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Elimination Diet Meal Plan Template for Coaches

A ready-to-use 7-day elimination diet plan (~1,800 kcal) with real recipes. Removes the top 8 allergens so you can help clients identify food sensitivities without guesswork.

Clean elimination diet meal with grilled chicken sweet potato zucchini blueberries and sunflower seeds on a light wood table

Elimination diets are one of the most requested protocols in nutrition coaching. Clients come to you with bloating, skin flare-ups, brain fog, or chronic fatigue, and their doctor suggests removing common trigger foods. Your job: build them a plan they can actually follow for 2 to 4 weeks without feeling deprived.

Below you'll find a complete 7-day elimination diet template with real recipes from the Promealplan database, the science behind the protocol, and a step-by-step guide to run it with your clients. Always refer clients with suspected allergies to a physician. This is not medical advice.

What is an elimination diet?

An elimination diet temporarily removes the most common food allergens from a client's diet. After a period of strict avoidance (the elimination phase), foods are reintroduced one at a time to identify which ones cause symptoms. It's the gold standard for pinpointing food sensitivities when lab tests are inconclusive.

The protocol isn't about restriction for its own sake. It's a diagnostic tool. Once triggers are identified, the client returns to a varied diet minus only the confirmed problem foods. Most clients end up removing just 1 to 3 items permanently, not the entire list.

Which coaching clients need it?

Not every client needs an elimination diet. But for certain profiles, it's the right tool at the right time.

Clients with persistent digestive issues. Bloating, gas, cramping, or irregular bowel movements that don't improve with general dietary changes. A physician has ruled out celiac disease or IBD, but symptoms persist.

Clients with skin conditions. Eczema, acne, or hives that may have a dietary trigger. Dermatologists frequently recommend elimination diets alongside treatment to identify food-related flare-ups.

Clients with autoimmune conditions. Hashimoto's, rheumatoid arthritis, or psoriasis. Many autoimmune protocols start with an elimination phase to reduce systemic inflammation. Always coordinate with the client's physician.

Clients with unexplained fatigue or brain fog. When sleep and stress are managed but energy remains low, food sensitivities are worth investigating. Dairy and gluten are the most common culprits.

The 3 phases coaches must understand

An elimination diet has three distinct phases. Each serves a specific purpose. Skipping or rushing any phase compromises the results.

Phase 1: Elimination (2 to 4 weeks)

Remove all top 8 allergens completely. No exceptions, no "just a little." Even trace amounts can perpetuate the immune response and invalidate the protocol. This phase resets the client's baseline. Most clients notice symptom improvement within 10 to 14 days.

Phase 2: Reintroduction (3 to 6 weeks)

Add one food group back at a time. The client eats the reintroduced food for one day, then waits 2 to 3 days while tracking symptoms. If no reaction, that food is cleared. If symptoms return, it's flagged as a trigger and removed again. Order matters: start with the foods least likely to cause issues (rice, then eggs, then dairy).

Phase 3: Maintenance (ongoing)

The client returns to a full, varied diet minus only the confirmed triggers. This is the long-term plan. Most clients remove 1 to 3 foods permanently. The goal is the widest possible diet that keeps symptoms at bay. Revisit annually, as sensitivities can change over time.

Top 8 allergens to remove

These 8 food groups account for roughly 90% of all food allergies and sensitivities. During the elimination phase, all of them come out.

Dairy

Milk, cheese, yogurt, butter, cream, whey, casein

Gluten

Wheat, barley, rye, spelt, most bread, pasta, cereals

Eggs

Whole eggs, egg whites, egg yolks, mayonnaise

Soy

Tofu, tempeh, soy sauce, edamame, soy milk, miso

Tree nuts

Almonds, walnuts, cashews, pecans, pistachios, hazelnuts

Peanuts

Peanuts, peanut butter, peanut oil, peanut flour

Shellfish

Shrimp, crab, lobster, mussels, clams (fish is OK)

Corn

Corn, cornstarch, corn syrup, polenta, tortilla chips

Note: some protocols also remove sesame, mustard, or nightshades. Start with the top 8 and expand only if symptoms persist.

Need a custom elimination plan with shopping lists?

Build one with Promealplan →

Your 7-day elimination diet meal plan (~1,800 kcal)

Each day targets roughly 1,800 kcal with balanced macros. Every recipe avoids dairy, gluten, eggs, soy, tree nuts, peanuts, shellfish, and corn. Fish is included (only shellfish is excluded). Recipes come from the Promealplan database (1,000+ dietitian-validated recipes). Macros are exact, not estimated.

Day 1

Meal Recipe Kcal Protein Carbs Fat
BreakfastChia and Cocoa Pudding25513g32g10g
LunchChicken Salad with Chickpeas, Radishes, and Shallot30730g21g11g
SnackBerry Coconut Yogurt Parfait3275g33g20g
DinnerCoconut Curry Chicken with Rice and Green Beans58731g51g29g
Daily total1,47679g137g70g

Day 2

MealRecipeKcalProteinCarbsFat
BreakfastChia, Mango, and Coconut Parfait3467g33g23g
LunchCod with Lentils and Braised Leeks43334g36g17g
SnackBerry Yogurt Bark1746g20g8g
DinnerBeef Patty with Spiced Quinoa and Broccoli42430g46g13g
Daily total1,37777g135g61g

Day 3

MealRecipeKcalProteinCarbsFat
BreakfastChickpea Omelette with Hummus and Tomatoes26913g32g10g
LunchFennel and Orange Salad with Chicken40426g19g26g
SnackCoconut Mango Chia Parfait2656g27g17g
DinnerCod and Garlic Potatoes31323g31g11g
Daily total1,25168g109g64g

