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

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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.

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Foods to eat

Whole Grains: Oats, barley, and whole wheat products for soluble fiber.
Legumes: Beans, lentils, and chickpeas for plant protein and fiber.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds for healthy fats and protein.
Vegetables: A variety of vegetables, particularly leafy greens and cruciferous veggies like broccoli and cauliflower.
Fruits: Berries, apples, and pears for fiber and antioxidants.
Healthy Fats: Avocado and olive oil for their beneficial effects on cholesterol levels.
Soy Products: Tofu, tempeh, and edamame as cholesterol-friendly protein sources.
Herbs and Spices: Garlic, turmeric, and ginger for flavor and potential cholesterol-lowering effects.

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Other

Foods not to eat

High-Fat Plant Foods: Excessive use of oils and high-fat nuts can increase calorie intake.
Refined Carbohydrates: White bread, pasta, and sugary cereals.
Fried Foods: Even plant-based, can be high in unhealthy fats.
Processed Vegan Foods: Often high in sodium and unhealthy fats.
High-Sugar Plant-Based Foods: Vegan desserts and candies.
Coconut Oil: High in saturated fat which can impact cholesterol levels.
Alcohol: Moderate consumption as it can affect cholesterol and triglyceride levels.
High-Sodium Foods: Excess salt can contribute to hypertension, a risk factor for heart disease.

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Main benefits

The Plant-Based Meal Plan for Lowering Cholesterol includes foods high in soluble fiber and plant sterols, such as oats, nuts, seeds, and legumes. This diet is effective in reducing LDL cholesterol and promoting heart health, while also being rich in nutrients and antioxidants.

🎓 Recommended nutrient breakdown

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.

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