7 Day Ketogenic Autoimmune Protocol (AIP) Meal Plan with Shopping List
Are you someone who is suffering from autoimmune disorders and trying to follow a low-carb, high-fat ketogenic diet? The Autoimmune Protocol (AIP) diet can be a great addition to a ketogenic diet to manage your autoimmune disease. The AIP diet is designed to reduce inflammation, eliminate food sensitivities, and support gut health. In this article, we will discuss a 7-day meal plan that combines both AIP and ketogenic diets while providing a shopping list to help you get started on your wellness journey.
What is the Autoimmune Protocol (AIP) Diet?
The Autoimmune Protocol (AIP) diet is a way of eating that eliminates food groups known to trigger inflammation and sensitivities. It is a stricter form of the Paleo diet, which avoids grains, dairy, legumes, and processed foods. AIP eliminates these foods as well as nightshades, nuts, and eggs. By removing foods that are known to cause inflammation, the body can heal, and you can manage autoimmune symptoms.
While the AIP diet may seem restrictive, it allows for a wide variety of nutrient-dense foods such as grass-fed meats, wild-caught fish, vegetables, and fruits. It also encourages the consumption of healthy fats such as avocado, coconut oil, and olive oil. These foods provide the body with essential nutrients and can help reduce inflammation.
It is important to note that the AIP diet is not a one-size-fits-all approach. It may not be suitable for everyone, and it is recommended to consult with a healthcare professional before starting the diet. Additionally, it is essential to ensure that you are getting enough calories and nutrients while following the AIP diet to avoid any nutrient deficiencies.
How Does the Ketogenic Diet Work with AIP?
The ketogenic diet is a low-carb, high-fat, moderate protein diet that aims to get your body into a state of ketosis where it burns ketones for fuel instead of glucose. By following a ketogenic diet, you can reduce inflammation, increase mental clarity, improve energy levels, and support weight loss. The AIP diet combines well with the ketogenic diet because both diets focus on eliminating processed foods and increasing nutrient-dense whole foods.
Additionally, the ketogenic diet can help support the AIP diet by providing a wider range of food options. The AIP diet can be restrictive, and some people may struggle to find enough variety in their meals. By incorporating the ketogenic diet, individuals can include healthy fats and proteins from sources such as avocados, nuts, and grass-fed meats, which can help to keep meals interesting and satisfying.
However, it is important to note that the ketogenic diet may not be suitable for everyone, especially those with certain medical conditions such as liver or kidney disease. It is always recommended to consult with a healthcare professional before starting any new diet or making significant changes to your current diet.
Benefits of Combining AIP and Ketogenic Diets
When you combine AIP and ketogenic diets, you provide your body with nutrient-dense whole foods that decrease inflammation, support gut health, and encourage weight loss. The benefits of this combination are many, including lower blood sugar levels, more stable energy, and fewer autoimmune symptoms. In addition, the combination of these diets can help to reduce chronic systemic inflammation.
One of the key benefits of combining AIP and ketogenic diets is that it can help to improve brain function. The healthy fats and nutrient-dense foods in these diets provide the brain with the fuel it needs to function optimally. This can lead to improved cognitive function, better memory, and increased focus and concentration.
Another benefit of combining AIP and ketogenic diets is that it can help to improve overall cardiovascular health. The healthy fats in these diets can help to reduce inflammation in the arteries and improve cholesterol levels. This can lead to a reduced risk of heart disease, stroke, and other cardiovascular conditions.
How to Meal Plan for AIP and Ketogenic Diets
Meal planning is an important part of following a ketogenic AIP diet. To help you get started, we have created a 7-day meal plan that will help you stay on track with your health goals. Before beginning the meal plan, it is important to understand what you can and cannot eat. We recommend using resources like AIP books and websites to become familiar with the protocol.
When meal planning for AIP and ketogenic diets, it is important to focus on nutrient-dense foods that are low in carbohydrates. This can include a variety of vegetables, healthy fats, and high-quality proteins. It is also important to pay attention to portion sizes and to avoid processed foods and sugars.
In addition to meal planning, it can be helpful to prepare meals in advance to ensure that you have healthy options available throughout the week. This can include batch cooking and freezing meals, as well as prepping ingredients in advance to make meal preparation easier and more efficient.
Tips for Grocery Shopping on AIP and Ketogenic Diets
When shopping for the meal plan, it is important to read labels carefully and understand which foods are AIP-approved and ketogenic. We recommend sticking to fresh produce, grass-fed and pasture-raised meats and eggs, wild-caught seafood, healthy fats like avocado and coconut oil, and nuts in moderation. These tips will ensure you’re purchasing the right foods and sticking to your protocol.
