7 Day Autoimmune Protocol (AIP) Anti-Inflammatory Meal Plan with Shopping List

If you suffer from an autoimmune disease, you know how challenging it can be to manage symptoms and improve your health. The Autoimmune Protocol (AIP) is a dietary approach that aims to reduce inflammation, support gut health, and boost the immune system. In this article, we will take a deep dive into the AIP diet, its benefits, and how to prepare a 7-day meal plan that includes breakfast, lunch, dinner, and snack recipes. We will also provide you with a shopping list to make the preparation of your meals easier. So, let's get started!

What is the Autoimmune Protocol (AIP) and how does it work?

The Autoimmune Protocol (AIP) is a dietary approach that focuses on eliminating foods that may cause inflammation, gut disturbances, and immune system dysregulation. The AIP is similar to the Paleo diet, but with a stricter elimination phase that includes removing common allergens and foods that are known to trigger autoimmune reactions. The elimination phase lasts for 30 to 60 days, and then foods are gradually reintroduced to determine which ones cause symptoms to flare up. The ultimate goal of the AIP is to reduce inflammation, improve gut health, and support the immune system to help alleviate autoimmune symptoms.

Research has shown that the AIP can be effective in reducing symptoms of autoimmune diseases such as rheumatoid arthritis, lupus, and inflammatory bowel disease. In addition to eliminating certain foods, the AIP also emphasizes nutrient-dense foods such as vegetables, fruits, and healthy fats. It also encourages stress management, quality sleep, and regular exercise as part of a holistic approach to managing autoimmune conditions. While the AIP may be challenging to follow, many people have reported significant improvements in their symptoms and overall quality of life.

The Science behind Anti-Inflammatory Eating

The main principle of the AIP diet is to reduce inflammation in the body. Inflammation is a natural process that occurs when the body is fighting off infections or injuries. However, chronic inflammation can lead to tissue damage and contribute to the development of chronic diseases such as diabetes, heart disease, and autoimmune conditions. The AIP diet focuses on anti-inflammatory foods that are rich in nutrients, antioxidants, and fiber. These foods include fruits, vegetables, lean proteins, healthy fats, and herbs and spices known for their anti-inflammatory properties.

Studies have shown that following an anti-inflammatory diet can have numerous health benefits. For example, a study published in the Journal of the American College of Cardiology found that a diet rich in anti-inflammatory foods can reduce the risk of heart disease. Another study published in the Journal of Nutrition found that an anti-inflammatory diet can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. Additionally, some research suggests that an anti-inflammatory diet may help manage symptoms of autoimmune conditions such as rheumatoid arthritis and inflammatory bowel disease.

Understanding the Link between Autoimmune Diseases and Inflammation

Autoimmune diseases occur when the immune system attacks healthy cells and tissues in the body. This can lead to inflammation, tissue damage, and a range of symptoms such as joint pain, fatigue, skin rashes, and digestive disturbances. Some of the most common autoimmune diseases include rheumatoid arthritis, lupus, multiple sclerosis, and celiac disease. The AIP diet aims to reduce inflammation and support gut health to help manage autoimmune symptoms.

Benefits of following the AIP Diet for Autoimmune Diseases

The AIP diet has been found to have several benefits for people with autoimmune diseases. Some of these benefits include:

• Reduced inflammation and improvement in symptoms such as joint pain, fatigue, and brain fog
• Improved gut health and digestive function
• Enhanced immune system function and reduced risk of infections
• Weight loss and improvement in body composition
• Increased energy and overall sense of well-being

Preparing for your 7 Day AIP Meal Plan

Before starting your 7-day AIP meal plan, it is important to take some time to plan and prepare. Here are some tips to help you get started:

• Review the list of AIP-approved foods and ingredients to familiarize yourself with what you can and cannot eat
• Make a grocery list that includes all the ingredients you will need for your meals and snacks
• Set aside some time to prep and cook your meals in advance to save time during the week
• Invest in some storage containers or meal prep containers to help you portion out your meals and snacks for the week

A Comprehensive List of AIP-Approved Foods and Ingredients

Here is a list of AIP-approved foods and ingredients that you can include in your 7-day meal plan:

• Meats: grass-fed beef, lamb, chicken, turkey, wild game, wild caught fish
• Vegetables: all vegetables except for nightshades such as tomatoes, peppers, and eggplants
• Fruits: all fruits except for citrus fruits such as oranges, lemons, and grapefruits
• Fats: coconut oil, avocado oil, olive oil, animal fats, clarified butter (ghee)
• Nuts and seeds: coconut, coconut butter, coconut milk, coconut cream, coconut flour, coconut aminos, coconut vinegar, organic apple cider vinegar, olive brine, sauerkraut juice, seafood broth/stock
• Herbs and spices: all herbs and spices except for paprika, chili powder, and other nightshade-based spices

Tips for Meal Planning and Grocery Shopping on the AIP Diet

Here are some tips to help you with meal planning and grocery shopping on the AIP diet:

• Plan your meals for the week in advance and make a list of all the ingredients you will need
• Shop at a local farmer's market or organic grocery store to ensure fresh, high-quality produce and meats
• Invest in a good quality cookbook or AIP recipe book for meal ideas and inspiration
• Buy in bulk and freeze meats and vegetables for use later in the week
• Consider purchasing pre-chopped or pre-washed vegetables to save time and effort

Day 1-7: Breakfast, Lunch, Dinner, and Snack Recipes to Try on the AIP Diet

Here are some recipe ideas for each day of your 7-day AIP meal plan:

Day 1

Breakfast: Sweet Potato Hash

• 1 small sweet potato, peeled and diced
• 1 small onion, diced
• 1 tablespoon coconut oil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 eggs
• Optional: avocado slices

1. Heat coconut oil in a skillet over medium heat.

2. Add the sweet potato and onion. Cook for 8 to 10 minutes, stirring occasionally, until the sweet potato is tender.

3. Add thyme, salt, and black pepper. Stir to combine.

4. Crack the eggs into the skillet and cook until the whites are set and the yolks are still runny.

5. Serve with avocado slices if desired.

Lunch: Zucchini Noodles with Tomato and Basil Sauce

• 2 medium zucchinis, spiralized or julienned
• 1/2 cup canned crushed tomatoes
• 1/4 cup chopped fresh basil
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil

1. Heat olive oil in a skillet over medium heat.

2. Add the garlic and cook for 1 to 2 minutes, until fragrant.

3. Add the crushed tomatoes, salt, and pepper. Stir to combine.

4. Reduce the heat to low and simmer for 10 to 15 minutes, until the sauce thickens slightly.

5. Add the zucchini noodles to the skillet and cook for 3 to 5 minutes, until tender.

6. Top the noodles with the tomato and basil sauce and serve.

Dinner: Crockpot Chicken and Sweet Potato Stew

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 medium sweet potatoes, peeled and diced
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups chicken broth

1. Place the chicken, sweet potatoes, onion, garlic, thyme, salt, and pepper in a slow cooker.

2. Pour the chicken broth over the ingredients and stir to combine.

3. Cover and cook on low for 6 to 8 hours, or until the chicken is cooked through and the sweet potatoes are tender.

4. Serve hot.

Snack: Apple and Almond Butter

• 1 medium apple, sliced
• 2 tablespoons almond butter

1. Spread almond butter on apple slices.

Day 2

Breakfast: Blueberry and Coconut Smoothie

• 1/2 cup frozen blueberries
• 1/2 cup coconut milk
• 1/2 cup water
• 1 tablespoon honey
• 1 tablespoon coconut oil

1. Blend all ingredients in a blender until smooth.

2. Serve immediately.

Lunch: Tuna Salad with Avocado and Cucumber

• 1 can of tuna, drained
• 1 avocado, diced
• 1/2 cucumber, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

1. Combine all ingredients in a bowl and stir to combine.

2. Serve cold.

Dinner: Beef and Vegetable Stir Fry

• 1 pound beef sirloin, sliced
• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 cup sliced bell peppers
• 1/4 cup coconut aminos
• 1/4 cup chicken broth
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 2 tablespoons coconut oil

1. Heat coconut oil in a large skillet over medium-high heat.

2. Add the beef and cook until browned on all sides.

3. Add the broccoli, carrots, and bell peppers. Cook for 4 to 5 minutes, until the vegetables are tender-crisp.

4. Add the garlic and ginger. Cook for 1 to 2 minutes, until fragrant.

5. Add the coconut aminos and chicken broth. Stir to combine.

6. Reduce the heat to low and simmer for 5 to 7 minutes, until the sauce thickens slightly.

7. Serve hot.

Snack: Carrot Sticks and Guacamole

• 1 medium carrot, sliced into sticks
• 1/2 avocado, mashed
• 1 garlic clove, minced
• 1 tablespoon lime juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

1. Combine all ingredients in a bowl and stir to combine.

2. Serve with carrot sticks.

Day 3

Breakfast: Breakfast Bowl with Bacon and Brussels Sprouts

• 2 slices of bacon, chopped
• 10 Brussels sprouts, trimmed and halved
• 1/4 cup diced onion
• 2 garlic cloves, minced
• 2 cups baby spinach
• 2 eggs

1. Cook the bacon in a skillet over medium heat until crispy. Remove with a slotted spoon and drain on a paper towel.

2. Add Brussels sprouts, onion, and garlic to the skillet and cook for 8 to 10 minutes, until tender and slightly browned.

3. Add the baby spinach and cook for 2 to 3 minutes, until wilted.

4. Crack the eggs into the skillet and cook until the whites are set and the yolks are still runny.

5. Serve hot topped with bacon.

Lunch: Chicken and Avocado Salad

• 1 grilled chicken breast, sliced
• 1 avocado, diced
• 1/4 cup sliced almonds
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

1. Combine all ingredients in a bowl and stir to combine.

2. Serve cold.

Dinner: Slow Cooker Pork Ragu

• 1 pound pork shoulder, cubed