1. Starting an elimination diet but don’t know what to eat?
You’re not alone. The removal phase of an elimination diet can feel intimidating, especially when it means cutting out common staples like seed oils, sugary foods, gluten, corn, dairy, eggs in some cases and soy.
The good news? You can still eat delicious, balanced meals using simple ingredient swaps and whole-food templates that take the guesswork out of the process.
In this blog post, you’ll get:
- A flexible meal-building formula
- Realistic recipe ideas
- Quick prep suggestions for busy days
- Foods to enjoy (and avoid) during the removal phase
First: The Create-a-Meal Template
Use this basic formula to build any elimination-friendly meal:
- Protein: Choose from fatty meats (chicken, turkey, lamb, wild fish), shellfish or any (non whey) protein powder
- Vegetable: Opt for non-nightshade veggies like broccoli, carrots, spinach, zucchini or beets.
- Carbohydrate: Go for gluten-free grains (quinoa, brown rice, millet), sweet potatoes or winter squash.
- Healthy Fat: Add avocado, organic butter, lard, beef tallow, olive oil, coconut oil.
Bonus: Season with fresh herbs (parsley, peppers, cilantro, basil), sea salt and lemon juice to boost flavor without processed condiments.
Sample Meal Ideas for the Elimination Phase
Taco Bowl (No Tortilla Needed)
• Ground turkey / slow cooked beef sautéed with garlic and herbs
• Brown rice
• Romaine lettuce
• Fresh guacamole and lime
• Roasted zucchini on the side
Zucchini Noodle Pasta
• Spiralized zucchini noodles
• Olive oil + garlic + lemon sauce
• Roasted salmon or chicken/beef strips
Sweet Potato “Bun” Burgers
• Grilled lamb or beef patty
• Sliced, roasted sweet potato rounds as buns
• Spinach and avocado mash
• Sea salt + herbs for seasoning
(gluten -Free) Breakfast Smoothie
• A2 milk , Unsweetened coconut or rice milk
• Frozen berries
• ½ avocado
• 1 scoop protein powder
• 5-6 almonds
Sweet Potato Toast (2 Ways)
•Thinly sliced sweet potato, roasted or toasted
• Topped with:
• Mashed avocado + radishes + sea salt
• Almond butter + 2 apple slices
Basic Energy Balls
• Organic Dark chocolate squares
• Unsweetened shredded coconut
• Ground walnuts or cashews
• Cinnamon
• Blend and roll into snack balls
Easy Grocery Swaps
Packaged Foods That Work
Many packaged foods contain hidden gluten, corn, soy, dairy or sugar. But there are some clean brands out there that work well in the removal phase.
Look for:
• No more than 5 ingredients
• Free of seed oils, gluten, dairy ( if intolerant) soy, corn and added sugar.
• Certified allergen-free or organic whole-food-based snacks.
Some examples (based on availability in your country):
- Beef jerky
- Seaweed snacks ( in moderation as it can cause excessive iodine storage)
- Brown rice cakes
- Coconut yogurt (unsweetened)
- Cottage cheese
Pro Tips for Success
- Batch cook proteins and veggies on weekends to make weekday meals easy
- Keep a food journal to track what meals make you feel best
- Stay hydrated – many people under-drink when eliminating caffeine
- Avoid perfectionism: this is a learning process, not a test
