75+ Elimination Diet Meal Ideas and Recipes

by Jorden

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WHAT IS AN ELIMINATION DIET?

An elimination diet involves removing potentially inflammatory or irritating foods from your diet for a period of time, usually about three to six weeks. Following the elimination phase there is a reintroduction phase. The reintroduction phase involves slowly reintroducing eliminated foods, one at a time, to see if they are the cause of symptoms or making them worse. Symptoms may include things such as bloating, gas, acne, joint pain, fatigue, and diarrhea, among others. There are several different types of elimination diets out there, from gluten-free to low FODMAP, low histamine, top 8 allergen elimination, and dairy-free.

For many people, the elimination diet is a path to identify food triggers and sensitivities, feel better, and promote body awareness to food choices.

It can be thought of as a reset and discovery food plan. Beyond a list of foods to eliminate, it is important to focus on what foods to include in the diet. Include a variety of colorful produce, quality protein sources, healthy fats, and adequate fluids.

Note: Elimination diets are not for everyone and comprehensive elimination diets are typically meant to be followed for only a short-term period. I’d recommend working with a registered dietitian or healthcare provider knowledgable in this area, especially children or those with a known or suspected food allergy.

PLANNING AHEAD IS KEY 

Planning ahead is key when it comes to success on any elimination diet protocol you are following. One recommendation is to try following a “rule of 3’s”. Pick out three breakfasts, three lunches, and three dinners that are go-to options. This doesn’t mean you can or should only eat these 9 meals through your elimination plan. This can just serve as a helpful go-to list when you’re hungry or thinking “what’s for dinner tonight?”. It can also be helpful to experiment with some new recipes and various herbs and spices to keep foods flavorful.

ELIMINATION DIET SIMPLE MEAL IDEAS

Breakfast

  • Quinoa breakfast bowl (example: quinoa, berries, nuts, non-dairy milk, maple syrup)
  • Oatmeal (example: chopped apple and cinnamon; shredded coconut, berries, nuts)
  • Chia seed pudding
  • Smoothie
  • ‘Yogurt’ parfait (example: coconut or almond yogurt, berries, nuts)

Lunch

  • Leftovers
  • Avocado tuna salad (example: mashed avocado, tuna, lemon juice, salt, pepper, celery, cucumber, carrot)
  • Chickpea salad (example: chickpeas, celery, cucumber, tomatoes, olive oil, lemon, balsamic vinegar)
  • Chicken spinach salad (example: spinach, shredded chicken, sliced apples, strawberries, walnuts, dried cranberries, vinaigrette)
  • Quinoa and ground turkey bowl (example: quinoa, ground turkey, vegetables) 

Dinner

  • Crockpot chicken soup (example: chicken bone broth, chicken breast, carrots, celery, onion, tricolor potatoes)
  • Grilled salmon, asparagus, brown rice or cauliflower rice, side salad
  • Bison, black bean, or turkey burger, sliced sweet potato “fries” cooked in avocado oil, side spinach salad
  • Chickpea pasta or zucchini noodles, marinara sauce, vegetables, turkey meatballs
  • Taco bowl (example: meat/fish/other protein source, lettuce, salsa, guacamole, bell peppers, onions)

Snacks

  • Rice cake with nut butter (examples: almond butter, cashew butter)
  • DIY trail mix (example: almonds, pumpkin seeds, dried fruit)
  • Vegetables with dip (examples: guacamole, salsa)
  • Crackers (examples: Simple Mills Almond Flour crackers, Jilz crackers) with hummus
  • Siete chips and Siete cashew cheese dip
  • Bar (examples: Larabar or Epic bar

ELIMINATION DIET RECIPES

As I mentioned above, there are a ton of different elimination diet protocols. For the recipes below I searched for recipes with no soy, eggs, dairy, gluten, beef, pork, corn, peanuts, or shellfish. Be sure to check back from time to time as I will continue to add to this recipe round-up list as I come across more.

Recipe sites and products do sometimes change or swap out their ingredients, so please be sure to double check that a food you are avoiding is not contained in the recipe before eating or making it, especially if you have a food allergy.

