If you’re someone who’s struggling with food intolerances or allergies, you know just how challenging it can be to figure out what to eat on a daily basis. The good news is that there’s a solution: an elimination diet. This type of eating plan involves removing common trigger foods from your diet and then gradually reintroducing them to identify which ones are causing your symptoms. To make things even easier, we’ve put together a printable elimination diet meal plan that you can use to get started. First up, it’s important to understand what an elimination diet entails. The basic idea is that you start by removing all potential trigger foods from your diet for a set period of time. This usually lasts anywhere from two to four weeks, depending on the individual. During this time, you’ll be avoiding common allergens like dairy, gluten, soy, corn, and eggs, as well as any foods that you know you personally have trouble with. Once you’ve completed the elimination phase, it’s time to start reintroducing those foods gradually. You’ll add one food back in at a time, and then wait a few days to see if any symptoms arise. If you experience no issues, you can continue to eat that food and move on to the next one. This process can take several weeks or even months, but it’s worth it if it means finally getting to the bottom of your food-related health issues. So, now that you know the basics of an elimination diet, let’s take a look at our meal plan. Each day is laid out for you with breakfast, lunch, dinner, and snacks. We’ve made sure to include a variety of foods so that you won’t get bored, and everything is easy to prepare. Plus, we’ve included images and descriptions of each dish so that you can quickly and easily identify what you’re eating. Day One:
Breakfast:
Green smoothie with spinach, banana, hemp seeds, and almond milk
Lunch:
Avocado egg salad on top of a bed of mixed greens
Dinner:
Homemade chicken noodle soup with gluten-free noodles, carrots, celery, and onion
Snack:
Roasted garlic hummus with cucumber slices
Day Two: Breakfast:
Gluten-free oatmeal with almond milk, chia seeds, and berries
Lunch:
Grilled chicken salad with mixed greens, tomatoes, cucumber, and avocado
Dinner:
Wild-caught salmon with roasted sweet potatoes and steamed broccoli
Snack:
Sweet potato chips with guacamole
Day Three: Breakfast:
Avocado toast on gluten-free bread with sunflower seeds
Lunch:
Thai salad with chicken, mixed greens, carrots, cabbage, and almond butter dressing
Dinner:
Spicy turkey chili with black beans, tomatoes, and peppers
Snack:
Blueberry smoothie with almond milk, spinach, and chia seeds
As you can see, eating an elimination diet doesn’t have to be boring or restrictive. With a little planning and preparation, you can enjoy delicious and nutritious meals that won’t aggravate your food sensitivities. Plus, with our printable meal plan, you’ll always know exactly what to eat and when. So why not give it a try and see how much better you can feel?
