Each person’s body and condition are different. They all have a separate diet due to food suitability for the body. So if you’ve learned about “food allergies” and “food intolerances,” then you know how important it is to find the right foods for each person’s needs. To determine which food intolerance or allergy you have, in addition to laboratory tests, you can try an elimination diet meal plan (PDF). We will learn about it and do it most scientifically and accurately.
What Is an Elimination Diet?
An elimination diet, which eliminates one or a group of foods that contain intolerant food ingredients, helps us discover and determine which foods we have allergies and intolerances to. Since this diet eliminates one or a group of foods, you’ll need support from a trainer or nutritionist.
Along with learning what foods can cause irritation and allergies to the body, we also need to strengthen the health of the intestinal lining because many intolerances can occur due to leaky sugar syndrome, leaky gut or poor digestion of food, leading to reduced efficiency of the digestive system.
How to start an elimination diet plan?
Step 1: Identify foods that your body may be sensitive to. Identify a food group that you think may be related to intolerance symptoms. You can start with the list of allergenic and poorly tolerated foods suggested above or build on your body’s previous experiences.
Step 2: Remove
Eliminate these food group(s) for 3-6 weeks
Read the ingredient lists of foods and take note of hidden ingredients. Example: In soy sauces, the sauce may contain flour. If you’re looking to try eliminating gluten, exclude them as well. Depending on how well you tolerate it, you can slowly reintroduce the food into your diet.
Observe and note the body’s changes while following this diet. Have you noticed a difference in your skin, digestive system, breathing problems, and nervous system’s cognitive abilities?
Due to dietary restrictions, nourish your body with other nutrient-rich foods. Let the experts assist you in reviewing the effectiveness of the elimination diet.
Step 3: After 3-6 weeks, slowly reintroduce each of those foods (1 type/week) into your regular diet in very small amounts and observe how your body performs both physically and mentally.
When using the diet, it is necessary to adhere to two basic principles. First, the menu should not contain allergenic products.
Second, nutrition should be as balanced as possible. The diet should contain all the substances necessary for the body: vitamins, minerals, proteins, fats, and carbohydrates.
Foods you should avoid in an elimination diet meal plan
It is necessary to pay attention to the foods when performing the elimination diet. Here are some food groups and substances you need to avoid when making this plan. Follow the information below to be able to note and follow:
- Common allergens: These include wheat, soy, milk, eggs, peanuts, tree nuts, fish, shellfish, and sesame.
- FODMAP foods: This stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. What are these:
- Oligosaccharides: wheat, rye, onions, garlic and legumes.
- Disaccharides: The sugar lactose in milk, yogurt, and cheese.
- Monosaccharide: fructose in honey, apple, watermelon, mango, pear and plum.
- Polyols: Sorbitol and mannitol are found in fruits and vegetables, polyalcohols and artificial sweeteners.
- Gluten, Alcohol, Caffeine, Added Sugar
- Milk, including dairy products such as yogurt, kefir, butter, cottage cheese, cottage cheese, whipped cream, half-and-half, sour cream, cream, whey or milk-based powder, any packaged product made from milk.
- Eggs or foods made with eggs include mayonnaise brands, baked goods, egg-based dough, and more.
- Tree nuts, including almonds, walnuts, pistachios, cashews, pecans, pecans, pine nuts, nut butter, nut milk, nut extract or paste, etc.
- Peanuts, including peanut butter, peanut oil, peanut powder and more.
- Wheat, including whole-wheat bread, cereals, pasta, breadcrumbs, crackers, flour and more, bulgur, farro, matzoh flour, seitan, wheatgrass, wheat germ oil, etc.
- Soybeans, including soy sauce and tamari, edamame, tofu, tempeh, miso, soy milk, soy yogurt, soy cream, soybean oil, etc.
- Fish, including salmon, tuna (fresh or canned), tilapia, sea bass, anchovies, sardines, cod, pollock, swordfish, salmon and more.
- Shellfish, including crab, tiger shrimp, lobster, shrimp, shrimp mussels, mussels, oysters, scallops and more.
Food you should eat in an elimination diet meal plan
It is possible to create a diet menu based on the above-prohibited foods, but here are a few suggestions for you that these food groups will be essential for losing weight, di, and improving daily health. You can eat foods that belong to one of the following groups to provide enough nutrients for your body and diversify your menu.
- Fruits, vegetables and many other green vegetables
- Healthy proteins, preferably natural proteins found in everyday foods such as beans, chicken and steak.
- The nuts that provide a good source of nutrients include almonds, chestnuts, walnuts, etc.
- Wheat-free grains, like quinoa, oatmeal, and tortillas.
- Many herbs and spices make a special dish in everyday dishes.
