk, Strawberries, and Almonds
- Lunch: Turkey Breast with Quinoa, Spinach, and Bell Peppers
- Dinner: Beef Sirloin with Sweet Potatoes and Cauliflower
- Snack: Rice Cakes with Banana
Calories: 1650 Fat: 65g Carbs: 170g Protein: 115g
Day 6
- Breakfast: Scrambled Eggs with Kale and Zucchini
- Lunch: Grilled Chicken Breast with Brown Rice, Green Beans, and Carrots
- Dinner: Pork Tenderloin with Quinoa, Broccoli, and Bell Peppers
- Snack: Apple with Walnuts
Calories: 1700 Fat: 70g Carbs: 175g Protein: 120g
Day 7
- Breakfast: Smoothie with Banana, Blueberries, Spinach, and Coconut Milk
- Lunch: Turkey Breast Salad with Kale, Avocado, and Carrots
- Dinner: Baked Salmon with Brown Rice and Broccoli
- Snack: Rice Cakes with Almonds
Calories: 1600 Fat: 60g Carbs: 160g Protein: 110g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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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.
