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Elimination Diet- Weekly Planner & Recipes

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Elimination Diet- Weekly Planner & Recipes ELIMINATION DIET Weekly Planner and Recipes ELIMINATION DIET – A WEEK OF MEALS & SNACKS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Breakfast n Overnight n Kale n Chia Seed n Toasted n Strawberry n Pumpkin n Apple Steel-Cut Pineapple Applesauce Gluten Free Mango Oatmeal Cinnamon Oats (gluten Banana Bread* Bread Smoothie* Pancakes* Amaranth free)* Smoothie* n Sage Turkey n Almond n LO Sage Porridge* n Pecans Sausage* Butter Turkey n Toasted n Blueberries n Seasonal Sausage* Walnuts Fresh Fruit Snack n Almonds n Fresh n Apple Slices n Berries n LO Chia Seed n Celery n Banana n Fresh Pear Strawberries n Sunflower n Walnuts Applesauce n Almond n Sunflower n Pumpkin Seed Butter Bread* Butter Seed Butter Seeds n Hot Peppermint Tea Lunch n Quinoa Salad n Quick Brown n LO Oven- n Chopped n Three Bean n LO Sweet n Almond with Chicken, Rice and Baked Lentil Salad with Vegetable Potato and Cocoa Grapes, and Black Bean and Split Pea Tuna* Chili* Kale Soup or Smoothie* Almonds* Bowl* Soup* n Sesame Rice n LO Three Bean n Fresh Salsa n Fresh Crackers Guacamole* Vegetable Veggies, cut Chili* up Broccoli/ n Rice Crackers Celery Snack n Sugar Snap n Celery n LO Savory n Red Pepper n Pumpkin n Fresh Pear n Rice Crackers Peas and n Sweet Potato Seed Strips, Celery Seeds n Sunflower n Roasted Beet Carrot Sticks Hummus* Crackers* Sticks n Balsamic Seeds Hummus* n Fresh Salsa n LO Sweet n Guacamole* Roasted Potato Beets* Hummus* Dinner n Baked n Oven-Baked n Coconut n Broiled Lamb n Sweet Potato n Walnut- n Baked Salmon with Lentil and Chicken* Chops with and Kale Crusted Fish* Chicken with Dill* Split Pea n Nutty Green Rosemary* Soup* (served n Steamed Cabbage, n Oven- Soup* Rice* n Simple over) Broccoli Carrots, and Onions* Roasted n Savory Seed n Spring Mix Roasted n Cilantro Lime n Yellow Rice* Vegetables* Crackers* Salad with Butternut Cauliflower n Fresh Berries n Mixed Green n Fruity Spinach Tomatoes Squash* Rice* with Coconut Mango Salad Salad* n Everyday n Roasted n Fresh Cream* n Everyday Basic Pecans and Pineapple Basic Vinaigrette* Fresh Pears Vinaigrette* with Mixed Greens* *See IFM-Comprehensive Elimination Diet Recipe File for recipes Leftover – LO © 2014 The Institute for Functional Medicine ELIMINATION DIET – SHOPPING GUIDE Fresh Produce Meat/Fish/Eggs/ Grains/Legumes Condiments/Oils Vegetables/Herbs Plant Proteins o Quinoa, dry–1¼ c o 100% Maple syrup–4 oz o Carrots–whole, 8-10 med o Chicken breast, bone-in– o Steel cut oats, dry–1½ c o Dijon mustard–4-6 oz sized 4 breast halves (gluten free) o Olive oil–12-16 oz o Carrots–baby, 16 oz bag o Chicken breast, boneless, o Rolled oats, dry–1½ c o Coconut oil–8-10 oz skinless–3 lbs o Baby spinach–3-10 oz pkg (gluten free) o Flax oil–2 T (10-12 c) o Wild caught salmon o Amaranth–dry, 1 c o Balsamic vinegar–3 T o Spring mix–2-10 