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

If you're looking for a meal plan that can help reduce inflammation and improve your overall health, the Autoimmune Protocol (AIP) diet may be worth considering. This diet is designed to help individuals with autoimmune diseases by eliminating foods that may trigger an immune response. While the AIP diet can be challenging to follow, a vegan approach can be both delicious and nutritious. In this article, we'll explore the benefits of a vegan AIP meal plan and provide you with all the information you need to follow a 7-day AIP vegan meal plan with a shopping list.

Introduction to the Autoimmune Protocol (AIP) Diet

The AIP diet is an elimination diet that involves removing certain food groups from your diet for a period of time to determine what foods may be causing inflammation in your body. The diet eliminates foods such as gluten, dairy, soy, grains, legumes, nightshade vegetables, and processed foods. Instead, the AIP diet primarily focuses on consuming nutrient-dense foods such as vegetables, fruits, and healthy fats.

Research has shown that the AIP diet can be beneficial for individuals with autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. By removing inflammatory foods from the diet, the AIP diet can help reduce inflammation in the body and improve symptoms of autoimmune diseases.

It is important to note that the AIP diet is not a long-term solution and should only be followed for a period of time before slowly reintroducing eliminated foods to determine which ones may be causing inflammation. It is also recommended to work with a healthcare professional or registered dietitian when starting the AIP diet to ensure proper nutrient intake and to monitor any potential side effects.

Benefits of a Vegan AIP Meal Plan

A vegan AIP meal plan can offer many benefits. A vegan approach eliminates animal products such as meat, dairy, and eggs, which can often be inflammatory in nature. Additionally, consuming whole plant-based foods provides a wide range of nutrients that can help improve overall health and reduce inflammation. Some of the benefits of a vegan AIP meal plan include weight loss, improved gut health, reduced inflammation, and increased energy levels.

Another benefit of a vegan AIP meal plan is that it can be more environmentally sustainable. Animal agriculture is a major contributor to greenhouse gas emissions and deforestation, and by eliminating animal products from your diet, you can reduce your carbon footprint and help protect the planet.

Furthermore, a vegan AIP meal plan can be a great way to explore new foods and flavors. Many people who switch to a plant-based diet find that they discover new ingredients and recipes that they never would have tried otherwise. This can make mealtime more exciting and enjoyable, and can help you develop a more diverse and nutritious diet.

How to Follow the AIP Diet for Optimal Health

Following the AIP diet can be challenging, especially if you're not familiar with the foods you should be eating. However, with some preparation and planning, it's possible to follow the diet successfully. First, it's important to research the AIP diet and become familiar with the foods that are allowed and those that are not. It's also useful to create a meal plan and shopping list to ensure that you have the necessary ingredients on hand. Cooking meals from scratch can take more time than you might be used to, so it's essential to set aside adequate time for meal preparation.

Another important aspect of following the AIP diet is to pay attention to your body's response to the foods you're eating. While the diet eliminates many common allergens and inflammatory foods, everyone's body is different and may react differently to certain foods. It's important to listen to your body and make adjustments to your diet as needed. Additionally, it's important to stay hydrated and incorporate physical activity into your daily routine to support overall health and wellness.

Top 10 Vegan Foods for AIP Meal Planning

When planning your AIP meals, it's important to focus on nutrient-dense foods that are allowed on the diet. Here are the top 10 vegan foods you should consider including in your AIP meal plan:

Leafy green vegetables like kale, spinach, and collard greens
Root vegetables like sweet potatoes, carrots, and beets
Healthy fats like avocado, coconut oil, and olive oil
Fruits like berries, citrus, and apples
Herbs and spices like ginger, turmeric, and cinnamon
Nuts and seeds like almonds, chia seeds, and flax seeds
Coconut milk
AIP-friendly protein sources like grass-fed beef, wild-caught fish, or plant-based options like tempeh
Non-dairy milk alternatives like almond milk and coconut milk
AIP-approved sweeteners like maple syrup and honey

It's important to note that while the AIP diet is restrictive, it can still be enjoyable and flavorful. Experimenting with different herbs, spices, and cooking methods can help add variety to your meals. Additionally, incorporating fermented foods like sauerkraut and kimchi can provide beneficial probiotics for gut health.

When following the AIP diet, it's also important to pay attention to food quality. Choosing organic, grass-fed, and wild-caught options can help reduce exposure to harmful chemicals and ensure that you're getting the most nutrient-dense foods possible.

