Nordic meal plan for elimination diet
Listonic team
Updated on Nov 27, 2024
Embrace a new way of eating with our Nordic meal plan for elimination diet. Designed to help you identify food sensitivities while enjoying Scandinavian flavors, this plan is both practical and delicious. Experience the health benefits of an elimination diet without compromising on taste.
Meal plan grocery list
Dry goods
Brown rice
Quinoa
Gluten-free oats
Chia seeds
Hemp seeds
Lentils
Beverages
Rice milk
Fresh grocery
Zucchini
Cabbage
Rutabaga
Parsnips
Turnips
Pumpkin
Cranberries
Strawberries
Bananas
Grapes
Green beans
Brussel sprouts
Leeks
Cucumber
Lemon
Meats
Cod
Turkey breast
Lamb
Spices & sauces
Coconut oil
Olive oil
Bone broth
Ginger
Turmeric
Sea salt
Basil
Thyme
Meal plan overview
Support your health with the Nordic meal plan for elimination diet. This plan helps you identify food sensitivities while enjoying Scandinavian flavors. Focus on gentle, nourishing meals inspired by Nordic traditions.
Ideal for those needing an elimination diet, this plan makes the process easier and more enjoyable. Enjoy simple, tasty meals that support your well-being. Find balance and relief with Nordic-inspired dishes.
Foods to eat
Root Vegetables: Stick to potatoes, carrots, and parsnips for safe and nutritious options.
Lean Proteins: Choose fish and poultry that are less likely to cause reactions.
Gluten-Free Grains: Opt for quinoa, rice, and gluten-free oats.
Non-Citrus Fruits: Include apples, pears, and berries that are less allergenic.
Leafy Greens: Enjoy spinach, kale, and other low-reactive greens.
Fermented Foods: Try gut-friendly options like sauerkraut if tolerated.
✅Tip
Foods not to eat
Common Allergens: Avoid dairy, eggs, nuts, and soy initially.
Processed Foods: Skip foods with additives, preservatives, and artificial ingredients.
Gluten-Containing Grains: Avoid wheat, barley, and rye.
Nightshades: Eliminate tomatoes, potatoes, eggplants, and peppers if necessary.
Citrus Fruits: Stay away from oranges, lemons, and limes.
Sugar and Sweeteners: Avoid refined sugars and artificial sweeteners.
Read more about key products
Main benefits
The Nordic meal plan for elimination diet helps identify food sensitivities while maintaining balanced nutrition. It focuses on easily digestible foods, reducing gastrointestinal discomfort. By emphasizing whole foods, the diet can improve skin health and reduce inflammation. The plan's simplicity aids in stress-free meal planning and preparation.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 4%
Other: 1%
How to budget on this meal plan
Stick to whole foods and avoid processed items that can be pricey. Buy in bulk for items like rice and oats, and focus on seasonal vegetables to keep costs down. Preparing meals from scratch can reduce expenses compared to pre-packaged elimination diet foods. Batch cooking and freezing portions also help save both time and money.
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Extra tips
These snacks are perfect for an elimination diet:
- Sliced cucumbers with tahini
- Steamed broccoli with olive oil
- Blueberry and banana smoothie
- Rice cakes with avocado
- Baked sweet potato wedges
- Homemade applesauce
- Plain coconut yogurt with berries
On an elimination diet, stick to water and herbal teas to avoid potential allergens. Freshly made vegetable juices can be safe and nutritious. Coconut water is a good hydrating option. Avoid alcohol and caffeinated beverages to reduce irritation.
Focus on whole, unprocessed foods to maximize nutrient intake. Rotate your vegetable choices to ensure a wide range of vitamins and minerals. Include bone broth or vegetable broth for added nutrients. Add turmeric and ginger for their anti-inflammatory properties. Incorporate probiotic-rich foods like kimchi or sauerkraut to support gut health.
Meal plan suggestion
Day 1
- Breakfast:Gluten-free oats with strawberries and chia seeds
- Lunch:Brown rice with zucchini and olive oil
- Dinner:Baked cod with rutabaga and leeks
- Snack:Banana with almonds
- Calories🔥: 1700Fat💧: 60gCarbs🌾: 230gProtein🥩: 80g
Day 2
- Breakfast:Rice milk smoothie with blueberries and chia seeds
- Lunch:Quinoa salad with green beans and olive oil
- Dinner:Turkey breast with turnips and ginger
- Snack:Grapes with hemp seeds
- Calories🔥: 1750Fat💧: 65gCarbs🌾: 235gProtein🥩: 85g
Day 3
- Breakfast:Gluten-free oats with banana and chia seeds
- Lunch:Brown rice with brussels sprouts and olive oil
- Dinner:Lamb with cabbage and thyme
- Snack:Strawberries with hemp seeds
- Calories🔥: 1800Fat💧: 70gCarbs🌾: 240gProtein🥩: 90g
Day 4
- Breakfast:Rice milk smoothie with cranberries and chia seeds
- Lunch:Quinoa salad with parsnips and olive oil
- Dinner:Baked cod with pumpkin and turmeric
- Snack:Banana with almonds
- Calories🔥: 1700Fat💧: 60gCarbs🌾: 230gProtein🥩: 80g
Day 5
- Breakfast:Gluten-free oats with grapes and chia seeds
- Lunch:Brown rice with green beans and olive oil
- Dinner:Turkey breast with cabbage and ginger
- Snack:Strawberries with hemp seeds
- Calories🔥: 1750Fat💧: 65gCarbs🌾: 235gProtein🥩: 85g
Day 6
- Breakfast:Rice milk smoothie with bananas and chia seeds
- Lunch:Quinoa salad with rutabaga and olive oil
- Dinner:Lamb with turnips and thyme
- Snack:Cranberries with hemp seeds
- Calories🔥: 1800Fat💧: 70gCarbs🌾: 240gProtein🥩: 90g
Day 7
- Breakfast:Gluten-free oats with strawberries and chia seeds
- Lunch:Brown rice with green beans and olive oil
- Dinner:Baked cod with leeks and turmeric
- Snack:Grapes with hemp seeds
- Calories🔥: 1700Fat💧: 60gCarbs🌾: 230gProtein🥩: 80g
Want to learn more?
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