AIP Meal Plans

Heal your body with the Autoimmune Protocol

The AIP diet is designed to reduce inflammation and help identify food sensitivities. Our meal plans make this elimination diet simple, delicious, and sustainable.

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What is the AIP Diet?

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.

Benefits of AIP

Reduced Inflammation

By eliminating common inflammatory triggers, many experience significant reduction in symptoms.

Gut Healing

AIP focuses on nutrient-dense foods that support intestinal health and repair.

Identify Food Triggers

The systematic elimination and reintroduction helps pinpoint your personal sensitivities.

Autoimmune Support

Specifically designed to support those with autoimmune conditions like Hashimoto's, RA, and IBD.

Nutrient Density

Emphasis on organ meats, bone broth, and vegetables provides exceptional nutrition.

Long-term Wellness

Learn which foods work for your unique body and build a sustainable eating plan.

AIP Macro Breakdown

45%
Fat
30%
Protein
25%
Carbs

What to Eat on AIP

Foods to Enjoy

  • Grass-fed meats and organ meats
  • Wild-caught fish and shellfish
  • Bone broth
  • All vegetables (except nightshades)
  • Fruits (in moderation)
  • Coconut products (oil, milk, flour)
  • Olive oil and avocado oil
  • Fermented foods (coconut yogurt, sauerkraut)
  • Herbs (fresh and dried, non-seed)

Foods to Avoid

  • Grains (all types)
  • Dairy products
  • Eggs
  • Nuts and seeds (including seed-based spices)
  • Nightshades (tomatoes, peppers, potatoes, eggplant)
  • Legumes (beans, lentils, soy, peanuts)
  • Refined sugars and sweeteners
  • Alcohol
  • Coffee and chocolate

AIP FAQs

How long should I follow the elimination phase?
The elimination phase typically lasts 30-90 days, or until you see significant improvement in symptoms. Most practitioners recommend at least 30 days before beginning reintroduction.
Why are eggs eliminated on AIP?
Eggs, particularly egg whites, contain proteins that can be inflammatory for some people, especially those with autoimmune conditions. They're often one of the first foods reintroduced after the elimination phase.
Can I have coffee on AIP?
Coffee is eliminated during the AIP elimination phase as it can affect gut health and stress hormones. Many people find success with herbal tea alternatives. Coffee can be reintroduced later to test tolerance.
Is AIP a permanent diet?
No, AIP is designed as an elimination and reintroduction protocol. The goal is to identify your personal triggers and create a personalized, less restrictive long-term eating plan.

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