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Elimination Diet: Week 3 Recap

I’m officially done! I made it a full 3 weeks avoiding gluten, dairy, peanuts, corn, soy, and an assortment of other foods that showed up on my food sensitivity test.

chickpeas in a white bowl

I feel like the last 3 weeks flew by, so it definitely wasn’t as much of a challenge as I expected it to be. The only things I still “miss” are having a splash of real cream in my coffee, the option to add cheese to my salads, and the food freedom to splurge on something like real ice cream, pizza, or a bagel, when I feel like it.

Re-Introducing Foods after an Elimination Diet

Now that I’m done with the initial 21 days, it’s time to start introducing these foods again to see if I notice any symptoms or reactions. To re-introduce a food, I’ll eat it once, and then I won’t eat it again, or any other new foods, for 3 more days. (So, in total it’s a 4-day cycle for each food that I introduce.)

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hard boiled egg peeled and sliced in half

For example, if I were to re-introduce eggs on a Monday, I might eat a couple of scrambled eggs for breakfast, and then I wouldn’t eat them again, or anything else that I eliminated, until Friday. It can take up to 4 days to see symptoms, so that’s why you wait and observe before adding anything else into the mix.

If I have strong, uncomfortable reactions to these foods, I don’t think I’ll have a problem eliminating them for the long-term, but I’m hoping that any reactions I have will be mild enough that I can indulge in them from time to time without too many issues. (I’m curious to see if my allergy symptoms come back or not!)

Elimination Diet Meals

Below you’ll see what I enjoyed during the third week of my elimination diet. Since it will take me several weeks to re-introduce everything, this isn’t really my “last week” eating this way, but I’m okay with that– everything has been really delicious so far!

elimination diet sample meals

Breakfast: We’re still doing smoothies for breakfast on the weekdays, most notably the Coffee Smoothie that I posted recently. It’s so frosty and delicious, it feels like I’m drinking something decadent from Starbucks. On the weekends, we’ll either do smoothies, steel cut oats in the Instant Pot, or the freezer waffles from No Excuses Detox.

Snacks: I made a batch of vegan ranch dressing as a veggie dip, and also a batch of Chocolate Pecan Crumble bars, so I’ve got sweet and salty/crunchy snacks covered! I’ve also got a stash of salted dry roasted cashews and coconut oil potato chips in my pantry for more salty options, and I’ve been using my air fryer to make homemade french fries. (And I made a batch of special sauce as a dip for them!) I’ve also been snacking on fresh fruit, especially when I’m outside with my kids.

Lunch: Leftovers are the easiest lunch options for me, so lately I’ve been reaching for my Vegan Lentil Soup, which is filling and fast to reheat, or a chilled make-ahead quinoa salad, like this one.

Dinner: Dinner is when I tend to get the most creative, because Austin is my guinea-pig for recipe testing! I’ve been working on recipes for the pre-order bonus that everyone will get as a gift for ordering my new cookbook, so I won’t tease you with too many recipes from it, but stay tuned– I’m hoping to have it ready for you in just a couple of weeks!

Dessert: Hormones have made my sweet tooth a little crazier this week, so I’ve been experimenting with gluten-free, dairy-free, egg-free, and nut-free cookies again. I haven’t created a recipe worth sharing yet, but I will when I can! (This recipe is a good one, but I’m looking for something a little crispier lately…)

I’ll be back next week with an update on how the re-introduction goes!

Reader Feedback: What are YOU eating this week? I feel like this elimination diet has put me in a bit of a food rut, so I love it when you share and inspire me to try something new!

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Susan Yates

How is the re-introduction going?

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