Easy & Delicious 7-Day AIP Meal Plan

What’s Inside: 7-days of tasty meals to use for the elimination phase of AIP along with my best tips and resources for using AIP as a tool on your healing journey.

Get the full printable AIP meal plan and grocery list delivered to your inbox by signing up here.

aip meal plan meals

Welcome to your 7-day AIP Meal Plan.

Whether you’re brand new to AIP and just stumbled upon this AIP meal plan because a health professional or friend told you to try it… or you’ve been at this a while and are looking for new ideas and a supportive meal plan, I’ve got you covered because I know how challenging it can be!

 
Bonus: Download The 20-minute AIP/Paleo Meal Prep System: Flexible Meals Everyone Will Love (Even The Picky Eaters)
 

To help make your AIP journey less stressful and way more enjoyable, I’ve created this meal plan with some of my most popular, tasty, and easy AIP recipes, and I answer a list of frequently asked questions about the AIP diet too!

This meal plan will save you time—and save your sanity!—while on your healing journey and you can use it as a template while swapping out recipes anytime.

Plus, I’ll send you the print-outs including the menu, recipes, and grocery lists right to your email — just sign up for it here.

Getting Started

Hold on! Before you get that apron on, here are my best AIP resources to familiarize yourself with. It’s something I arm my nutritional therapy clients with when supporting them through AIP, so don’t miss it!

  • AIP Starter Guide – Everything you need to know before starting (or restarting) including what foods are in, out, and how to navigate it!
  • AIP Reintroduction Guide – Tips and directions for life after eliminations so you can skip the pitfalls and see the full journey through.
bone broth

Important AIP Meal Plan Notes

This meal plan serves 2 people.

In it, you’ll find a mix of:

  • meal prep-friendly dishes
  • quick 45-30 minute type meals

A Word About Breakfast

Many people find breakfast challenging without any grains or eggs. Not to fear, there are plenty of options in this AIP meal plan but you should keep an open mind.

Keep it savory *most* of the time to keep you full, satisfied and to keep your blood sugar in check. And erase everything you previously thought about breakfast.

Everything is on the table now: leftovers, even SOUP… qualifies as breakfast. And, after getting past that, you just might love and prefer it going forward!

It’s changed my life and may change yours. Keep an open mind and try it.

Incorporating a cup of AIP-friendly bone broth as a morning drink or “side” to any meal is a great practice to support your gut health.

aip breakfast hash with kale and cabbage

AIP Meal Plan

Meal prep option: you can make these recipes ahead of time to save time.

Day 1

Day 2

Day 3

Day 4

  • Breakfast: Salmon Cakes over Mixed Greens with Olive Oil and Lemon Juice (leftovers)
  • Lunch: One-pan Chicken and Veggies with Bacon (leftovers)
  • Dinner: Cozy No-tomato Chili (leftovers)

Day 5

Day 6

  • Breakfast: Unsweetened Coconut Yogurt (Culina or Cocoyo brands recommended) with Blueberries and Cinnamon or any leftovers from the week
  • Lunch: Meatballs over Spaghetti Squash with Pesto (leftovers)
  • Dinner: Orange Chicken and Broccoli Rice

Day 7

  • Breakfast: Tigernut Waffles with Strawberries and Cinnamon
  • Lunch: Orange Chicken and Broccoli Rice (leftovers)
  • Dinner: Picadillo with Plantain Rice (leftovers)
pesto meatballs over spaghetti squash
Tropical Chicken Salad (Paleo, AIP, Whole30) via Food by Mars

FAQs about the AIP Diet

Are snacks and desserts allowed on AIP?

Snacks or desserts made with AIP-compliant ingredients are allowed on AIP. However, since the purpose of the AIP diet is to remove inflammatory triggers, you’ll want to enjoy them in moderation.

Be sure to eat enough food at each meal, so you aren’t starving throughout the day, and enjoy all desserts mindfully to fully be satisfied it.

Here’s 6 low-sugar AIP desserts to try!

What snacks do you recommend for travel or on-the-go?

These are my go-to snacks (sometimes brands change their ingredients; always read the ingredient list to ensure they’re AIP-friendly)

When and how should I reintroduce foods?

Reintroductions following the elimination phase of AIP can take a bit of time and patience, but is such a key part of the process to learn your bio-individual diet at this point in time, in your healing journey.

Read and save my guide for reintroducing foods successfully after AIP eliminations right here.

What coffee-replacements are good on AIP?

How do I eat this way living in a house of non-AIP or even non-Paleo eaters?!

I know it can be a challenge! But remember, your loved ones want you to be healthy and happy. With some preparation, the right attitude, and boundaries… you can do it. Let me explain more via video because I have a lot to say on the topic…

Watch my series on navigating a healing diet at home with picky eaters and in social situations or while traveling.

Where can I shop for AIP-compliant products?

With some investigative work, of course, you can find AIP-friendly products in your grocery store, but there are great online resources available that take the guesswork out of it for you!

