July 11, 2019 // 25 Comments »
AIP
Disclaimer: I am not a doctor and this is not intended to diagnose or treat disease. This is purely informational. All diet changes should be discussed with a doctor.
This easy 7 day AIP meal plan will make meal planning easy! Simply prepare a few dishes from easy ingredients for a successful week!
When I first started transitioning my diet, I also picked up meal prepping. Essentially, I would spend a few hours in the kitchen on Sunday (and usually 1-2 again during the middle of the week) to make sure I had healthy food prepped and ready to go for the week. Not only does meal prep save the time of having to prep, chop and do dishes every single day, but it makes it so much easier to eat a nourishing, healing diet!
Staying prepared is one of the easiest ways to set yourself up for success and feel amazing! However, it can take a bit of guesswork in the beginning. That’s why I wanted to put together this 7 day AIP meal plan to help if you’re just getting started or need a meal prep!
Meal Prep Tips & Tricks
- Take a few hours on the weekend to prep meals. I love to take a few hours on Sunday, and maybe 1-2 hours during the middle of the week to batch cook. Not only do I go into the week feeling prepared, but I save hours in the kitchen throughout the week by doing it all at once! This takes time to get used to, but I promise, it’s a huge time saver!
- The freezer is your friend! Don’t want to eat the same meals throughout the week? Throw some of your meal prep into the freezer so you can easily rotate different foods in and out of your diet. Check out my freezer meals here!
The Breakfast Recipes
- Breakfast Sausage Chicken Poppers
- Mexican Breakfast Skillet
- Cauliflower n’oatmeal
The Main Dishes
- Ground Beef Stir Fry
- Hamburger steak
- Avocado Tuna Salad
- Spinach Avocado Chicken Burgers
- Turmeric chicken curry
The Sides & Optional Snacks
- Fresh fruit & veggies
- Sweet potato fries
- Chocolate chip protein bites (optional)
Monday
- Breakfast- Breakfast Sausage Chicken Poppers w/ fruit of choice
- Lunch- Ground Beef Stir Fry
- Dinner- Turmeric Chicken Curry
Tuesday
- Breakfast- Breakfast Sausage Chicken Poppers w/ fruit of choice
- Lunch- Sardine Salad
- Dinner- Turmeric Chicken Curry
Wednesday
- Breakfast- Breakfast Sausage Chicken Poppers w/ fruit of choice
- Lunch- Turmeric Chicken Curry
- Dinner– Ground Beef Stir Fry
Thursday
- Breakfast- Mexican Breakfast Skillet
- Lunch- Spinach Avocado Chicken Burgers w/ Sweet Potato Fries
- Dinner- Ground Beef Stir Fry
Friday
- Breakfast- Mexican Breakfast Skillet
- Lunch- Spinach Avocado Chicken Burgers w/ Sweet Potato Fries
- Dinner- Hamburger steak w/ Sweet Potato Fries
Saturday
- Breakfast- Mexican Breakfast Skillet
- Lunch- Hamburger Steak w/ Sweet Potato Fries
- Dinner- Hamburger steak w/ Sweet Potato Fries
Sunday
- Breakfast- Cauliflower oatmeal
- Lunch- Spinach Avocado Chicken Burgers w/ Sweet Potato Fries
- Dinner-Avocado Tuna Salad w/ plantain chips
AIP Shopping list
Proteins
- 2 lb ground chicken
- 1 lb chicken breast
- 3 lb ground beef
- Sardines
- Tuna
Vegetables
- 1 head Garlic
- Fresh ginger
- 4 sweet potatoes
- 1 bag spinach
- 1 bunch kale
- 1 head butter lettuce
- 2 red onions
- Onion
- Celery
- 1 Zucchini
- 1 container of mushrooms
- 1 package cauliflower rice (or whole head of cauliflower)
- 1 head cabbage
- 1 head broccoli
- 1 bunch radishes
- Shredded carrots
- Parsley
- Green onion
- Cilantro
- 3 Limes
Fruit
- 3 avocados
- 2 apples
- More fresh fruit of choice
Pantry staples
- Beef broth
- Coconut aminos
- Arrowroot starch
- Coconut flour
- Coconut milk
- Shredded coconut
- Collagen
- Apple cider vinegar
- Salt
- Garlic powder
- Onion powder
- Cinnamon
- Rosemary
- Sage
- Turmeric
- Coconut oil
- Avocado oil
Want more? Check out my 30 Day AIP Diet Plan & Guide
I’ve done all of the hard work for you in the 30 Day Autoimmune Protocol Makeover Diet Plan & Guide! It contains 30 days worth of meal plans and lifestyle challenges along with recipes, shopping lists, meal prep guides, and everything you need to rock a healing diet. Get your copy in either e-book form or spiral bound here!
This post was originally published in June 2016 and edited in July 2019.
