Autoimmune Protocol Community 2 & 3-week Meal Plans€¦ · Autoimmune Protocol Community 2 & 3-week Meal Plans . The Autoimmune Protocol The Autoimmune Protocol ... strict paleo

Autoimmune Protocol Community

2 & 3-week Meal Plans

The Autoimmune Protocol The Autoimmune Protocol (AIP) is about more than just food. It also includes lifestyle elements like good sleep habits, stress management and appropriate physical activity. But this is a menu plan. So let’s talk food~!

You can learn everything you need to know about the science behind the AIP in Dr. Sarah Ballantyne’s book The Paleo Approach. According to Sarah, “the first dietary recommendation for those with autoimmune disease is to adhere to a strict paleo diet with no cheating”. A strict paleo diet means removing:

Grains, legumes, dairy, refined sugars, modern vegetable oils, processed food, and food chemicals.

On the AIP, also omit:

Eggs Nuts All seeds including cocoa, coffee and seed-based spices Nightshades (that means no potatoes, tomatoes, eggplants, peppers, cayenne, tomatillos, goji berries or spices

derived from peppers, like paprika) Potential Gluten Cross-Reactive Foods Fructose consumption in excess of 20g per day Alcohol NSAIDS (like aspirin or ibuprofen) Non-nutritive sweeteners (including stevia) Emulsifiers, thickeners, and all food additives

The AIP is an elimination diet, which means that, in time, many people are able to reintroduce some foods that are initially off-limits. The AIP can seem overwhelming at first, but lots of people are doing it (and thriving~). To make the transition to the AIP lifestyle easier, 18 seasoned AIP bloggers have gathered 92 of our favorite easy-to-make recipes and organized them into a menu plan for you~.

http://amzn.to/1NX61EU

http://amzn.to/1NX61EU

http://www.thepaleomom.com/2012/09/the-whys-behind-the-autoimmune-protocol-nuts-and-seeds.html

http://www.thepaleomom.com/2012/09/the-whys-behind-the-autoimmune-protocol-nuts-and-seeds.html

http://www.thepaleomom.com/2012/07/pros-and-cons-of-coffee.html

http://www.thepaleomom.com/2012/07/spices-on-autoimmune-protocol.html

http://www.thepaleomom.com/2012/08/the-whys-behind-autoimmune-protocol.html



http://www.thepaleomom.com/2013/03/gluten-cross-reactivity-update-how-your-body-can-still-think-youre-eating-gluten-even-after-giving-it-up.html

http://www.thepaleomom.com/2012/11/the-whys-behind-the-autoimmune-protocol-alcohol.html

http://www.thepaleomom.com/2013/03/teaser-excerpt-from-the-paleo-approach-the-trouble-with-stevia.html

Contributors A Clean Plate

Adventures in Partaking

A Squirrel in the Kitchen

Autoimmune Paleo

Beyond the Bite

Comfort Bites

Eat Heal Thrive

Enjoying This Journey

Healing Family Eats

It’s Me, Charlotte!

Joanna Frankham

Paleo Cajun Lady

petra8paleo

Phoenix Helix

Provincial Paleo

Sweet Treats

The Bacon Mum

The Paleo Mom

Created by Petra Chambers-Sinclair of petra8paleo

http://www.acleanplate.com/

http://adventuresinpartaking.blogspot.ca/

http://asquirrelinthekitchen.com/

http://autoimmune-paleo.com/

http://www.beyondthebite4life.com/

http://www.comfortbites.co.uk/

http://eathealthrive.ca/

http://enjoyingthisjourney.com/

http://healingfamilyeats.com/

http://itsmecharlotte.com/

http://www.joannafrankham.com/

http://www.paleocajunlady.com/

http://petra8paleo.com/

http://www.phoenixhelix.com/

http://www.provincialpaleo.com/

http://sweettreatsmore.com/

http://www.thebaconmum.com/

http://www.thepaleomom.com/2012/06/recipe-best-creamy-coleslaw.html

http://petra8paleo.com/

How to Use the Menu Plans The following recipes have been offered by members of the Autoimmune Protocol (AIP) blogging community as

a gift to those who feel they need a helping hand with menu planning for their AIP adventure.