It is also important to avoid processed foods, grains, legumes, and dairy products, as they are not allowed on the AIP and ketogenic diets. When shopping for packaged foods, make sure to check the ingredient list for any hidden sugars, additives, or preservatives. It may take some extra time and effort to find the right products, but it will be worth it in the long run for your health and well-being.
Day 1 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
It’s important to have variety in your diet, especially when following a strict protocol like AIP and ketogenic. Here is a sample meal plan that provides you with a variety of food options:
- Breakfast: Sweet Potato Hash with Bacon
- Lunch: Mixed Green Salad with Chicken
- Dinner: Coconut Curry Chicken with Zucchini Noodles
- Snack: Cucumber with Guacamole
It's important to note that this meal plan is just a starting point and can be adjusted to fit your individual needs and preferences. For example, if you don't eat meat, you can substitute the chicken in the salad for tofu or tempeh. Additionally, if you have a nut allergy, you can replace the guacamole with a different snack option like sliced apples with sunflower seed butter. Remember to listen to your body and make adjustments as needed.
Day 2 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
Here is another day of meal plan options:
- Breakfast: Broiled Grapefruit with Bacon
- Lunch: Slow Cooker Beef Stew
- Dinner: Stuffed Bell Peppers with Ground Beef
- Snack: Carrot Sticks with Almond Butter
It is important to note that this meal plan is designed for individuals who are looking to maintain a healthy weight and lifestyle. It is recommended to consult with a healthcare professional or registered dietitian before starting any new meal plan or making significant changes to your diet. Additionally, it is important to listen to your body and make adjustments as needed to ensure that you are meeting your individual nutritional needs.
Day 3 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
Maintaining a healthy diet can be challenging, but by making a plan and sticking to it, you can make it easier for yourself to stay on track. Here are the meal options for day 3:
- Breakfast: Breakfast Porridge with Cinnamon and Coconut Flakes
- Lunch: Chicken and Kale Soup
- Dinner: Lemon Garlic Salmon with Roasted Vegetables
- Snack: Zucchini Chips with Apple Cider Vinegar Dip
It is important to note that these meals are not only healthy, but also delicious. The Breakfast Porridge is a warm and comforting meal that will keep you full until lunchtime. The Chicken and Kale Soup is packed with nutrients and is a great option for a light and satisfying lunch. The Lemon Garlic Salmon with Roasted Vegetables is a flavorful and filling dinner that is easy to prepare. Lastly, the Zucchini Chips with Apple Cider Vinegar Dip is a crunchy and refreshing snack that is perfect for satisfying your cravings.
Remember, sticking to a healthy meal plan is not just about the food you eat, but also about the portions you consume. Make sure to measure your portions and avoid overeating. Additionally, staying hydrated is crucial for maintaining a healthy diet. Drink plenty of water throughout the day to keep your body hydrated and energized.
Day 4 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
Sticking to your meal plan becomes easier as you progress through your week and see results. Here are the meal plan options for day 4:
- Breakfast: Blueberry Smoothie with Coconut Milk and Collagen
- Lunch: Turkey Roll-Ups with Avocado and Cucumber
- Dinner: Pork Chops with Balsamic Glaze and Roasted Brussels Sprouts
- Snack: Broiled Grapefruit with Honey and Cinnamon
Day 5 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
By day 5, your body is settling into your new diet and your taste buds should be adjusting to eating more whole foods. Here are the meal plan options for day 5:
- Breakfast: Scrambled Eggs with Basil Pesto
- Lunch: Tuna Salad with Cucumber Cups
- Dinner: Meatballs with Marinara and Spaghetti Squash
- Snack: Blueberry Muffin Balls with Coconut Butter
Day 6 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
Feeling more energized and lighter can be some of the benefits of following a ketogenic AIP diet. Here are the meal plan options for day 6:
- Breakfast: Breakfast Casserole with Sweet Potatoes and Sausage
- Lunch: Grilled Chicken Salad with Avocado and Lime Dressing
- Dinner: Stuffed Squash with Ground Turkey and Spinach
- Snack: Dried Apple Rings with Almond Butter
Day 7 Meal Plan: Breakfast, Lunch, Dinner, and Snacks
Congratulations on making it to day 7! You’ve successfully completed a week of eating AIP and ketogenic foods. Here are the meal plan options for your last day:
- Breakfast: Raspberry Chia Seed Pudding
- Lunch: Beef and Butternut Squash Chili
- Dinner: Lemon Garlic Shrimp and Broccoli with Cauliflower Rice
- Snack: Apple Slices with Almond Butter
Conclusion
By following this 7-day AIP and Ketogenic meal plan, you can reduce inflammation, promote healing, and support weight loss. The combination of both diets will provide you with the nutrients your body needs to function correctly. Make sure to carefully read food labels, stock up on the right kinds of foods, and plan out meals in advance to make the transition to a ketogenic AIP diet more manageable.