oz pkg Fillets–4 (5 oz) o Teff flour–1 c o Red wine vinegar–3 T (≈6-8 c) o Ground turkey breast–1 lb o Dry yellow split peas–1 c o Rice vinegar–½ c o Kale–dinosaur, 2 bunches o Lamb chops, lean–4 o Lentils–1 c (3-4 oz) o Romaine lettuce–1 bunch o Brown rice, dry–2 c o Red pepper–4-5 whole o Flounder fillets–4 (4 oz) (16 oz) Spices o Jalapeno pepper–2 sm o Tuna, 12 oz canned– o Rice flour–1 c wild caught o Garlic and onion powder o Yellow onion–5-6 o Sesame or plain rice o Sea salt o Red onion–1 lg or 2 med crackers–16 oz o Black pepper o Green onion–2 bunches Dairy/Dairy Alternative o Gluten free bread–1 sl o Xanthan gum–¼ t o Garlic–4-5 bulbs or 32 oz jar minced o Almond milk, o Baking soda unsweetened–½ gallon Miscellaneous o Sugar snap peas–4 oz o Bay leaf–1 o Coconut milk, o Ginger o Celery–2 bunches o Vegan protein powder unsweetened–½ gallon o Broccoli–2 heads (soy-free)–vanilla, 5-6 scoops o Almond and vanilla extract o Cauliflower–2 heads o Local raw honey–2 T o Nutmeg o Asparagus–1 c chopped Frozen Foods o Brown rice syrup–1 c o Turmeric o Beets–large bunch, 6 beets o Stevia–powdered o Rosemary and oregano o Petite green beans–16 oz o Tomatoes–4 c chopped o Cocoa powder–1T o Cumin, curry powder, chili or buy fresh if available. powder, allspice, cinnamon o 1 Bunch each parsley, mint, o Strawberries, o Te a –peppermint and green cilantro unsweetened–8 oz o Pumpkin puree–⅔ c Nuts/Seeds o 1 Bunch each fresh basil, o Mangoes, unsweetened– o Apple butter–3½ T 1 sprig dill 8 oz o 2-3 sprigs of thyme, sage, o Almonds–raw,4 oz, sliced,1 c o Pineapple, unsweetened– Canned Goods rosemary 4 oz o Almond butter–small jar, 4 T o Sweet potatoes–5 med o Organic brown rice– o Petite diced tomatoes– Sunflower seeds–raw, 1 c o Cucumber–2 med 2 cups (16 oz) 28 oz, 1 can o o Sunflower seed butter–small o Radishes–½ c sliced o Organic vegetable jar, 2T o Fresh salsa–4-8 oz broth–10 c Fruit, Fresh o Pecans, raw–1 c o Butternut squash–4 c cubed o Organic chicken broth– o Walnuts–2½ c o Green cabbage–1 head o Blueberries–4 c (2 pints) 8 c o Ground flax seed–7 T o Yellow squash–1 c sliced o Strawberries–3 c (1.5 pints) o Dark kidney beans–15 oz, o Chia seeds–8 T o Mushrooms–1 c sliced o Pear–3 med 2 cans o Roasted sesame seeds–2T o Banana–2 sm to med o Great northern beans– 15 oz, 1 can o Tahini, small jar–½ c o Avocado–5 med to lg Time Saver Tips: o Chick peas–15 oz, 2 cans o Pumpkin seeds–½ c n Roast all 6 beets for day 5 o Apples–3 med o Black beans–15 oz, 2 cans o Poppy seeds–½ T snack and use 2 for day 7 o Pineapple–1 sm Roasted Beet Hummus Recipe. o Coconut milk–12-15 oz, 2 o Lemon–5-6 whole n Everyday Basic Vinaigrette- cans Lime–3 whole Double the recipe for day 1 o o Unsweetened dinner salad and use it in the o Grapes–2 c, halved recipe for the day 4 dinner applesauce–2 c salad. © 2014 The Institute for Functional Medicine ELIMINATION DIET – RECIPE INDEX Fats & Oils: Legumes: 17 Everyday Basic Vinaigrette 23 Oven-Baked Lentil and Split Pea Soup 19 Fruity Spinach Salad* 