“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:

• How to create an elimination diet plan 
• An elimination diet food list for easy shopping
• Simple and flavorful elimination diet recipes
• A sample elimination diet one day menu 

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:

• Devote time each week to planning, shopping and prepping. Put it in your calendar and make it a priority. 

• Keep it simple. There is no need for overly complicated recipes. Use fresh, whole, quality ingredients and let the natural flavors shine through. (See the elimination diet shopping list and recipe ideas below)

• Cook once, eat twice. Or more! Cooking food in large batches and utilizing leftovers decreases time in the kitchen and insures you always have a meal ready to go. 

• Get your family on board. Either invite your family to follow your elimination diet plan or set some ground rules for those you typically share food with. You may ask them to keep tempting foods out of the kitchen or eat them away from you, you may ask them to take on more cooking for themselves during this time or ask for other, specific ways they can support you. 

Shopping List And Recipes

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

• Whole grains: brown rice, amaranth, wild rice, quinoa, gluten-free oats

• Legumes: lentils, mung beans, black beans, garbanzo beans, pinto beans, lima beans 

• Meats and fish: pasture-raised chicken, organic ground turkey, lamb chops or stew meat, wild salmon, cod, anchovies, mackerel

• Fruits: apples, apricots, bananas, berries, cherries, figs, grapes, melon, nectarines, peaches, pears, plums, pineapple, pomegranate, lemons, limes, grapefruit

• Vegetables: artichoke, asparagus, avocados, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, chard, cilantro, collards, cucumber, fennel, garlic, ginger, Jerusalem artichoke, kale, lettuce, mushrooms, onions, parsley, parsnips, peas, pumpkin and winter squashes, rutabaga, spinach, sweet potatoes, green beans, turnips, watercress, zucchini, sea vegetables, tomatoes, bell peppers, eggplant

• Nuts and seeds: cashews, almonds, pecans, pumpkin seeds, hemp seeds, chia seeds, sunflower seeds, brazil nuts (and raw nut/seed butters)

• Herbs and spices: cardamom, cumin, paprika, cayenne, curry spice blends, cinnamon, turmeric, nutmeg, oregano, thyme, basil, dill, sea salt, black pepper

• Fats and oils: extra virgin olive oil, coconut oil, avocado oil 

• Condiments and pantry items: apple cider vinegar, coconut butter, coconut milk and other non-dairy milks, coconut aminos, nutritional yeast

• Beverages: pure filtered water, herbal teas (chamomile, mint, tulsi, ginger, nettle, lemon balm)

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

• Green Breakfast Smoothie
• Mango Breakfast Smoothie
• Healthy Breakfast Bowl
• Oatless Oatmeal
• European Style Oatmeal

Elimination Diet Salads, Soups and Entrees 

• Thai Hemp Coleslaw
• Mexican Quinoa Salad
• Mediterranean Tabbouleh
• Thai Chicken Herb Salad
• The Best Butternut Squash Soup
• Beanless Chili
• Walnut Chili
• Roasted Red Pepper Soup
• Ceviche with Cilantro and Lime

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. 

• Upon waking: hot water with lemon 

• Breakfast: Healthy Breakfast Bowl
• Snack: Apple with almond butter and mint tea
• Lunch: Salmon and avocado salad over mixed greens with shredded carrots, beets, scallions and a lemon tahini dressing 
• Snack: White bean hummus with parsley and raw cucumbers, carrots and snap peas. 
• Dinner: Lamb stew with sweet potatoes, carrots, celery, onions and thyme 
• Evening: Fresh berries with coconut cream

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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