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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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