Find a list of my favorite shops right here.

I hope you are enjoying this meal plan to get you started or refreshed with your AIP journey. Please come back and tell me how it’s going by leaving a star rating and sharing in the comments below!


4.25 from 20 votes
start savory via Food by Mars
Print Recipe Pin Recipe

AIP Breakfast Hash & 20 More AIP Recipes

This is an excellent meal prep recipe, as it stores well. I'll usually take 1lb. of ground meat to serve at least 4, and add chopped kale and cabbage (2 cups each) with sprinkles of herbs in the meat. Serve with some avocado! Plus, 20 more AIP recipes for you to enjoy!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Cuisine: American
Servings: 4

Ingredients 

  • 1 lb Ground Meat of choice pick 1 or 2 to mix (turkey, pork, beef, chicken, etc.)
  • 4 cups Two veggies of choice I have pictured: Kale & Purple Cabbage
  • Two herbs of choice I love using Thyme and Rosemary with sea salt
  • 1 Tbsp Olive Oil

Instructions

  • Season meat with your choice of herbs and seasonings and mix with clean hands.
  • Heat a large sauté pan and add a Tbsp of olive oil over medium heat. Add your meat and break it up with a wooden spoon as it cooks.
  • Cook well until you don’t see any more raw meat. Add your chopped veggies, stir around and cover for just a few minutes so the veggies get soft and wilt. (don’t overcook veggies, especially if you’re re-heating all week)
  • Season more to taste and serve and/or store in the fridge for up to a week.

Disclaimer: This plan is for information only and isn’t intended to replace the advice of a physician or medical practitioner. Please see your healthcare provider before beginning any new diet, health program, or interventions.

 
Trying to get back to eating healthy again (+ for good)? Check out the Nourishing You Membership and get weekly done-for-you Paleo/AIP Meal Prep Plans with Grocery Lists delivered to you + Nutrition coaching and community to make this lifestyle easy
 
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Recipe Rating




  • HannahJanuary 23, 2018 - 11:19 pm

    Thank yo so much for this! I just started the AIP Protocol, and have been struggling to make my food more creative & flavorful. I cant wait to try these!ReplyCancel

    • Alison MarrasFebruary 7, 2018 - 5:58 pm

      Hannah, you’re so welcome! I hope this is helpful for you on your journey!ReplyCancel

  • […] you don’t necessarily have to get stuck in using the same ingredients – check out this breakfast hash template from Food by Mars. But, it relies on meat for the protein. If you’re vegetarian, you could certainly sub in […]ReplyCancel

  • […] AIP Meal Plan from Food by Mars […]ReplyCancel

  • […] AIP Meal Plan, by Food by Mars […]ReplyCancel

  • DanniiMay 7, 2020 - 7:22 pm

    So much amazing choice here. The chicken salad jars sound amazing.ReplyCancel

    • Alison MarrasMay 9, 2020 - 1:14 pm

      Thank you!! They’re so easy and great for a picnic!ReplyCancel

  • MonicaMay 7, 2020 - 7:34 pm

    Love all this information! I have a friend who is struggling with what to eat and how to manage an AIP diet, can’t wait to share this resource with her. Thanks for pulling so much together!ReplyCancel

    • Alison MarrasMay 9, 2020 - 1:14 pm

      Amazing! So happy you can help her with this resource. You’re a great friend 😉ReplyCancel

  • Lisa | Garlic & ZestMay 7, 2020 - 8:23 pm

    Love the variety of foods and helpful advice on how to follow this protocol. Very helpful and informative.ReplyCancel

    • Alison MarrasMay 9, 2020 - 1:13 pm

      Thanks so much, Lisa! I aim to please 😉 The more info and tools we have, the better set up for success we are.ReplyCancel

  • AndreaMay 7, 2020 - 8:38 pm

    So many great recipes here! I love salmon with pesto and can’t wait to try it in a salad with bacon.ReplyCancel

    • Alison MarrasMay 9, 2020 - 1:13 pm

      That’s definitely one of my faves! Hope you enjoy! xxReplyCancel

  • SuzyMay 7, 2020 - 8:40 pm

    This is a great meal plan! I had no idea there would be so many delicious recipes that could be included in an AIP diet. Thanks! again!ReplyCancel

    • Alison MarrasMay 9, 2020 - 1:12 pm

      Thanks so much, Suzy! Absolutely possible with some creativity 😉ReplyCancel

  • […] read a blog post recently about someone’s health journey and using the AIP diet, and she explained that diet […]ReplyCancel

  • AIP diet - Healthy middleOctober 11, 2020 - 12:34 pm

    […] Read more here, here and here. […]ReplyCancel

  • […] I read a blog post about someone’s health journey while using the AIP diet. She explained that diet only […]ReplyCancel

hey thereI'm Alison

I believe your healing journey with real food can be a stress-free lifestyle, filled with joy and flavor.

 

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