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

If you’re looking for a meal plan that may help reduce inflammation and improve your overall health, the Autoimmune Protocol (AIP) diet could be worth considering. This diet is designed to help individuals with autoimmune diseases by eliminating foods that might trigger an immune response. While the AIP diet can be challenging to follow, combining it with a vegan approach can still 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 protocol that involves removing certain food groups from your diet for a period of time to identify what may be causing inflammation in your body. In its classic form, the diet eliminates:

• Gluten
• Dairy
• Soy
• Grains
• Legumes
• Nightshade vegetables (e.g., tomatoes, peppers, eggplants, white potatoes)
• Processed foods (artificial additives, sweeteners, etc.)

Instead, the AIP diet emphasizes nutrient-dense whole foods such as vegetables, fruits, and healthy fats. Research suggests that by removing potentially inflammatory foods, those with autoimmune conditions (like rheumatoid arthritis, lupus, or multiple sclerosis) may experience reduced symptoms and improved overall health.

Important: The AIP diet is not meant to be a permanent solution. After a period of elimination, foods are typically reintroduced gradually to identify individual triggers. If you’re considering the AIP diet, it’s highly recommended to work with a healthcare professional or registered dietitian 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 several advantages:

1. Reduced Inflammation:
   By removing animal products (which can be inflammatory for some individuals) and focusing on nutrient-rich plant foods, you may experience a reduction in systemic inflammation.

2. Nutrient Density:
   A well-planned vegan diet can provide a broad spectrum of vitamins, minerals, antioxidants, and phytochemicals to support overall health.

3. Environmental Sustainability:
   Avoiding animal products can reduce carbon footprint and conserve natural resources.

4. Exploring New Foods and Flavors:
   The combination of AIP and veganism encourages culinary creativity. You may discover new ingredients and plant-based recipes that become staples in your routine.

How to Follow the AIP Diet for Optimal Health

1. Research and Familiarize Yourself With the Guidelines:
   Understand which foods are eliminated and which are allowed. Since both AIP and vegan diets can be restrictive, clarity is key.

2. Create a Meal Plan and Shopping List:
   Planning is crucial. Outline your meals in advance to ensure you have the right ingredients on hand.

3. Set Aside Time for Cooking:
   Since packaged and processed foods are largely off-limits, you’ll be cooking from scratch more often. Budget your time accordingly.

4. Listen to Your Body:
   Track how you feel as you eliminate and later reintroduce foods. Everyone’s triggers and tolerance levels can differ.

5. Stay Hydrated and Active:
   Proper hydration supports digestion and overall well-being. Regular physical activity also helps support immune function and mood.

Top 10 Vegan Foods for AIP Meal Planning

While the AIP diet is often associated with animal products, you can still focus on plant-based, nutrient-dense options. Below are some vegan-friendly foods often included in an AIP-style plan, though individual tolerances can vary:

1. Leafy Greens: Kale, spinach, collard greens (rich in vitamins and minerals).
2. Root Vegetables: Sweet potatoes, carrots, beets (filling and nutrient-dense).
3. Healthy Fats: Avocado, coconut oil, and extra-virgin olive oil.
4. Fruits: Berries, citrus, apples (antioxidants and natural sweetness).
5. Herbs and Spices: Ginger, turmeric, cinnamon (anti-inflammatory properties).
6. Coconut Products: Coconut milk, coconut yogurt (dairy-free, AIP-compatible).
7. Tigernut Products: Tigernut flour, tigernut butter (a popular option for grain/nut-free baking).
8. Cruciferous Vegetables: Cauliflower, broccoli, Brussels sprouts (fiber, vitamins).
9. Mushrooms: Portobello, cremini (meaty texture, good for hearty dishes).
10. AIP-Approved Sweeteners: Small amounts of maple syrup or honey (if tolerated).

Note: Traditional AIP excludes most nuts, seeds, and legumes during the initial elimination phase. Some individuals do include seeds like chia or flax in a “vegan AIP” adaptation. Work with a professional to determine what’s right for you, as everyone’s needs and tolerances differ.

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

Below are some vegan AIP meal ideas. Always check specific ingredients to ensure they’re in line with your chosen protocol (especially concerning seeds, nuts, or other borderline items).

Breakfast

• Coconut Yogurt Parfait: Layer homemade or store-bought AIP-friendly coconut yogurt with fresh berries and (optional) unsweetened coconut flakes.
• Sweet Potato Hash: Dice sweet potatoes and sauté with spinach, mushrooms, and a drizzle of coconut oil. Top with sliced avocado.
• Smoothie Bowl: Blend frozen berries, a handful of greens (e.g., spinach), and coconut milk. Top with shredded coconut or sliced fruit.

Lunch

• Hearty Salad: Combine leafy greens (like kale or mixed greens) with roasted vegetables (e.g., beets, carrots), sliced avocado, and a homemade vinaigrette (olive oil + lemon juice + herbs).
• Stuffed Sweet Potato: Bake a sweet potato and fill with sautéed mushrooms, spinach, and a spoonful of coconut yogurt sauce (coconut yogurt + lemon juice + herbs).
• Vegetable Soup: Use a vegetable broth (free of nightshades and other non-AIP ingredients), add in chopped carrots, celery, zucchini, and mushrooms. Season with ginger, turmeric, and sea salt.

Dinner

• Cauliflower “Steaks” with Roasted Brussels Sprouts: Slice cauliflower into thick “steaks,” season with herbs, and roast alongside Brussels sprouts.
• Stuffed Bell Peppers Alternative: Since bell peppers are nightshades, try hollowed zucchini “boats” or halved winter squash stuffed with cauliflower rice, spinach, and mushrooms.
• Roasted Root Vegetables with Coconut Yogurt Drizzle: Roast a mix of sweet potatoes, carrots, and beets. Serve with a sauce made from coconut yogurt, lemon juice, garlic-free herbs, and salt.

