If you’ve been struggling with bloating, skin flare-ups, joint pain, headaches, or just feel “off” more often than you’d like, a 30-day elimination diet might just be the reset your body needs. It’s not about punishment — it’s about getting curious with your health and learning which foods work best for you.
In this guide, we’ll walk you through how the elimination diet works, what you can eat, a sample 30-day meal plan (week by week), and where to get your printable PDF version. Whether you’re doing this under the guidance of a practitioner or going solo, this can be your friendly companion.
Table of Contents
What Is an Elimination Diet?
An elimination diet is a short-term eating plan that removes common food triggers from your diet and then reintroduces them slowly, one at a time. It helps you identify foods that may be causing inflammation, digestive issues, fatigue, or even mood swings.
The most common triggers include:
- Gluten
- Dairy
- Eggs
- Soy
- Corn
- Nuts and seeds
- Nightshades (like tomatoes and peppers)
- Caffeine
- Sugar
- Alcohol
Yep, it sounds like a lot — but it’s not forever. And once you pinpoint the culprits, you’ll be able to eat with confidence.
Foods You CAN Eat on an Elimination Diet
Let’s focus on the positives — because there are still so many nourishing and delicious things you can enjoy:
- Lean meats (turkey, chicken, grass-fed beef)
- Wild-caught fish
- Leafy greens (kale, spinach, chard)
- Cruciferous veggies (broccoli, cauliflower, cabbage)
- Root veggies (sweet potatoes, carrots, beets)
- Gluten-free grains (quinoa, rice, millet)
- Fruits (except citrus during the first phase)
- Healthy fats (olive oil, avocado, coconut oil)
- Herbs and spices (turmeric, rosemary, thyme, basil)
Drink lots of water, herbal teas, and bone broth to support detox and digestion.
30-Day Elimination Diet Meal Plan (By Week)
Week 1: Clean Slate & Reset
Focus on simple, whole foods and plenty of hydration.
Breakfast:
- Quinoa porridge with blueberries and coconut milk
- Green smoothie with kale, cucumber, apple, and hemp seeds
Lunch:
- Grilled chicken salad with olive oil dressing
- Lentil soup with sweet potatoes and spinach
Dinner:
- Baked salmon with roasted veggies
- Turkey meatballs with zucchini noodles
Snacks:
- Sliced cucumber with guacamole
- Baked apple with cinnamon
Week 2: Getting Creative
Now that you’ve gotten used to the basics, mix up textures and flavors.
Breakfast:
- Sweet potato hash with turkey sausage
- Coconut yogurt with berries and chia
Lunch:
- Rainbow veggie stir-fry with cauliflower rice
- Butternut squash soup with grilled chicken
Dinner:
- Lamb chops with mashed cauliflower
- Baked cod with green beans and lemon
Snacks:
- Avocado slices with sea salt
- Roasted carrot sticks
Week 3: Staying Strong
Cravings might come back — stay hydrated and try fun recipes!
Breakfast:
- Banana pancakes (just banana + coconut flour + water)
- Smoothie bowl with almond-free toppings
Lunch:
- Quinoa salad with roasted veggies
- Bison burger (no bun) with sweet potato fries
Dinner:
- Grilled shrimp with cucumber-mint salad
- Roasted chicken thighs with sautéed greens
Snacks:
- Coconut chips
- Roasted chickpeas (if tolerated)
Week 4: Prep for Reintroduction
Keep eating clean but journal how you feel — get ready to slowly test trigger foods next week.
Breakfast:
- Chia pudding with cinnamon
- Scrambled tofu with greens (if reintroducing soy soon)
Lunch:
- Hearty vegetable stew
- Chicken and avocado lettuce wraps
Dinner:
- Grilled trout with parsnip mash
- Veggie-stuffed acorn squash
Snacks:
- Mixed berries
- Celery with sunflower seed butter
Tips for Elimination Success
- Meal prep on weekends: Batch-cook proteins, roast veggies, and prepare dressings.
- Keep a food journal: Write down what you eat and how you feel afterward.
- Don’t stress about perfection: If you accidentally eat something off-list, just continue the plan.
- Reintroduce slowly: One food every 3 days. Monitor symptoms like digestion, energy, sleep, or skin.
Want the Printable PDF Version?
We’ve made it easy! You can grab the free printable 30-Day Elimination Diet Meal Plan PDF complete with weekly grocery lists and space to journal your symptoms. Just [click here to download it]. (Link placeholder — you can create your own PDF based on this structure.)
Final Thoughts
Doing a 30-day elimination diet isn’t about deprivation. It’s a powerful reset that helps you reconnect with how food makes you feel — and sometimes, the results are life-changing. You don’t have to go at it alone, and you definitely don’t have to sacrifice flavor or fun.
Your body’s always sending signals. This plan helps you finally understand them.
Let’s eat well and heal gently — one delicious, nourishing bite at a time.
