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Gluten-free meal plan for elimination diet
Navigate food sensitivities with the Gluten-Free Meal Plan for Elimination Diet. This plan includes a variety of easily digestible meals like rice-based dishes, simple vegetable stir-fries, and lean proteins. Each phase of the diet is carefully planned to methodically identify potential food intolerances, ensuring a comprehensive and gluten-free approach to dietary exploration.
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Meal plan grocery list
- Rice porridge
- Banana
- Honey
- Chicken breast
- Quinoa
- Carrots
- Mixed greens
- Cherry tomatoes
- Cucumber
- Olive oil vinaigrette
- Greek yogurt
- Fresh fruit salad ingredients
- Salmon
- Sweet potatoes
- Zucchini
- Oat milk
- Spinach
- Blueberries
- Rice pasta
- Tomato sauce
- Ground turkey
- Apple slices
- Almond butter
- Tofu
- Bell peppers
- White rice
- Feta cheese
- Jasmine rice
- Broccoli
- Peaches or melon
Meal plan overview
The Gluten-Free Meal Plan for Elimination Diet is a unique approach to identifying food sensitivities, starting with gluten-free options. It includes a strategic selection of foods to eliminate and then gradually reintroduce, focusing on easily digestible, allergen-free ingredients.
This plan provides a guided, step-by-step approach to discovering dietary triggers in a gluten-free context, making the elimination process both effective and insightful.
Foods to eat
- Whole Foods: Focus on unprocessed meats, fruits, vegetables, and gluten-free grains.
- Lean Proteins: Chicken, turkey, and fish.
- Vegetables and Fruits: A wide variety for nutrients (avoid any known allergens).
- Gluten-Free Whole Grains: Quinoa, brown rice, and certified gluten-free oats.
- Healthy Fats: Olive oil, avocado, and nuts (unless nuts are being eliminated).
✅ Tip
Foods not to eat
- Common Allergens: Dairy, eggs, soy, corn, nuts, and shellfish, unless already confirmed as safe.
- Processed Foods: Often contain hidden allergens and gluten.
- Gluten-Containing Grains: Wheat, barley, rye, and any products made from them.
- Alcohol and Caffeine: Can be irritating for some individuals; may be included in the elimination.
- Sugary Foods: Cakes, cookies, and candies.
- Artificial Additives: Colorings, flavorings, and preservatives.
Main benefits
The Gluten-Free Meal Plan for Elimination Diet is designed to identify food sensitivities. It excludes gluten and other common allergens while providing balanced nutrition through fruits, vegetables, lean proteins, and gluten-free grains like rice and quinoa.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A gluten-free meal plan for an elimination diet can be adapted with these alternative products:
- Instead of quinoa, try millet as a gluten-free grain that is also hypoallergenic.
- Replace almond butter with sunflower seed butter to avoid nut allergens while maintaining creaminess.
- For a different type of milk, use coconut milk instead of oat milk to add richness and avoid gluten.
- Instead of feta cheese, try goat cheese, which is often easier to digest for those with lactose intolerance.
- For a grain-free option, use spaghetti squash instead of rice pasta in your meals.
How to budget on this meal plan
Rice porridge, banana, and honey are great for breakfast and can be bought in bulk. Chicken breast and quinoa are staples that can be more economical in larger sizes. Utilize a variety of vegetables like mixed greens, cherry tomatoes, and cucumber in meals. Homemade Greek yogurt and fresh fruit salad can be cheaper and healthier alternatives to store-bought versions. Consider making your own gluten-free pasta dishes and tomato sauce for a cost-effective and versatile carbohydrate source.
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Extra tips
Any healthy snack ideas?
Cleanse your system with these 7 gluten-free snacks suitable for an elimination diet:
- Steamed broccoli with lemon juice
- Quinoa salad with cucumber, tomato, and olive oil
- Baked chicken breast with herbs
- Green smoothie with kale, cucumber, and coconut water
- Brown rice cakes with mashed avocado
- Grilled fish with steamed asparagus
- Mixed nuts and seeds
What should I drink on this meal plan?
During an elimination diet that’s gluten-free, focus on pure, simple drinks: water, homemade bone broth for nutrients, herbal teas like chamomile, and freshly squeezed fruit juices in moderation. Avoid processed or sugary drinks to maintain the diet's integrity.
