Elimination Diet Meal Plan

People may start an elimination diet for several reasons, a common one being to try and pinpoint food intolerances and sensitivities that cause digestive issues like gas, bloating or stomach pain. A food intolerance is where your body processes a certain food or foods in a different way than others, which can cause gastrointestinal discomfort or other symptoms. Food intolerances are different from food allergies. The latter involves an immune response that can be very dangerous. If you suspect a true food allergy, we encourage you to discuss this with your health care practitioner or allergist.

In this elimination diet plan, we map out a week of easy meals and snacks with delicious flavors. What didn't we include? We left out the top eight foods most commonly associated with food intolerances, food sensitivities and food allergies—milk, eggs, tree nuts, peanuts, wheat, soy, fish and shellfish.

We set this plan at 1,500 calories a day but included modifications to make it 1,200 calories or 2,000 calories, depending on your needs.

What Exactly Is an Elimination Diet?

A food elimination diet is a systematic approach used to identify food sensitivities. Food elimination diets can take on many different forms. In this plan, we excluded foods that contain the eight most common allergens. Still, if you strongly suspect that, for example, dairy is the culprit and choose to replace dairy items with nondairy alternatives, you can modify this plan as needed.

There's also something called the low-FODMAP diet, which is an elimination diet most often used to help people diagnosed with irritable bowel syndrome (IBS). A study published in Clinical Nutrition in 2022 examined how minimizing FODMAPs in one's diet can alleviate gastrointestinal symptoms. The low-FODMAP diet limits certain types of carbohydrates that can cause gastrointestinal distress in those with IBS. It's important to note that while the elimination diet we lay out here does leave out certain high-FODMAP foods—like milk and wheat—there are other high-FODMAP foods that we include—like onions and beans. So if high-FODMAP foods are the root of your intolerances, this elimination diet might make your symptoms worse. In this case, you'll want to work with a registered dietitian who is knowledgeable in IBS and the low-FODMAP diet and who can tailor it to your needs.

How to Do an Elimination Diet

If you're wondering how to start an elimination diet, we would first recommend that you meet with a registered dietitian who can help safely guide you through the process. They will discuss your current diet and symptoms and help you think about what your possible food triggers may be. Then, they will likely advise you to completely avoid those trigger foods for at least two weeks, which is where this meal plan can come in handy. You can use this plan as a guide and template for what to eat (or not to eat) and adjust it according to your individual needs.

After the designated elimination phase, the next phase is reintroduction, where you introduce one possible food trigger back into your diet at a time. You should space out these reintroductions by at least three days, so it's easier to determine what trigger foods cause what symptoms. It can be very helpful to keep a food symptoms diary during this time. This means you'll keep track of what you eat as well as what symptoms you're having and when.

Elimination Diet Foods List

The foods to avoid on an elimination diet are very individualized. Some people may want to start by avoiding lactose, the carbohydrate found in some dairy products, as it's the most common food intolerance. Other people suspect gluten, the protein in wheat, may be causing their symptoms.

Top Eight Allergens

Here are the top eight allergen categories and what foods they include.

Milk, including dairy products like yogurt, kefir, butter, cheese, cottage cheese, creamer, half-and-half, sour cream, ice cream, whey or dairy-based powders, any packaged products made with dairy and more.

Eggs, including foods made with eggs like some mayonnaise brands, baked goods, egg-based powders and more.

Tree nuts, including almonds, walnuts, pistachios, cashews, pecans, pralines, pine nuts, nut butters, nut milk beverages, nut extracts or pastes and more.

Peanuts, including peanut butter, peanut oil, peanut flour and more.

Wheat, including wheat-based bread, cereal, pasta, breadcrumbs, crackers, flours, bulgur, farro, matzoh meal, seitan, wheatgrass, wheat germ oil and more.

Soy, including soy sauce and tamari, edamame, tofu, tempeh, miso, soy milk, soy yogurt, soy ice cream, soy oil and more.