27 Quick Brown Rice and Black Bean Bowl* 20 Guacamole 37 Sweet Potato Hummus* 24 Oven-Roasted Vegetables* 38 Three Bean Vegetable Chili* 30 Roasted Pecans and Fresh Pears with Mixed Dairy/Dairy Alternatives: Greens* 6 Almond Milk 39 Walnut-Crusted Fish* Starchy Veggies: Nuts & Seeds: 10 Balsamic Roasted Beets 5 Almond Cocoa Smoothie 26 Pumpkin Oatmeal Pancakes* 19 Fruity Spinach Salad* 29 Roasted Beet Hummus 33 Savory Seed Crackers 34 Simple Roasted Butternut Squash Proteins: 36 Sweet Potato and Kale Soup* 8 Baked Chicken with Cabbage, Carrots, and 37 Sweet Potato Hummus* Onions 9 Baked Salmon with Dill Fruit: 11 Broiled Lamb Chops with Rosemary 7 Apple Cinnamon Amaranth Porridge* 13 Chopped Salad with Tuna 12 Chia Seed Applesauce Bread* 15 Coconut Chicken 21 Kale Pineapple Banana Smoothie* 21 Kale Pineapple Banana Smoothie* Grains: 28 Quinoa Salad with Chicken, Grapes, and 7 Apple Cinnamon Amaranth Porridge* Almonds* 12 Chia Seed Applesauce Bread* 31 Sage Turkey Sausage 16 Crispy Rice Squares 35 Strawberry Mango Smoothie 18 Fresh Berries with Coconut Mango Cream 39 Walnut-Crusted Fish* 22 Nutty Green Rice Non-starchy Vegetables: 25 Overnight Steel-Cut Oats 8 Baked Chicken with Cabbage, Carrots, and 26 Pumpkin Oatmeal Pancakes* Onions 27 Quick Brown Rice and Black Bean Bowl* 13 Chopped Salad with Tuna 28 Quinoa Salad with Chicken, Grapes, and 14 Cilantro Lime Cauliflower Rice Almonds* 19 Fruity Spinach Salad* 40 Yellow Rice 24 Oven-Roasted Vegetables* 30 Roasted Pecans and Fresh Pears w/ Mixed *Asterisks refer to recipes that are in more than one Greens* food category. 32 Sautéed Sesame Green Beans All recipes are included on the following pages 36 Sweet Potato and Kale Soup* in alphabetical order. 38 Three Bean Vegetable Chili* © 2014 The Institute for Functional Medicine ELIMINATION DIET – RECIPES 5 Almond Cocoa Smoothie Makes 2 servings n 2 cups unsweetened almond milk n 1 scoop vegan protein powder* Nutrition (per serving): n 1 small avocado Calories: 254 Fat (g): 20 n 1 tablespoon cocoa powder Sat. Fat (g): 3 n 1 teaspoon almond extract Chol (mg): 0 Sodium (mg): 263 n ½ cup ice cubes Carb (g): 12 Fiber (g): 5 n Stevia, to taste (optional) Protein (g): 12 n 1-2 cups loosely packed chopped kale Core Food Plan (per serving): *Soy-free. Typical varieties include rice, pea, hemp. Should be sweetened with Proteins: 1 stevia or unsweetened altogether. 1 scoop should be ≈ 17g protein. Nuts & Seeds: 3 Fats & Oils: 1 Fruits: 0.5 Directions 1. Put all ingredients in a blender in the order listed. 2. Blend all ingredients together in a blender starting on low speed and working up to high speed until smooth. 3. Add more or less ice to desired thickness. © 2014 The Institute for Functional Medicine ELIMINATION DIET – RECIPES 6 Almond Milk Makes 3 servings n ½ cup raw almonds n 4 cup purified water Nutrition (per serving): n 2 tablespoons pure maple syrup (optional) Calories: 60 Fat (g): 2.5 n Pinch of sea salt Sat.
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