FREE

7-DAY
QUICK-30
AIP
3-2-1
7-DAY
MEAL
AIPAIP
4 Week
PLAN
MEAL PLAN
HEALINGAUTOIMMUNE.COM
MEALPLAN.CLUB
 Introducing...
QUICK-30 AIP MEAL PLANS
T
he Quick-30 AIP Meal
Plans is a meal plan
program by MealPlan.
Club to help you heal
your autoimmune condition
while eating delicious foods and
cooking easy meals.
I'm Louise Hendon, and I created
HealingAutoimmune.com as well
as the Quick-30 AIP Meal Plans
(on MealPlan.Club) because I
know first-hand how tough it can
be when you have an autoimmune
condition.
 be 100% AIP-compliant (no eggs,
AIP Can Be Tough!
Your body is in pain but you still
have to go to work, look after
your family, and live your life.
But on top of all that, you now
have to figure out how AIP works
as well as learn how to create AIP
meals daily.
We're here to help...
That's why we're here to help.
Instead of spending hours each
week meal planning and making
sure you're not eating any non-
AIP ingredients, we do all the
hard work for you!
This 7-day meal plan is a
snapshot of what our regular
program would look like - so if
you'd like to make the rest of
your AIP diet easier, then please
check out our Quick-30 AIP
Meal Plans program here.
Our goal is to make life on
AIP easy for you...
Our meal plans are designed to
no nightshades, no nuts/seeds, no
beans, no soy, no dairy, not even
ghee, and definitely no grains).
We also design the meal plans so
that you won't have to shop for
more than 30 ingredients each
week or have leftovers.
Discount for our readers:
Save 20% on our AIP Meal Plans
by entering 2020 at checkout
here: http://mealplan.club/aip-
meal-plans
 How the
MEAL PLAN WORKS
How many people is this
meal plan designed for?
The meal plan is designed for 2
adults eating lunch and dinner.
We aim for around 1100-1600
calories for those 2 meals so that
you can add in breakfast, snacks,
or desserts if you wish as well.
What does the + sign mean?
Some days, we suggest eating
any leftovers you might have.
This makes it hard to calculate
exact nutritional information, so
we’ve put in a + sign to denote
that the number could be higher
depending on the leftovers you
eat. That’s also why total calories
on those days tend to be lower.
What about breakfast?
We know you love variety and
don’t want to be bored on AIP, but
we highly suggest finding a few
breakfast recipes you enjoy and
sticking to them. This will make
your mornings so much faster and
easier.
To get you started, check out our
lists of AIP breakfast recipes here:
https://healingautoimmune.com/
aip-breakfast-recipes
What about desserts/snacks?
While we suggest you don’t eat
desserts or snacks regularly (so
that you can break that habit), we
also know that occasionally, you’ll
want something. So, check out
our list of AIP snacks here:
https://healingautoimmune.com/
autoimmune-protocol-snack-
recipes
What’s the longer recipe at
the end for?
Each week we’ll also send you
a slightly more complicated
recipe that you can make on
the weekends or when you have
more time. This isn’t part of
the meal plan and shopping list. What if I start doing Paleo
We include it because we know later?
sometimes you might want try to
a new and exciting dish. We know you will probably
want to reintroduce various
Are all the recipes AIP- ingredients later when you start
compliant? feeling better. And if you decide
you want to try Paleo or Keto, we
Yes, all of our recipes are AIP. They allow all our members to switch
are egg-free, grain-free, dairy-free, over to those meal plans instead.
legume-free, soy-free, and free of
processed sugars, nuts and seeds, Do your recipes come with
nightshades, and even ghee. nutritional data?
Where's the Pantry and Yes, we include full nutrition data
Shopping List? for all our recipes.

You'll find the Pantry and More questions about our

Shopping List at the end of each meal plans?
week's meal plans.
Feel free to email us at
We've designed the layout of support@mealplan.club
the meal plans to make it easy to
print out all the recipes and the
shopping list.

