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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~.
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
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
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
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
Potato & No-fail Sauerkraut
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
Potato & No-fail Sauerkraut
Ginger Turmeric
Roast Chicken, Cream of
Broccoli Soup & Grapefruit
Avocado Kale Salad
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
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
Your 2-Week AIP Menu Plan Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast
Lunch
Dinner