How to get even more nutrients?
If you're on an elimination diet to identify food sensitivities, it's crucial to include a variety of gluten-free foods to ensure you still get all necessary nutrients. Focus on naturally gluten-free whole foods like meats, fruits, and vegetables. Quinoa and sweet potatoes are great for adding fiber and energy to your diet, while avocados provide healthy fats that are vital for vitamin absorption.
Meal plan suggestions
Gluten-Free Meal Plan for Elimination Diet
Day 1
- Breakfast: Rice porridge with sliced banana and honey (calories: 300, protein: 5g, carbs: 60g, fat: 2g)
- Lunch: Grilled chicken breast with quinoa and steamed carrots (calories: 400, protein: 30g, carbs: 45g, fat: 10g)
- Snack: Fresh fruit salad (calories: 150, protein: 2g, carbs: 35g, fat: 1g)
- Dinner: Baked salmon with a side of roasted sweet potatoes and zucchini (calories: 500, protein: 30g, carbs: 40g, fat: 20g)
Day 2
- Breakfast: Smoothie with oat milk, spinach, and blueberries (calories: 250, protein: 3g, carbs: 50g, fat: 3g)
- Lunch: Rice pasta with homemade tomato sauce and ground turkey (calories: 450, protein: 25g, carbs: 60g, fat: 10g)
- Snack: Sliced cucumber and carrot sticks (calories: 100, protein: 2g, carbs: 20g, fat: 0.5g)
- Dinner: Stir-fried beef with bell peppers and white rice (calories: 500, protein: 30g, carbs: 50g, fat: 15g)
Day 3
- Breakfast: Mashed avocado on gluten-free toast (calories: 300, protein: 4g, carbs: 30g, fat: 20g)
- Lunch: Baked white fish with a side of jasmine rice and steamed broccoli (calories: 400, protein: 30g, carbs: 45g, fat: 10g)
- Snack: Sliced peaches or melon (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
- Dinner: Grilled lamb chops with roasted parsnips and green beans (calories: 550, protein: 35g, carbs: 35g, fat: 25g)
Day 4
- Breakfast: Rice cakes with sunflower seed butter (calories: 250, protein: 6g, carbs: 30g, fat: 12g)
- Lunch: Quinoa salad with chopped cucumber, bell pepper, and a lemon olive oil dressing (calories: 450, protein: 12g, carbs: 50g, fat: 20g)
- Snack: Carrot sticks (calories: 50, protein: 1g, carbs: 12g, fat: 0.3g)
- Dinner: Slow-cooked beef stew with root vegetables (calories: 500, protein: 40g, carbs: 40g, fat: 18g)
Day 5
- Breakfast: Buckwheat porridge with sliced apples and cinnamon (calories: 300, protein: 6g, carbs: 60g, fat: 4g)
- Lunch: Chicken and vegetable soup with a side of gluten-free bread (calories: 350, protein: 25g, carbs: 40g, fat: 10g)
- Snack: A handful of grapes (calories: 100, protein: 1g, carbs: 27g, fat: 0.2g)
- Dinner: Grilled turkey breast with sautéed spinach and mashed sweet potato (calories: 450, protein: 35g, carbs: 45g, fat: 10g)
Day 6
- Breakfast: Coconut yogurt with banana slices (calories: 250, protein: 3g, carbs: 40g, fat: 10g)
- Lunch: Baked cod with a side of roasted asparagus and quinoa (calories: 400, protein: 30g, carbs: 35g, fat: 15g)
- Snack: Orange slices (calories: 80, protein: 1g, carbs: 20g, fat: 0.2g)
- Dinner: Pork tenderloin with steamed green beans and a side of baked butternut squash (calories: 500, protein: 40g, carbs: 30g, fat: 20g)
Day 7
- Breakfast: Scrambled tofu with spinach and gluten-free toast (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
- Lunch: Salad with grilled chicken, mixed greens, cucumber, and olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: A small handful of blueberries (calories: 80, protein: 1g, carbs: 20g, fat: 0.5g)
- Dinner: Baked chicken thighs with roasted Brussels sprouts and carrots (calories: 450, protein: 35g, carbs: 25g, 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.
