1 Month Elimination Diet Meal Plan (PDF)


This food elimination diet is free from some of the most common allergenic food groups: gluten, dairy, eggs, peanuts, soy, corn, nightshade vegetables, added sugars, chocolate, red meat, and banana.

It includes four 7 day meal plans complete with delicious recipes (for breakfast, lunch, supper and snacks), weekly grocery lists, and nutritional information.


Do you suspect food allergies, food sensitivities or food intolerances with yourself, a family member or child?

Often it can be very difficult to pinpoint the specific foods we are reacting to when these reaction symptoms can range from immediately to days or weeks later. Reaction symptoms from food can also range from digestive issues, stomach pain, skin issues, irritable bowel syndrome, brain fog, weight loss or other uncomfortable symptoms.

Is there a way to do this without expensive allergy testing? Yes, there is with an elimination diet – the gold standard when it comes to identifying potential food reactions! 

How to do a full elimination diet

The elimination phase

An elimination diet cuts out the top allergenic foods for a period of at least four weeks – gluten, dairy, eggs, peanuts, soy, corn, nightshade vegetables, added sugars, chocolate, red meat, and banana. 

Important: if you know of an actual food allergy outside this list, it should also be eliminated through this phase.

The reintroduction phase

Then in the reintroduction process, you can start adding in these previously eliminated food groups one at a time, for a period of at least 4 to 7 days each so that you can watch for any potential negative reactions.

After adding back in a particular food or group of foods, keep an eye on any potential symptoms or reactions and take note of it in a food journal (or a food diary).

Once you have done this, you can move on to the next food group to reintroduce, and repeat the process until you’ve added all the foods back in.

Maintenance phase

At this point you should have a pretty good idea of the common foods you are reacting to, and can then remove these trigger foods out of your diet for a longer period of time before you try reintroducing again.

Important: if at any time during this process you have a concerning physical reaction to a food you’ve eaten, please seek professional medical advice immediately.

What foods does the elimination diet exclude?

This plan is free from these top allergenic foods:

  • Gluten (wheat flour, rye, barley)
  • Dairy products (this includes butter, cheese, ice cream, sour cream and milk)
  • Eggs
  • Peanuts & peanut butter
  • Soy (including soy milk, soy sauce, edamame, soybean oil and soy-based proteins)
  • Corn (corn on the cob, frozen corn, canned corn, corn syrup or high fructose corn syrup)
  • Nightshade vegetables (including tomatoes, bell peppers and all other hot peppers, white potatoes, and eggplant)
  • Added sugars (including maple syrup, honey, molasses, white sugar, brown sugar and artificial sweeteners)
  • Chocolate
  • Red meat
  • Banana
  • Most vegetable oils including canola oil, sunflower oil, soybean oil
  • Most packaged, processed foods that include food additives.

What foods does the elimination diet include?

Unlike most restrictive elimination diets, this meal plan is rich in a wide variety of nutrient dense, whole foods. 

  • Healthy fats and oils (such as olive oil, avocado oil, coconut oil, and sesame oil)
  • All animal protein (except for beef and eggs)
  • Seafood
  • Gluten-free grains (such as rice, buckwheat, millet, quinoa, oats)
  • Dairy free milk alternatives (such as almond milk, cashew milk, oat milk)
  • All fruits (except banana)
  • Citrus fruits
  • Coconut
  • Avocado
  • Lentils and legumes (except for soy)
  • All vegetables (except for the nightshades listed above and corn)
  • Seeds (including sunflower seeds, pumpkin seeds, sesame seeds)
  • Tree nuts (including almonds, brazil nuts, cashews, hazelnuts, pecans, pistachios and walnuts)
  • Herbs and spices (other than nightshade based ones)

*If you have a known allergy to tree nuts, sesame, or citrus fruits it’s important that you also eliminate these during the elimination phase.

What do you get with this elimination diet plan?

1. Four 7 day meal plans + recipes

Each 7 day plan has delicious elimination diet recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

2. Elimination diet grocery lists

Each 7 day plan also includes weekly shopping lists that are broken down by the different categories of food – fruits, vegetables, nuts and seeds, meats, condiments and oils, etc. This list will only call for exactly what you need to make your recipes. For example the shopping list won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food. 

Pro tip: make sure to read food labels when you’re grocery shopping. Some of these eliminated foods sneak into a lot of packaged and processed foods.

3. Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

  • Roughly 1850 calories
  • Roughly 50% of your calories from fat, 30% from carbohydrates, and 20% from protein. This amounts to roughly 100-120 g of fat, 150-200 g of carbohydrates, and 90 g of protein on average.
  • Roughly 30 g of fiber.

4. Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What to expect after you purchase this meal plan

After you have added the product(s) to the cart, go to the checkout page and fill in your information as well as your payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan for the elimination diet today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.


I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Please consult your primary physician before making any major changes to your diet and/or medications.


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