Budget meal plan for elimination diet

• Single-Ingredient Foods: Fresh fruits and vegetables to avoid hidden allergens.
• Lean Proteins: Chicken, turkey, and fish are safe bets and versatile.
• Whole Grains: Brown rice and quinoa are usually safe and affordable.
• Homemade Broths: Cheaper and more controlled than store-bought versions.
• Filtered Water: Ensuring no contaminants, which could trigger reactions.

• Processed Foods: Often contain hidden ingredients that could trigger reactions.
• Multi-Ingredient Meals: Harder to identify potential allergens, so stick to simple meals.
• Dairy: Common allergen that’s best avoided during elimination phases.
• Gluten-Containing Grains: Wheat, barley, and rye should be avoided.
• High-Histamine Foods: Fermented foods, aged cheeses, and cured meats might need to be avoided.

A budget meal plan for an elimination diet helps you identify food sensitivities without overspending. It focuses on simple, whole foods that are affordable and easy to prepare. This plan reduces the need for processed, specialty items, keeping your grocery bill low. Additionally, it promotes meal prepping to minimize waste and ensure you always have safe, budget-friendly options on hand.

To maintain an elimination diet on a budget, consider these nourishing swaps:

• For a different protein source, canned mackerel can replace salmon fillet, offering a budget-friendly fish option rich in omega-3s.
• To reduce costs, frozen spinach can replace fresh spinach, offering a long-lasting and nutrient-dense alternative.
• For a more affordable grain, rolled oats can replace quinoa, providing a versatile and budget-friendly staple.
• To save on fats, pumpkin seeds can replace chia seeds, providing a similar nutrient profile at a lower cost.
• For a versatile and cost-effective flavor boost, cumin can replace ginger, offering a warm and earthy spice option.

On a budget elimination diet, start by planning meals around affordable whole foods like rice, potatoes, and specific vegetables that are safe for you. Cooking from scratch is key; pre-packaged foods can be expensive and might contain hidden ingredients. Use herbs and spices to keep meals flavorful. Buying in bulk and utilizing sales can help keep costs down. Preparing simple meals reduces both cost and complexity.