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ELIMINATION DIET
Weekly Planner and Recipes
Version 4
ELIMINATION DIET – A WEEK OF MEALS & SNACKS
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
n n n n n n n
Breakfast Overnight Kale Chia Seed Toasted Strawberry Pumpkin Apple
Steel-Cut Pineapple Applesauce Gluten Free Mango Oatmeal Cinnamon
Oats (gluten Banana Bread* Bread Smoothie* Pancakes* Amaranth
free)* Smoothie* n n n Porridge*
Sage Turkey Almond LO Sage
n n
Pecans Sausage* Butter Turkey Toasted
n n Sausage* Walnuts
Blueberries Seasonal
Fresh Fruit
n n n n n n n
Snack Almonds Fresh Apple Slices Berries LO Chia Seed Celery Banana
n Strawberries n n Applesauce n n
Fresh Pear Sunflower Walnuts Almond Sunflower
n Bread*
Pumpkin Seed Butter Butter Seed Butter
n
Seeds Hot
Peppermint
Tea
n n n n n n n
Lunch Quinoa Salad Quick Brown LO Oven- Chopped Three Bean LO Sweet 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 n Three Bean
Sesame Rice LO
n n Vegetable
Fresh Salsa Fresh Crackers Guacamole*
Veggies, cut Chili*
n
up Broccoli/ Rice Crackers
Celery
n n n n n n n
Snack Sugar Snap Celery LO Savory Red Pepper Pumpkin Fresh Pear Rice Crackers
Peas and n Seed Strips, Celery Seeds n n
Sweet Potato Sunflower Roasted Beet
Carrot Sticks Crackers* Sticks n
Hummus* Balsamic Seeds Hummus*
n n n
Fresh Salsa LO Sweet Guacamole* Roasted
Potato Beets*
Hummus*
n n n n n n n
Dinner Baked Oven-Baked Coconut Broiled Lamb Sweet Potato Walnut- Baked
Salmon with Lentil and Chicken* Chops with and Kale Crusted Fish* Chicken with
Dill* Split Pea n Rosemary* Soup* (served n Cabbage,
Nutty Green Steamed
n Soup* n over) Carrots, and
Oven- Rice* Simple Broccoli
n n Onions*
Roasted Savory Seed n Roasted Cilantro Lime n
Spring Mix Yellow Rice*
n
Vegetables* Crackers* Salad with Butternut Cauliflower Fresh Berries
n n Squash* Rice* with Coconut
Mixed Green Fruity Spinach Tomatoes
n n Mango
Salad Salad* n Roasted Fresh
Everyday Cream*
n Pecans and Pineapple
Everyday Basic
Basic Vinaigrette* Fresh Pears
Vinaigrette* with Mixed
Greens*
*Recipe included Leftover – LO
© 2015 The Institute for Functional Medicine
ELIMINATION DIET – SHOPPING GUIDE
Fresh Produce Meat/Fish/Eggs/ Grains/Legumes Condiments/Oils
Vegetables/Herbs Plant Proteins
Quinoa, dry–1¼ c 100% Maple syrup–4 oz
o o
Carrots–whole, 8-10 med Chicken breast, bone-in–
o o Steel cut oats, dry–1½ c Dijon mustard–4-6 oz
o o
sized 4 breast halves (gluten free) Olive oil–12-16 oz
o
Carrots–baby, 16 oz bag Chicken breast, boneless,
o o Rolled oats, dry–1½ c
o Coconut oil–8-10 oz
skinless–3 lbs o
o Baby spinach–3-10 oz pkg (gluten free) Flax oil–2 T
(10-12 c) Wild caught salmon o
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) Ground turkey breast–1 lb o
o Dry yellow split peas–1 c
o Rice vinegar–½ c
Kale–dinosaur, 2 bunches Lamb chops, lean–4 o
o o Lentils–1 c
(3-4 oz) o
o Romaine lettuce–1 bunch Brown rice, dry–2 c
Flounder fillets–4 (4 oz) o Spices
