7 Day Autoimmune Protocol (AIP) Intermittent Fasting Meal Plan with Shopping List

Are you someone who suffers from an autoimmune disease and is looking for a meal plan? Or maybe you've been interested in the benefits of intermittent fasting and want to try it for yourself. Whatever your reason may be, this 7-day Autoimmune Protocol (AIP) Intermittent Fasting Meal Plan with a shopping list is just what you need to get started on your health journey.

What is the Autoimmune Protocol (AIP)?

The Autoimmune Protocol, otherwise known as AIP, is a diet that eliminates certain foods from your meals that may cause inflammation and exacerbate autoimmune diseases. AIP avoids foods such as grains, dairy, nuts, and seeds, and focuses on a nutrient-rich, whole foods diet. This meal plan will provide you with AIP-approved recipes for all meals and snacks.

Research has shown that the AIP diet can be effective in reducing symptoms of autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. By eliminating foods that trigger inflammation, the body can begin to heal and reduce symptoms such as joint pain, fatigue, and skin rashes.

It is important to note that the AIP diet should not be followed without consulting a healthcare professional, as it may not be appropriate for everyone. Additionally, it can be challenging to follow the AIP diet, as it requires careful meal planning and preparation. However, many people have found success with the AIP diet and have reported significant improvements in their autoimmune symptoms.

Benefits of Intermittent Fasting for Autoimmune Diseases

Intermittent fasting (IF) is a practice that involves alternating periods of eating and fasting. It has been found to reduce inflammation and improve overall health in individuals with autoimmune diseases. The combination of AIP and IF can provide significant benefits for your health.

Studies have shown that intermittent fasting can also help regulate the immune system, which is often overactive in individuals with autoimmune diseases. By giving the body a break from constantly digesting food, the immune system can focus on repairing and rejuvenating itself. Additionally, IF has been found to improve insulin sensitivity and promote weight loss, both of which can be beneficial for managing autoimmune diseases such as type 1 diabetes and Hashimoto's thyroiditis.

How to Prepare for the AIP Intermittent Fasting Meal Plan

Before you embark on this meal plan, it's important to prepare both physically and mentally. Start by cleaning out your pantry and fridge of any non-AIP approved items. Stock up on AIP-approved ingredients such as grass-fed meats, wild-caught fish, fruits, and vegetables. Also, make sure to consult with your doctor or a registered dietitian if you have specific dietary restrictions or concerns.

In addition to cleaning out your pantry and stocking up on AIP-approved ingredients, it's important to plan your meals ahead of time. This will help you stay on track and avoid any temptations to stray from the meal plan. Consider meal prepping on the weekends or setting aside time each day to prepare your meals for the next day. It's also helpful to have a support system in place, whether it's a friend or family member who is also following the AIP meal plan or an online community. Having someone to share your successes and challenges with can make the journey easier and more enjoyable.

Day-by-Day Meal Plan for the AIP Intermittent Fasting Week

Below is a day-by-day meal plan for the week. Each day includes breakfast, lunch, dinner, and snacks. Also included is a grocery shopping list to make your preparation easier.

It is important to note that the AIP (Autoimmune Protocol) diet is a restrictive diet that eliminates certain foods that may trigger inflammation in the body. Therefore, it is important to consult with a healthcare professional before starting this meal plan, especially if you have any underlying health conditions.

Additionally, it is recommended to drink plenty of water throughout the day to stay hydrated and to support the body's natural detoxification process during intermittent fasting. Herbal teas and bone broth can also be consumed during the fasting period to help curb hunger and provide additional nutrients.

Monday

Breakfast: AIP Breakfast Bowl with sweet potato, bacon, and avocado mashed with lemon juice and salt.

Lunch: AIP Chicken Salad with Brussel Sprouts, Avocado, and a Lemon Dressing.

Dinner: AIP Lemon Roasted Chicken Thighs with Steamed Broccoli and Carrots.

Snack 1: AIP Mango and Pineapple Smoothie with Coconut Milk.

Snack 2: AIP Beet Chips with Guacamole.

Additional Information:

Exercise: On Monday, it is recommended to engage in at least 30 minutes of moderate-intensity exercise. This can include activities such as brisk walking, cycling, or swimming.

Hydration: It is important to stay hydrated throughout the day. Aim to drink at least 8-10 glasses of water or other hydrating fluids such as herbal tea or coconut water.

Tuesday

Breakfast: AIP Breakfast Hash with Sweet Potatoes, Ground Beef, and Kale.

Lunch: AIP Tomato Soup with Carrot Sticks Dipped in Guacamole.

Dinner: AIP Slow Cooker Pork and Sweet Potato Stew. Serve with Steamed Green Beans.

Snack 1: AIP Apple Slices with Coconut Butter.

Snack 2: AIP Carrots with AIP Hummus.

Additional Information:

Exercise: On Tuesday, it is recommended to engage in at least 30 minutes of moderate-intensity exercise. This can include activities such as brisk walking, cycling, or swimming.

Hydration: It is important to stay hydrated throughout the day. Aim to drink at least 8 glasses of water or other hydrating fluids such as herbal tea or coconut water.

Wednesday

Breakfast: AIP Sweet Potato Pancakes with Maple Syrup.

Lunch: AIP Tuna Salad with Avocado and Basil Dressing.

Dinner: AIP Baked Salmon with Roasted Asparagus.

Snack 1: AIP Banana Nut Muffins.

Snack 2: AIP Zucchini Chips with AIP Ranch Dressing.