Fish, including salmon, tuna (fresh or canned), tilapia, bass, anchovies, sardines, haddock, pollock, swordfish, trout and more.

Shellfish, including crabs, crawfish, lobster, shrimp, prawns, clams, mussels, oysters, scallops and more.

To see the full list of what to avoid with each allergen, please visit Food Allergy Research & Education (FARE).

What You Can Eat

While you may end up cutting out quite a lot of foods during an elimination diet, there are still so many delicious items you do get to eat! Here are just some of the foods you'll find in this meal plan:

Fruits and veggies and plenty of them!

Healthy proteins like beans, chicken and steak.

Seeds to snack on in place of nuts, like pumpkin seeds and sunflower butter.

Wheat-free grains like quinoa, oatmeal and corn tortillas.

And plenty of herbs and spices to keep your meals flavorful and exciting.

How to Meal-Prep Your Week of Meals

Here's how you can prep ahead for the busy week:

1. Prepare Meal-Prep Vegan Lettuce Wraps to have for lunch on Days 2 through 5.

Day 1

Breakfast (322 calories)

• 1 serving Berry-Coconut Smoothie

A.M. Snack (106 calories)

• 1 medium pear

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (133 calories)

• 1 medium apple
• 2 tsp. pumpkin seeds

Dinner (540 calories)

• 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
• 1 serving Cucumber & Avocado Salad

Daily Totals: 1,461 calories, 53 g protein, 163 g carbohydrate, 39 g fiber, 73 g fat, 1,173 mg sodium

How to make it 1,200 calories: Switch to 1 medium orange instead of a pear at A.M. snack and remove the Cucumber & Avocado Salad with dinner.

How to make it 2,000 calories: Add 1 1/2 cups unsweetened coconut milk yogurt to A.M. snack, increase to 1/4 cup pumpkin seeds at P.M. snack and increase to 2 servings Cucumber & Avocado Salad at dinner.

Day 2

Breakfast (322 calories)

• 1 serving Berry-Coconut Smoothie

A.M. Snack (66 calories)

• 1/4 cup pumpkin seeds

Lunch (425 calories)

• 1 serving Meal-Prep Vegan Lettuce Wraps

P.M. Snack (59 calories)

• 2 oz. deli turkey

Dinner (542 calories)

• 1 serving Roasted Vegetable & Black Bean Tacos
• 1 serving Cucumber & Avocado Salad

Daily Totals: 1,414 calories, 46 g protein, 165 g carbohydrate, 40 g fiber, 70 g fat, 1,731 mg sodium

How to make it 1,200 calories: Switch to 1 clementine instead of pumpkin seeds at A.M. snack and remove the Cucumber & Avocado Salad for dinner.

How to make it 2,000 calories: Add 1 large banana to A.M. snack, add 15 gluten-free crackers to P.M. snack and increase to 2 servings Cucumber & Avocado Salad at dinner.

Day 3

Breakfast (182 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup blueberries
• 2 Tbsp. pumpkin seeds

A.M. Snack (122 calories)

• 1 medium banana

Lunch (425 calories)

• 1 serving Meal-Prep Vegan Lettuce Wraps

P.M. Snack (319 calories)

• 1 medium apple
• 2 Tbsp. sunflower butter

Dinner (413 calories)

• 1 serving Braised Chicken Thighs with Olive, Orange & Fennel
• 1/2 cup cooked quinoa

Daily Totals: 1,461 calories, 60 g protein, 180 g carbohydrate, 29 g fiber, 56 g fat, 1,269 mg sodium

How to make it 1,200 calories: Switch to 1 clementine instead of a banana at A.M. snack, and switch to 1 medium orange and remove the sunflower butter at P.M. snack.

How to make it 2,000 calories: Increase to 1/4 cup pumpkin seeds at breakfast, add 2 Tbsp. sunflower butter at A.M. snack, add 1 medium banana to lunch and increase to 1 cup cooked quinoa at dinner.