o Red pepper–4-5 whole o (16 oz)
Tuna, 12 oz canned–
o Jalapeno pepper–2 sm o Rice flour–1 c
o Garlic and onion powder
o Yellow onion–5-6 wild caught Sesame or plain rice o
o Sea salt
o Red onion–1 lg or 2 med crackers–16 oz o
Black pepper
Green onion–2 bunches Dairy/Dairy Alternative Gluten free bread–1 sl o
o o Xanthan gum–¼ t
o Garlic–4-5 bulbs or 32 oz o
Baking soda
Almond milk, o
jar minced o Miscellaneous
unsweetened–½ gallon Bay leaf–1
o Sugar snap peas–4 oz o
Coconut milk,
o Ginger
o Celery–2 bunches Vegan protein powder o
unsweetened–½ gallon o Almond and vanilla extract
o Broccoli–2 heads (soy-free)–vanilla, 5-6 scoops o
Nutmeg
Local raw honey–2 T o
o Cauliflower–2 heads Frozen Foods o
Turmeric
Brown rice syrup–1 c o
o Asparagus–1 c chopped o
Rosemary and oregano
Stevia–powdered o
o Beets–large bunch, 6 beets Petite green beans–16 oz o
o Cumin, curry powder, chili
Cocoa powder–1T o
o Tomatoes–4 c chopped or buy fresh if available. o powder, allspice, cinnamon
Tea–peppermint and green
o 1 Bunch each parsley, mint, Strawberries, o
cilantro o
Pumpkin puree–⅔ c
unsweetened–8 oz o
o 1 Bunch each fresh basil, Apple butter–3½ T Nuts/Seeds
Mangoes, unsweetened– o
1 sprig dill o
8 oz Almonds–raw,4 oz, sliced,1 c
o 2-3 sprigs of thyme, sage, Pineapple, unsweetened– o
o Canned Goods Almond butter–small jar,
rosemary 4 oz o
o Sweet potatoes–5 med Organic brown rice– 4 T
o Petite diced tomatoes–
o Sunflower seeds–raw, 1 c
o Cucumber–2 med 2 cups (16 oz) 28 oz, 1 can o
Sunflower seed butter–small
o Radishes–½ c sliced Organic vegetable o
o jar, 2T
o Fresh salsa–4-8 oz Fruit, Fresh broth–10 c
Pecans, raw–1 c
o Butternut squash–4 c cubed Organic chicken broth– o
o Walnuts–2½ c
o Green cabbage–1 head Blueberries–4 c (2 pints) 8 c o
o Ground flax seed–7 T
Dark kidney beans–15 oz, o
o Yellow squash–1 c sliced Strawberries–3 c (1.5 pints) o
o Chia seeds–8 T
o Mushrooms–1 c sliced Pear–3 med 2 cans o
o Roasted sesame seeds–2T
Great northern beans– o
Banana–2 sm to med o
o 15 oz, 1 can Tahini, small jar–½ c
Avocado–5 med to lg o
Time Saver Tips: o Chick peas–15 oz, 2 cans
o Pumpkin seeds–½ c
Apples–3 med o
n Roast all 6 beets for day 5 o Black beans–15 oz, 2 cans
o Poppy seeds–½ T
snack and use 2 for day 7 Pineapple–1 sm o
o Coconut milk–12-15 oz, 2
Roasted Beet Hummus Recipe. Lemon–5-6 whole o
n Everyday Basic Vinaigrette- o cans
Lime–3 whole
Double the recipe for day 1 o Unsweetened
dinner salad and use it in the Grapes–2 c, halved o
recipe for the day 4 dinner o applesauce–2 c
salad.
© 2015 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*
39 Walnut-Crusted Fish* 6 Almond Milk
Nuts & Seeds: Starchy Veggies:
5 Almond Cocoa Smoothie 10 Balsamic Roasted Beets
19 Fruity Spinach Salad* 26 Pumpkin Oatmeal Pancakes*
33 Savory Seed Crackers 29 Roasted Beet Hummus
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*
© 2015 The Institute for Functional Medicine
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