Indian meal plan for elimination diet

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Rice

Lentils

Moong dal

Toor dal

Brown rice

Quinoa

Basmati rice

Meats

Chicken breast

Turkey breast

Fish & seafood

White fish

Fresh grocery

Carrots

Broccoli

Cauliflower

Spinach

Zucchini

Green beans

Sweet potatoes

Butternut squash

Cucumbers

Tomatoes

Bell peppers

Onions

Garlic

Ginger

Apples

Bananas

Blueberries

Oranges

Beverages

Coconut milk

Spices & sauces

Olive oil

Cumin seeds

Turmeric

Coriander seeds

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

Basic Whole Foods: Start with simple, minimally processed foods such as rice, lean meats like chicken, and well-tolerated vegetables like zucchini and carrots.
Low-Allergenic Foods: Focus on foods that are generally less likely to cause allergies, such as quinoa, sweet potatoes, and apples.
Easily Digestible Vegetables: Incorporate cooked leafy greens like spinach and bottle gourd, which are gentle on the digestive system.
Herbs for Flavor: Use fresh herbs like coriander, mint, and turmeric, which add flavor without causing irritation for most people.
Homemade Broths: Prepare homemade vegetable or chicken broths that are free from additives and preservatives found in store-bought versions.

✅Tip

Stick to simple dishes like plain rice with boiled vegetables to easily identify any food sensitivities.

Foods not to eat

Common Allergens: Avoid dairy, wheat, soy, eggs, nuts, and shellfish during the initial phases of the diet.
Processed Foods: Stay away from canned and prepackaged foods that can contain hidden allergens and chemicals.
Spicy Foods: Limit or eliminate spicy foods that can irritate the gut and exacerbate any underlying conditions.
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives that can trigger reactions.

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Main benefits

Choosing the Indian meal plan for elimination diet can help identify food sensitivities while still enjoying flavorful meals. This plan focuses on simple, whole foods and avoids common allergens like dairy, gluten, and certain spices. The use of herbs like cilantro and mint can add flavor without triggering sensitivities. Additionally, the emphasis on homemade meals ensures you know exactly what you're eating. This approach not only helps in identifying problem foods but also supports overall digestive health.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast:Quinoa porridge with coconut milk, topped with sliced bananas and blueberries
Lunch:Grilled chicken breast with turmeric and cumin, served with sautéed carrots and green beans
Dinner:Brown rice with moong dal, seasoned with garlic, ginger, and onions
Snack:Fresh apple slices

Day 2

Breakfast:Basmati rice pudding made with coconut milk, garnished with orange segments
Lunch:Turkey breast salad with diced cucumbers, tomatoes, and bell peppers, dressed with olive oil and lemon juice
Dinner:Lentil soup with spinach and carrots, seasoned with coriander seeds
Snack:Banana smoothie with coconut milk

Day 3

Breakfast:Spinach and moong dal pancakes, seasoned with turmeric and cumin
Lunch:Grilled white fish with a side of steamed broccoli and quinoa
Dinner:Stir-fried tofu with bell peppers, zucchini, and onions in olive oil
Snack:Blueberries and orange fruit bowl

Day 4

Breakfast:Sweet potato and ginger hash browns
Lunch:Chicken breast cooked with tomatoes, garlic, and onions, served over brown rice
Dinner:Toor dal with cauliflower, garnished with fresh cilantro
Snack:Sliced cucumbers with a pinch of salt and pepper

Day 5

Breakfast:Apple cinnamon rice porridge with basmati rice
Lunch:Turkey and butternut squash stew with a hint of garlic and turmeric
Dinner:Lentil and sweet potato curry with spinach
Snack:Fresh banana

Day 6

Breakfast:Quinoa and apple breakfast bowl with a sprinkle of ground cumin
Lunch:Grilled turkey breast with sautéed zucchini and bell peppers
Dinner:Moong dal with steamed green beans and carrots
Snack:Fresh orange segments

Day 7

Breakfast:Brown rice upma with vegetables including broccoli, carrots, and onions
Lunch:Baked white fish with a side of quinoa and sautéed spinach
Dinner:Toor dal khichdi with mixed vegetables and a side of cucumber raita
Snack:Blueberry and banana smoothie

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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.

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