3 Day Autoimmune Protocol (AIP) Low Glycemic Index Meal Plan with Shopping List

If you are a person suffering from autoimmune diseases, you are probably familiar with the Autoimmune Protocol (AIP) diet. In AIP diet, all inflammatory foods are eliminated, and instead, nutrient-dense foods are consumed to reduce the risk of gut inflammation and other related issues. However, following this diet can be quite challenging due to the food restrictions it entails. Furthermore, glycemic index plays a crucial role in managing autoimmune diseases. That is why we have prepared this three-day AIP Low Glycemic Index meal plan to make it easier for you to follow the AIP diet while taking care of your glycemic needs.

What is the Autoimmune Protocol (AIP)?

The Autoimmune Protocol (AIP) is a diet designed to manage autoimmune diseases by eliminating major inflammatory foods from the diet. These foods include grains, dairy, legumes, sugar, processed foods, and nightshade vegetables. The AIP diet is not just another fad diet but rather a scientifically backed diet that has been proven to help with autoimmune diseases and improve overall health.

Research has shown that the AIP diet can help reduce inflammation in the body, which is a major contributor to autoimmune diseases. By eliminating these inflammatory foods, the AIP diet can help improve symptoms such as joint pain, fatigue, and digestive issues. Additionally, the AIP diet emphasizes nutrient-dense foods such as vegetables, fruits, and healthy fats, which can help support overall health and well-being.

Understanding Glycemic Index and Its Importance in AIP Diet

Glycemic Index (GI) is a measure of how quickly and how much a particular food increases blood glucose levels. Following a low glycemic index diet is crucial for individuals dealing with autoimmune diseases since higher blood glucose levels can lead to inflammation in the gut and exacerbate the autoimmune condition. Eating low GI foods is essential to avoid insulin spikes, reduce inflammation and promote gut health.

It is important to note that not all low GI foods are suitable for the AIP diet. Some low GI foods such as grains, legumes, and dairy products are not allowed in the AIP diet due to their potential to trigger autoimmune reactions. Therefore, it is essential to choose low GI foods that are also AIP-friendly, such as non-starchy vegetables, fruits, and healthy fats.

In addition to following a low GI diet, it is also important to consider the glycemic load (GL) of the food. GL takes into account both the GI and the amount of carbohydrates in a particular food. Foods with a high GL can still cause a significant increase in blood glucose levels, even if they have a low GI. Therefore, it is important to choose foods with a low GI and a low GL to maintain stable blood glucose levels and promote overall health.

Benefits of Low Glycemic Index Meal Plan for Autoimmune Diseases

The low glycemic index meal plan is suitable for individuals with autoimmune diseases since it encompasses various nutrient-dense foods that help reduce inflammation, stabilize blood glucose levels and improve gut health. The low glycemic index meal plan can lead to various benefits, such as weight loss, better energy levels, and management of other autoimmune symptoms.

One of the key benefits of a low glycemic index meal plan for individuals with autoimmune diseases is that it can help reduce the risk of developing other chronic conditions such as heart disease and type 2 diabetes. This is because the low glycemic index meal plan focuses on consuming whole foods that are rich in fiber, vitamins, and minerals, which are essential for maintaining overall health.

Another advantage of a low glycemic index meal plan is that it can be easily customized to suit individual needs and preferences. For instance, individuals with autoimmune diseases who are also vegetarian or vegan can still follow a low glycemic index meal plan by incorporating plant-based sources of protein such as legumes, nuts, and seeds. This flexibility makes it easier for individuals to stick to the meal plan and achieve their health goals.

Foods to Include in AIP Low Glycemic Index Meal Plan

The AIP low glycemic index meal plan comprises nutrient-rich whole foods, including low GI fruits such as berries, citrus fruits, and apples, leafy greens, cruciferous vegetables, and lean protein sources such as fish, chicken, and turkey. Healthy fats such as avocados, nuts, and coconut oil are also included.

In addition to these foods, it is important to include fermented foods in your AIP low glycemic index meal plan. Fermented foods such as sauerkraut, kimchi, and kefir contain beneficial probiotics that can improve gut health and boost the immune system. These foods also have a low glycemic index, making them a great addition to the AIP diet.

Foods to Avoid in AIP Low Glycemic Index Meal Plan

The AIP low glycemic index meal plan includes avoiding processed foods, sugar, dairy, and gluten-containing grains. It also restricts the consumption of high GI fruits such as bananas, melons, and grapes, legumes, and nightshade vegetables such as eggplants, tomatoes, peppers, and potatoes, which can cause inflammation in the digestive system.

In addition to the foods mentioned above, the AIP low glycemic index meal plan also recommends avoiding alcohol, caffeine, and artificial sweeteners. Alcohol and caffeine can disrupt the body's natural balance and cause inflammation, while artificial sweeteners can have negative effects on gut health and blood sugar levels.