These menu plans contain links to recipes on contributor’s blogs. Therefore, the recipes are not standardized

in terms of quantities, but they are all AIP-compliant and created by people who are living the AIP lifestyle on

a daily basis.

The first 2-week Menu Plan is an ideal.

This is the way we’d all eat if we had a personal chef. Or, for those of us who love cooking (and not all of us

do), if we had time to play around

in the kitchen as much as we like.

In reality, seasoned AIPers have

busy lives (and autoimmune

conditions) to manage, and we rely

on planned leftovers and a rotation

of our favorite & quick-to-make

recipes to make the AIP work. This

is where menu planning becomes

highly personalized, as we each

have different tastes with regard to

how much variety we consider

desirable and how much energy we

can allocate to food preparation.

Some people start modestly, by mastering 3 or 4 nutrient-dense

and tasty recipes for a quick rotation with lots of planned leftovers.

Once energy levels improve on the AIP, the extra energy can be re-

invested into expanding the recipe repertoire.

Therefore, the second 3-week menu plan takes exactly the same

recipes and includes planned leftovers, so that a similar amount of

cooking provides an additional week of nutrient-dense & healing

eating. One could easily stretch these recipes to 4 weeks by

incorporating even more planned leftovers, including using your

freezer to create ready-made meal components for the future.

Favorite AIP recipes and planned leftovers is where your customized

AIP lifestyle starts to evolve.

The final 2-week menu plan is blank, to

allow you to create your own AIP. Start

modestly, with foods that appeal to you.

Go for nutrient-density and variety. Plan

leftovers. Let the healing begin~.

An ‘Ideal’ 2-Week AIP Menu Plan Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Breakfast Pork &

Leek Burger,

Broccolini & Pear Blueberry

Smoothie

One-pot Chicken

Veggie Soup &

London Fog Latte

Peach & Ginger

‘Oatmeal’ with Bacon

Apple & Bacon

Loaded Sweet

Potato & No-fail Sauerkraut

Salmon Cakes,

Breakfast Hash

Casserole & Cranberry

Applesauce

Apple-spiced

Breakfast Patties &

Bubble & Squeak

Hidden Liver Mediterranean

Turkey Burgers,

Greens & Anchovies & a Cranberry

Energizer Smoothie

Lunch

Steak Salad with Arugula

Fish Tacos Hidden Liver Meatballs (or Best Party

Meatballs) & Avo-lemon-

dill Dip with crudités

Tuna Salad Wraps & Roasted

Squash Soup with

Thyme

Balsamic Wings & Turnip,

Radish & Fennel

Saute

Coconut Shrimp Curry with

Cauliflower Rice

Pumpkin Sausage Soup & Colourful

Kale Salad

Dinner

BBQ Apple Ribs & Savoy

Cabbage with Cream

Sauce

Lamb Stew with Black Olives,

Crushed Roots & Cabbage &

Avocado Salad with

Blood Orange Vinaigrette

Tarragon Beef Stew & Pomegranate

Avocado Salad

Spaghetti Bolognese & Roasted

Asparagus with Bitter Lemon

Pesto

Hawaiian Pork Roast & Roasted

Golden Beet Salad

Meatzza con Palmitos &

Crispy Baked Collard

Chips

Ginger Turmeric Roast

Chicken, Cream of Broccoli Soup

& Grapefruit Avocado Kale

Salad

http://comfortbites.blogspot.co.uk/2014/07/breakfast-pork-and-leek-burgers.html




http://autoimmune-paleo.com/broccolini-with-garlic-chips-and-coconut-pesto/

http://sweet-treats-baking.blogspot.com/2014/05/pear-blueberry-smoothie-gf.html



http://itsmecharlotte.com/2015/01/27/one-pot-chicken-veggie-soup-aippaleo/




http://petra8paleo.com/2014/12/10/london-fog-latte-aip-wahlspaleo/


http://healingfamilyeats.com/peach-and-ginger-oatmeal-aip/



http://asquirrelinthekitchen.com/aip-apples-and-bacon-loaded-sweet-potato-egg-free-breakfast-alternative/





