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

If you're someone who suffers from an autoimmune disease, then you know that managing your symptoms can be a constant struggle. However, studies have shown that adopting the Autoimmune Protocol (AIP) diet can significantly help reduce inflammation and alleviate symptoms of various autoimmune diseases. This diet focuses on eliminating foods that may trigger inflammation and instead emphasizes nutrient-rich foods that promote healing. Coupling the AIP diet with a low-carb approach can amplify the benefits even further. In this article, we'll take a comprehensive look at everything you need to know about the 7 day low-carb AIP meal plan, including its benefits, how to plan meals, and grocery shopping tips to make it easier.

What is the Autoimmune Protocol (AIP)?

The AIP diet is an elimination-style diet that emphasizes nutrient-dense whole foods while removing potential triggers for inflammation. The diet is split into two phases: an elimination phase of at least 30 days, where you remove potentially inflammatory foods, and a reintroduction phase where you slowly add back certain foods to help determine which ones may be causing aggravations. The goal of the AIP diet is to identify and eliminate personal food triggers that contribute to autoimmune symptoms, ranging from joint pain to skin irritations and digestive issues.

Research has shown that the AIP diet can be effective in reducing inflammation and improving symptoms in individuals with autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. However, it is important to note that the AIP diet is not a cure for autoimmune diseases and should be used in conjunction with medical treatment. It is also important to work with a healthcare professional or registered dietitian to ensure that the diet is nutritionally balanced and meets individual needs.

The Benefits of a Low Carb AIP Meal Plan

By coupling the AIP diet with a low-carb approach, you create a perfect storm for helping to alleviate symptoms of autoimmune diseases. Low-carb diets have been shown to help control blood sugar levels, reduce inflammation, and even aid in weight loss. When the two diets are used together, it can help provide a more significant reduction in inflammation and symptoms.

In addition to the benefits mentioned above, a low-carb AIP meal plan can also help improve gut health. By eliminating processed foods and focusing on whole, nutrient-dense foods, you can promote the growth of beneficial gut bacteria and reduce the risk of gut dysbiosis. This can lead to improved digestion, better nutrient absorption, and a stronger immune system.

Understanding Carbohydrates and their Effect on Autoimmune Diseases

Carbohydrates are an essential macronutrient that our body converts into glucose to provide energy. However, not all carbohydrates are created equal; some are more complex and take longer for our body to break down, while others – like sugar – are simple and easier to metabolize, leading to blood sugar spikes and inflammation. By eating a low-carb diet, you inevitably reduce the number of simple carbohydrates that your body has to process, helping to reduce inflammation and regulate blood sugar levels.

Research has shown that a low-carb diet can also have a positive impact on autoimmune diseases. Autoimmune diseases occur when the immune system mistakenly attacks healthy cells in the body. Inflammation is a common symptom of autoimmune diseases, and by reducing inflammation through a low-carb diet, individuals with autoimmune diseases may experience a reduction in symptoms.

It is important to note that not all individuals with autoimmune diseases should follow a low-carb diet. Each person's dietary needs are unique, and it is important to consult with a healthcare professional before making any significant changes to your diet. Additionally, it is important to focus on consuming healthy, complex carbohydrates such as fruits, vegetables, and whole grains, rather than simply cutting out all carbohydrates from your diet.

How to Plan a Low-Carb AIP Meal Plan for 7 Days

When planning a 7-day low-carb AIP meal plan, it's essential to consider your dietary restrictions, food preferences, and schedule. Start by creating a list of AIP-approved foods, including protein sources like grass-fed beef, wild-caught fish, and poultry, as well as vegetables that meet the AIP criteria, like leafy greens, cruciferous vegetables, and root vegetables. Make sure to include healthy fats like avocado and olive oil. Next, plan out your meals and snacks, including breakfast, lunch, and dinner options, and allow for meal prep time on the weekends. Finally, create a shopping list of all the ingredients you'll need for the week ahead.

It's important to note that when following a low-carb AIP meal plan, it's recommended to limit your intake of high-carb fruits like bananas, mangoes, and pineapples. Instead, opt for low-carb fruits like berries, which are also rich in antioxidants and other beneficial nutrients. Additionally, it's important to pay attention to portion sizes and avoid overeating, as even AIP-approved foods can contribute to weight gain if consumed in excess.

Another helpful tip when planning a low-carb AIP meal plan is to incorporate a variety of herbs and spices to add flavor to your meals. Not only do herbs and spices enhance the taste of your food, but they also have anti-inflammatory properties that can support your overall health and well-being. Some AIP-friendly herbs and spices to try include turmeric, ginger, rosemary, and thyme.

