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Food substitution & meal planning guide

Disclaimers and other important things to remember:

  • The following are suggestions for wellness and not a substitute for a medical consultation with your healthcare provider.
  • The results of your Food Sensitivity Test do not provide a diagnosis, and are intended to be used in conjunction with a temporary elimination diet and add-back challenge.
  • Recommended for adults (18+). Our testing cannot be conducted on minors.
  • Not suited for those with a history of disordered eating, women who are pregnant or breastfeeding, or those trying to achieve weight loss.
  • Food allergies are not the same as food sensitivities. We do not endorse or encourage reintroducing foods or consuming food substitutions that may cause severe allergic reactions.
  • We recommend continuing any physician/dietitian recommended diets and dietary supplements. Always consult with your healthcare provider before drastically changing your diet or taking new supplements.

Recently took a Food Sensitivity Test and are having trouble planning your two-part elimination diet? Don’t worry; you’re not alone—removing certain foods from your diet, even temporarily, is not always as easy as it seems. In fact, during the elimination phase, you may find yourself cutting out some of your most frequently consumed foods, however, with a little experimentation, you can find easy replacement foods and even some new favorites!

Aside from continuing to eat meals that taste great to you, it’s also important to prioritize maintaining nutritional balance. For example, if you’re removing a protein from your diet, it’s essential to find a replacement that will provide you with similar nutritional value. So, get your printer or screenshot function ready because we’re here to walk you through some suitable food substitutions. Plus, a few examples of meal planning.

Let’s dive into the guide!

QUICK TIP: If you have a lot of reactivities on your list and your results feel overwhelming, it’s best to scale back how many foods you choose to focus on. For example, start with eliminating your top 3-5 reactivity foods to ensure your nutritional needs are met and to make things easier to navigate.


  • Download, screenshot, or print this list.*
  • Cross off foods from this list that appeared as reactive in your Food Sensitivity Test results. As mentioned above, it may be helpful to choose your top 3-5 reactivities to start with. Any foods that remain are fair game for substitutions.
  • Create 2-3 different meal ideas for each mealtime (breakfast, lunch, and dinner) using different ingredients and food groups (e.g. protein, carbohydrates, vegetables).

*Note: This list may not include every possible food swap option available, but is a thorough starting point. Always consult with your healthcare provider before making any dietary changes or discontinuing any supplements that were recommended by your doctor.

Food substitution list + meal planning guide (3)

Food substitution list + meal planning guide3 (1)

Click to download the PDF versions!

Egg substitutes to use for baked goods

  • Egg replacers sold at the grocery store
  • 1 tablespoon ground flaxseed and 3 tablespoons water (1 egg equivalent)
  • 1 tablespoon chia seed and 3 tablespoons water (1 egg equivalent)
  • ½ of a medium banana, mashed (1 egg equivalent)
  • ¼ cup unsweetened applesauce (or other fruit puree) (1 egg equivalent)

We hope this guide is a helpful resource as you start to plan your two-part elimination diet. Who knows, maybe you’ll discover a new food or your next favorite meal using a new ingredient! Remember that this list of substitutions may not include every option out there, and it’s important to consult with your own healthcare provider before making changes to your recommended diet.

Got more questions? No problem—there are several ways to get your questions answered.

  • If you took a Food Sensitivity Test, you can attend a live food sensitivity educational session hosted by our in-house registered nurses to learn more about how to use your results to plan your temporary elimination diet. At the end of each session, you will have the opportunity to ask questions during a Q&A.
  • Check out our post on how to do an elimination diet to get a step-by-step look at how to plan your temporary elimination diet and add-back challenge. We’ve also included frequently asked questions, and some helpful tips and tricks to help make your journey to uncovering possible food sensitivities as simple as possible!
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