http://www.phoenixhelix.com/2013/05/08/no-fail-no-pound-sauerkraut/


http://thepaleopartridge.com/salmon-cakes-aip-paleo-scd/


http://asquirrelinthekitchen.com/aip-paleo-breakfast-hash-casserole-with-butternut-squash-cilantro/



http://www.paleocajunlady.com/aip-paleo-slow-cooker-cranberry-applesauce-recipe/


http://www.adventuresinpartaking.blogspot.ae/2015/01/apple-spice-breakfast-patties.html




http://thepaleopartridge.com/bubble-and-squeak-paleo-aip/


http://beyondthebite4life.blogspot.com/2014/12/hidden-liver-mediterranean-turkey.html




http://petra8paleo.com/2014/06/08/greens-my-top-10-ways-to-eat-them/


http://beyondthebite4life.blogspot.com/2014/11/energizing-cranberry-smoothie-aip.html



http://www.phoenixhelix.com/2014/06/01/steak-salad-with-arugula/



http://www.paleocajunlady.com/aip-paleo-fish-tacos-recipe/

http://www.provincialpaleo.com/hidden-liver-meatballs/


http://itsmecharlotte.com/2014/11/25/the-best-party-meatballs-ever-aippaleo/


http://thepaleopartridge.com/avo-lemon-dill-dip-paleo-aip/


http://itsmecharlotte.com/2014/10/20/tuna-salad-wraps/


http://healingfamilyeats.com/roasted-squash-soup-with-thyme-aip/




http://enjoyingthisjourney.com/balsamic-wings/


http://autoimmune-paleo.com/turnip-radish-and-fennel-saute/




http://www.phoenixhelix.com/2014/08/24/sweet-coconut-shrimp-curry/



http://www.phoenixhelix.com/2015/02/07/4-flavors-of-cauliflower-rice/


http://beyondthebite4life.blogspot.com/2015/01/paleo-pumpkin-sausage-soup-aip.html


http://asquirrelinthekitchen.com/aip-colorful-nutrient-dense-fresh-kale-salad/


http://www.thebaconmum.com/bbq-apple-ribs/


http://www.provincialpaleo.com/savoy-cabbage-with-cream/





http://healingfamilyeats.com/lamb-stew-with-black-olives-and-rosemary-aip-gaps/



http://healingfamilyeats.com/crushed-roots-with-herbs-aip-gaps/


http://autoimmune-paleo.com/cabbage-and-avocado-salad-with-blood-orange-vinaigrette/






http://enjoyingthisjourney.com/tarragon-beef-stew/


http://enjoyingthisjourney.com/pomegranate-avocado-salad/



http://www.acleanplate.com/2014/06/15/bolognese/


http://petra8paleo.com/2014/05/30/roasted-asparagus-with-bitter-lemon-pesto-aip-wahlspaleo/





http://beyondthebite4life.blogspot.com/2014/12/hawaiian-pork-roast-aip.html


http://enjoyingthisjourney.com/roasted-golden-beet-salad/



http://comfortbites.blogspot.co.uk/2014/07/aip-paleo-meattzza-con-palmitos.html



http://beyondthebite4life.blogspot.com/2015/01/Paleocollardchips.html




http://enjoyingthisjourney.com/ginger-turmeric-chicken/




http://autoimmune-paleo.com/cream-of-broccoli-soup/


http://sweet-treats-baking.blogspot.com/2015/01/grapefruit-avocado-kale-salad-aip.html



Ideal Plan

Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Overnight

Slow-Cooker Short-Ribs

& Sweet Potato Hash

Broccoli

Bacon Stuffed Portobellos

& Berry Fudge

Sneaky

Sliders & Tapioca Squash

Porridge

Stuffed

Acorn Squash & Guacamole

Chicken,

Bacon, Kale & Spaghetti

Squash Hash & Raspberry

Turmeric Collagen

Shake

Spanakopita

Pie & a Hot Woman Shake (Hot

men: use alternate tea)