Breakfast Ideas for a Low-Carb AIP Meal Plan

Breakfast is an important meal that kickstarts your day. Here are some low-carb AIP-approved breakfast ideas:

Roasted sweet potato hash and sausage
Green smoothie with kale, cucumber, and avocado
Scrambled eggs with spinach and mushrooms
Homemade chicken and veggie soup

Lunch Recipes for a Low-Carb AIP Meal Plan

Lunch is an opportunity to fuel your body through the rest of the day.

Grilled salmon salad with mixed greens and avocado dressing
Cauliflower rice stir fry with veggies and chicken
Baked sweet potato topped with ground turkey and salsa
Collard green wraps with grass-fed beef and guacamole

Dinner Recipes for a Low-Carb AIP Meal Plan

Dinner should be the last meal of the day and should provide enough sustenance to prepare you for restful sleep.

Roasted butternut squash soup with shrimp
Cabbage and pork stir fry with coconut aminos
Grilled chicken with roasted root veggies
Baked spaghetti squash with turkey meatballs and tomato sauce

Snacks and Desserts for a Low-Carb AIP Meal Plan

Snacks and desserts should still be kept low in carbohydrate and high in nutrient density.

Baked sweet potato chips with guacamole
Crispy roasted kale chips
Cinnamon and ginger-spiced baked apples
Coconut milk and berry smoothie

How to Stay on Track with Your Low-Carb AIP Meal Plan

It's essential to stay on track with your low-carb AIP meal plan, especially during the 30-day elimination phase. Some tips to help keep you on track include meal prep, setting up a meal calendar, finding accountability through friends or social media, and seeking out AIP-approved restaurants when eating out.

Tips for Grocery Shopping for Your Low-Carb AIP Meal Plan

When grocery shopping for your low-carb AIP meal plan, focus on purchasing fresh, whole foods and avoiding processed foods. Stick to your list, so you don't get distracted by impulse buys, and try to repurpose ingredients throughout the week to save money.

Sample 7 Day Low Carb Autoimmune Protocol (AIP) Meal Plan with Shopping List

Below is a sample 7-day low-carb AIP meal plan with a corresponding shopping list:

Monday

Breakfast: Green smoothie with kale, cucumber, and avocado
Lunch: Grilled salmon salad with mixed greens and avocado dressing
Dinner: Roasted butternut squash soup with shrimp

Tuesday

Breakfast: Roasted sweet potato hash with sausage
Lunch: Cauliflower rice stir fry with veggies and chicken
Dinner: Cabbage and pork stir fry with coconut aminos

Wednesday

Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Baked sweet potato topped with ground turkey and salsa
Dinner: Grilled chicken with roasted root veggies

Thursday

Breakfast: Homemade chicken and veggie soup
Lunch: Collard green wraps with grass-fed beef and guacamole
Dinner: Baked spaghetti squash with turkey meatballs and tomato sauce

Friday

Breakfast: Steamed broccoli with homemade mayo dressing
Lunch: Chicken salad with mixed greens and olive oil dressing
Dinner: Pan-seared salmon with herb butter and roasted veggies

Saturday

Breakfast: Coconut flour pancakes with berries and coconut cream
Lunch: Zucchini noodles with seafood and pesto sauce
Dinner: Grass-fed beef burgers with sweet potato fries

Sunday

Breakfast: Breakfast burrito with grain-free tortilla and eggs
Lunch: Tuna salad with mixed greens and balsamic vinaigrette
Dinner: Lemon herb chicken with roasted brussels sprouts

Modifications for Different Dietary Restrictions in a Low-Carb AIP Meal Plan

While the low-carb AIP diet is inherently restrictive, there are still options for those following different dietary restrictions. For example, if you're vegan, you can swap out animal-based proteins for plant-based ones like lentils and beans. Additionally, those with nut allergies can replace nut-based ingredients with alternatives like coconut flour and coconut milk.

Success Stories from People Who Tried the Low-Carb AIP Meal Plan

There have been numerous success stories from individuals who have tried the low-carb AIP meal plan. They've reported significant improvements in energy levels, reduced inflammation, and a decrease in overall symptoms associated with autoimmune diseases. Of course, every individual's results may vary since autoimmune diseases can manifest differently in different people.

Expert Opinions on the Effectiveness of the Low-Carb AIP Diet

There's growing scientific evidence supporting the effectiveness of the AIP diet and the additional benefits that coupling a low-carbohydrate approach can provide. Experts around the world have touted the diet as a game-changer for those with autoimmune diseases and emphasize that it's essential to work with a qualified healthcare practitioner before starting the diet to ensure that it's the right approach for you.

In conclusion, a low-carb AIP meal plan is a perfect approach to help alleviate symptoms of autoimmune diseases. It's essential to tailor your meal plan to your unique needs and preferences and constantly check in with a healthcare professional to make sure that you're on the right track. With a little planning and patience, you'll be well on your way to feeling better and living a more vibrant life!