The Autoimmune Protocol (AIP) is an elimination diet designed to reduce inflammation, heal the gut, and identify food sensitivities—particularly for those with autoimmune conditions. It removes potentially inflammatory foods like grains, dairy, eggs, nuts, seeds, and nightshades, then systematically reintroduces them to identify triggers.
The elimination phase of AIP removes grains, dairy, eggs, nuts, seeds, legumes, nightshades, coffee and refined sugar, which makes meal planning genuinely hard. This sample week uses only AIP recipes from our library: turkey sausage patties, a steak and Brussels sprout hash and sweet potato toast for breakfast, salads and soups for lunch, and salmon, turkey and steak dinners, with simple snacks on some days. We’re still verifying nutrition for our AIP recipes, so this week shows meals and a grocery list but no macro numbers yet.
Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.
We're still verifying nutrition for the recipes in this week, so daily totals aren't shown yet.
Share of calories from each macro.
Find your calorie and macro targets with the free TDEE calculator →
Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.
Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.
By eliminating common inflammatory triggers, many experience significant reduction in symptoms.
AIP focuses on nutrient-dense foods that support intestinal health and repair.
The systematic elimination and reintroduction helps pinpoint your personal sensitivities.
Specifically designed to support those with autoimmune conditions like Hashimoto's, RA, and IBD.
Emphasis on organ meats, bone broth, and vegetables provides exceptional nutrition.
Learn which foods work for your unique body and build a sustainable eating plan.
Every recipe from the sample week, plus more aip recipes from our library to swap in.
This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.