Vegan meal plan for elimination diet

• Whole Foods: Emphasize unprocessed foods like fruits, vegetables, and whole grains.
• Non-Starchy Vegetables: Include a variety of leafy greens, cruciferous vegetables, and squash.
• Lean Proteins: Choose lean sources such as tofu, tempeh, and legumes for protein.
• Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.
• Gluten-Free Grains: Opt for gluten-free grains like quinoa, rice, and gluten-free oats.
• Non-Dairy Alternatives: Select non-dairy milk, yogurt, and cheese made from soy, almond, or oat.
• Fruits in Moderation: Enjoy fruits like berries, apples, and pears in controlled portions.
• Herbs and Spices: Enhance flavors with herbs and spices like turmeric, ginger, and basil.
• Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
• Water: Stay hydrated with water throughout the day.

• Processed Foods: Minimize intake of processed snacks, packaged meals, and convenience foods.
• Allergenic Foods: Identify and eliminate potential allergens based on the elimination diet guidelines.
• Added Sugars: Avoid foods and beverages with added sugars to support the elimination process.
• Gluten-Containing Grains: Eliminate gluten-containing grains such as wheat, barley, and rye.
• Dairy: Exclude dairy products and choose non-dairy alternatives.
• Caffeine and Alcohol: Limit or eliminate caffeine and alcohol intake during the elimination period.
• Processed Vegan Meats: Consume vegan meat alternatives in moderation due to processing.
• Nightshade Vegetables: Exclude nightshade vegetables like tomatoes, peppers, and eggplants.
• Highly Processed Ingredients: Avoid highly processed ingredients and focus on whole foods.
• Unhealthy Fats: Limit intake of fried and processed foods for overall health.

The Vegan meal plan for elimination diet helps identify food sensitivities. It involves gradually eliminating and then reintroducing potential allergens while maintaining a balanced vegan diet.

Following an elimination diet can be made easier and tastier with these food alternatives:

• Replace brown rice with millet to add variety and a mild flavor.
• Instead of strawberries, use kiwi for a tangy and refreshing change.
• Swap chickpeas with mung beans for a different texture and taste.
• Use beet greens instead of kale for a unique flavor in your salads and smoothies.
• For a different texture, replace cucumber with jicama in your salads.

Focus on simple, whole foods like quinoa, brown rice, and lentils, which are affordable and versatile. Tofu and tempeh are great protein sources and can be more economical when bought in bulk. Berries, purchased frozen, can be a cost-effective option. Unsweetened vegan yogurt and protein powder can be included for additional nutrients. Opt for seasonal fruits and vegetables for better prices.