Meal Plan For Elimination Diet

Dealing with food sensitivities? Our 7-day elimination diet meal plan is designed to help identify triggers. We'll guide you through a week of clean eating and show you how to create a shopping list that suits your dietary needs. Let's start this journey of discovery and health!

Complete meal plan

Free shopping list

Article reviewed

Meal Plan For Elimination Diet photo cover

Meal plan grocery list

Chicken

Salmon fillets

Eggs

Turkey breast

Lamb chops

Cod

Shrimp

Beef

Halibut

Pork tenderloin

Trout

Duck

Pears

Broccoli

Carrots

Zucchini

Blueberries

Spinach

Sweet potatoes

Green beans

Asparagus

Mixed greens

Cucumber

Bell peppers

Brussels sprouts

Kale

Butternut squash

Melon

Grapes

Strawberries

Parsnips

Bananas

Rice

Quinoa

Brown rice

Rice cakes

Oatmeal

Rice milk

Coconut milk

Greek yogurt

Maple syrup

Chia seeds

Share this list

Meal plan overview

Dealing with food sensitivities? Our 7-day elimination diet meal plan helps identify triggers. It's a journey of clean eating designed to suit your dietary needs.

Discover what works for your body and what doesn't, with a plan that's as informative as it is nourishing.

Meal Plan For Elimination Diet exemplary product

Foods to eat

Non-Allergenic Proteins: Turkey, chicken, lamb, fish, and tofu for a low allergy risk.
Non-Citrus Fruits: Apples, pears, and berries for low allergenicity.
Non-Nightshade Vegetables: Leafy greens, carrots, zucchini, and sweet potatoes for low allergy potential.
Gluten-Free Whole Grains: Quinoa, rice, oats (if tolerated), and gluten-free options for variety.
Healthy Fats: Avocado, olive oil, and coconut oil for essential fatty acids.
Non-Dairy Alternatives: Almond milk, coconut milk, and other non-dairy options for those avoiding dairy.
Herbs and Spices: Use herbs and spices for flavor without common allergens.
Hydration: Water, herbal tea, and non-citrus infused water for adequate hydration.
Consult a Professional: Consider working with a dietitian to plan a well-balanced elimination diet.

✅ Tip

Keep a detailed food diary to track what you eat and any symptoms, to help identify potential food sensitivities.

Foods not to eat

Common Allergens: Wheat, dairy, eggs, soy, nuts, and shellfish to identify potential allergens.
Citrus Fruits: Oranges, lemons, and grapefruits due to potential allergenicity.
Nightshade Vegetables: Tomatoes, eggplants, peppers, and potatoes for those sensitive to nightshades.
Processed Foods: Minimize intake of processed foods with hidden allergens and additives.
Artificial Additives: Avoid artificial colors, flavors, and preservatives during the elimination phase.
Caffeine and Alcohol: Temporarily eliminate caffeine and alcohol to observe their impact on well-being.
High-Sugar Foods: Minimize intake of high-sugar foods and beverages during the elimination period.
Unplanned Cheating: Strictly adhere to the elimination plan without deviating to accurately assess results.
Consult a Professional: Work with a healthcare professional or dietitian to ensure a nutritionally adequate elimination diet.

Join 20M+ smart shoppers worldwide

Main benefits

The Meal Plan For Elimination Diet is a structured approach to identify and eliminate potential food triggers. This meal plan involves removing common allergens and irritants, allowing the body to reset and identify specific sensitivities. By focusing on whole, minimally processed foods, the plan supports digestion and reduces inflammation. Gradual reintroduction of eliminated foods helps individuals identify and manage adverse reactions, promoting long-term digestive health and overall well-being.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An elimination diet helps identify food sensitivities by removing potential allergens while maintaining nutrition. Here are some suitable alternatives:

Replace Greek yogurt with coconut yogurt for a dairy-free, gut-friendly option.
Instead of rice milk, try almond milk for a nut-based, low-allergen beverage.
Switch whole grain bread with gluten-free bread to avoid gluten sensitivities.
Use sweet potatoes instead of white potatoes for a more nutrient-dense carbohydrate source.
Substitute oatmeal with quinoa flakes for a gluten-free, high-protein breakfast option.

