Elimination Diet Meal Plan- The Final Week!

This elimination diet meal plan is what I followed during the eighth and final week of my elimination diet. This week, in addition to cutting out the list below, I also followed a Low FODMAP diet.

If you haven’t checked out my post on Elimination Diet- Week 1 , then take a look before you continue reading this post. It will give you an idea of what an elimination diet is, and why I’m trying it out!

(JUMP TO MEAL PLANS HERE)

8 Week Elimination Diet Plan

After reading Dr. Will Cole’s Inflammation Spectrum book and taking the inflammation quiz, I realized I have inflammation in a slew of areas. The top two in the brain/nervous system and the hormonal (endocrine) system, and in order to see if food is at the core of these problems, I’ve decided to follow his 8 week plan.

What I’ve eliminated for 8 weeks

1. grains
2. dairy
3. added sweeteners (all sugar)
4. inflammatory oils (vegetable oils)
5. legumes (lentils, beans, peanuts, soy)
6. nuts and seeds
7. eggs
8. nightshades (tomatoes, tomatillos, sweet and hot peppers, white potatoes, eggplant, goji berries)
9. coffee (sob)
10. alcohol

Week 8 Meal Plan: (removing 10 categories + High FODMAP foods)

Morning green tea (7:00am)

Breakfast (8:30am)

Breakfast smoothie: Blueberry and Coconut- a new favorite!

• 1 cup unsweetened coconut milk (comes in a carton)
• 1/2 cup frozen blueberries
• 2 tbsp coconut flakes
• 1 handful greens
• 1 tbsp acacia fiber
• 2 scoops Vital Proteins collagen (if you are a Costco member, you can get a tub of this with 34 servings for $29.99!!)
• handful of ice
• top with extra blueberries, cinnamon, sea salt and coconut flakes if you want to be EXTRA =)

Morning Snack (around 10:30)

Handful of grapes, if needed.

Lunch (between 12:30 and 1:00)

1. Monday– grilled chicken, side salad, sweet potatoes and roasted broccoli.
2. Tuesday- grilled chicken, kale salad (leftovers from last nights dinner), roasted broccoli and sweet potatoes.
3. Wednesday- (Leftovers from last nights dinner). Ground beef, roasted veggies, sauteed bok choy with coconut aminos.
4. Thursday- (Leftovers from last nights dinner). Salmon, sweet potatoes, roasted broccoli and zucchini. Topped with coconut aminos.
5. Friday- (Leftovers from last night). Chicken burgers, sweet potatoes, salad.
6. Saturday- Tuna, roasted sweet potatoes and broccoli.
7. Sunday- Leftover tuna, broccoli, sweet potatoes and cucumber with coconut aminos.

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Dinner (between 5:30 and 6:00)

1. Monday– baked chicken, kale salad with carrots, cucumbers and celery, topped with lemon juice, olive oil and sea salt.
2. Tuesday- ground beef tacos, sauteed zucchini/summer squash.
3. Wednesday- Oven baked salmon, sweet potatoes and broccoli, with coconut aminos dressing.
4. Thursday- spinach avocado chicken burgers, sweet potatoes, salad
5. Friday- butternut squash soup with bacon
6. Saturday- chicken burrito bowls with chicken, sweet potatoes, greens, coconut aminos, salt and pepper.
7. Sunday- cod tacos, with salad.

Evening magnesium (7:30)

Currently using Seeking Health magnesium glycinate powder. I mix a scoop of the powder with warm lemon water and sip it before bed. Helps minimize the “after dinner cravings” as well!

Other Snacks

1. cucumbers and sea salt
2. mandarin orange
3. organic grapes

How I feel after week 8- the final week

1. Energy- My energy is low…. Unfortunately, I don’t think it got any better over these 8 weeks, which is extremely disappointing.
2. Acne- over these 8 weeks, my acne looked okay some days, terrible other days. Honestly, it hasn’t improved much at all.
3. Bloating– Bloating is where I’ve noticed the biggest change. My bloating has pretty much gone away, which is amazing! I’ve struggled with bloating for a really long time, so for it to go away is a blessing. My bloating was at the point where I looked pregnant by the end of the day and was really uncomfortable all the time.
4. Cravings- I haven’t had many cravings lately. Fruit has been sweet enough where I’m not craving sweets; although chocolate does sound pretty great… 😉
5. Sleep- Sleep has been a roller coaster these past 8 weeks. Some nights I sleep great and others I can’t fall asleep, and I wake up a couple times throughout the night. I can’t pinpoint why this is happening, since I basically follow the same routine every night.

Reintroduction:

Before starting the reintroduction phase, I’m cutting out high FODMAP foods for another week, to total 2 weeks being removed. Before I reintroduce, I want to be sure I’ve tried cutting out all potential sensitives.

I’m eager to see how my body reacts to foods being reintroduced. Although I didn’t get the results I was hoping for with the elimination phase, I still think I’m going to learn a lot about my body when I bring these foods back.

I’ll be bringing back one ingredient at a time, then waiting 3 days before reintroducing anything else. Reintroduction is going to take a LONG time, so I won’t be doing weekly posts with any updates. If you follow me on Instagram, I’ll have more updates over on that platform.

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Thanks for following along! If you have ANY questions, drop a comment below and I’ll do my best to answer them!