Stuffed

Sweet Potatoes

Lunch

Chicken

Liver Fried Rice & Radish

Mango Salad

Tuna

Cucumber Basil Bites & Celeriac

& Pear Soup

Pork Liver &

Bacon Pate (or Herbed Chicken

Liver Pate), Plantain Crackers &

Berry Gummies

Thai-

inspired Turkey Meatball &

Coconut Curry with Cauliflower

Rice

Hidden

Veggie Meatloaf & Garlic

Rosemary Zoodles

Beef Tongue

with Chimichurri Sauce &

Spaghetti Carbonara

Inside-out

Turkey Sandwiches &

Guacamole with Cucumber

Chips

Dinner

Lamb Shanks

with Roasted Garlic &

Salad & Broccoli Mash

Slow-Cooker

Mongolian Beef, Ginger

Orange Squash Soup &

Kale with Cranberries

Slow-cooked Pork Neck,

Cucumber Peach Salsa &

Cauliflower Rice with Bok Choy

Easiest Brisket in

the World, Sichuan Ginger

Cucumber & Garlic Carrot

Soup

Salmon Fishballs

with Herby Spinach Sauce &

Cauli-squash Mash

Apple-Bacon Pork

Tenderloin, Bacon-Braised

Brussels Sprouts & Kabocha

Squash Soup

Lamb Heart,

Colcannon, Cauliflower Gravy &

Mason Jar Salad

http://petra8paleo.com/2014/09/14/biohacking-update-8%C2%BD-months-into-the-autoimmune-protocol/




http://www.acleanplate.com/2013/10/14/sweet-potato-hash/



http://petra8paleo.com/2014/05/20/broccolibaconanchovy-stuffed-portobellos/




http://petra8paleo.com/2014/10/21/fun-with-fudge/

http://petra8paleo.com/2014/10/21/fun-with-fudge/

http://www.thebaconmum.com/sneakysliders/


http://www.provincialpaleo.com/tapioca-and-squash-porridge/



http://enjoyingthisjourney.com/stuffed-acorn-squash/



http://sweet-treats-baking.blogspot.com/2014/10/simple-guac-aip.html

http://sweet-treats-baking.blogspot.com/2015/01/chicken-bacon-kale-spaghetti-squash-hash.html






http://healingfamilyeats.com/raspberry-turmeric-collagen-shake-aip/




http://petra8paleo.com/2014/09/08/spanakopita-pie-aip-low-fodmap/


http://petra8paleo.com/2015/01/20/hot-woman-shake-aip-wahlspaleo/



http://beyondthebite4life.blogspot.com/2014/11/succulent-stuffed-sweet-potatoes-aip.html



http://www.phoenixhelix.com/2013/09/01/organ-love-chicken-liver-fried-rice/



http://enjoyingthisjourney.com/radish-mango-salad/



http://comfortbites.blogspot.co.uk/2014/05/aip-paleo-tuna-cucumber-and-basil-bites.html



http://healingfamilyeats.com/celeriac-and-pear-soup-aip/



http://comfortbites.blogspot.co.uk/2014/09/pork-liver-and-bacon-pate.html


http://beyondthebite4life.blogspot.com/2015/01/paleo-herbed-chicken-liver-pate-aip.html



http://autoimmune-paleo.com/garlic-rosemary-plantain-crackers/


http://petra8paleo.com/2015/01/14/berry-gummies-werewolf-antidote/


http://comfortbites.blogspot.co.uk/2014/08/thai-inspired-turkey-meatball-and.html








http://www.thebaconmum.com/mmmm-meatloaf/



http://enjoyingthisjourney.com/garlic-rosemary-zoodles/



http://beyondthebite4life.blogspot.com/2015/01/paleo-beef-tongue-with-chimichurri.html




http://asquirrelinthekitchen.com/aip-paleo-spaghetti-squash-alla-carbonara-simple-comfort-food/


http://comfortbites.blogspot.co.uk/2015/01/inside-out-aip-paleo-turkey-sandwiches.html



http://petra8paleo.com/2015/08/11/guacamole-with-blueberries-cucumber-chips-aip/




http://comfortbites.blogspot.co.uk/2014/09/slow-cooker-garlic-lamb-shanks-with.html