Smoothies

  1. Glow-To Smoothie via Rachael DeVaux— (Ingredients: almond milk, blueberries, spinach, ground flaxseed, cacao powder, plant-based protein powder, cacao nibs, Ceylon cinnamon, coconut oil)
  2. Peachy Protein Smoothie via Rachael DeVaux– (Ingredients: almond milk, frozen peaches, nut butter, ground flaxseed, cinnamon, spinach, coconut flakes, plant-based protein powder)
  3. Heart Healthy Beet Smoothie via Whitney E RD– (Ingredients: red beet, frozen berries, avocado, date, almond milk, plant-based protein powder)
  4. Healthy Shamrock Shake via Detoxinista– (Ingredients: almond milk, avocado, spinach, peppermint extract, medjool dates)
  5. Easy Detox Smoothie via Detoxinista– (Ingredients: apple, pineapple chunks, banana, ginger, spinach, cilantro, lime)
  6. Lean Green Smoothie via Milk and Honey Nutrition– (Ingredients: kale, pineapple, sweet potato, dates, shredded coconut, chia seed, vanilla extract, almond milk)
  7. Berries and Cream Smoothie via Dr. Hyman– (Ingredients: spinach, frozen mixed berries, almond milk, coconut milk, almond butter, ground flaxseed, cinnamon)
  8. Strawberry Veggie Smoothie via Nutritious Life– (Ingredients: strawberries, frozen cauliflower, zucchini, nut butter, almond milk, plant-based protein powder)

Breakfast

  1. Tropical Chia Pudding via Whitney E RD– (Ingredients: mango, pineapple, almond milk, chia seeds, coconut shreds, fruit of choice)
  2. Creamy Coconut and Pomegranate Chia Pudding via Rachael DeVaux– (Ingredients: coconut milk, chia seeds, hemp seeds, vanilla extract, cinnamon, pomegranate seeds, cacao nibs, shredded coconut)
  3. Grain-Free Apple Cinnamon Breakfast Porridge via Dr. Hyman– (Ingredients: flax meal, coconut milk, apple, collagen, almond butter, cinnamon, sea salt, vanilla extract)
  4. Chocolate Cashew Chia Pudding via Being Brigid– (Ingredients: almond milk, coconut milk, chia seeds, vanilla extract, collagen powder, cacao powder, cashew butter, strawberries)
  5. Easy 20-Minute Paleo Granola via Rachael DeVaux– (Ingredients: walnuts, pecans, coconut flakes, pumpkin seeds, sliced almonds, flaxseeds, hemp seeds, arrowroot starch, vanilla extract, cinnamon, maple syrup, sea salt, coconut oil)
  6. Keto Grainless Granola via Being Brigid– (Ingredients: shredded coconut, almonds, cashews, pecans, chia seeds, cacao nibs, cinnamon, ghee, vanilla extract)
  7. Morning Stir-Fry via Lydia’s Flexitarian Kitchen – (Ingredients: coconut oil or olive oil, apple, cashews, lemon, salt, pepper, curry powder, oatmeal or rice)