Snack Time: AIP-Friendly Snack Ideas for Busy Days

Snacking can be tricky on a restrictive plan, but here are a few vegan, AIP-friendly possibilities:

• Sliced Vegetables with Guacamole: Make guacamole without nightshades (e.g., skip tomatoes).
• Roasted Seaweed Snacks: Check labels to avoid non-AIP ingredients like soybean oil.
• Homemade Kale Chips: Toss kale with olive oil and a sprinkle of AIP-compliant seasonings; bake until crispy.
• Fruit with Coconut Yogurt Dip: Berries, apple slices, or melon with unsweetened coconut yogurt.

How to Create a Budget-Friendly AIP Vegan Shopping List

1. Focus on Seasonal Produce: Seasonal fruits and vegetables are often more affordable and fresher.
2. Buy in Bulk: Purchase larger quantities of staples like coconut milk or certain vegetables if you’ll use them throughout the week.
3. Try Store Brands: Store-brand coconut milk, oils, and frozen vegetables can help cut costs.
4. Meal Planning: Minimize waste by planning recipes that use overlapping ingredients.

Below is an example of a simple AIP vegan shopping list (modify for your needs and any additional restrictions):

• Produce: Leafy greens (kale, spinach), sweet potatoes, carrots, beets, apples, berries, lemons, zucchini, cauliflower, mushrooms
• Frozen Vegetables: Broccoli, cauliflower, mixed root vegetables
• Herbs and Spices: Ginger, turmeric, cinnamon, basil, oregano (ensure they’re nightshade-free blends)
• Healthy Fats: Avocado, coconut oil, extra-virgin olive oil
• Coconut Products: Full-fat coconut milk, coconut yogurt (check ingredients), shredded coconut
• Other Staples: Tigernut flour (for baking or thickening), arrowroot starch (thickener), vegetable broth (AIP-compliant)

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

Below is an example of a 7-day AIP vegan meal plan. Always verify each ingredient to ensure it meets your personal AIP needs.

Day 1

• Breakfast: Sweet potato toast (thinly sliced, roasted sweet potato) with avocado and chia seeds (if tolerated)
• Lunch: Butternut squash soup made with vegetable broth, plus sliced veggies with guacamole
• Dinner: Cauliflower “steaks” with roasted Brussels sprouts and a drizzle of olive oil

Day 2

• Breakfast: Coconut yogurt with fresh berries and unsweetened shredded coconut
• Lunch: Large salad of mixed greens, roasted carrots/beets, and homemade vinaigrette
• Dinner: Zucchini “boats” stuffed with cauliflower rice, sautéed mushrooms, and spinach

Day 3

• Breakfast: Smoothie bowl (frozen berries, spinach, coconut milk) topped with coconut flakes
• Lunch: Stuffed sweet potato with sautéed mushrooms, wilted greens, and coconut yogurt sauce
• Dinner: Roasted vegetable medley (sweet potatoes, carrots, onion substitutes if tolerated) with fresh herbs

Day 4

• Breakfast: Sweet potato hash with mushrooms, spinach, and a side of sliced avocado
• Lunch: Vegetable soup with vegetable broth, zucchini, mushrooms, carrots, and herbs
• Dinner: Spaghetti squash “noodles” tossed with sautéed greens, mushrooms, and a coconut-based “cream” sauce

Day 5

• Breakfast: Coconut yogurt parfait with berries and a sprinkle of cinnamon
• Lunch: Mixed greens salad with roasted zucchini, beet slices, and a simple olive oil–lemon dressing
• Dinner: Roasted portobello mushrooms stuffed with cauliflower rice, onions (if tolerated), and spinach

Day 6

• Breakfast: Sweet potato toast with sliced avocado and a sprinkle of sea salt
• Lunch: Broccoli soup (blended broccoli, coconut milk, herbs) and a small side salad
• Dinner: Roasted root vegetables (carrots, parsnips, beets) drizzled with coconut oil and served with sautéed kale

Day 7

• Breakfast: Smoothie bowl with frozen berries, greens, coconut milk, topped with coconut flakes
• Lunch: Salad with roasted veggies (leftovers encouraged), avocado, and vinaigrette
• Dinner: Baked spaghetti squash topped with sautéed mushrooms, spinach, and an herbed coconut sauce

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

1. Plan Ahead: Make a shopping list and meal prep to ensure you have AIP-compliant foods ready to go.
2. Batch Cooking: Roast multiple trays of vegetables or prepare big batches of soup on weekends to save time on busy weekdays.
3. Dine Out Strategically: Research menus beforehand or call the restaurant to discuss ingredient options. Focus on simple vegetable dishes.
4. Stay Positive: This approach can be restrictive, but focus on what you can eat and the potential health benefits.
5. Keep a Journal: Note any reactions to newly introduced foods and monitor energy levels, digestion, and other symptoms.

Final Thoughts

Following a vegan AIP meal plan for 7 days can be challenging, but the potential health benefits may make it worthwhile. By eliminating potentially inflammatory foods and emphasizing nutrient-dense produce, you might reduce inflammation, improve gut health, and increase energy. Use our sample meal plan and shopping list as a starting point for your journey, and be sure to adjust based on your individual needs and preferences.

Disclaimer: This information is for educational purposes and does not substitute medical advice. Always consult a qualified healthcare provider or dietitian before making changes to your diet, especially if you have a pre-existing health condition.