http://asquirrelinthekitchen.com/aip-steamed-broccoli-mash-paleo-gaps-scd-low-histamine/


http://beyondthebite4life.blogspot.com/2015/01/paleo-slow-cooker-mongolian-beef-soy.html




http://itsmecharlotte.com/2014/11/07/orange-ginger-squash-soup-aippaleo/




http://www.phoenixhelix.com/2013/02/21/for-the-love-of-veggieskale-spotlight/


http://www.joannafrankham.com/easy-peasy-lemon-squeezey-slow-cooked-pork-neck/


http://enjoyingthisjourney.com/cucumber-peach-salsa/


http://asquirrelinthekitchen.com/aip-bok-choy-cauliflower-rice-easy-paleo-vegetable-recipe/



ttps://thissydneylife.wordpress.com/2014/07/11/the-easiest-brisket-recipe-in-the-world/



http://petra8paleo.com/2014/07/26/sichuan-ginger-cucumber-aip-wahlspaleo/



http://www.adventuresinpartaking.blogspot.ae/2015/01/garlic-carrot-soup.html



http://healingfamilyeats.com/salmon-balls-with-herby-spinach-sauce-and-cauli-squash-mash-aip/








http://www.thebaconmum.com/apple-stuffed-bacon-wrapped-pork-tenderloin/



http://www.thepaleomom.com/2011/11/recipe-bacon-braised-brussel-sprouts.html




http://enjoyingthisjourney.com/kabocha-squash-soup/



http://comfortbites.blogspot.co.uk/2014/12/slow-cooker-crockpot-lamb-hearts.html


http://healingfamilyeats.com/colcannon-aip-gaps/

http://www.thepaleomom.com/2015/05/cauliflower-gravy.html


http://petra8paleo.com/2015/02/25/mason-jar-salads-2-go/


The ‘Planned Leftovers’ 3-Week AIP Menu Plan Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Breakfast Pork &

Leek Burger,

Broccolini & Pear Blueberry

Smoothie

Leftover Breakfast

Pork & Leek

Burger, Cranberry Applesauce

& London Fog Latte

Peach & Ginger

‘Oatmeal’ with Bacon

Apple & Bacon

Loaded Sweet


Leftover Hidden

Liver Meatballs,

Breakfast Hash Casserole

Apple-spiced

Breakfast Patties &

Leftover Breakfast Hash

Casserole

Hidden Liver Mediterranean

Turkey Burgers ,

Greens & Anchovies & a Cranberry

Energizer Smoothie

Lunch

Steak Salad with Arugula

Fish Tacos

Hidden Liver Meatballs (or Best Party

Meatballs) & Avo-lemon-

dill Dip with crudités

Leftover Tarragon Beef Stew

with Cauliflower

Rice

Leftover Spaghetti Bolognese

with Mason Jar

Salad

Coconut Shrimp Curry with

Leftover Cauliflower

Rice

Leftover Roasted Squash Soup

with Thyme & Apple-spiced

Breakfast Patties

Dinner

BBQ Apple Ribs

& Savoy Cabbage with

Cream Sauce

Leftover BBQ Apple

Ribs & Cabbage & Avocado

Salad with Blood

Orange Vinaigrette

Tarragon Beef Stew &

Pomegranate Avocado Salad

Spaghetti Bolognese

& Roasted Asparagus with Bitter

Lemon Pesto

Tuna Salad

Wraps, Roasted Squash

Soup with Thyme

Hawaiian Pork Roast,

Leftover Apple & Bacon

Loaded Sweet


Ginger Turmeric

Roast Chicken, Cream of

Broccoli Soup & Grapefruit

Avocado Kale Salad





http://autoimmune-paleo.com/broccolini-with-garlic-chips-and-coconut-pesto/















































http://www.paleocajunlady.com/aip-paleo-fish-tacos-recipe/














































































Planned Leftovers Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

Overnight

Slow-Cooker Short-

Ribs & Sweet Potato

Hash

Hidden Liver

Mediterranean Turkey Burgers &

Tapioca Squash Porridge

Sneaky

Sliders, Leftover Ginger

Orange Squash Soup & Kale

with Cranberries

Stuffed

Acorn Squash

Leftover

Stuffed Acorn Squash &

& Garlic Carrot Soup

Leftover

Hidden Veggie Meatloaf &

Garlic Rosemary Zoodles

Spanakopita

Pie & a Hot Woman Shake (Hot

men: use alternate tea)

