The autoimmune diet, or AIP, is a highly effective tool for managing chronic inflammation associated with autoimmune diseases.
I’ve previously provided you with an AIP diet food list – all the foods you can eat and all the foods you should avoid – in this AIP cheat sheet.
However, I still get people asking me to provide them with an example of an AIP meal plan.
Specifically, what exactly would one’s meals look like throughout the course of an entire day?
In this post, I share with you an example AIP meal plan for 1 day, links to several tasty recipes from some of my AIP friends, as well as tips for batch cooking your weekly AIP meals.
Let’s dive in…
Tips for Batch Cooking a Tasty AIP Diet Meal Plan
I generally teach the “plan – shop – prepare” method for meal planning, batch cooking and AIP compliance – I wrote a detailed article about that strategy here.
Here’s the strategy in a nutshell:
*Prepare for at least 1 week’s worth of meals at a time.
*To plan each day’s meal, search the internet for AIP diet recipes that you will enjoy.
*Keep in mind that left overs are awesome for subsequent meals, breakfast, lunch or dinner. You don’t need to prepare a new dish for every single meal of the week. Also, AIP diet breakfast’s don’t have to be traditional breakfast foods – leftovers are awesome in the morning too!
*You also may want to choose recipes where you use similar ingredients throughout the week so you don’t have to purchase a million different items at the store.
*Keep track of each day’s meals and recipes in a spreadsheet.
*In this spreadsheet, also link to the recipe you have chosen.
*Make a master list of all the ingredients for each meal you will need to purchase – this is now your grocery shopping list.
*Take your grocery list to the store and buy everything you need (but nothing that wasn’t on the list).
*When back at home with all of your ingredients, choose a few hour window to dedicate to batch cooking and prepping meals and snacks. I usually like to do all of this on a Sunday so I am prepared for the entire week.
*Wash, cut and shop any veggies or herbs and store them in containers easy to grab them from. If you are using veggies as snacks on the go, put them in little baggies or whatever other container you choose so they will be ready for the week.
*Start batch cooking all the meals for the week. Start with the meals that require similar ingredients.
*Also prep meals with similar cooking methods at the same time. For example, if you are going to use the oven to bake 2-3 things, prep them all at the same time and throw them in the oven together. If you are going to use the grill to cook three different meats then throw them all on the grill together at the same time.
*For meals going in the slow cooker, you may want to prep and get that started first because that will likely be going for 4-8 hours, depending upon what you’re making.
*Once your meals are done, package in portion sized, or family-sized containers, whatever works best for you and your family.
*For meals that will be consumed in the next day or two you can store them right in the refrigerator. For meals that will be eaten three or more days later, you may want to store in the freezer and remove the day before.
*Clean up as you go so you aren’t left with a giant mess you’re too exhausted to clean up.
*Be sure to have AIP diet snacks pre-packaged and ready to go in case you’re in a hurry or you find yourself feeling “hangry” – you know, where you are so hungry that you could bite someone’s head off?
Hopefully, this strategy will make you more comfortable with the thought of meal planning and batch cooking your AIP meals and snacks for the week.
AIP Meal Plan: A Day in the Life
Here’s an example of what 1 day following an autoimmune paleo menu might look like for you.
- Chicken Pot Pie Soup
- 1 apple
- Cucumbers, carrots and celery w/ Guacamole
Drinks Throughout the Day:
- Hot water with lemon
- San Pellegrino mineral water
- Spring water
- Bone broth
I realize this is only 1 day’s worth of AIP recipes and meal plan, but I think it should be enough for you to discover what an AIP meal looks like and what stringing together a bunch of those meals looks like over the course of the day.
Hopefully my tips above gave you an effective strategy you won’t be overwhelmed to use to batch cook and prepare a week’s worth of AIP meals.
But if you think you’d like more help, I do have a suggestion…
Need More AIP Meal Planning Help?
Planning for an AIP diet meal plan is easy in theory, but the process can still be overwhelming for most of us.
If you need a little more help beyond this 1 day meal plan you can check out this awesome resource.
You can use this service to completely plan out your AIP meals for the week and it will even provide you with AIP compliant recipes right at the click of a button.
That certainly takes some of the stress and hard work out of eating AIP.
The best part is, while you can choose an AIP option, this service is awesome for any way of eating.
So, if your husband and kids aren’t as strict as you, you can also meal plan their week using different built in options.
Each meal plan you customize will be personal and individualized to YOU and your needs.
Wait no, I lied – the BEST part of this service is that, based on what meals you choose for the week, it actually automatically spits out a shopping list for everything you’ll need.
Just print it out and go!
I have a handful of my 1-on-1 clients using this right now and they swear by it – when life gets busy with work and family, your autoimmunity is already slowing down your body and mind – why not try this service and see how it makes your life easier?
Check out my 3-step strategy for reversing autoimmunity your doctor doesn’t tell you about in my new program, The Autoimmune Recovery Project.
You’ll be glad you did…