You'll also find links on the

pantry ingredients to purchase
those items on Amazon.com.
 Looking for more
MEAL PLANS?
It can be really confusing starting AIP - what can you eat? What
can’t you eat? And once you’ve got the ingredients figured out,
you’ve still got to make actually edible meals out of them!

So, if you've enjoyed this Free 7-Day AIP Meal Plan, then please
look into subscribing to our AIP meal plan programs.

Remove the Stress from AIP!

• 30 or Fewer Ingredients each week, so
that you spend less money and less time
cooking.

• 100% AIP-Compliant Ingredients, so

you’re never confused about what to eat.

• 1 Purpose: Delicious recipes to help you

heal your body and boost your energy
(plus burn a little fat).

STOP WORRYING ABOUT

WHAT TO EAT ON AIP

Save 20% right now by entering 2020 at checkout.

 AIP MEAL PLAN

Lunch Dinner Notes Total Calories

Day 1 Lemon Blueberry Garlic Pan-Fried
Apple Chicken Cod with Spinach 1400
Salad Bacon Saute
Day 2 Tuna Salad Garlic Steak with
Loaded Sweet Roasted 1370
Potatoes Asparagus
Day 3 Chicken Bacon Coconut Chicken Refrigerate 1/2 of
Apple Mini Tenders with mini meatloaves
Meatloaves with Cauliflower Mash for Lunch on Day 4
Carrot Slaw (L4) and 1/2 of 1400
cauliflower mash
for Dinner on Day
5 (D5)
Day 4 Veggie “Noodle” Mini Sweet Potato Refrigerate 1/2 of
Soup + Leftover Guacamole guacamole for
Chicken Bacon Burgers Lunch on Day 5 1380
Apple Mini (L5)
Meatloaves
Day 5 Guacamole Rosemary Baked Refrigerate 1/2 of
Lettuce Wraps Salmon + Leftover baked salmon for
1460
Cauliflower Mash Dinner on Day 7
(D7)
Day 6 Shrimp Caesar Chicken Saute +
1380+
Salad Leftovers
Day 7 Sweet Potato Celery Cilantro
1370+
Hash + Leftovers Salmon Stew

Page 1 of 22

AIP Meal Plan 7-Day Sample 
 Day 1 Menu
Lunch (L1):

Lemon Blueberry Apple Chicken Salad

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:
● 3 Tablespoons of coconut oil (45 ml), to cook with
● 1 chicken breast (200 g), diced
● Salt, to taste
● 40 blueberries (20 g) (or other berries)
● 1 small green apple (150), diced
● 1 carrot (50 g), grated
● 0.5 medium onion (55 g), thinly sliced
● 4 cups of spinach (120 g)
● 2 Tablespoons of olive oil (30 ml)
● 1 Tablespoon of lemon juice (15 ml)

Instructions:
1. Saute the diced chicken breast in 3 Tablespoons of coconut oil. Add salt, to
taste.
2. Toss the cooked chicken with the blueberries, diced apple, grated carrot, onion
slices, spinach leaves, olive oil, and lemon juice.

Nutrition:

Calories: 582
Fat: 46 g
Total Carbs: 23 g
Fiber: 6 g
Sugar: 14 g
Net Carbs: 17 g
Protein: 26 g

Page 2 of 22

AIP Meal Plan 7-Day Sample
 Dinner (D1):

Garlic Pan-Fried Cod with Spinach Bacon Saute

Prep Time: 5 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients:
For the cod -
● 4 Tablespoons of coconut oil (60 ml), to cook with
● 4 filets of cod (680 g), fresh or defrosted
● 6 cloves of garlic (18 g), minced or finely diced
● Salt, to taste
For the saute -
● 4 slices of bacon (112 g), diced (make sure the bacon is AIP-compliant)
● 0.5 medium onion (55 g), diced
● 7 cups of spinach (210 g)
● Salt, to taste (optional)

