Elimination Diet Meal Plan- Week 6/8 - Emily Rix (2024)

This elimination diet meal plan is what I followed during the sixth week of my elimination diet, out of eight total weeks.

If you haven’t checked out my post on Elimination Diet- Week 1 , then go take a look before you continue to read 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, it showed I have inflammation in a slew of areas. The top two were in the brain/nervous system and the hormonal (endocrine) system. In order to see if food is at the core of these problems, I’ve decided to follow his 8 week plan.

What I’ll be eliminating 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 6 Meal Plan:

Below are the meals I ate during week six of the elimination diet.

Morning tea (7:00am)

I start each morning with a large glass of water, then a Pique tea. This week I drank their mint green tea each morning.

Breakfast (8:30am)

Breakfast smoothie: This smoothie isn’t the most tasty, but it gets the job done. I don’t love how thick the smoothie gets with the psyllium husk, so I’ll be switching to acacia fiber as soon as it arrives in the mail.

• 1 cup water
• 1/2 cup strawberries
• handful greens
• 1/4 avocado
• 1 tbsp psyllium husk powder (fiber)
• fresh lemon juice
• 2 scoops Vital Proteins collagen (if you are a Costco member, you can get a tub of this with 34 servings for $29.99!!)

Morning Snack (around 10:30)

I only have a morning snack if needed. I try to make it to lunch without snacking, but this week I was hungry for:

Celery and guacamole (omit cayenne)
Bare cinnamon apple chips

Lunch (between 12:30 and 1:00)

1. Monday– stir fry with chicken, carrots, celery, green onion and cauliflower rice. Seasoned with coconut aminos, ginger powder, garlic powder, Himalayan salt and pepper.
2. Tuesday- stir fry (same as yesterday)
3. Wednesday- leftover chicken tacos from last nights dinner with sauerkraut and broccoli.
4. Thursday- chicken salad with celery, carrots, avocado, olive oil, sea salt and pepper.
5. Friday- salad with chicken, carrots, leftover zucchini fries (yes I put fries in my salad 🙂 , olive oil, salt and pepper.
6. Saturday- tuna salad with strawberries, celery, cucumber, olive oil, sea salt and pepper. (I generally eat half a can at at time so I can have leftovers for the next day).
7. Sunday- leftover tuna salad

Dinner (between 5:30 and 6:00)

1. Monday– chicken tacos with broccoli with homemade taco shells
2. Tuesday- salmon tacos with sauerkraut, brussels sprouts and green beans.
3. Wednesday- taco skillet bowl with avocado and cilantro. LOVE this meal.
4. Thursday- grilled chicken, baked sweet potato and zucchini fries. Not the prettiest plate, but tasted delicious!
5. Friday- ginger turmeric soup with bacon. This recipe comes from Dr. Will Cole’s Inflammation Spectrum book.
6. Saturday- pan seared salmon, sweet potato fries and steamed broccoli.
7. Sunday- sheet pan sausage and vegetables. Side of cilantro lime cauliflower rice.

Evening magnesium (7:30)

Every night before bed, I have warm lemon water with magnesium powder to help me sleep. Currently using Seeking Health magnesium glycinate powder.

Other Snacks

1. cucumbers and sea salt
2. cucumbers and homemade guacamole
3. apple with cinnamon
4. mandarin orange
5. fresh strawberries
6. frozen blueberries

How I feel after week 6

(During this time I’ll be tracking energy levels, acne, bloating, cravings and sleep.)

1. Energy- I had much better energy this week! I slept better this week which plays a HUGE role in my energy each day. Hoping to keep this up because I felt damn good this week!
2. Acne- still a struggle. =( Bumps on forehead not too bad. My cheeks look pretty inflamed though. I’m still wondering if it has anything to do with FODMAP foods or maybe something else (non-food related) is going on. ugh.
3. Bloating– MUCH MUCH better! =)
4. Cravings- My hubby has been snacking a lot lately…which makes me want sweet and salty. I settled with salty cucumbers for a salty snack, and Bare apple chips for a sweet snack.
5. Sleep- I have “monkey mind” at night and I’m not sleeping well. Not even magnesium is helping right now. This is now a priority to figure out how to get some sleep, naturally!

Comment below if you try any of these meals! I’d love to know what you think! =)

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