Keto meal plan for elimination diet
A keto meal plan for an elimination diet is designed for those looking to identify food sensitivities within a ketogenic framework. It involves gradually eliminating and reintroducing foods while maintaining ketosis.
This approach is helpful for pinpointing food reactions without breaking the keto regimen. It’s a methodical way to uncover dietary triggers while staying low-carb.
Meal plan grocery list
- Eggs
- Chicken breasts
- Salmon
- Beef
- Lamb chops
- Tuna
- Pork loin
- Trout
- Chicken thighs
- Steak
- Turkey burgers
- Sardines
- Duck
- Coconut milk
- Coconut yogurt
- Coconut oil
- Avocado oil
- Olive oil
- Spinach
- Lettuce
- Cucumber
- Broccoli
- Cauliflower
- Asparagus
- Bell peppers
- Zucchini
- Brussels sprouts
- Kale
- Flaxseeds
- Eggplant
- Red cabbage
- Avocado
- Protein powder
- Vinaigrette
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Meal plan overview
Explore "Keto Meal Plan for Elimination Diet", a unique approach to identifying potential food sensitivities while following a ketogenic diet. This plan is structured to systematically eliminate and reintroduce specific foods.
Each phase of the plan is carefully designed to maintain a state of ketosis, ensuring that you can identify food intolerances without compromising your keto lifestyle. Embark on a journey to better understand your body's reactions within the keto framework.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and fiber.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for snacks.
- Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
- Sugar-Free Beverages: Water, herbal tea, and black coffee.
✅ Tip
Start with a basic keto framework and systematically reintroduce foods to identify potential allergens or sensitivities.
Foods not to eat
- High-Carb Foods: Limit grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Processed Foods: Avoid processed snacks and foods with hidden carbs.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake to support elimination goals.
- Highly Processed Oils: Avoid vegetable and seed oils; opt for healthy fats.
Main benefits
The Keto Meal Plan for Elimination Diet is tailored to support individuals following a ketogenic approach while adhering to an elimination diet. This plan emphasizes low-carbohydrate, high-fat foods, and includes options that align with common elimination diet guidelines.
By providing a variety of keto-friendly foods, the plan aims to meet the nutritional needs of those seeking both ketogenic and elimination diet benefits.
Fat
Carbs
Protein
Fiber
Other
How to budget on this meal plan
Eggs, chicken breasts, and salmon are essential and can be more economical when bought in bulk. Beef, lamb chops, and tuna are often cheaper when purchased in larger quantities. Coconut milk, coconut yogurt, and olive oil can be more cost-effective when bought in larger sizes. Spinach, lettuce, and cucumber are keto-friendly vegetables that can be bought in bulk.
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Extra tips ✨
Any healthy snack ideas?
Simple, allergen-free keto snacks suitable for an elimination diet:
- Coconut chips
- Seed crackers with avocado
- Cucumber slices with salmon
- Almond yogurt
- Beef jerky (without additives)
- Roasted pumpkin seeds
- Homemade bone broth
What should I drink on this meal plan?
In an elimination diet, simplicity is key. Stick to water as your primary beverage, which aids in detoxification. Herbal teas are great for their soothing properties. Freshly squeezed vegetable juices can provide nutrients without common allergens. Coconut water is a hydrating option, and for a caffeine fix, stick with plain black coffee.
How to get even more nutrients?
In a keto elimination diet, you're removing potential allergens or irritants while maintaining a state of ketosis. This means your diet primarily consists of fats and proteins with very low carbohydrate content. Start by eliminating common keto-friendly allergens such as dairy or nuts. Focus on meats, leafy greens, and above-ground vegetables that are low in carbs but high in fiber and nutrients. Reintroduce foods gradually to identify triggers.
Meal plan suggestions
Keto Meal Plan for Elimination Diet
Day 1
- Breakfast: Scrambled eggs with spinach cooked in coconut oil
- Lunch: Grilled chicken salad with mixed greens, cucumber, and olive oil vinaigrette
- Dinner: Baked salmon with steamed broccoli and cauliflower
Calories: 1250 Fat: 95g Carbs: 18g Protein: 85g
Day 2
- Breakfast: Avocado smoothie with coconut milk and spinach
- Lunch: Beef stir-fry with bell peppers and zucchini in avocado oil
- Dinner: Grilled lamb chops with a side of asparagus
Calories: 1550 Fat: 125g Carbs: 23g Protein: 75g
Day 3
- Breakfast: Omelette with spinach and avocado
- Lunch: Tuna salad with leafy greens and olive oil
- Dinner: Roast chicken with a side of roasted Brussels sprouts
Calories: 1400 Fat: 110g Carbs: 20g Protein: 100g
Day 4
- Breakfast: Coconut yogurt with flaxseeds
- Lunch: Grilled pork loin with a mixed green salad and vinaigrette
- Dinner: Baked trout with a side of steamed zucchini
Calories: 1350 Fat: 105g Carbs: 20g Protein: 81g
Day 5
- Breakfast: Fried eggs in olive oil with a side of sautéed kale
- Lunch: Chicken thighs with a side of cauliflower rice
- Dinner: Grilled steak with a side of roasted eggplant
Calories: 1500 Fat: 115g Carbs: 23g Protein: 105g
Day 6
- Breakfast: Smoothie with coconut milk, protein powder, and spinach
- Lunch: Turkey burgers (no bun) with a side of mixed greens and avocado oil dressing
- Dinner: Lamb curry with coconut cream and a side of steamed vegetables
Calories: 1550 Fat: 120g Carbs: 26g Protein: 90g
Day 7
- Breakfast: Baked avocado with egg
- Lunch: Sardines over a bed of leafy greens with olive oil
- Dinner: Roasted duck with a side of braised red cabbage
Calories: 1350 Fat: 105g Carbs: 23g Protein: 90g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
