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.
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!
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.
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.
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 Meal Plan
Meal prep option: you can make these recipes ahead of time to save time.
- Breakfast: Classic AIP Breakfast Hash Template (recipe below)*
- Lunch: Canned Tuna Pasta* (double-batch)
- Dinner: Cozy Instant Pot Chili
- Breakfast: Salmon Cakes* over Mixed Greens with Olive Oil and Lemon Juice (double-batch)
- Lunch: Canned Tuna Pasta (leftovers)
- Dinner: Meatballs over Spaghetti Squash* with Pesto*
- Breakfast: Classic AIP Breakfast Hash Template (leftovers)
- Lunch: Cozy No-tomato Chili (leftovers)
- Dinner: One-pan Chicken and Veggies with Bacon
- 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)
- Breakfast: Classic AIP Breakfast Hash Template (leftovers)
- Lunch: Tropical Chicken Salad
- Dinner: Picadillo with Plantain Rice
- 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
- Breakfast: Tigernut Waffles with Strawberries and Cinnamon
- Lunch: Orange Chicken and Broccoli Rice (leftovers)
- Dinner: Picadillo with Plantain Rice (leftovers)
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)
- Whole fruit
- Unsweetened applesauce
- Meat sticks/jerky
- Meat & veggie bars
- Medjool dates
- Coconut chips
- Plantain chips (cooked in coconut, olive, palm, or avocado oil)
- Sweet potato chips (cooked in coconut, olive, palm, or avocado oil)
- Cracklin’s (or pork rinds)
- Fruit & veggie chips
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.
What coffee-replacements are good on AIP?
- Bone broth (homemade or AIP-friendly)
- AutoimmuneTea (herbal)
- Sip Herbals (use ‘FOODBYMARS’ for 10% off)
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…
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!
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!
AIP Breakfast Hash & 20 More AIP Recipes
- 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
- 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.