Instructions:
1. Place the coconut oil and minced garlic into a large skillet over medium-high heat
and add in the cod filets. Cook each side of the filet on high heat for 2 to 3
minutes until the fish is no longer translucent. Add salt to taste. Set aside.
2. Cook the diced bacon in a pan over medium-high heat. When some of the fat
from the bacon has greased the pan, add in the onions as well. (Use additional
coconut oil if needed.) When the bacon is cooked, add in the spinach and cook
until the spinach is wilted. Add salt, if desired.
3. Divide spinach and cod filets between 2 plates and serve.

Nutrition:

Calories: 822
Fat: 58 g
Total Carbs: 9 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 5 g
Protein: 70 g

Page 3 of 22

AIP Meal Plan 7-Day Sample 
 Day 2 Menu
Lunch (L2):

Tuna Salad Loaded Sweet Potatoes

Prep Time: 10 mins | Cook Time: 20 min | Yield: 2 servings

Ingredients:
● 2 cans of tuna (360 g) in water (or olive oil), drained
● 0.5 medium onion, finely diced
● 1 small green apple (110 g), finely diced
● 2 stalks of celery (40 g), finely diced
● 3 Tablespoons of olive oil (45 ml)
● 1 Tablespoon of lemon juice (15 ml)
● Salt, to taste
● 2 small sweet potatoes (260 g)

Instructions:
1. In a large bowl, flake the tuna and mix with the onion, apple, celery, olive oil,
lemon juice, and salt to taste.
2. Bake, steam, or microwave the sweet potatoes until soft.
3. Cut the sweet potatoes open and add equal amounts of tuna salad inside each
sweet potato.

Nutrition:

Calories: 565
Fat: 26 g
Total Carbs: 40 g
Fiber: 7 g
Sugar: 14 g
Net Carbs: 33 g
Protein: 43 g

Page 4 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D2):

Garlic Steak with Roasted Asparagus

Prep Time: 5 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients:
● 2 beef steaks (400 g) (or other steaks of choice)
● Salt, to taste
● 20 spears of asparagus (320 g)
● 2 Tablespoons of avocado oil (30 ml), to cook asparagus with
● 2 Tablespoons of coconut oil (30 ml), to cook steaks with
● 4 cloves of garlic (12 g), minced or finely diced

Instructions:
1. You can grill the steaks and the asparagus if you want. Otherwise, follow the
instructions below.
2. Preheat oven to 400 F (200 C).
3. Salt the steaks and set aside.
4. Place asparagus on a rimmed baking tray. Pour avocado oil on top of the
asparagus. Add salt to taste.
5. Roast the asparagus for 10 to 15 minutes in the oven or until done to your liking.
6. To cook the steaks on the stovetop, melt the coconut oil in a large skillet on high
heat. Add the steaks and sear both sides. Reduce heat and cook to the desired
level of doneness, approximately 3 additional minutes per side for medium-rare.
(Alternatively, you can finish the steaks in the oven if you want after the initial
sear.) Remove steaks from skillet and let rest for 5 minutes before serving.
7. In the same skillet, fry the garlic for 30 seconds. Serve equal amounts of garlic
on top of each steak.
8. Serve steaks with the roasted asparagus.

