Keto meal plan for elimination diet
Listonic team
Updated on Nov 22, 2024
A keto meal plan for an elimination diet is designed for those looking to identify food sensitivities within a ketogenic framework. It involves gradually eliminating and reintroducing foods while maintaining ketosis.
This approach is helpful for pinpointing food reactions without breaking the keto regimen. It’s a methodical way to uncover dietary triggers while staying low-carb.
Meal plan overview
Explore ""Keto Meal Plan for Elimination Diet"", a unique approach to identifying potential food sensitivities while following a ketogenic diet. This plan is structured to systematically eliminate and reintroduce specific foods.
Each phase of the plan is carefully designed to maintain a state of ketosis, ensuring that you can identify food intolerances without compromising your keto lifestyle. Embark on a journey to better understand your body's reactions within the keto framework.
Foods to eat
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and fiber.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries.
Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
Sugar-Free Beverages: Water, herbal tea, and black coffee.
✅Tip
Foods not to eat
High-Carb Foods: Limit grains, sugar, and starchy vegetables.
Fruit: Limit high-sugar fruits to stay within carb limits.
Processed Foods: Avoid processed snacks and foods with hidden carbs.
Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
High-Sugar Sauces: Avoid sugary condiments and dressings.
Grain-Based Foods: Stay away from bread, pasta, and rice.
Alcohol: Limit alcohol intake to support elimination goals.
Highly Processed Oils: Avoid vegetable and seed oils; opt for healthy fats.
Main benefits
The Keto Meal Plan for Elimination Diet is tailored to support individuals following a ketogenic approach while adhering to an elimination diet. This plan emphasizes low-carbohydrate, high-fat foods, and includes options that align with common elimination diet guidelines.
By providing a variety of keto-friendly foods, the plan aims to meet the nutritional needs of those seeking both ketogenic and elimination diet benefits.
Recommended nutrient breakdown
Protein: 15%
Fat: 72%
Carbs: 8%
Fiber: 2%
Other: 3%
How to budget on this meal plan
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Extra tips
Simple, allergen-free keto snacks suitable for an elimination diet:
- Coconut chips
- Seed crackers with avocado
- Cucumber slices with salmon
- Almond yogurt
- Beef jerky (without additives)
- Roasted pumpkin seeds
- Homemade bone broth
In an elimination diet, simplicity is key. Stick to water as your primary beverage, which aids in detoxification. Herbal teas are great for their soothing properties. Freshly squeezed vegetable juices can provide nutrients without common allergens. Coconut water is a hydrating option, and for a caffeine fix, stick with plain black coffee.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach cooked in coconut oil
- Lunch:Grilled chicken salad with mixed greens, cucumber, and olive oil vinaigrette
- Dinner:Baked salmon with steamed broccoli and cauliflower
- Calories🔥: 1250Fat💧: 95gCarbs🌾: 18gProtein🥩: 85g
Day 2
- Breakfast:Avocado smoothie with coconut milk and spinach
- Lunch:Beef stir-fry with bell peppers and zucchini in avocado oil
- Dinner:Grilled lamb chops with a side of asparagus
- Calories🔥: 1550Fat💧: 125gCarbs🌾: 23gProtein🥩: 75g
Day 3
- Breakfast:Omelette with spinach and avocado
- Lunch:Tuna salad with leafy greens and olive oil
- Dinner:Roast chicken with a side of roasted Brussels sprouts
- Calories🔥: 1400Fat💧: 110gCarbs🌾: 20gProtein🥩: 100g
Day 4
- Breakfast:Coconut yogurt with flaxseeds
- Lunch:Grilled pork loin with a mixed green salad and vinaigrette
- Dinner:Baked trout with a side of steamed zucchini
- Calories🔥: 1350Fat💧: 105gCarbs🌾: 20gProtein🥩: 81g
Day 5
- Breakfast:Fried eggs in olive oil with a side of sautéed kale
- Lunch:Chicken thighs with a side of cauliflower rice
- Dinner:Grilled steak with a side of roasted eggplant
- Calories🔥: 1500Fat💧: 115gCarbs🌾: 23gProtein🥩: 105g
Day 6
- Breakfast:Smoothie with coconut milk, protein powder, and spinach
- Lunch:Turkey burgers (no bun) with a side of mixed greens and avocado oil dressing
- Dinner:Lamb curry with coconut cream and a side of steamed vegetables
- Calories🔥: 1550Fat💧: 120gCarbs🌾: 26gProtein🥩: 90g
Day 7
- Breakfast:Baked avocado with egg
- Lunch:Sardines over a bed of leafy greens with olive oil
- Dinner:Roasted duck with a side of braised red cabbage
- Calories🔥: 1350Fat💧: 105gCarbs🌾: 23gProtein🥩: 90g
Want to learn more?
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