Day 4

Breakfast (182 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup blueberries
• 2 Tbsp. pumpkin seeds

A.M. Snack (131 calories)

• 1 large pear

Lunch (425 calories)

• 1 serving Meal-Prep Vegan Lettuce Wraps

P.M. Snack (66 calories)

• 1/4 cup pumpkin seeds

Dinner (503 calories)

• 1 serving Chickpea & Quinoa Grain Bowl

Daily Totals: 1,307 calories, 52 g protein, 198 g carbohydrate, 45 g fiber, 64 g fat, 1,282 mg sodium

How to make it 1,200 calories: Switch to 1/4 cup sliced cucumber at A.M. snack instead of a pear and replace the pumpkin seeds at P.M. snack with 1/4 cup blueberries.

How to make it 2,000 calories: Add 1/4 cup pumpkin seeds to A.M. snack, add 1 medium apple to lunch and add 1 serving Guacamole Chopped Salad at dinner.

Day 5

Breakfast (322 calories)

• 1 serving Berry-Coconut Smoothie

A.M. Snack (275 calories)

• 1 medium apple
• 1/4 cup pumpkin seeds

Lunch (425 calories)

• 1 serving Meal-Prep Vegan Lettuce Wraps

P.M. Snack (50 calories)

• 2 oz. deli turkey

Dinner (450 calories)

• 1 serving Vegan Cabbage Soup
• 1 serving Guacamole Chopped Salad

Meal-Prep Tip: Reserve 2 servings of the Vegan Cabbage Soup to have for lunch on Days 6 and 7.

Daily Totals: 1,522 calories, 53 g protein, 182 g carbohydrate, 47 g fiber, 73 g fat, 1,733 mg sodium

How to make it 1,200 calories: Have 1/2 cup sliced cucumber instead of the apple and pumpkin seeds at A.M. snack, and switch to 1/4 cup blueberries instead of deli turkey at P.M. snack.

How to make it 2,000 calories: Add 1 medium orange to lunch and add 1 large banana with 3 Tbsp. sunflower butter to P.M. snack.

Day 6

Breakfast (322 calories)

• 1 serving Berry-Coconut Smoothie

A.M. Snack (275 calories)

• 1 medium apple
• 1/4 cup pumpkin seeds

Lunch (310 calories)

• 1 serving Vegan Cabbage Soup
• 1 medium banana

P.M. Snack (131 calories)

• 1 large pear

Dinner (447 calories)

• 1 serving Grilled Chicken Taco Salad

Daily Totals: 1,485 calories, 57 g protein, 204 g carbohydrate, 41 g fiber, 58 g fat, 1,011 mg sodium

How to make it 1,200 calories: Remove the pumpkin seeds at A.M. snack and switch to 1 clementine instead of a pear at P.M. snack.

How to make it 2,000 calories: Add 10 gluten-free crackers with 1 1/2 Tbsp. sunflower butter to P.M. snack and add 1/4 cup guacamole with 1 oz. corn tortilla chips to dinner.

Day 7

Breakfast (182 calories)

• 1 serving Old-Fashioned Oatmeal
• 1/4 cup blueberries
• 2 Tbsp. pumpkin seeds

A.M. Snack (302 calories)

• 1 medium banana
• 2 Tbsp. sunflower butter

Lunch (310 calories)

• 1 serving Vegan Cabbage Soup
• 1 medium banana

P.M. Snack (131 calories)

• 1 large pear

Dinner (495 calories)

• 1 serving Sheet-Pan Steak Fajitas

Daily Totals: 1,420 calories, 62 g protein, 197 g carbohydrate, 39 g fiber, 59 g fat, 1,085 mg sodium

How to make it 1,200 calories: Remove the sunflower butter at A.M. snack and switch to 1 clementine instead of a pear at P.M. snack.

How to make it 2,000 calories: Add 1 serving Berry-Coconut Smoothie to breakfast and add 1/4 cup pumpkin seeds to P.M. snack.