Elimination Diet Meal Plan for Food Sensitivities

This 7-day elimination diet meal plan is carefully crafted to help individuals identify and avoid foods that trigger allergic reactions or food intolerances. With approximately 2000 calories per day, it provides balanced nutrition while eliminating common food allergens.

 

What is an Elimination Diet?

An elimination diet involves removing specific foods from your diet to determine which ones may be causing adverse reactions. It’s crucial to personalize this diet based on individual needs and monitor progress under the guidance of a healthcare professional experienced in food sensitivities.

Foods Avoided in This Elimination Diet Plan

This meal plan excludes common food triggers such as citrus fruits, dairy products, eggs, gluten (including wheat, barley, corn, spelt, rye, oats), soy, peanuts and tree nuts, shellfish, chickpeas, lentils, beans, nightshades (e.g., tomatoes, capsicum, eggplant), nitrates from processed meats, corn and corn products, preservatives, stabilizers, thickeners, colors, and flavors, refined sugar, and artificial sweeteners (e.g., aspartame).

The exclusion list is based on guidelines from reputable sources like the University of Wisconsin-Madison, School of Medicine and Public Health, and other scientific resources. Some foods, like seeds and beef, may also need to be excluded depending on individual tolerance. Always adjust the plan according to your client's specific needs.

Sample Day from the 7-Day Elimination Diet Plan

Breakfast: Avocado Toast with Hemp Seeds.

- Calories: 309 kcal
- Ingredients: Gluten-free bread, avocado, hemp seeds, salt, and pepper.

Morning Snack: Strawberries and Blueberries.

- Calories: 53 kcal
- Ingredients: Fresh strawberries and blueberries.

Lunch: Roasted Sweet Potato, Ground Beef, and Broccoli.

- Calories: 494 kcal
- Ingredients: Sweet potato, ground beef, broccoli, olive oil, garlic powder, salt.

Afternoon Snack: Rice Pudding with Raspberries.

- Calories: 245 kcal
- Ingredients: Cooked white rice, coconut yogurt, raspberries.

Dinner: Buckwheat, Chicken Thighs, and Green Beans.

- Calories: 540 kcal
- Ingredients: Buckwheat, chicken thighs, green beans, olive oil, paprika, garlic powder, salt.

Evening Snack: Apple with Sunbutter.

- Calories: 327 kcal
- Ingredients: Fresh apple, organic sunflower seed butter.

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Total Daily Calories: Approximately 1968 kcal

This sample day from the 7-day elimination diet plan is designed to help you manage food sensitivities while maintaining a balanced diet. It eliminates common allergens and provides nutrient-rich meals that support overall health.

Why Choose an Elimination Diet?

This diet allows you to identify food triggers, improve digestive health by reducing symptoms like bloating and discomfort, and support overall well-being by maintaining balanced nutrition while avoiding potential allergens.

Conclusion

This 2000-calorie elimination diet meal plan is an effective tool for identifying and avoiding food sensitivities. By following this plan, you can better understand your body's reactions to certain foods and work towards improved digestive health and overall well-being.

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