Main Dishes

  1. Cabbage and Kale Chicken Taco Bowl via The Organic Dietitian– (Ingredients: coconut oil, red onion, red cabbage, kale, chicken, taco seasoning, salsa, avocado, cilantro)
  2. Lemon Rosemary Roasted Chicken via Whitney E RD– (Ingredients: potatoes, carrots, celery, onion, whole chicken, olive oil, lemon, rosemary sprigs, garlic, thyme, oregano, garlic powder, cayenne, pepper, salt)
  3. Classic Chicken and Vegetable Soup via Detoxinista– (Ingredients: coconut oil, onion, garlic, chicken breasts, carrots, celery, green beans, thyme, sea salt, pepper)
  4. Paleo Chicken Burrito Bowls via Paleo Running Mama– (Ingredients: chicken thighs, coconut oil, salt, onion powder, garlic powder, cumin, chili powder, chipotle powder, lime, cauliflower rice, jalapeno, onion, red bell pepper, avocado, garlic, cilantro)
  5. Quick and Easy Veggie Burger via Whitney E RD– (Ingredients: olive oil, garlic, onion, mushrooms, carrots, bell pepper, coconut aminos, beans, oat flour, cumin, paprika, salt, pepper, chili powder)
  6. Quinoa Arugula Salad with Pineapple via It’s a Veg World After All– (Ingredients: quinoa, pineapple, bell pepper, baby arugula, olive oil, mint, lime, honey)
  7. 1-Pot Chickpea Curry with Turmeric Rice via Nutrition Stripped– (Ingredients: olive oil, red onion, garlic, tomato puree, tomato paste, maple syrup, cumin, paprika, chili powder, cayenne, turmeric, chickpeas, coconut milk, black pepper, basmati rice, sea salt, parsley)
  8. Lemon Chickpea Salad via Nutrition Stripped– (Ingredients: chickpeas, olive oil, lemon, shallots, garlic, parsley, sea salt, black pepper)
  9. Chicken Burger via Detoxinista– (Ingredients: ground chicken, onion, garlic, sea salt, paprika, pepper)
  10. Mango Chicken Salad with Avocado via The Real Food RDs– (Ingredients: chicken breast, kale, red cabbage, bell pepper, mango, avocado, green onions, olive oil, cilantro, vinegar, lime, lemon, honey, salt, pepper, black sesame seeds)
  11. Pesto Spinach Turkey Burgers with Red Pepper Tomato Sauce via Be Well By Kelly– (Ingredients: lean ground turkey, basil pesto, spinach, garlic, sea salt, flax meal, almonds, roasted red peppers, red wine vinegar, garlic, olive oil, cherry tomatoes)
  12. Tuna Stuffed Tomatoes via Food Faith Fitness– (Ingredients: balsamic vinegar, beefsteak tomatoes, sea salt, tuna, olive oil, basil)
  13. Slow Cooked Salmon via Kara Lydon– (Ingredients: salmon, salt, pepper, lemon, herbs of choice)
  14. Meyer Lemon Veggie Bowl via Healthy Grocery Girl– (Ingredients: wild rice, white beans, lemon, red bell pepper, zucchini, summer squash, olive oil, champagne vinegar, mustard, honey, cilantro, salt, pepper)
  15. One Pan Lemon Quinoa Chicken via Healthy Grocery Girl– (Ingredients: lemon, tri-color quinoa, olive oil, parsley, garlic powder, pepper, salt, chicken breast)
  16. Greek Lamb Burger via Ali Miller RD– (Ingredients: garlic, onion, parsley, mint, oregano, cumin, salt, pepper, ground lamb, tahini, olive oil, lemon, sea salt)
  17. Keto Chicken Marinade via Food Faith Fitness– (Ingredients: chicken broth, olive oil, lemon, yellow mustard, garlic, dried Italian seasoning, sea salt)
  18. Quinoa and Vegetable Stuffed Portobello Mushrooms via Portobello Mushrooms via Minimalist Baker– (Ingredients: avocado oil, quinoa, sweet potatoes, bell pepper, red cabbage, cumin, chili powder, sea salt, black beans, portobello mushrooms, balsamic vinegar, lime juice)
  19. 5-Minute Veggie Coconut Wraps via Minimalist Baker– (Ingredients: coconut wraps, hummus, green curry paste, red bell pepper, cilantro, shredded carrots, avocado, kale)
  20. Garlic Crusted Chicken-N-Kale via Being Brigid– (Ingredients: chicken breasts, coconut milk, lemon, garlic cloves, salt, pepper, almond flour crackers, ghee, kale, avocado)
  21. Easy Dijon Chicken or Salmon via Dr. Hyman– (Ingredients: olive oil, sea salt, pepper, Dijon or spicy brown mustard, thyme, rosemary, oregano, chicken thighs or salmon)
  22. The Best Vegan Broccoli Salad via Hummusapien– (Ingredients: cashews, maple syrup, apple cider vinegar, garlic, sea salt, pepper, broccoli, red grapes, roasted salted almonds, red onion, dried cranberries)
  23. Quinoa Sweet Potato Salad with Walnuts and Dried Cranberries via The Whimsicalist– (Ingredients: sweet potato, olive oil, cumin, cinnamon, cayenne, salt, quinoa, broth, walnuts, cranberries, pepper)
  24. Sweet Potato Black Bean Burgers via The Full Helping – (Ingredients: sweet potatoes, olive oil, onion, black beans, cumin, paprika, coriander, salt, red pepper flakes, rolled oats, pumpkin seeds)

Side Dishes

  1. Italian Style Cauliflower via The Organic Dietitian– (Ingredients: cauliflower, coconut oil, salt, sun dried tomatoes, kalamata olives, pine nuts, fresh basil leaves, onion, Dijon mustard, balsamic vinegar, garlic, olive oil, salt, pepper)
  2. Vegan Potato Salad via Whitney E RD– (Ingredients: red potatoes, celery, cucumber, parsley, fresh dill, chickpeas, nutritional yeast, mustard, maple syrup, garlic, salt, pepper)
  3. Turmeric Mashed Potatoes via Nutrition Stripped– (Ingredients: russet potatoes, cauliflower, frozen peas, roma tomatoes, lime, serrano pepper, coriander, turmeric, olive oil, cilantro, red onion, coconut yogurt, salt, pepper)
  4. Marinated Cucumber Salad via Ali Miller RD– (Ingredients: cucumber, bell pepper, red onion, mint, parsley, apple cider vinegar, olive oil, sea salt, pepper)
  5. Healthy Chickpea Salad with Basil Vinaigrette Dressing via Peas and Crayons– (Ingredients: green beans, red bell pepper, cucumber, shredded carrots, chickpeas, avocado oil, red wine vinegar, basil, raw honey, lime juice, salt)
  6. Green Apple Jicama Slaw with Cilantro Mint Vinaigrette via Lively Table– (Ingredients: cilantro, mint, lime, apple cider vinegar, avocado oil, honey, salt, jicama, granny smith apple, green cabbage)
  7. Tomato Cucumber Salad via Peas and Crayons– (Ingredients: green bell pepper, cherry tomatoes, cucumber, avocados, red wine vinegar, avocado oil, lemon, salt, pepper, cilantro or parsley)
  8. Anti-Inflammatory Detox Salad via Be Well By Kelly– (Ingredients: apple cider vinegar, olive oil, turmeric, lemon, honey, spinach, kale, cucumbers, asparagus, microgreens, avocado, parsley, cilantro, dill)
  9. Apple Cider Brussels Sprouts via It’s a Veg World After All– (Ingredients: brussels sprouts, olive oil, apple cider vinegar, maple syrup, sea salt, black pepper, pine nuts)
  10. Crunchy Cabbage Slaw via It’s a Veg World After All– (Ingredients: green cabbage, scallions, carrots, pink lady apple, sunflower seeds, olive oil, lemon, garlic, sea salt, black pepper)
  11. Easy Italian Zucchini Kabobs via It’s a Veg World After All– (Ingredients: olive oil, garlic, lemon, oregano, basil, sea salt, black pepper, zucchini, summer squash, cherry tomatoes)

