One day meal plan for elimination diet

• High-Calorie Proteins: Lean meats, poultry, fish, eggs, and plant-based protein sources like beans and lentils.
• Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish for extra calories and essential fatty acids.
• Dairy or Dairy Alternatives: Whole milk, full-fat yogurt, cheese, and other high-calorie dairy products.
• Complex Carbohydrates: Whole grains, brown rice, quinoa, sweet potatoes, and oats for sustained energy.
• Fruits: Bananas, mangoes, avocados, and dried fruits for added calories and nutrients.
• Nut Butters: Peanut butter, almond butter, and other nut butters for a calorie-dense snack.
• Protein Shakes: Supplement with protein shakes or smoothies with added fruits, nut butters, and yogurt.
• Strength Training: Incorporate weightlifting exercises to build muscle mass.
• Frequent Meals: Eat multiple smaller meals throughout the day to increase overall calorie intake.

• Low-Calorie Snacks: Minimize intake of low-calorie snacks that may fill you up without providing many nutrients.
• Excessive Fiber: While fiber is important, avoid excessive fiber intake, which can make you feel fuller.
• Empty Calorie Foods: Reduce consumption of foods with empty calories, such as sugary drinks and candies.
• Highly Processed Foods: Limit processed foods, which may lack essential nutrients and contribute to unhealthy weight gain.
• Excessive Cardio: While cardiovascular exercise is essential for health, excessive cardio can burn additional calories.
• Low-Fat Products: Opt for full-fat versions of dairy products and avoid excessive reliance on low-fat alternatives.
• Unplanned Snacking: Plan meals and snacks to ensure consistent calorie intake throughout the day.
• Empty Calorie Beverages: Choose nutrient-dense beverages over those high in empty calories.
• Consult a Professional: If in doubt, seek guidance from a nutritionist or healthcare professional to create a personalized plan.

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

• Millet is a gentle, easily digestible grain that can replace rice.
• Pear offers a low-allergen fruit option instead of apples.
• Butternut squash provides a different texture and flavor, making it a great substitute for zucchini.
• Lean pork can be an alternative to turkey breast, offering a similar lean protein option.
• Cauliflower is a versatile vegetable that can replace carrots, providing a different taste and nutrient profile.

You can save money by buying rice, turkey breast, and quinoa in bulk, so you know you have it in the house. The same thing with some simple whole foods on hand, like carrots and apples. These will generally be inexpensive and can be used in many different dishes. You will save a lot of money by buying fruits and vegetables when they are in season.

Consider doubling or tripling your meal recipes, as many of these ingredients can be used in a multitude of dishes for time and financial savings.