Additional Information: It is important to note that the AIP (Autoimmune Protocol) diet is a restrictive diet that eliminates certain foods that may trigger inflammation and other symptoms in individuals with autoimmune diseases. The AIP diet focuses on nutrient-dense foods such as vegetables, fruits, and healthy fats, while avoiding grains, dairy, legumes, and processed foods. It is recommended to consult with a healthcare professional before starting the AIP diet.

Thursday

Breakfast: AIP Breakfast Skillet with Ground Beef, Baby Spinach, and Mushrooms.

Lunch: AIP Turkey Burger with Sweet Potato Fries.

Dinner: AIP Beef Stew with Butternut Squash and Carrots.

Snack 1: AIP Blueberry Applesauce with Cinnamon.

Snack 2: AIP Turkey Meatballs with AIP Marinara Sauce.

Additional Information:

For breakfast, you can also try AIP Breakfast Porridge made with coconut milk, shredded coconut, and sliced banana. It's a warm and comforting option for a chilly morning.

If you're looking for a lighter lunch option, you can try AIP Chicken Salad with Avocado Dressing. It's a refreshing and satisfying meal that's perfect for a hot summer day.

Friday

Breakfast: AIP Breakfast Sausage with Roasted Vegetables.

Lunch: AIP Turkey and Sweet Potato Chili.

Dinner: AIP Lamb Chops with Roasted Vegetables.

Snack 1: AIP Banana and Coconut Milk Smoothie.

Snack 2: AIP Apple Chips with Coconut Butter.

Additional Information:

Did you know that the AIP diet stands for Autoimmune Protocol? It is a diet that aims to reduce inflammation in the body and improve autoimmune conditions. The AIP diet eliminates certain foods such as grains, dairy, and processed foods, and focuses on nutrient-dense foods like vegetables, fruits, and healthy fats.

Another AIP Recipe:

If you're looking for another AIP recipe to try, consider making AIP Salmon Cakes with Lemon Garlic Aioli. These salmon cakes are made with canned salmon, sweet potato, and coconut flour, and are served with a delicious aioli made with coconut cream, lemon juice, and garlic.

Saturday

Breakfast: AIP Zucchini and Sweet Potato Frittata.

Lunch: AIP Beet and Orange Salad with Grilled Chicken.

Dinner: AIP Lemon and Herb Crusted Salmon with Roasted Broccoli.

Snack 1: AIP Cherry and Coconut Butter Smoothie.

Snack 2: AIP Sweet Potato Chips with AIP Ranch Dressing.

Additional Information:

Did you know that the AIP diet stands for Autoimmune Protocol? It is a diet that aims to reduce inflammation in the body and improve overall health. The AIP diet eliminates certain foods such as grains, dairy, and processed foods, and focuses on nutrient-dense foods like vegetables, fruits, and healthy fats.

Another AIP Snack Idea:

If you're looking for another AIP snack idea, try making AIP-friendly energy balls. You can use ingredients like dates, coconut flakes, and almond butter to make a delicious and satisfying snack that's perfect for on-the-go.

Sunday

Breakfast: AIP Breakfast Hash with Sausage, Brussels Sprouts, and Sweet Potatoes.

Lunch: AIP Carrot Soup with AIP Grilled Cheese Sandwich.

Dinner: AIP Beef Stir-Fry with Broccoli and Carrots.

Snack 1: AIP Coconut Cream and Berry Popsicles.

Snack 2: AIP Bacon Wrapped Dates.

Additional Information:

For breakfast, you can also try AIP Blueberry Pancakes made with coconut flour and topped with fresh berries and coconut cream.

If you're looking for a light snack, try AIP Cucumber and Avocado Salad with a lemon and olive oil dressing.

Quick Tips for Grocery Shopping on an AIP Diet

When shopping for AIP-approved ingredients, it's important to read labels carefully. Look for grass-fed and pasture-raised meats, wild-caught fish, organic fruits and vegetables, and coconut or avocado oil. Also, avoid processed foods, sugar, and artificial ingredients.

Another important tip for grocery shopping on an AIP diet is to plan ahead. Make a list of the ingredients you need before heading to the store, and stick to it. This will help you avoid impulse purchases of non-AIP foods. Additionally, consider shopping at local farmers markets or joining a CSA (Community Supported Agriculture) to ensure you are getting fresh, seasonal produce that is free from harmful pesticides and chemicals.

How to Modify Meals to Fit Your Specific Dietary Needs and Restrictions

If you have specific dietary needs or restrictions, such as a nut allergy or gluten intolerance, you can easily modify these meals. Substitute ingredients as needed and make sure to consult with a dietitian if you need further guidance.

With this 7-day Autoimmune Protocol (AIP) Intermittent Fasting Meal Plan with a shopping list, you'll be on the path to better health in no time. Enjoy delicious, nutrient-dense meals while giving your body a chance to rest and repair through intermittent fasting. Give it a try and see how it improves your autoimmune symptoms and overall well-being.

It's important to note that modifying meals to fit your specific dietary needs and restrictions doesn't have to be difficult or time-consuming. There are many resources available, such as online recipe websites and cookbooks, that offer a wide variety of recipes that cater to different dietary needs. Additionally, many grocery stores now offer specialized sections for gluten-free, dairy-free, and other dietary needs, making it easier to find the ingredients you need.

Remember, taking care of your body through proper nutrition is essential for overall health and well-being. By modifying meals to fit your specific dietary needs and restrictions, you can ensure that you're giving your body the nutrients it needs while avoiding any potential allergens or irritants. So don't be afraid to experiment with new recipes and ingredients, and consult with a healthcare professional if you have any questions or concerns.