Snacks

  1. Southwest Roasted Chickpeas via Whitney E RD– (Ingredients: garbanzo beans, olive oil, cumin, oregano, garlic powder, smoked paprika, onion powder, sea salt, pepper, cayenne)
  2. Lemon Energy Balls via The Lean Green Bean– (Ingredients: medjool dates, almonds, pepitas, chia seeds, lemon, vanilla extract)
  3. Turmeric Ginger Energy Bites via Fannetastic Food– (Ingredients: almonds, cashews, dried apricots, golden raisins, ground flax, ginger, turmeric, salt)

Desserts and Baked Goods

  1. Banana Nut and Seed Bread via The Organic Dietitian– (Ingredients: sunflower seeds, flaxseeds, walnuts, chia seeds, psyllium husks, salt, almond meal, coconut flour, cinnamon, banana, coconut oil, maple syrup)
  2. Vegan Strawberry Mango Creamsicles via Whitney E RD– (Ingredients: strawberries, mango, dairy-free yogurt, maple syrup)
  3. Vegan Mint Chocolate Chip Nice Cream via Whitney E RD– (Ingredients: frozen bananas, coconut milk, mint, spinach, cacao nibs)
  4. The Life Changing Loaf of Bread via My New Roots– (Ingredients: sunflower seeds, flax seeds, almonds, oats, chia seeds, psyllium seed husks, salt, maple syrup, coconut oil)

Dressings and Dips

  1. Best Balsamic Vinaigrette via Hummusapien– (Ingredients: olive oil, balsamic vinegar, maple syrup, Dijon mustard, garlic, salt, pepper)
  2. Apple Cider Vinegar Salad Dressing via Hummusapien– (Ingredients: olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, oregano, garlic powder, pepper)
  3. Strawberry Salsa Recipe via Peas and Crayons– (Ingredients: strawberries, jalapeno pepper, red onion, lime, avocado oil, cilantro, salt, pepper)
  4. Lemon Dressing via Peas and Crayons– (Ingredients: avocado oil, lemon, Dijon mustard, garlic, oregano leaves, salt, black pepper)
  5. 5-Minute Vegan Caesar Dressing via Minimalist Baker– (Ingredients: hummus, spicy mustard, lemon, capers, minced garlic, sea salt, pepper, olive oil, maple syrup)
  6. Pumpkin Black Bean Dip via It’s a Veg World After All(Ingredients: black beans, pureed pumpkin, garlic, lime, cumin, paprika, salt)
  7. Vegan Cashew Queso via Detoxinista– (Ingredients: cashews, sea salt, lemon, nutritional yeast, turmeric, diced tomatoes with green chiles)
  8. Vegan Ranch Dressing via Detoxinista– (Ingredients: cashews, olive oil, lemon, apple cider vinegar, salt, maple syrup, spicy brown mustard, onion powder, garlic powder, pepper, dried parsley, dried chives)

Other, Miscellaneous

  1. Cashew Coconut Recovery Milk via Rachael Hartley Nutrition– (Ingredients: cashews, coconut water, vanilla extract, sea salt, honey)
  2. Chia Seed Jam via Whitney E RD– (Ingredients: pureed fruit, chia seeds)
  3. Afternoon Sipping Broth via Nutritious Life– (Ingredients: chicken bone broth, carrot juice, apple cider vinegar, turmeric, sea salt)
  4. How to Make a Chia Egg via Minimalist Baker– (Ingredients: chia seeds, water)
  5. How to Make a Flax Egg via Chocolate Covered Katie– (Ingredients: flaxseed meal, water)

Remember, most of the time, the purpose of an elimination diet is to discover what foods works best for your body and help you to feel your best.

When it comes to food choices and meal planning, do the best you can and try not to be hard on yourself. Instead of focusing on what to avoid, try focusing on whole-food choices including fruits, vegetables, healthy fats, and adequate protein.

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