A Day of AIP: What to Eat on the Autoimmune Protocol

The Autoimmune Protocol (AIP) is a specialized diet designed to help individuals with autoimmune conditions identify and eliminate potential trigger foods that may contribute to inflammation and other symptoms. The AIP diet typically involves the temporary removal of certain foods and the inclusion of nutrient-dense, healing foods. Here's a sample day of meals on the Autoimmune Protocol:

Breakfast:

AIP Smoothie:

• Ingredients:
  • Coconut milk or water
  • Avocado
  • Banana (if tolerated)
  • Berries (blueberries, strawberries)
  • Collagen peptides (optional for added protein)
  • Ice cubes

OR

Sweet Potato Hash:

• Ingredients:
  • Sweet potatoes, grated
  • Ground turkey or beef
  • Spinach or kale
  • Garlic and ginger (if tolerated)
  • Coconut oil for cooking
  • Salt and pepper to taste

Lunch:

AIP Salad:

• Ingredients:
  • Mixed greens (arugula, spinach, romaine)
  • Roasted chicken or turkey
  • Avocado slices
  • Carrot ribbons
  • Cucumber slices
  • Olive oil and lemon dressing (no vinegar)

OR

Salmon and Veggie Stir-Fry:

• Ingredients:
  • Wild-caught salmon
  • Broccoli
  • Asparagus
  • Bok choy
  • Coconut aminos for seasoning
  • Coconut oil for cooking

Snack:

AIP Guacamole with Veggie Sticks:

• Ingredients:
  • Avocado
  • Lime juice
  • Cilantro
  • Salt
  • Carrot and cucumber sticks for dipping

OR

Bone Broth:

• A warm cup of nutrient-rich bone broth can be a soothing and nourishing snack.

Dinner:

Herb-Roasted Chicken with Roasted Vegetables:

• Ingredients:
  • Whole chicken or chicken pieces
  • Sweet potatoes
  • Carrots
  • Beets
  • Fresh herbs (rosemary, thyme)
  • Olive oil for roasting
  • Garlic (if tolerated)

OR

Zucchini Noodles with AIP Pesto:

• Ingredients:
  • Zucchini noodles
  • Shredded chicken or turkey
  • AIP-friendly pesto (made with basil, olive oil, garlic if tolerated, and pine nuts)

Dessert:

AIP-Friendly Fruit Salad:

• Ingredients:
  • Mixed berries (blueberries, raspberries, strawberries)
  • Kiwi slices
  • Mint leaves for garnish

OR

Coconut Milk Panna Cotta:

• Ingredients:
  • Coconut milk
  • Gelatin or agar-agar
  • Honey or maple syrup for sweetness

Notes:

• Beverages: Stick to herbal teas, water, and coconut water. Avoid coffee, black tea, and alcohol during the elimination phase.
• Seasonings: Use AIP-compliant herbs and spices like turmeric, ginger, rosemary, thyme, and oregano. Avoid seed-based spices and nightshades.
• Fats: Include healthy fats from sources like avocado, coconut oil, and olive oil.
• Hydration: Drink plenty of water throughout the day to stay hydrated.

Remember that the AIP diet is highly individual, and it's essential to reintroduce eliminated foods systematically to identify personal triggers. Consult with a healthcare professional or a registered dietitian familiar with the AIP for personalized guidance based on your health needs and goals.