Yep, that’s right — this year will be my FOURTH time doing an Elimination Diet. Kind of crazy to think about. My first experience was over 5 years ago. I then did the same experiment every new year for three years in a row. I was first intrigued to do an Elimination Diet because of a few minor symptoms like headaches and acne breakouts. I never really imagined that I would have food sensitivity. After all, I had already tested negative earlier in my adulthood for celiac disease when I had been dealing with some gut/digestive issues. However, it was through elimination experimentation that I discovered I have a sensitivity to gluten. I also do not eat bananas and black beans – both discovered as negative trigger foods through elimination and re-introduction.
I’m excited about this year’s experience because I feel much more prepared to take it on even though it’s been a few years since my last one. I have an old overview and “how-to” on Elimination Dieting, and an old shopping list and more tips on preparation, but this post will aim to update some of those resources and to be specific about this upcoming experience. I do encourage you to go read the overview post, as it contains and expands on the biggest tips from my previous experiences, which I would say remain true: 1. Plan, Plan, Plan, 2. Chill Out, 3. Focus On The Positive, and 4. Hold Yourself Accountable. This is not an easy thing to do, but the rewards are so worth it! I recommend reading the overview and an updated shopping list here, then come back to this post.
I have also been sharing more daily/real-time prep and planning on my Instagram stories. Such as a reminder to wean off coffee and start that process NOW, before the actual diet kicks off in January. You can follow along with more real-time tips throughout the experience on my Instagram @tenikatime.
I am keeping it super simple for my elimination diet planning this year! You can find lots of daily/weekly meal logs, and recipes such as simple pasta and veggies, and a turkey meatball and kale sauté from my previous experiences. The key to an easy and stress-free experience is focusing on real whole foods – not something processed into something else already (like cereal, or baked goods), but raw fruit and vegetables, eggs, meats, etc. This year I plan to use my hormone guide (see my hormone highlight on IG and my hormone support chart here) for direction, and stick to similar meals throughout each week. If this sounds boring, or like it won’t keep you satisfied, chances are you’re not motivated enough to take on this challenge. Surely eating the same or similar foods for a few days at a time will be a change of pace to the norm, especially if you’re not used to eating healthy overall. But the goal should be to figure out what makes you feel your best, and that should be motivation enough to sacrifice a few weeks of your favorite meals in exchange for better knowledge of how to take care of yourself.
As explained in the overview, the primary potential allergens that can/should be eliminated include:
- Gluten
- Soy
- Eggs
- Dairy
- Corn
- Tree Nuts (except coconut)
- Peanuts
- Caffeine
- Artificial Sugar
- Artificial Color
- Alcohol
- Preservatives
This can obviously read like a lot, but I’ll let you now right off the bat what will be the hardest – soy. If you’re eating anything out of a box, can, etc. (i.e. not a raw whole food like fruit, vegetables, meat, or grains), the chances of it containing soy are surprisingly high. You have to start right away getting into the habit of reading labels. You also want to familiarize yourself with what weird words on labels might mean. For example, did you know “natural flavor” can sometimes mean something contains gluten. If it’s not marked as certified gluten free, and it has any ingredients you can’t pronounce, I recommend avoiding it.
But not to worry, that’s why I’m preparing a few recipes for each week of elimination that focus on whole foods to make it easy to incorporate elimination into your diet. I’ve listed a few ideas for breakfast, lunch, dinner, and snacks to get through an entire month of eliminating (even though it will only take 3 weeks to eliminate, you’ll need to continue on the eliminated diet as you re-introduce, except for the food you’re re-introducing).
A couple notes: I’ve included eggs in some of my meal suggestions. Eggs are included in the elimination list. If you believe yourself to have a sensitivity to eggs whatsoever, I definitely recommend eliminating them (and using the other meal options), but if you are confident eggs sit well enough with you, they are typically not a high trigger for most people, so you may be fine to keep them in. I recommend following a similar rule for shellfish and nuts. If you’re at all skeptical that you have a nut allergy or an allergy to shellfish – keep them out, and re-introduce them toward the end of the diet to test them independently. But if you’re confident nuts and shellfish don’t bother you, you’re fine to keep them in. Typically, if people have an allergy such as to nuts, eggs, or shellfish, it’s very obvious and not something that would need to be uncovered through this type of intentional experimentation. However, everyone is different! And slight allergies can exist. Listen to your body and take the time to be thoughtful so that you get the most out of your experience. It’s even completely fine to start with something in, and then deiced to take it out halfway through. It’s all about staying in tune with how you feel and what you’re eating.