How to budget on this meal plan

To budget effectively for an elimination diet, prioritize buying whole, unprocessed foods in bulk, such as rice, quinoa, and oats. Choose less expensive cuts of meat like chicken thighs or pork tenderloin and consider buying them in larger quantities to freeze for later use. Opt for seasonal fruits and vegetables to get better prices and quality. Frozen produce like berries and spinach can be a cost-effective alternative to fresh, with similar nutritional value. Homemade alternatives to dairy milk, like rice or coconut milk, can be cheaper and suitable for this diet. Planning meals around sales and seasonal availability will further help in reducing costs.

Download the grocery list for FREE

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

Extra tips

Any healthy snack ideas?

Simple, allergen-free snacks for an elimination diet:

Rice cakes with avocado
Baked sweet potato
Homemade fruit salad
Steamed vegetables with olive oil
Plain rice and boiled chicken
Quinoa with roasted vegetables
Fresh melon slices

What should I drink on this meal plan?

For an elimination diet, sticking to plain water is safest to avoid any potential allergens. Herbal teas are a good option, provided the ingredients are not part of the elimination. Freshly squeezed juices from allowed fruits or vegetables are fine. Rice milk is a safe, allergen-free alternative. Coconut water can be included for electrolytes and hydration.

How to get even more nutrients?

An elimination diet, which aims to identify food sensitivities, involves removing certain foods thought to trigger symptoms and gradually reintroducing them to monitor reactions. During this diet, maintain a balanced intake by focusing on safe foods that provide ample protein, fiber, and healthy fats. Utilize sources like lean meats, gluten-free grains, and hypoallergenic fruits and vegetables to ensure nutritional needs are met without causing adverse reactions.

Meal plan suggestion

7-Day Meal Plan for Elimination Diet

Note: This meal plan is designed for an elimination diet, which involves removing foods that are commonly known to cause allergies or sensitivities. The focus is on simple, hypoallergenic foods to help identify potential food triggers.

Day 1

Breakfast: Rice porridge with sliced pears
Lunch: Grilled chicken with quinoa and steamed broccoli
Dinner: Baked salmon with roasted sweet potatoes and green beans

Calories: 1800 Fat: 50g Carbs: 190g Protein: 110g

Day 2

Breakfast: Smoothie with rice milk, banana, and spinach
Lunch: Turkey breast with brown rice and steamed carrots
Dinner: Grilled lamb chops with quinoa and roasted zucchini

Calories: 1850 Fat: 55g Carbs: 180g Protein: 115g

Day 3

Breakfast: Oatmeal (gluten-free) with blueberries
Lunch: Baked cod with sweet potato mash and steamed asparagus
Dinner: Roast chicken with brown rice and steamed green beans

Calories: 1800 Fat: 52g Carbs: 185g Protein: 110g

Day 4

Breakfast: Rice cakes with avocado
Lunch: Grilled shrimp with quinoa salad (mixed greens, cucumber, olive oil)
Dinner: Beef stir-fry with bell peppers and brown rice

Calories: 1850 Fat: 60g Carbs: 175g Protein: 105g

Day 5

Breakfast: Smoothie with coconut milk, banana, and chia seeds
Lunch: Roasted turkey with quinoa and steamed Brussels sprouts
Dinner: Grilled halibut with roasted butternut squash and steamed kale

Calories: 1800 Fat: 50g Carbs: 185g Protein: 110g

Day 6

Breakfast: Buckwheat pancakes with maple syrup
Lunch: Chicken salad with mixed greens, cucumber, and olive oil dressing
Dinner: Pork tenderloin with sweet potato fries and steamed broccoli

Calories: 1850 Fat: 58g Carbs: 180g Protein: 105g

Day 7

Breakfast: Fruit salad with melon, grapes, and strawberries
Lunch: Baked trout with wild rice and steamed spinach
Dinner: Roasted duck with quinoa and roasted parsnips

Calories: 1800 Fat: 55g Carbs: 190g Protein: 110g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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.