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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 ...

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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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...Elimination diet weekly planner and recipes version a week of meals snacks day n breakfast overnight kale chia seed toasted strawberry pumpkin apple steel cut pineapple applesauce gluten free mango oatmeal cinnamon oats banana bread smoothie pancakes amaranth porridge sage turkey almond lo pecans sausage butter walnuts blueberries seasonal fresh fruit snack almonds slices berries celery strawberries pear sunflower seeds hot peppermint tea lunch quinoa salad quick brown oven chopped three bean sweet with chicken rice baked lentil vegetable potato cocoa grapes black split pea tuna chili soup or bowl sesame salsa crackers guacamole veggies up broccoli sugar snap savory red pepper peas strips roasted beet carrot sticks hummus balsamic beets dinner coconut broiled lamb walnut salmon chops crusted fish dill rosemary served cabbage nutty green steamed over carrots simple onions cilantro lime spring mix yellow vegetables butternut cauliflower squash mixed fruity spinach tomatoes everyday cream...

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