7-day elimination diet meal plan PDF
Here is a sample application form for this mode for you to refer to and follow. This menu will be effective for those just starting and coming into contact with an elimination diet. Stay tuned to see what dishes will be made.
| Breakfast | A.M Snack | Lunch | P.M Snack | Dinner | |
| Monday | 1 serving Berry coconut smoothie | 1 large pear | 1 serving White Bean & Veggie Salad | 1 medium apple
2 tsp. pumpkin seeds | 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
1 serving Cucumber & Avocado Salad |
| Tuesday | 1 serving Berry-Coconut Smoothie | 1/4 cup pumpkin seeds
| 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps | 2 oz. deli turkey | 1 serving Roasted Vegetable & Black Bean Tacos
1 serving Cucumber & Avocado Salad |
| Wednesday | 1 serving Old-Fashioned Oatmeal
1/4 cup blueberries
2 Tbsp. pumpkin seeds | 1 medium banana
| 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps | 1 medium apple
2 Tbsp. sunflower butter | 1 serving Braised Chicken Thighs with Olive, Orange & Fennel
1/2 cup cooked quinoa |
| Thursday | 1 serving Old-Fashioned Oatmeal
1/4 cup blueberries
2 Tbsp. pumpkin seeds | 1 large pear
| 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps | 1/4 cup pumpkin seeds | 1 serving Chickpea & Quinoa Buddha Bowl |
| Friday | 1 serving Berry-Coconut Smoothie | 1 medium apple
1/4 cup pumpkin seeds
| 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps | 2 oz. deli turkey | 1 serving Mediterranean Cabbage Soup
1 serving Guacamole Chopped Salad |
| Saturday | 1 serving Berry-Coconut Smoothie | 1 medium apple
1/4 cup pumpkin seeds | 1 serving Mediterranean Cabbage Soup
1 medium banana | 1 large pear | 1 serving Grilled Chicken Taco Salad |
| Sunday | 1 serving Old-Fashioned Oatmeal
1/4 cup blueberries
2 Tbsp. pumpkin seeds | 1 medium banana
2 Tbsp. sunflower butter
| 1 serving Mediterranean Cabbage Soup
1 medium banana | 1 large pear | 1 serving Sheet-Pan Steak Fajitas |
Day 1
Breakfast (322 calories)
- 1 serving Berry coconut smoothie
A.M. Snack (131 calories)
- 1 large pear
Lunch (360 calories)
- 1 serving White Bean & Veggie Salad
P.M. Snack (125 calories)
- 1 medium apple
- 2 tsp. pumpkin seeds
Dinner (540 calories)
- 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
- 1 serving Cucumber & Avocado Salad
- Daily Totals: 1,479 calories, 54 g protein, 167 g carbohydrate, 41 g fiber, 75 g fat, 1,172 mg sodium
How to make it 1,200 calories: Switch to 1 medium orange instead of a pear at A.M. snack, and don’t have the Cucumber & Avocado Salad with dinner.
How to make it 2,000 calories: Add 1 1/2 cups unsweetened coconut milk yogurt to A.M. snack, increase to 1/4 cup pumpkin seeds at P.M. snack, and increase to 2 servings Cucumber & Avocado Salad at dinner.
Day 2
Breakfast (322 calories)
- 1 serving Berry-Coconut Smoothie
A.M. Snack (180 calories)
- 1/4 cup pumpkin seeds
Lunch (425 calories)
- 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps
P.M. Snack (50 calories)
- 2 oz. deli turkey
Dinner (542 calories)
- 1 serving Roasted Vegetable & Black Bean Tacos
- 1 serving Cucumber & Avocado Salad
Daily Totals: 1,520 calories, 53 g protein, 167 g carbohydrate, 41 g fiber, 80 g fat, 1,769 mg sodium
How to make it 1,200 calories: Switch to 1 clementine instead of pumpkin seeds at A.M. snack, and don’t have the Cucumber & Avocado Salad with dinner.
How to make it 2,000 calories: Add 1 large banana to A.M. snack, add 15 gluten-free crackers to P.M. snack, and increase to 2 servings Cucumber & Avocado Salad at dinner.
Day 3
Breakfast (261 calories)
- 1 serving Old-Fashioned Oatmeal
- 1/4 cup blueberries
- 2 Tbsp. pumpkin seeds
A.M. Snack (105 calories)
- 1 medium banana
Lunch (425 calories)
- 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps
P.M. Snack (292 calories)
- 1 medium apple
- 2 Tbsp. sunflower butter
Dinner (422 calories)
- 1 serving Braised Chicken Thighs with Olive, Orange & Fennel
- 1/2 cup cooked quinoa
Daily Totals: 1,506 calories, 65 g protein, 177 g carbohydrate, 35 g fiber, 66 g fat, 1,246 mg sodium
How to make it 1,200 calories: Switch to 1 clementine instead of a banana at A.M. snack, and switch to 1 medium orange and don’t include the sunflower butter at P.M. snack.