Planning Your AIP Vegan Meals: Breakfast, Lunch, and Dinner Ideas

When planning your AIP meals, it's useful to consider what you'll be eating for breakfast, lunch, and dinner. Here are some AIP-approved breakfast, lunch, and dinner ideas:

Breakfast

Coconut yogurt with berries and chia seeds
Sweet potato hash with avocado
Smoothie bowl with frozen berries, spinach, and coconut milk

Lunch

Salad with avocado, roasted vegetables, and a homemade vinaigrette
Stuffed sweet potato with sautéed mushrooms and greens
Soup made with bone broth, vegetables, and AIP-approved protein

Dinner

Grilled salmon with roasted Brussels sprouts
Roasted chicken with root vegetables
Stuffed bell peppers with cauliflower rice and AIP-approved protein

It's important to note that when following an AIP vegan diet, it's essential to ensure that you're getting enough protein and nutrients. Some great sources of protein for AIP vegans include nuts, seeds, and legumes. Additionally, incorporating a variety of colorful fruits and vegetables into your meals can help ensure that you're getting a wide range of vitamins and minerals.

Snack Time: AIP-Friendly Snack Ideas for Busy Days

Snacking can be a challenge on a restrictive diet, but there are plenty of AIP-approved snack options. Here are some ideas:

Sliced vegetables with guacamole or hummus made with AIP-approved ingredients
Roasted seaweed snacks
Paleo and AIP-approved jerky
Fruit with almond butter or coconut whipped cream

Another great AIP-friendly snack option is homemade kale chips. Simply wash and dry kale leaves, remove the stems, and tear the leaves into bite-sized pieces. Toss the kale with olive oil and sprinkle with AIP-approved seasonings like garlic powder, onion powder, and sea salt. Bake in the oven at 350°F for 10-15 minutes, or until crispy. These kale chips are a delicious and nutritious snack that can be enjoyed on-the-go.

How to Create a Budget-Friendly AIP Vegan Shopping List

Following a restrictive diet can be expensive, but there are ways to make it more budget-friendly. One way to save money is to plan your meals around in-season produce and sales at your local grocery store. Additionally, purchasing generic and store-brand products can also help you save money. Here's an example of a budget-friendly AIP vegan shopping list:

Produce: leafy greens, sweet potatoes, carrots, apples, berries, and lemons
Frozen vegetables like broccoli and cauliflower
Herbs and spices like ginger, turmeric, and cinnamon
Healthy fats like avocado, coconut oil, and olive oil
Nuts and seeds like almonds and sunflower seeds
Non-dairy milk alternatives like coconut milk and almond milk
AIP-approved protein sources like wild-caught canned salmon and ground turkey

A Day-by-Day Guide to Following the 7-Day AIP Vegan Meal Plan

To make following the AIP diet easier, we've created a 7-day meal plan that serves as an example of what you can eat while following the diet. Here's what a typical day on the AIP vegan meal plan looks like:

Day 1

Breakfast: Sweet potato toast with avocado and chia seeds
Lunch: Butternut squash soup with sliced vegetables and guacamole
Dinner: Grilled salmon with roasted Brussels sprouts

Day 2

Breakfast: Coconut yogurt with berries and sliced almonds
Lunch: Salad with roasted vegetables and homemade vinaigrette
Dinner: Turkey chili with a side of sautéed greens

Day 3

Breakfast: Smoothie bowl with frozen berries, spinach, and coconut milk
Lunch: Stuffed sweet potato with sautéed mushrooms and greens
Dinner: Roasted chicken with root vegetables

Day 4

Breakfast: Sweet potato hash with avocado
Lunch: Soup made with bone broth, vegetables, and AIP-approved protein
Dinner: Grilled shrimp with roasted vegetables

Day 5

Breakfast: Coconut yogurt with berries and chia seeds
Lunch: Salad with roasted vegetables and homemade vinaigrette
Dinner: Stuffed bell peppers with cauliflower rice and AIP-approved protein

Day 6

Breakfast: Sweet potato toast with avocado and sliced almonds
Lunch: Soup made with bone broth, vegetables, and AIP-approved protein
Dinner: Grilled chicken with roasted zucchini and onions

Day 7

Breakfast: Smoothie bowl with frozen berries, spinach, and coconut milk
Lunch: Salad with roasted vegetables and homemade vinaigrette
Dinner: Grilled steak with roasted root vegetables

Tips for Successfully Completing the 7-Day AIP Vegan Meal Plan

Here are some tips to help you succeed while following the AIP vegan meal plan:

Plan ahead and create a meal plan and shopping list before starting the diet
Prepare meals in advance and have healthy snacks on hand for busy days
Research restaurants and look at menus ahead of time to ensure AIP-friendly options are available when dining out
Stay positive and focus on the benefits of the AIP diet

Following an AIP vegan meal plan for 7 days can be challenging, but the health benefits can make it worthwhile. By eliminating inflammatory foods and focusing on nutrient-dense foods, you can reduce inflammation, improve gut health, and increase energy levels. Use our meal plan and shopping list as a guide to help you succeed while following the AIP diet.