AIP Info Main Dishes
posted by Michelle on July 11, 2019
25 Comments / Leave a Comment »
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25 comments on “Easy 7 Day AIP Diet Plan {Kickstart for Beginners!}”
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Pingback: 5 Ways to Improve Your Gut Health... Right Now! - Unbound Wellness
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Pingback: 26 Things I Did To Transform My Health - Unbound Wellness
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Pingback: Episode 78: Sticking To It – Staying ON the Paleo AIP Wagon
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Jeanette Waterous — August 19, 2018 @ 3:57 am Reply
Adrenal problems diagnosed yrs ago…in past diag. Fibromyalgia..but now searching for source of inflamation,arthritis etc etc ..Im going for this..plus a wellness center
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D. W. — April 24, 2019 @ 3:22 am Reply
Thanks for all the tips! I’m coming back to AIP and cooking after a brain hemorrhage and planning is not my forte so I appreciate you posting this.
Also what kind of containers do you use cause I was going to use plastic but I realize that I use glass for everything so I need to get some more
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Michelle — April 25, 2019 @ 4:29 pm Reply
So glad it was helpful!! I just use basic glass containers. There are lots of good options 🙂
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Michelle — July 12, 2019 @ 10:17 pm Reply
Thanks For This 7 Day meal plan. I was saying I need to cone up with one. I just saw this. I can use as a guide and substitute as need. I eat a op paleo. I have made many of your recipes as they are easy and fun. Planning to go to NY sometime when I get my health back. Thanks for encouraging!
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Michelle — July 18, 2019 @ 8:56 pm Reply
Glad it was helpful!! 🙂 Thank you so much!!
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Sylvia — July 13, 2019 @ 12:48 pm Reply
Good idea…will try batch cooking with your help
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Erica — October 23, 2019 @ 11:58 am Reply
Is this meal plan paleo friendly? If not, what would you sub out? I need paleo AIP, thank you for taking the work out of it, that’s the struggle! So much thought, organizing and preparation. Wish i could just order all of this lol you should create a meal delivery service!
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Michelle — October 23, 2019 @ 4:34 pm Reply
Yup, it is!! AIP meals will always be paleo by default 🙂
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Dominique Hacker — October 31, 2019 @ 4:22 pm Reply
So glad I found your website and excited to try! Is the shopping list made for 1 or 2 serving? I’m cooking for me and my husband.
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Michelle — October 31, 2019 @ 8:05 pm Reply
Thank you! It’s intended for 1, but every family is different so I would just modify the amounts for what you’re usually used to buying 🙂
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Chris — February 14, 2020 @ 11:09 pm Reply
So excited to get started…thank you for this plan. Are recipes 4 servings each? Thank you!
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Michelle — February 16, 2020 @ 3:03 pm Reply
Yay! Roughly! Each recipe will say within the full blog post for each one how many servings it has 🙂
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Renee Arnold — May 30, 2020 @ 1:34 am Reply
Hello, I am starting AIP Monday and it feels quite overwhelming. Your 7 day plan is a lifesaver! I feel like I can do this over and over until I’m ready to branch out. Do you have any suggestions for what to prep ahead of time, on Sunday? And what you needed to prep mid-week?
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Michelle — June 1, 2020 @ 4:06 pm Reply
Glad it’s helpful!! You can prep most of this ahead of time 🙂 This blog post is just a high level template, but I have more detailed meal prep instructions in my e-book that has 30 days of meal plans.
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Michele Allen — May 19, 2021 @ 9:01 am Reply
I have RA and was told to avoid beef, pork and oranges. I noticed that beef and pork are allowed on the AIP diet. Anyway, I try to avoid these foods as much as possible but love a good steak or burger once in a while. I find that oranges do cause my joints to hurt more. What are your thoughts on these foods? Does it just depend on the individual?
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Unbound Wellness — May 19, 2021 @ 5:45 pm Reply
I’m sorry that you’ve been battling RA, changes like that are never easy. But I hope you’re starting to feel positive differences in your body! I always recommend following the advice of your doctor and eating as holistically as possible with the foods your body responds best to. This often takes a lot of time to figure out, but you’ll find your own rhythm with it! It truly is different for everybody.
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Jen — July 31, 2021 @ 5:05 pm Reply
I noticed on Saturday you have the same meal for lunch and dinner. Was this on purpose or is there another meal I should substitute? New to Hashimotos and Im trying to control and feel better with diet. Thanks for the meal plan!
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Unbound Wellness — August 6, 2021 @ 5:04 pm Reply
Sorry about that Jen, that’s a typo! You could easily sub with any of the other AIP recipes on the blog. You can even search based off specific ingredients you have in the search field!
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Valerie Collins — December 20, 2021 @ 8:18 pm Reply
I stumbled on your blog last night and am trying out the AIP meals. I made the beef and cabbage stir fry for lunch and it was great! It was the first solid food I’ve had in 7 days. I am dealing with severe digestive distress right now and am at a loss as what to do. Found this and crossing my fingers it will work!
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Unbound Wellness — December 28, 2021 @ 1:53 am Reply
So glad you were able to find some recipes that worked for you!!
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CRYSTAL — December 29, 2023 @ 11:37 pm Reply
I suspect I have Hashimotos since my sister was just diagnosed. I know I need to change my diet and started looking online. Thank you so much for this collection. I truly appreciate the time you’ve taken to compile it.
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Unbound Wellness — January 3, 2024 @ 5:44 pm Reply
Thank you!!
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