21-Day Elimination Diet Meal Plan, Created by a Dietitian

Elimination diets aren’t easy, but they’re often the key to uncovering which foods trigger those mysterious symptoms. 

However, cutting out dozens of foods can make your meals feel repetitive and boring, which is why we created this 21-day meal plan to inspire new ideas and keep mealtime interesting.

While elimination diets vary depending on individual needs, many people start by eliminating the top nine allergens: milk, eggs, tree nuts, peanuts, wheat, soy, fish, shellfish, and sesame.

We’ve also removed other common offenders like corn and nightshades—so no tomatoes, white potatoes, peppers, eggplant, or nightshade spices such as black pepper, paprika, or chili. 

However, if you need a personalized plan that includes or excludes different foods, working one-on-one with a Registered Dietitian is the best way to get a plan tailored to your needs.

Day 1

• Breakfast: Chia Seed Pudding with Coconut Milk
• Lunch: Ground Turkey Lettuce Wraps with Water Chestnuts and Green Onions
• Dinner: Roasted Sweet Potato Bowl with Chicken and Rice
• Snack: Brown Rice Cakes and Mashed Avocado

Day 2

• Breakfast: Quinoa Porridge with Berries
• Lunch: Lemon Chicken Soup 
• Dinner: Cauliflower Rice Stir Fry with Ground Pork 
• Snack: Banana and Sunflower Butter 

Day 3

• Breakfast: Tropical Green Smoothie with Pineapple, Spinach, and Coconut Milk
• Lunch: Ground Turkey Tacos (Cassava Tortillas)
• Dinner: Zucchini Noodles with Chicken Meatballs
• Snack: Coconut Date Balls

Day 4

• Breakfast: Coconut Yogurt Parfait
• Lunch: Lentil Veggie Bowl 
• Dinner: Lettuce-Wrapped Burgers and Sweet Potato Fries 
• Snack: Roasted Chickpeas 

Day 5

• Breakfast: Sweet Potato Sausage Hash 
• Lunch: Warm White Bean and Veggie Bowl
• Dinner: Pork Chops, Roasted Carrots, and Wild Rice
• Snack: Plantain Chips with Mashed Avocado 

Day 6

• Breakfast: Savory Breakfast Bowl (Roasted Sweet Potatoes, Sautéed Spinach, Avocado Slices, and Ground Turkey or Sausage)
• Lunch: Shredded Chicken Salad with Celery, Grapes, and Vegan Mayo
• Dinner: Butternut Squash and Apple Soup
• Snack: Pumpkin Seeds and Berries 

Day 7

• Breakfast: Chia-Flax Pudding with Berries or Pears 
• Lunch: Open-Faced Turkey and Avocado “Sandwiches” on Brown Rice Cakes 
• Dinner: Steak and Cauliflower Mash 
• Snack: Apple and Sunflower Seed Butter 

Day 8

• Breakfast: Cassava Flour Pancakes and Blueberries 
• Lunch: Chicken Salad-Stuffed Avocado (Use Vegan Mayo)
• Dinner: Chicken Sausage and Veggie Skillet 
• Snack: Carrot and Cucumbers with Avocado Dip 

Day 9

• Breakfast: Gluten-Free Oatmeal Bowl with Flaxseeds or Fruit
• Lunch: Lentil Soup 
• Dinner: Turkey Veggie Stew
• Snack: Homemade Trail Mix (Seeds and Dried Fruit)

Day 10

• Breakfast: Strawberry Banana Smoothie 
• Lunch: Wild Rice and Roasted Veggie Bowl (Carrots, Parsnips, Brussels sprouts)
• Dinner: Roast Chicken Dinner with Veggies 
• Snack: Coconut Yogurt and Fruit 

Day 11

• Breakfast: Warm Sweet Potato Porridge
• Lunch: Turkey Burger Patties with Cucumber Salad
• Dinner: Steak and Roasted Root Veggies 
• Snack: Mandarin Oranges and Pumpkin Seeds 

Day 12

• Breakfast: Vanilla Chia Pudding 
• Lunch: Warm Lentil and Beet Salad with Herbs
• Dinner: Taco Salad (Lettuce, Ground Beef, Avocado, Cilantro, Lime, Pumpkin Seeds)
• Snack: Sliced Mango and Coconut Yogurt 

Day 13

• Breakfast: Sweet Potato Toast with Toppings 
• Lunch: Quinoa Chicken Bowl
• Dinner: Chicken, Rice, and Carrot Soup 
• Snack: Cucumber and Homemade Hummus (No Tahini) 

Day 14 

• Breakfast: Cinnamon Vanilla Smoothie Bowl 
• Lunch: Snack Plate with Nitrite-Free Deli Turkey, Fruit, and Cut Veggies 
• Dinner: Slow-Cooker Beef Stew 
• Snack: Sliced Pear with Sunflower Butter

Day 15

• Breakfast: Savory Quinoa Bowl 
• Lunch: Sweet Potato and White Bean Salad
• Dinner: Ground Pork Lettuce Cups with Coconut Aminos, Water Chestnuts, and Green Onions
• Snack: Strawberries and Coconut Chips

Day 16

• Breakfast: Baked Oatmeal with Pears (Gluten-Free)
• Lunch: Rotisserie Chicken (No Additives or Oils) with Broccoli and Rice
• Dinner: Pumpkin Seed Pesto Lentil Pasta 
• Snack: Cinnamon Apple Chips 

Day 17

• Breakfast: Buckwheat Porridge and Berries
• Lunch: Shredded Chicken and Butternut Squash Bowl
• Dinner: Seared Steak with Carrot-Parsnip Mash
• Snack: Rice Cakes with Pumpkin Seed Pesto

Day 18

• Breakfast: Homemade Granola with Fruit and Coconut Yogurt 
• Lunch: Chicken Salad Wraps in Collard Greens
• Dinner: Coconut Milk Curry with Cauliflower and Spinach
• Snack: Apple Chips with Sunflower Butter

Day 19

• Breakfast: Chicken Sausage and Veggie Hash 
• Lunch: Ground Beef Tacos (Cassava Tortillas)
• Dinner: Turkey and Wild Rice-Stuffed Delicata Squash
• Snack: Chia Pudding with Cinnamon 

Day 20

• Breakfast: Tropical Turmeric Smoothie with Pineapple 
• Lunch: Avocado and Turkey Roll-Ups
• Dinner: Ground Lamb and Cabbage Stir Fry
• Snack: Coconut Yogurt with Flax and Berries

Day 21

• Breakfast: Warmed Spinach Breakfast Salad 
• Lunch: Roasted Carrot and Arugula Salad
• Dinner: Coconut Braised Chicken with Greens
• Snack: Seed Crackers with Avocado Mash

How an RD Can Help

Elimination diets are not one-size-fits-all—some people know they can tolerate eggs, while others absolutely need to nix nightshades. But if you’re not sure yet which foods work for you, a Registered Dietitian (RD) can help. 

RDs are nutrition experts who can create personalized meal plans and elimination diets tailored to your unique health concerns and symptoms, helping you identify your food triggers. They can also guide you through the reintroduction phase, which can be tricky to navigate on your own. 

Whether you’re new to elimination diets or already know what to avoid, an RD can help craft a nutrient-dense plan that both suits your taste buds and supports your health journey.

Book an appointment with one of our RDs today to finally get answers and relief.