Furthermore, the AIP low glycemic index meal plan encourages the consumption of nutrient-dense foods such as leafy greens, non-starchy vegetables, healthy fats, and high-quality proteins. These foods can help support a healthy gut microbiome, reduce inflammation, and improve overall health and well-being.

Sample 3 Day AIP Low Glycemic Index Meal Plan

Here is a sample three-day AIP low glycemic index meal plan:

Day 1 Day 2 Day 3
Breakfast: Sweet potato hash with ground turkey and spinach sautéed in coconut oil Breakfast: Berry smoothie with coconut milk and collagen protein powder Breakfast: Chicken soup with kale and carrots
Lunch: Grilled chicken salad with mixed greens and avocado dressing Lunch: Tuna salad wrap made with coconut flour tortillas, lettuce, and tomatoes Lunch: Broiled salmon with roasted cauliflower rice and steamed bok choy
Dinner: Baked salmon with roasted butternut squash and steamed broccolini Dinner: Chicken stir-fry with mixed veggies and cauliflower rice Dinner: Grass-fed burger with sweet potato fries and a side salad

The AIP low glycemic index meal plan is designed to help people with autoimmune diseases manage their symptoms by reducing inflammation in the body. The plan focuses on nutrient-dense foods that are easy to digest and low in sugar.

It is important to note that this meal plan is not a one-size-fits-all solution. People with autoimmune diseases have different dietary needs, and it is important to work with a healthcare professional to develop a personalized meal plan that meets their specific needs.

Tips for Successful Meal Planning on AIP Diet

Following an AIP low glycemic index meal plan can be challenging, but with proper planning and preparation, it can be done. Here are some tips for successful meal planning:

  • Meal prep in advance for the week
  • Stick to AIP-compliant foods
  • Get creative with spices and seasonings for flavor
  • Make a shopping list and buy in bulk
  • Invest in kitchen appliances that make cooking easier, such as an instant pot or air fryer

Importance of Shopping List in AIP Low Glycemic Index Meal Planning

A shopping list is essential when following an AIP low glycemic index meal plan. It helps to ensure that you have all the necessary ingredients on hand and that you do not purchase anything outside the prescribed diet. Additionally, it saves time and reduces the likelihood of impulse buys, which can be tempting but may not be compliant with the diet.

How to Shop for AIP-Friendly Foods on a Budget?

Shopping for AIP-friendly foods may seem overwhelming and expensive, but there are ways to do it on a budget. Firstly, make a shopping list and stick to it to avoid overspending. Secondly, buy in bulk, and look for deals at farmer's markets, local co-ops, and online retailers. Lastly, consider growing your vegetables and herbs in-season to save money and ensuring the freshness of your ingredients.

Risks of Not Following AIP Diet When Suffering from Autoimmune Diseases

Failure to follow an AIP diet can lead to many risks, and it can exacerbate the symptoms of autoimmune diseases. This is because inflammatory foods can cause gut inflammation, which can lead to gut permeability and autoimmune reactions. Moreover, high glycemic foods can cause insulin spikes and increase inflammation that leads to autoimmune disease flares.

Combining Exercise with AIP Diet for Better Health Outcomes

While an AIP low glycemic index meal plan can be effective by itself, combining it with exercise can lead to even better health outcomes. Regular exercise can improve gut health, reduce inflammation, and boost the immune system, which helps with the management of autoimmune diseases. It is essential to start slowly and with low-impact exercises, such as walking, yoga, and strength training, to avoid injury or aggravating the autoimmune condition.

Success Stories of People Following AIP Diet with Low Glycemic Index Meal Plan

Many people have found success managing their autoimmune diseases by following the AIP diet. Combined with a low glycemic index meal plan, it has led to improved energy levels, weight loss, and better control of autoimmune symptoms. Although individual results may vary, following the AIP diet and a low glycemic index meal plan has the potential to be life-changing.

Common Misconceptions about AIP Diet and Low Glycemic Index Foods

There are many misconceptions about the AIP diet and low glycemic index foods. One of the common myths is that the AIP diet is too restrictive, and that the low glycemic index diet is bland. However, that is not true. The AIP diet can be enjoyable and satisfying, with many delicious recipes that use nutrient-dense foods that are rich in flavors. Additionally, the low glycemic index meal plan includes plenty of healthy fats, protein, and vegetables that offer a wide range of flavors and tastes.


In conclusion, following an AIP low glycemic index meal plan can help manage autoimmune diseases, reduce inflammation, and improve gut health. To make it easier to follow, plan, shop, and prepare meals in advance. Get creative with spices and seasonings, buy ingredients in bulk, and invest in appliances that make cooking easier.

Therefore, if you are living with an autoimmune disease, we highly recommend that you consider incorporating this three-day AIP low glycemic index meal plan into your diet for a happier and healthier life.
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