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Total Elimination Diet Meal Plan

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Updated on October 18th, 2022

Many live in fear of not knowing the right foods to eat. And the reasons are sensitivities and intolerances. These conditions force people to stay off loads of food types, especially when they’re not certain which ones are specifically problematic for them. But there’s a way to find out, and that’s why this meal plan exists.

 

The total elimination diet meal plan is designed to help you pinpoint which foods may be the cause of your discomfort. And it also helps you relieve certain digestive issues or similar symptoms and finally leads you to a state of dietary certainty.

Features

The total elimination diet plan is a method of identifying food sensitivities. Many develop certain symptoms or illnesses after consuming certain foods, but they aren’t sure what’s causing it because we eat different things daily. This problem is what the meal plan comes to solve, and it does it in a simplistic form that makes it easier to determine the cause of such sensitivity.

Most elimination diet plans concentrate on certain types of foods: gluten, seafood, seeds, and nuts, etc. But here, we follow a comprehensive elimination approach by removing the most common items that cause intolerances and allergies. As such, this food plan is void of eggs, milk, tree nuts, wheat, peanuts, fish, soy, and shellfish- the eight most notorious culprits that cause food sensitivities. And it includes everything else, proteins and legumes, fruits, seeds, leafy vegetables, wheat-free grains, and starchy tubers. You can also infuse interesting flavors with spices and herbs, as permitted during the diet regimen.

The meal plan extends for a week, with three daily menus and snacks between the meals. It’s also set at a daily calorie count of 1500 but can be modified to a higher or lower level. Each recipe is also planned to be as tasty as possible while remaining easy to prepare. And some recipes are repeated, so you can work on a budget while trying to determine the cause of your food sensitivity.

Remember to consult your dietician and personal doctor before engaging in any meal plan. They’re in the best place to help you track your progress and keep your practice safe as you go along. Plus, your dietician will help you analyze the proper daily calorific count your body needs and track each food item included in the diet plan for better identification.;

Benefits of this Diet

Though this meal plan is designed for fishing out trigger foods in your daily diet, it’s also a practical option for short-term weight loss needs. The reason is the diet plan eliminates tons of foods that can encourage weight gain, though it’s for a short period. Still, you will note a significant drop in body weight during the scheduled time due to the food plan.

With this meal plan, you can easily identify foods that cause discomfort in your system. For example, you can eliminate gluten-containing items or foods that disrupt your bowels after eating. Also, you can pick out certain foods in the meal plan if you discover they’re responsible for the problem, e.g., dairy. And the menus are appropriately portioned, so you can practice the diet without over-eating in the process.

This meal plan can be modified to suit vegan needs to eliminate animal protein foods. It’s also adjustable to Mediterranean diets, as it contains loads of whole foods and seeds. You can also consider the meal plan if you complete an elimination process while on a paleo diet. And it can be extended to more than a week or month, depending on your needs.

Meal Plan

Total Elimination Diet Meal Plan(1)

Download Here: Total Elimination Diet Meal Plan

Day 1

Breakfast

Morning Snack

  • One pear, large

Lunch

 

Afternoon Snack

Dinner

Day 2

Breakfast

Morning Snack

  • Pumpkin seeds (quarter cup)

 

Lunch

Afternoon Snack

Dinner

Day 3

Breakfast

  • Old-fashioned oatmeal
  • Blueberries (quarter cup)
  • Pumpkin seeds, two tablespoons

Morning Snack

  • One banana, medium

Lunch

  • Meal-prep vegan Moroccan lettuce wraps

 

Afternoon Snack

  • One apple, medium
  • Sunflower butter, two tablespoons

Dinner

Day 4

Breakfast

  • Old-fashioned oatmeal
  • Blueberries, 1uarter cup
  • Pumpkin seeds, two tablespoons

Morning Snack

  • One pear, large

Lunch

  • Meal-prep vegan Moroccan lettuce wraps

Afternoon Snack

  • Pumpkin seeds, a quarter cup

Dinner

  • Chicken and quinoa Buddha bowl

 

Day 5

Breakfast

  • Berry-coconut smoothie

Morning Snack

  • One apple, medium
  • Pumpkin seeds, a quarter cup

Lunch

  • Meal-prep vegan Moroccan lettuce wraps

Afternoon Snack

  • Deli turkey

Dinner

  • Mediterranean cabbage soup
  • Guacamole chopped salad

 

Day 6

Breakfast

Morning Snack

  • One apple, medium
  • Quarter cup pumpkin seeds

Lunch

  • Mediterranean cabbage soup
  • One banana, medium

 

Afternoon Snack

  • One pear, large

Dinner

Day 7

Breakfast

  • Old-fashioned oatmeal
  • Blueberries, a quarter cup
  • Pumpkin seeds, two tablespoons

Morning Snack

  • One banana, medium
  • Sunflower butter, two tablespoons

 

Lunch

  • Mediterranean cabbage soup
  • One banana, medium

Afternoon Snack

  • One pear, large

Dinner

Extra Tips

  • This weekly total elimination meal plan works best when followed for at least two weeks. During this time, you can’t consume any of the red-flagged foods.
  • After the pre-planned elimination period, introduce each food one at a time to confirm the culprit. Ensure to space the foods by a minimum of three days for best results.
  • It helps to record the changes you experience during each reintroduction and write down the symptoms and reactions noticed and portions you consumed during such time. And ensure to share this information with your dietician.
  • This meal plan also helps keep healthy by avoiding unhealthy snacks and processed foods. These items may contain the same material you’re trying to avoid in the authentic foods you’ve eliminated.
  • When eliminating milk, all its products are also taken off the menu. These include butter, cheese, kefir, all cream, and dairy-based powders.
  • Eliminate tree nuts and nut products like extracts, milk, butter, and pastes.
  • You’ll also have to cut off items containing eggs such as mayonnaise, baked goods, and other items.
  • All soy products are prohibited, including tamari, soy sauce, edamame, tempeh, soy yogurt, soy milk, tofu, soy oil, and miso.
  • Cut off all wheat, shellfish, and fish products from your diet during the meal plan.

Shopping List

Meat and Fish

Fruits

  • Papayas
  • Plantains
  • Apples
  • Bananas
  • Oranges
  • Pineapples
  • Berries
  • Pears
  • Peaches
  • Limes
  • Lemons
  • Apricots
  • Cherries
  • Melons
  • Grapes
  • Plums
  • Dates
  • Pomegranates
  • Figs
  • Nectarines

Grain and Grain Products

  • Wild rice
  • Brown rice
  • Rolled oats
  • Brown rice flour
  • Quinoa
  • White jasmine rice
  • Quinoa flour
  • Amaranth flour
  • Amaranth
  • Corn

Vegetables and Legumes

Teas

  • Nettle
  • Mint
  • Chamomile
  • Valerian
  • Dandelion root
  • Tulsi
  • Rooibos
  • Burdock
  • Licorice
  • Rose
  • Ginger
  • Lemon Balm
  • Astragalus
  • Slippery Elm

Seeds and Seed Products

Herbs, Spices, Seasonings, and Oils

Others

Conclusion

It’s easy to determine what food causes your sensitivity if you have an excellent diet plan. And this total elimination meal plan works perfectly for such a purpose. Not only with this regimen help you pinpoint the food item that bothers your system, but it also combines healthy foods to improve your dietary lifestyle and weight condition.

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Total Elimination Diet