Nutrition:

Calories: 806
Fat: 70 g
Total Carbs: 12 g
Fiber: 5 g
Sugar: 5 g
Net Carbs: 7 g
Protein: 34 g

Page 5 of 22

AIP Meal Plan 7-Day Sample 
 Day 3 Menu
Lunch (L3):

Chicken Bacon Apple Mini Meatloaves with Carrot Slaw

[Refrigerate 1/2 of mini meatloaves for Lunch on Day 4 (L4)]

Prep Time: 15 mins | Cook Time: 25 mins | Yield: 4 servings

Ingredients:
For the mini meatloaves -
● 2 chicken breasts (400 g), minced (or 400 g of ground chicken)
● 8 slices of bacon (240 g) (make sure the bacon is AIP-compliant)
● 1 small green apple (150 g), peeled and diced into small cubes
● 1 teaspoon of dried thyme (1 g)
● 3 Tablespoons of avocado oil (45 ml) (plus additional for greasing muffin pan)
● 1 teaspoon of salt (5 g) (or more to taste)
For the carrot slaw -
● 1 carrot, grated or thinly sliced
● 1 small apple (150 g), grated or thinly sliced
● 1 cucumber, grated or thinly sliced
● 2 Tablespoons of olive oil (30 ml)
● 1 Tablespoon of apple cider vinegar (15 ml) (or vinegar of choice)

Instructions:
1. Preheat oven to 400 F (200 C).
2. Food process the chicken breast if it’s not already minced. Set aside.
3. Cook the bacon. Once cooked, chop into small pieces and set aside.
4. Mix together the minced chicken, chopped bacon, diced apple, thyme, avocado
oil, and salt in a large bowl.
5. Grease a muffin pan. Fill greased muffin pan or non-stick silicone muffin pans
with chicken mixture.
6. Bake for 20 to 25 minutes. Check with a meat thermometer that the internal
temperature reaches 170 F (77 C).
7. Refrigerate half of the mini meatloaves for Lunch on Day 4 (L4).
8. To make the slaw, squeeze excess water from the grated carrot, apple, and
Page 6 of 22

AIP Meal Plan 7-Day Sample 
 cucumber. Toss with olive oil and apple cider vinegar.
9. Serve half of the mini meatloaves with the carrot slaw.

Nutrition:

Calories: 741
Fat: 61 g
Total Carbs: 20 g
Fiber: 4 g
Sugar: 13 g
Net Carbs: 16 g
Protein: 31 g

Page 7 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D3):

Coconut Chicken Tenders with Cauliflower Mash

[Refrigerate 1/2 of cauliflower mash for dinner on Day 5 (D5)]

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients:
For the chicken tenders -
● 2 chicken breasts (400 g)
● 8 Tablespoons of coconut flour (56 g)
● 4 Tablespoons of garlic powder (40 g)
● 2 Tablespoons of onion powder (14 g)
● Salt, to taste
For the cauliflower mash -
● 1 head of cauliflower (600 g), broken into florets
● 0.5 cup of coconut cream (120 ml) (from the top of 1 can of refrigerated coconut
milk)
● 2 Tablespoons of fresh parsley (2 g), finely chopped
● Salt, to taste

Instructions:
1. Preheat oven to 350 F (175 C).
2. Cut the chicken breasts into approx. 1-inch by 3-inch strips (2.5 cm by 7.5 cm).
3. Mix the coconut flour with the garlic powder and onion powder in a bowl. Add salt
to taste (you can try the “breading” since there are no eggs in it).
4. Drop each piece of chicken into the “breading” mixture and press the mixture
onto the chicken strip so that it gets a thin covering.
5. Place on a baking tray and bake for 20 minutes.
6. Steam, boil, or microwave the cauliflower florets until tender. Blend or food
process the cauliflower with the coconut cream until smooth. Season with salt to
taste and top with finely chopped parsley. Refrigerate 1/2 of cauliflower mash for
dinner on Day 5 (D5).
7. Divide remaining cauliflower mash between 2 plates and serve with chicken
tenders.

