1 Month Autoimmune Protocol AIP Diet Meal Plan (PDF)

Description

The autoimmune paleo diet is designed to support anyone with an autoimmune condition, and is rich in nutrient-dense whole foods that support gut health.

It is essentially an elimination diet that cuts out potential inflammatory foods or food triggers, before adding them back in a reintroduction phase. Using a food journal is a great way to track your aip journey.

Some examples of autoimmune diseases are rheumatoid arthritis, inflammatory bowel disease, celiac disease, and hashimoto’s thyroiditis.

This autoimmune (AIP) meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Grocery lists

Each 7 day plan also includes weekly shopping lists that are broken down by the different categories of food – fruits, vegetables, nuts and seeds, meats, condiments and oils, etc. This list will only call for exactly what you need to make your recipes. For example the shopping list won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food. Most ingredients on the food list can be found at your local grocery store, but occasionally you might have to shop the natural foods aisle or go to a health food store to get everything you need.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

• Roughly 1850 calories
• Roughly 50% of your calories come from fat, 30% from carbohydrates, and 20% from protein. This amounts to roughly 100-120 g of fat, 150-200 g of carbohydrates, and 90 g of protein on average.
• Roughly 30 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your delicious meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included on the autoimmune protocol diet?

• All meat, fish and seafood (grass-fed beef, pasture raised poultry, wild salmon)
• Bone broth
• ​Organ meats
• Vegetables (such as sweet potatoes, green beans, zucchini, leafy greens, broccoli, cauliflower rice, squash, etc.)
• Fresh fruits
• Natural sweeteners such as honey, maple syrup and coconut sugar
• Avocado
• Coconut products (coconut milk, coconut cream, coconut butter, coconut flakes, coconut water)
• Healthy fats (such as lard, olive oil, coconut oil)
• Herbs and seasonings (including fresh herbs, cinnamon, turmeric, and ginger)
• Lemons and limes
• Fermented foods (such as sauerkraut, kimchi, non-dairy kefir)
• Sea salt

What foods are not included on the AIP protocol?

• Most processed and premade food (with exceptions for clean ingredient snacks)
• Food additives
• Whole grains and gluten
• Lentils and legumes
• Dairy products
• Nightshade vegetables (which include tomatoes, peppers, white potatoes and eggplant)
• Nuts and seeds
• Spices from peppers or seeds
• Eggs
• Refined sugars (white sugar, brown sugar, chemically made sugar alternatives)
• Candy, chocolate bars

What to expect after you purchase this meal plan

After you have added the product(s) to the cart, go to the checkout page and fill in your information as well as your payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my AIP diet plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Please consult your primary physician before making any major changes to your diet and/or medications.) Protocol