How to make it 2,000 calories: Increase to 1/4 cup pumpkin seeds at breakfast, add 2 Tbsp. sunflower butter at A.M. snack, add 1 medium banana to lunch, and increase to 1 cup cooked quinoa at dinner.
Day 4
Breakfast (261 calories)
- 1 serving Old-Fashioned Oatmeal
- 1/4 cup blueberries
- 2 Tbsp. pumpkin seeds
A.M. Snack (131 calories)
- 1 large pear
Lunch (425 calories)
- 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps
P.M. Snack (180 calories)
- 1/4 cup pumpkin seeds
Dinner (503 calories)
- 1 serving Chickpea & Quinoa Buddha Bowl
Daily Totals: 1,501 calories, 52 g protein, 198 g carbohydrate, 45 g fiber, 64 g fat, 1,282 mg sodium
How to make it 1,200 calories: Switch to 1/4 cup sliced cucumber at A.M. snack instead of a pear, and replace the pumpkin seeds at P.M. snack with 1/4 cup blueberries.
How to make it 2,000 calories: Add 1/4 cup pumpkin seeds to A.M. snack, add 1 medium apple to lunch, and add 1 serving Guacamole Chopped Salad at dinner.
Day 5
Breakfast (322 calories)
- 1 serving Berry-Coconut Smoothie
A.M. Snack (275 calories)
- 1 medium apple
- 1/4 cup pumpkin seeds
Lunch (425 calories)
- 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps
P.M. Snack (50 calories)
- 2 oz. deli turkey
Dinner (450 calories)
- 1 serving Mediterranean Cabbage Soup
- 1 serving Guacamole Chopped Salad
Meal-Prep Tip: Reserve 2 servings of the Mediterranean Cabbage Soup to have for lunch on Days 6 and 7.
Daily Totals: 1,522 calories, 53 g protein, 182 g carbohydrate, 47 g fiber, 73 g fat, 1,733 mg sodium
How to make it 1,200 calories: Have 1/2 cup sliced cucumber instead of the apple and pumpkin seeds at A.M. snack, and switch to 1/4 cup blueberries instead of deli turkey at P.M. snack.
How to make it 2,000 calories: Add 1 medium orange to lunch, and add 1 large banana with 3 Tbsp. sunflower butter to P.M. snack.
Day 6
Breakfast (322 calories)
- 1 serving Berry-Coconut Smoothie
A.M. Snack (275 calories)
- 1 medium apple
- 1/4 cup pumpkin seeds
Lunch (310 calories)
- 1 serving Mediterranean Cabbage Soup
- 1 medium banana
P.M. Snack (131 calories)
- 1 large pear
Dinner (447 calories)
- 1 serving Grilled Chicken Taco Salad
Daily Totals: 1,485 calories, 57 g protein, 204 g carbohydrate, 41 g fiber, 58 g fat, 1,011 mg sodium
How to make it 1,200 calories: Don’t have the pumpkin seeds at A.M. snack, and switch to 1 clementine instead of a pear at P.M. snack.
How to make it 2,000 calories: Add 10 gluten-free crackers with 1 1/2 Tbsp. sunflower butter to P.M. snack, and add 1/4 cup guacamole with 1 oz. corn tortilla chips for dinner.
Day 7
Breakfast (261 calories)
- 1 serving Old-Fashioned Oatmeal
- 1/4 cup blueberries
- 2 Tbsp. pumpkin seeds
A.M. Snack (302 calories)
- 1 medium banana
- 2 Tbsp. sunflower butter
Lunch (310 calories)
- 1 serving Mediterranean Cabbage Soup
- 1 medium banana
P.M. Snack (131 calories)
- 1 large pear
Dinner (495 calories)
- 1 serving Sheet-Pan Steak Fajitas
Daily Totals: 1,500 calories, 62 g protein, 197 g carbohydrate, 39 g fiber, 59 g fat, 1,085 mg sodium.
How to make it 1,200 calories: Don’t have the sunflower butter at A.M. snack, and switch to 1 clementine instead of a pear at P.M. snack.
How to make it 2,000 calories: Add 1 serving Berry-Coconut Smoothie to breakfast and add 1/4 cup pumpkin seeds to P.M. snack.
Conclusion
The elimination diet meal plan pdf is a temporary test to see which foods may be related to the symptoms you are experiencing. The most important part of an elimination diet is to ensure proper nutrition, as eliminating foods can lead to deficiencies of essential substances. In addition, our bodies are constantly growing and changing, so the results of an elimination diet in the past may not be true today. Keep an open mind and patience to explore, increase awareness, and understand your own body.