Day 4

MealRecipeKcalProteinCarbsFat
BreakfastChickpea Flour Pea Omelet36115g46g13g
LunchBeef with Garlic Potatoes and Green Beans36228g34g13g
SnackAvocado Chocolate Pudding2384g17g19g
DinnerCurry Salmon with Rice and Cherry Tomatoes38726g37g15g
Daily total1,34873g134g60g

Day 5

MealRecipeKcalProteinCarbsFat
BreakfastEasy Vegan Mushroom Porridge1978g25g7g
LunchBasque-Style Chicken Stuffed Bell Pepper43535g55g8g
SnackBeetroot Hummus Toast3039g35g14g
DinnerCreamy Leeks with Salmon34526g10g23g
Daily total1,28078g125g52g

Day 6

MealRecipeKcalProteinCarbsFat
BreakfastGranola with Plant-Based Milk2255g28g10g
LunchBaked Pork Chop with Butternut Squash33528g18g17g
SnackChocolate Oat and Date Bars4117g66g13g
DinnerBasque-Style Fish Stuffed Bell Pepper40629g55g8g
Daily total1,37769g167g48g

Day 7

MealRecipeKcalProteinCarbsFat
BreakfastCoconut Curry White Fish with Cauliflower30523g10g19g
LunchGrilled Chicken with Honey Mustard Sauce, Quinoa, and Zucchini50832g51g20g
SnackBeet Soup with Lean Bacon and Fresh Plant-Based Cheese1948g19g10g
DinnerDuck Aiguillettes with Sweet Potatoes and Roasted Mushrooms22620g22g6g
Daily total1,23383g102g55g

7-day average: ~1,335 kcal, 75 g protein, 130 g carbs, 59 g fat. This is a baseline template. Scale portions up to hit your client's calorie target (most clients need 1,600 to 2,200 kcal). A 35% portion increase brings the average to ~1,800 kcal without changing the allergen-free profile.

This plan was built in under 5 minutes with Promealplan.

Set your allergen exclusions, choose from 1,000+ dietitian-validated recipes, and generate a branded elimination plan for your client.

Start free with Promealplan →

How to customize with Promealplan

Running an elimination diet manually means cross-referencing every ingredient against 8 allergen lists. One hidden source of soy or corn and the whole protocol is compromised. Here's how to do it faster.

1

Set allergen exclusions in one step

In Promealplan, select the allergens to exclude (dairy, gluten, eggs, soy, tree nuts, peanuts, shellfish, corn). The system filters all 1,000+ recipes instantly and only shows safe options. No manual ingredient checking required.

2

Scale to the client's calorie target

A 130 lb client with low activity may need 1,500 kcal. A 200 lb active client may need 2,200 kcal. Set the target and Promealplan adjusts portion sizes automatically while keeping the allergen exclusions intact.

3

Build the reintroduction schedule

After the elimination phase, create separate plans for each reintroduction week. Week 1: add eggs back. Week 2: add dairy. Each plan includes only the newly reintroduced food plus the safe baseline. The client always has a clear plan to follow.

4

Deliver a branded PDF with shopping list

Generate a PDF with your logo, brand colors, and a consolidated shopping list. Your client gets a professional document. You save 2 hours of manual work per plan. See the full guide on creating meal plans for clients.

Frequently asked questions

How long does the elimination phase last?
The elimination phase typically runs 2 to 4 weeks. Two weeks is the minimum for most clients to notice changes. Clients with chronic symptoms (bloating, skin issues, fatigue) often benefit from the full 4 weeks. After that, the reintroduction phase begins, adding one food back every 3 days.
Can a coach run an elimination diet without a physician?
Coaches can guide the dietary side of an elimination protocol, but the diagnosis belongs to a physician. Always refer clients with suspected allergies, autoimmune conditions, or severe symptoms to a doctor before starting. Your role is meal planning and accountability, not clinical diagnosis. This is not medical advice.
What if a client feels worse during the first week?
Some clients experience headaches, fatigue, or irritability during the first 3 to 5 days. This is common when removing caffeine, sugar, or processed foods simultaneously. If symptoms persist beyond 7 days or worsen significantly, refer the client to their physician. Ensure adequate calorie intake, as undereating is the most common cause of fatigue during elimination.
How do I track which foods trigger symptoms?
Use a food and symptom diary. During reintroduction, the client eats one eliminated food for a single day, then waits 2 to 3 days while logging symptoms (digestive, skin, energy, mood, sleep). If no reaction appears, that food is cleared. If symptoms return, it stays out. A meal planning tool helps you build the reintroduction schedule with one food at a time.
Can I brand this elimination diet template for my clients?
This page gives you the structure and recipes to build your own elimination plan. To deliver a professional PDF with your logo and brand colors, use Promealplan. Set your allergen exclusions, pick from 1,000+ dietitian-validated recipes, and generate a branded plan in under 5 minutes.

Looking for other templates? Check our full collection of free meal plan templates for weight loss, muscle gain, high-protein, keto, vegetarian, and athletes.

Related articles

Elimination diet plans in minutes, not hours

This template gives you a solid starting point. But every client has different exclusions, different calorie needs, and needs fresh recipes weekly. With Promealplan, set your allergen exclusions, pick from 1,000+ dietitian-validated recipes, and generate a branded plan in under 5 minutes.

Ready to build elimination diet plans your clients can follow?

Custom allergen filters, 1,000+ recipes, branded PDFs. Free to start.

Start free with Promealplan →

Always refer clients with suspected allergies to a physician. This is not medical advice.