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Elimination Diet Part 2: Elimination Diet Meal Plan And Recipes

Nutrition

“Because it will be much harder to grab convenance items on the fly while following an elimination diet meal plan, you’ll want to be sure that your fridge and pantry are well stocked so that you can grab a snack or throw together a quick meal when you feel hungry.” 


“The elimination diet takes a little time, cooking and attention, but understanding your food sensitivities may bring a whole new level of healing into your life.”


In Part 1 of my elimination diet series, I covered the basics of what an elimination diet is and how to get started. Be sure to go back and read Part 1 to get caught up. In today’s article we are going to talk about the fun details of what to eat and how to make the elimination diet experience both enjoyable and delicious. 


I will cover:


Let’s jump in! 


How To Create An Elimination Diet Meal Plan


When embarking on an elimination diet, you will not regret any effort to plan meals and plan ahead! Because it will be much harder to grab convenience items on the fly while following an elimination diet meal plan, you’ll want to be sure that your fridge and pantry are well stocked so that you can grab a snack or throw together a quick meal when you feel hungry. 


Here are some meal planning tips:







Shopping List And Recipes


Here is a sample elimination diet shopping list. Remember that some details might vary if you personalize your elimination diet. 












Elimination Diet Recipes


There are many great resources for elimination diet recipes, depending upon the version of the elimination diet that you follow, your health goals and your unique tastes and preferences. Always double check recipes to make sure they don’t contain ingredients on your plan or swap in something that works for you. Here are some of my favorite recipes that easily fit into an elimination diet protocol. 


Elimination Diet Breakfast



Elimination Diet Salads, Soups and Entrees 



Elimination Diet Sample Menu


It’s also possible to put together simple elimination diet meals without recipes, just by using the ingredients in the shipping list. Or, use a combination of recipes and simple meals for ease.  


This sample menu was developed using the elimination diet guidelines from the Institute for Functional Medicine, but please not that your personalized elimination diet might look different based on food sensitivity testing, known allergies and sensitivities and other individual factors. 



My hope is that you now understand the process of the elimination diet and have the practical tools and resources to implement one on your own, or with personalized guidance. The elimination diet takes a little time, cooking and attention, but understanding your food sensitivities may bring a whole new level of healing into your life. 


References

  1. The Institute For Functional Medicine. Elimination Diet: Comprehensive Guide
  2. Malterre, T., Segersten, A. The Elimination Diet. (2016). Grand Central Publishing. 

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