Week 1: I am anticipating being in my follicular phase, so this week my emphasis will be on meals with oats, broccoli, lettuce, zucchini, peas, carrots, artichoke, avocado, grapefruit, oranges, plums, chicken, eggs.
Breakfast Options:
– Instant oats with fresh berries
– Avocado toast with eggs
– Overnight oats
– Baked oatmeal
– Grapefruit brûlée
– Smoothie
Lunch Options:
– Chicken and broccoli
– Smoothie
– Avocado toast with eggs
– Chicken salad
Dinner Options:
– Chicken and broccoli
– Chicken and avocado salad
Snack Ideas:
– pickles and olives
– fresh fruit: pomegranate seeds, and orange slices
– fresh veggies: broccoli and carrots
– cashew and brazil nuts (if eating nuts)
Week 2: I am anticipating being in my ovulatory phase at least for part of this week, so my emphasis will be on meals with corn, quinoa, asparagus, bell peppers, Brussels sprouts, spinach, tomato, apricot, fig, strawberry, raspberry, lentils, almonds, salmon, shrimp, tuna, and lamb.
Breakfast Options:
– Instant oats with fresh berries
– Cheese-free egg scramble with veggies
– Smoothie
Lunch Options:
– Gluten-free falafel bowl with veggies
– Smoothie
– Quinoa salad
– Salmon salad
– Tuna salad
Dinner Options:
– Lamb and Caprese salad
– Salmon and asparagus
– Lentils and veggies
Snack ideas:
– fresh veggies: bell peppers, cherry tomatoes
– dried apricots or figs
– fresh fruit: raspberries, strawberries, and cantaloupe
– almonds, pecans, pistachios (if eating nuts)
Week 3: I am anticipating being in my luteal phase for this week, so my emphasis will be on meals with brown rice, cauliflower, celery, cucumber, squash, sweet potato, apples, dates, peach, pear, chickpea, beef, turkey, and cod.
Breakfast Options:
– Sweet potato toast
– Cheese-free egg scramble with sweet-potato
– Smoothie
Lunch Options:
– Gluten-free falafel bowl with veggies
– Heavy greens smoothie
– Quinoa salad
– Salmon salad
– Tuna salad
Dinner Options:
– Lamb and Caprese salad
– Salmon and asparagus
– Lentils and veggies
Snack Ideas:
– fresh fruit: apples, dates, peaches, pears
– fresh veggies: cauliflower, celery, sweet potato snacks
– walnuts (if eating nuts)
Week 4: I am anticipating being in my menstrual phase for this week, so my emphasis will be on meals with wild rice, beets, kale, mushrooms, blackberries, blueberries, grapes, cranberries, watermelon, duck, pork, and seafood.
Breakfast Options:
– Sweet potato toast
– Avocado toast with beet-poached egg
– Pickled beet eggs
– Smoothie
Lunch Options:
– Gluten-free rice bowl with veggies
– Heavy greens smoothie
– Kale salad
– Watermelon or cranberry salad
– Tuna salad
Dinner Options:
– Wild rice bowl with mushrooms
– Pork tenderloin with veggies
– Seafood stir-fry
Snack Ideas:
– fresh fruit: blackberry, blueberry, watermelon, grapes
– fresh veggies: cauliflower, celery, sweet potato snacks, broccoli, carrots
– walnuts, brazil nuts, cashews (if eating nuts)
In conclusion, you can eat anything on these lists, mindful of what you’re planning to eliminate, at any time throughout the diet. I’ve simply organized them in this order to help keep things mixed up – and according to my personal hormonal flow for variation from week to week.
I’ll plan to create some recipe links to support these ideas – and would love to know which ones you’re most excited to see so that I can create those ones first!
We’re kicking off elimination on Jan 2! Follow along here, and on my IG for more up-to-date ideas and accountability, and let me know what questions you have!
[…] you may have checked out my latest post on preparing for my 4th Elimination Diet! If not, I recommend heading over there first. Through that post, I explain a little bit of […]