When you’re on an elimination diet, planning is essential. Meal prep for elimination diet can simplify your life and ensure you stick to the protocol. In this article, we’ll cover everything you need to know, from buying the right ingredients to cooking delicious, diet-friendly meals.
Things You’ll Need: Meal Prep for Elimination Diet
- Shopping list tailored for an elimination diet
- Meal prep containers (preferably glass)
- Cooking utensils (knives, spoons, spatulas)
- Pots and pans
- Cutting board
- Blender or food processor
For Quinoa Salad
- 1 cup quinoa
- Fine-mesh strainer for rinsing quinoa
- 2 cups water
- Fresh vegetables (e.g., cucumber, carrots)
- Olive oil
- Fresh herbs (e.g., parsley)
For Veggie Stir-Fry
- Bell peppers, zucchini, and carrots (or other elimination diet-friendly vegetables)
- 2 tablespoons olive oil
- Fresh herbs (e.g., rosemary, thyme)
For Chicken Soup
- Pieces of chicken (boneless or bone-in, as per your preference)
- Carrots and celery
- Enough water to cover the ingredients in the pot
- Fresh herbs (e.g., parsley)
For Fruit Smoothie
- 1 cup of elimination diet-friendly fruit (e.g., banana, blueberries)
- 1 cup coconut milk
- Ice cubes
- Chia seeds (optional)
- Glass or jar for immediate consumption or storage
Before you start your meal prep for the elimination diet, it’s crucial to buy the right ingredients. Focus on whole, unprocessed foods and avoid those that are common allergens or irritants. Read labels carefully to ensure you’re not unintentionally including something you should be eliminating.
Proper storage is key in meal prep for elimination diet. Use glass containers as they are less likely to leach chemicals into your food. Always store cooked meals in the fridge and consider portioning them out for ease of use. For longer-term storage, you can freeze certain recipes; just make sure to label them with a date.
Meal Prep for Elimination Diet
Below, are four elimination diet friendly recipes…
Four Elimination Diet-Friendly Recipes
1. Quinoa Salad
Step 1: Start by measuring 1 cup of quinoa and rinsing it under cold water in a fine-mesh strainer. This step removes any saponins that may make the quinoa bitter.
Step 2: Place the rinsed quinoa into a pot. Add 2 cups of water along with a pinch of salt. Bring this mixture to a boil over medium heat.
Step 3: Once boiling, lower the heat to a simmer and cover the pot. Let it cook for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
Step 4: While the quinoa cooks, wash your vegetables thoroughly. Use a knife and cutting board to chop your cucumber and carrots into bite-sized pieces.
Step 5: Combine the chopped vegetables in a separate bowl. After the quinoa has cooled down, mix it with the vegetables. Season with olive oil, another pinch of salt, and fresh herbs like parsley.
How to Store: Transfer the finished quinoa salad into glass meal prep containers and seal them tightly. Store in the refrigerator and consume within 5 days.
Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide
2. Veggie Stir-Fry
Step 1: First, wash the bell peppers, zucchini, and carrots. Cut them into thin strips or slices.
Step 2: Preheat a pan over medium heat and add 2 tablespoons of olive oil.
Step 3: Add the sliced vegetables to the pan. Stir occasionally, cooking for about 8-10 minutes or until the vegetables are tender but still have some crunch.
Step 4: Season the stir-fry with a pinch of salt and herbs like rosemary or thyme to your liking.
How to Store: Move the cooled stir-fry into glass meal prep containers. Seal tightly and store in the refrigerator for up to 3 to 4 days.
3. Chicken Soup
Step 1: Wash your hands and then prepare the chicken by cutting it into small pieces. Make sure to wash your knife and cutting board thoroughly afterward.
Step 2: Rinse and chop your carrots and celery into bite-sized pieces.
Step 3: In a large pot, combine the chicken, chopped carrots, and celery. Add enough water to cover all the ingredients, along with a pinch of salt.
Step 4: Bring the mixture to a boil, then reduce the heat and let it simmer until the chicken is fully cooked, about 20-30 minutes.
Step 5: Remove the chicken pieces and shred them using two forks. Return the shredded chicken to the pot, and you may add fresh herbs like parsley for extra flavor.
How to Store: Allow the soup to cool before transferring it to glass containers. Seal tightly and store in the refrigerator for up to 5 days or freeze for up to 3 months.
4. Fruit Smoothie
Step 1: Choose elimination diet-friendly fruits like banana, blueberries, or strawberries. Wash them if they are fresh and cut them into smaller pieces if needed.
Step 2: Add the fruit to a blender, along with 1 cup of coconut milk and a handful of ice cubes.
Step 3: If you’re using chia seeds for extra nutrients, measure out a teaspoon and add it to the blender.
Step 4: Blend all the ingredients on high until smooth.
How to Store: Smoothies are best enjoyed immediately, but you can store any leftovers in a sealed glass container in the refrigerator for up to 24 hours. Shake well before drinking.
Meal Prep for Elimination Diet: Conclusion
Meal prep for elimination diet doesn’t have to be a daunting task. With a little planning and the right ingredients, you can make your dietary journey much simpler and more effective.
By adhering to these guidelines, you’ll not only ease the process of identifying potential food sensitivities, but also enjoy delicious, nutritious meals along the way. Remember, the key to a successful elimination diet lies in preparation, and we hope this guide has equipped you with all the tools you need for a smooth experience.