Indian meal plan for elimination diet

Identify and eliminate food sensitivities with the Indian Meal Plan for Elimination Diet. This plan guides you through delicious Indian dishes while helping you pinpoint foods that might be causing issues. Enjoy tasty meals that support your journey to better health.

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Meal plan grocery list

Rice

Lentils

Moong dal

Toor dal

Brown rice

Quinoa

Chicken breast

Turkey breast

White fish

Carrots

Broccoli

Cauliflower

Spinach

Zucchini

Green beans

Sweet potatoes

Butternut squash

Cucumbers

Tomatoes

Bell peppers

Onions

Garlic

Ginger

Apples

Bananas

Blueberries

Oranges

Coconut milk

Olive oil

Cumin seeds

Turmeric

Coriander seeds

Basmati rice

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Meal plan overview

Identify food sensitivities with the Indian Meal Plan for Elimination Diet. This plan guides you through a structured approach to eliminating and reintroducing foods, featuring simple, allergen-free Indian recipes like plain rice, steamed vegetables, and lean proteins. Discover how different foods affect your body.

Each day provides meal ideas and tips to support your elimination diet journey. This plan makes it easy to follow the elimination diet while enjoying flavorful Indian dishes.

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Foods to eat

Root Vegetables: Sweet potatoes, carrots, and beets are filling and packed with nutrients.
Whole Grains: Oats, whole wheat bread, and bulgur are great for hearty breakfasts and side dishes.
Varied Proteins: Mix it up with beef, tofu, and fish to keep meals interesting and nutritious.
Fresh Fruit: Seasonal fruits like strawberries, peaches, and apples for variety and nutrition.
Nut Butters: Almond butter, peanut butter, and other nut butters are great for snacks and spreads.

✅ Tip

Incorporate theme nights (like Taco Tuesday or Pizza Friday) to make planning fun and predictable.

Foods not to eat

Processed Snacks: Potato chips, cheese puffs, and similar snacks are often high in unhealthy fats and salt.
High-Sugar Drinks: Fruit punches, sweet teas, and sports drinks can be loaded with sugars.
Canned Meats: Often high in preservatives and sodium, making them a less ideal choice.
Prepackaged Desserts: Cakes, pies, and other prepackaged desserts can be high in sugar and fat.
Instant Potatoes: These lack the nutrients of fresh potatoes and are often high in sodium.

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Main benefits

Choosing a 30-day meal plan for a family of 5 ensures that meals are nutritious and balanced, catering to all age groups. It can save considerable time on daily decision-making about meals. The plan helps maintain dietary consistency, which is particularly beneficial for growing children. Additionally, it encourages variety in meals, reducing the likelihood of picky eating habits.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To create an elimination diet-friendly Indian meal plan, try these gentle substitutions:

For a mild protein source, white fish can replace chicken breast in curries and kebabs.
To reduce allergenic potential, coconut oil can replace ghee in cooking.
For a nutrient-dense grain, amaranth can replace rice in meals and side dishes.
To boost digestion, ginger tea can replace regular chai in your daily routine.
For a simple seasoning, fresh herbs can replace garam masala in salads and light dishes.

How to budget on this meal plan

With the Indian meal plan for elimination diet, sticking to simple, single-ingredient foods can be both economical and beneficial. Buying bulk quantities of staples like rice, lentils, and basic vegetables helps keep your grocery bill down. Homemade broths and simple stews can stretch your ingredients further while allowing you to control what’s in your food. Creating your own spice blends can prevent cross-contamination and save money compared to pre-made mixes. Focus on whole foods and avoid packaged goods to keep costs low and ensure dietary control.

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Extra tips

Any healthy snack ideas?

Here are some elimination diet-friendly Indian snacks:

Boiled eggs
Roasted sweet potatoes
Carrot sticks with guacamole
Rice cakes with avocado
Plain coconut yogurt with berries
Sliced cucumber with a sprinkle of salt
Homemade chicken broth

What should I drink on this meal plan?

On an elimination diet, drink options include water infused with safe fruits like pear or cucumber, herbal teas that are free from common allergens, and plain coconut water. Homemade broths made from allowed ingredients can provide additional nutrients, and safe plant-based milks like rice milk can be a good alternative to dairy.

How to get even more nutrients?

On an elimination diet, focus on hypoallergenic, nutrient-dense Indian foods. Choose lean proteins like chicken, fish, and lentils, seasoned simply with safe spices. Include non-reactive vegetables like spinach, carrots, and zucchini for essential vitamins and minerals. Use whole grains like rice and quinoa for fiber and energy. Avoid common allergens and finish with a serving of safe fruits like pears or blueberries to add natural sweetness and additional nutrients. This approach helps identify food sensitivities while maintaining balanced nutrition.

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