Gluten-free meal plan for elimination diet

Written byListonic team

Updated on Nov 22, 2024

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.

Meal plan grocery list

Dry goods

Rice porridge

Quinoa

White rice

Jasmine rice

Rice pasta

Snacks & sweets

Honey

Almond butter

Apple slices

Blueberries

Peaches or melon

Meats

Chicken breast

Ground turkey

Salmon

Dairy & eggs

Greek yogurt

Feta cheese

Oat milk

Spices & sauces

Olive oil vinaigrette

Tomato sauce

Fish & seafood

Salmon

Fresh grocery

Banana

Carrots

Mixed greens

Cherry tomatoes

Cucumber

Spinach

Zucchini

Sweet potatoes

Bell peppers

Broccoli

Plant based

Tofu

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.

Gluten-free meal plan for elimination diet exemplary product

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

Use naturally gluten-free grains like rice and quinoa as a base for meals while avoiding processed gluten-free products that may contain other potential allergens.

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.

Join 20M+ smart shoppers worldwide

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.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

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

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.

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 suggestion

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)

Download the FREE grocery list for this meal plan

Want to learn more?

Elimination diet effectively treats eosinophilic esophagitis in adults; food reintroduction identifies causative factors

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!