Food intolerances are different from food allergies.
The latter involves an immune response that can be very dangerous.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
What didn’t we include?
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
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.
A study published inClinical Nutritionin 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.
So if high-FODMAP foods are the root of your intolerances, this elimination diet might make your symptoms worse.
It can be very helpful to keep a food symptoms diary during this time.
Elimination Diet Foods List
The foods to avoid on an elimination diet are very individualized.
Top 8 Allergens
Here are the top eight allergen categories and what foods they include.
Eggs, including foods made with eggs like some mayonnaise brands, baked goods, egg-based powders and more.
Peanuts, including peanut butter, peanut oil, peanut flour and more.
Healthy proteinslike beans, chicken and steak.
Seedsto snack on in place of nuts, like pumpkin seeds and sunflower butter.
Wheat-free grainslike quinoa, oatmeal and corn tortillas.
And plenty ofherbsandspicesto keep your meals flavorful and exciting.
Snack (106 calories)
Lunch (360 calories)
P.M. ## Day 2
A.M.
Snack (66 calories)
Lunch (425 calories)
P.M. ## Day 3
Breakfast (182 calories)
A.M.
Snack (122 calories)
P.M. ## Day 4
A.M.
Snack (131 calories)
P.M. ## Day 5
A.M.
Snack (275 calories)
P.M. sunflower butter to P.M. snack.
Day 6
Lunch (310 calories)
P.M. sunflower butter to P.M. snack and add 1/4 cup guacamole with 1 oz.
corn tortilla chips to dinner.
