AIP Diet Meal Planning: How To Incorporate Protein Without Breaking The Rules

If you are following the Autoimmune Protocol Diet (AIP), you know how challenging it can be to plan meals considering protein intake. With so many common sources of protein off limits (eggs, legumes, and dairy), it can feel a bit overwhelming. But don’t worry, with a little planning, you can still have a protein-rich diet without breaking the AIP protocol. Let’s break it down to simple terms through this blog.

What is the AIP Diet?

The Autoimmune Paleo Diet, or simply AIP Protocol, aims to reduce inflammation for individuals who are suffering from autoimmune conditions like Hashimoto’s, rheumatoid arthritis, or psoriasis. It works to remove food triggers that may be irritating your gut or firing up your immune system.

During the elimination phase, you are removing the foods like:

●     Grains

●     Dairy

●     Legumes

●     Nightshade vegetables (tomatoes, potatoes, etc.)

●     Eggs

●     Nuts and seeds

●     Processed foods

●     Refined sugars

●     Coffee and Alcohol

So, Where’s the Protein?

Good question! The Autoimmune Diet does take out a lot of your go-to protein sources. But! Don’t panic you have plenty of sources of protein left to keep you energized, strong, and satisfied. Here are some AIP-friendly protein sources you can add to your meals easily:

●     Grass-fed meats: beef and lamb

●     Poultry: chicken and turkey

●     Fish and seafood: wild-caught is best!

●     Organ meats: Don’t judge until you try it. The liver is loaded with useful vitamins and minerals!

●     Bone broth: For protein and for gut-healing benefits (recovery chocolate made with bone broth protein powder is awesome!)

All of these are great staples that fall into the Autoimmune Protocol Diet, and they can pack quality protein into your diet without breaking the rules!

What About Protein Shakes?

Let’s be realistic; sometimes you just need a quick meal or a bit of a boost post-workout. That’s where we can utilize AIP Protein Powder. But be aware, most regular protein powders have dairy, soy, or additives, which are no bueno on AIP. Instead, look for a clean, natural protein powder made for AIP. Here are common ingredients for a quick reference:

●     Collagen peptides

●     Beef protein isolate

●     Sweeteners like honey or monk fruit (no stevia, no xylitol!)

An AIP Protein shake can be really handy for a busy morning or post-workout nutrition. Just blend it up with your favorite coconut milk, a banana, and maybe a scoop of cooked or baked sweet potato for a beautiful, creamy, filling smoothie.

Missing Your Morning Coffee?

If coffee is part of your morning routine, you will need a coffee replacement while on AIP. Coffee can irritate the gut and may trigger inflammation for some. Alternatively, you can have a warm coffee alternative of roasted dandelion root tea or chicory root. Rich flavor, without any triggering symptoms.

Sample AIP Protein-Rich Meal Plan (One Day)

Breakfast:

For morning breakfast, you can go with Turkey patties with sweet potato and steamed spinach. This is a healthy alternative and serves as a great coffee substitute.

Lunch:

Salmon with sautéed zucchini, carrot noodles, and olive oil drizzle.

Snack:

Smoothie with AIP Protein Powder, coconut milk, frozen berries, and a spoonful of cooked pumpkin.

Dinner:

Grilled chicken thighs, roasted beets, and cauliflower rice made with bone broth.

Optional Evening Snack:

Homemade AIP gummy candy from gelatin and fruit juice for a bit of protein.

Final Thoughts

Food planning for the AIP Protocol doesn’t have to be hard; you just need to be flexible and creative. Focus on whole, nutrient-dense foods, and prioritize protein intake. You should be able to find a way to fuel your body correctly, whether it is through hearty meats, fish, or an AIP Protein Powder.

Don’t forget to reach out to a dietitian if you are feeling lost or overwhelmed. The Autoimmune Protocol Diet is very personal, and everyone’s journey looks a little different. But with the right planning and preemptive mindset, you will figure out what is best for you.

If you are looking for a healthy substitute, then Autoimmune Health & Nutrition delivers flavorful, health-focused solutions for families. We promise to deliver quality goods at the lowest prices to make your goals happen.