Lunch

Leftover Ginger

Turmeric Roast Chicken &

Cream of Broccoli Soup

Leftover Lamb Shanks

& Broccoli Mash

Pork Liver & Bacon Pate

(or Herbed Chicken Liver Pate),

Plantain Crackers & Berry

Gummies

Leftover Slow-

cooked Pork Neck with Cucumber

Peach Salsa & Cauliflower

Rice with Bok Choy

Hidden Veggie

Meatloaf & Garlic Rosemary

Zoodles

Leftover Salmon

Fishballs with Herby Spinach

Sauce & Cauli-squash

Mash

Inside-out Turkey

Sandwiches & Guacamole

with Cucumber Chips

Dinner

Lamb Shanks

with Roasted Garlic &

Salad & Broccoli Mash

Slow-Cooker Mongolian

Beef, Ginger Orange Squash Soup

& Kale with Cranberries

Slow-cooked Pork Neck,

Cucumber Peach Salsa &

Cauliflower Rice with Bok Choy

Easiest Brisket in

the World, Sichuan Ginger

Cucumber & Garlic Carrot Soup

Salmon Fishballs

with Herby Spinach

Sauce & Cauli-squash

Mash

Pork Tenderloin,

Bacon-Braised Brussels

Sprouts & Kabocha Squash

Soup

Lamb Heart, Colcannon,

Cauliflower Gravy & Kabocha

Squash Soup




















































































































http://www.joannafrankham.com/the-easiest-brisket-recipe-in-the-world/

































Planned Leftovers Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

One-pot

Chicken Veggie Soup

Leftover

Spanakopita Pie & Colcannon

Chicken,

Bacon, Kale & Spaghetti Squash

Hash

Broccoli

Bacon Stuffed Portobellos

& Strawberry Shortcake Fudge

Leftover

Chicken, Bacon, Kale &

Spaghetti Squash Hash &

Raspberry Turmeric

Collagen Shake

Stuffed

Sweet Potatoes

Salmon

Cakes & Bubble & Squeak

Lunch

Leftover Pork Tenderloin,

Bacon-Braised Brussels

Sprouts & Kabocha

Squash Soup

Leftover One-pot Chicken

Veggie Soup

Leftover Lamb Stew with Black

Olives & Roasted Golden Beet

Salad

Leftover Thai-inspired

Turkey Meatball & Coconut

Curry with Cauliflower

Rice

Pumpkin Sausage Soup with

Leftover Broccoli Bacon

Stuffed Portobellos

Leftover Chicken Liver Fried

Rice & Radish Mango

Salad

Tuna Cucumber Basil Bites

& Celeriac & Pear Soup

Dinner

Lamb Stew with Black Olives,

Crushed Roots & Colourful

Kale Salad

Balsamic Wings, Roasted

Golden Beet Salad & Leftover

Colourful Kale Salad

Thai-inspired Turkey

Meatball & Coconut Curry with

Cauliflower Rice

Leftover Balsamic Wings &

Turnip, Radish & Fennel

Saute

Chicken Liver Fried Rice &

Radish Mango Salad

Meatzza con Palmitos &

Crispy Baked Collard

Chips

Beef Tongue with

Chimichurri Sauce & Spaghetti

Carbonara

















http://petra8paleo.com/2014/05/08/strawberry-shortcake-fudge/

















































































































Your 2-Week AIP Menu Plan Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Lunch

Dinner

Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Lunch

Dinner

Autoimmune Protocol Community 2 & 3-week Meal Plans€¦ · Autoimmune Protocol Community 2 & 3-week Meal Plans . The Autoimmune Protocol The Autoimmune Protocol ... strict paleo

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