Page 8 of 22

AIP Meal Plan 7-Day Sample 
Nutrition:

Calories: 661
Fat: 29 g
Total Carbs: 37 g
Fiber: 15 g
Sugar: 12 g
Net Carbs: 22 g
Protein: 56 g

Page 9 of 22

AIP Meal Plan 7-Day Sample 
 Day 4 Menu
Lunch (L4):

Veggie “Noodle” Soup + Leftover Chicken Bacon Apple Mini Meatloaves

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:
● 0.5 medium onion (55 g), chopped
● 1 Tablespoon of coconut oil (15 ml), to cook with
● 3 cups of chicken broth (720 ml) (or bone broth - see Week 1 Special Recipe)
● 1 zucchini (120 g), peeled
● Leftover vegetables, if desired
● 1 Tablespoon of fresh cilantro (1 g), chopped
● Leftover mini meatloaves from Lunch on Day 3 (L3)
● Salt, to taste

Instructions:
1. In a saucepan, saute the chopped onion in the coconut oil.
2. Add chicken broth to the same saucepan and simmer.
3. Create zucchini noodles – use a potato peeler or spiralizer to create long strands.
Add the zucchini noodles to the saucepan. Add any leftover vegetables from
earlier in the week, if desired.
4. Simmer for a few more minutes, add in the cilantro, salt to taste, and serve
immediately.
5. Enjoy with leftover Chicken Bacon Apple Mini Meatloaves from Lunch on Day 3
(L3).

Nutrition:

Calories: 669
Fat: 55 g
Total Carbs: 10 g
Fiber: 2 g
Sugar: 6 g
Net Carbs: 8 g
Protein: 30 g

Page 10 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D4):

Mini Sweet Potato Guacamole Burgers

[Refrigerate 1/2 of guacamole for Lunch on Day 5 (L5)]

Prep Time: 10 mins | Cook Time: 15 mins | Yield: 2 servings

Ingredients:
For the burgers -
● 2 Tablespoons of avocado oil (30 ml), for greasing baking tray
● 1 teaspoon of salt (5 g) (or more, to taste)
● 2 small sweet potatoes (260 g), chopped into 1/2-inch (1 cm) thick slices (approx.
16 slices)
● 0.5 lb of ground beef (225 g)
For the guacamole -
● 2 ripe avocados (400 g), mashed
● 2 Tablespoons of garlic powder (20 g)
● 1 Tablespoon of onion powder (10 g)
● 1 Tablespoon of lime juice (15 ml)
● 3 Tablespoons of fresh cilantro (3 g), finely chopped
● Salt, to taste

Instructions:
1. Preheat oven to 400 F (200 C).
2. Grease a baking tray with avocado oil and sprinkle 1 teaspoon of salt across it.
3. Place the sweet potato slices on the baking tray.
4. Form small balls from the ground beef and press into patties – around 8 patties –
and place on the baking tray.
5. Place baking tray into oven and bake for 15 minutes.
6. Make the guacamole by mixing everything together really well. Refrigerate 1/2 of
the guacamole for lunch on Day 5. Make sure to use cling wrap and push the
wrap into your bowl so that there’s no air touching the guacamole – this will help
ensure it doesn’t go brown.
7. Put the mini burgers together using the sweet potato slices as buns and top with
remaining guacamole.

Nutrition:

Page 11 of 22

AIP Meal Plan 7-Day Sample 
Calories: 710
Fat: 52 g
Total Carbs: 39 g
Fiber: 11 g
Sugar: 7 g
Net Carbs: 28 g
Protein: 24 g

Page 12 of 22

AIP Meal Plan 7-Day Sample 
 Day 5 Menu
Lunch (L5):

Guacamole Lettuce Wraps

Prep Time: 5 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:
● 4 slices of bacon (112 g) (make sure the bacon is AIP-compliant)
● 1 chicken breast (200 g), diced
● 2 Tablespoons of coconut oil (30 ml)
● Leftover guacamole from dinner on Day 4 (D4)
● 0.5 cucumber (110 g), cut into long slices
● 1 medium onion (112 g), thinly sliced
● 1 head of romaine lettuce (200 g)

Instructions:
1. Cook the 4 slices of bacon to the crispness you like. Remove bacon from pan
and set aside.
2. In the same pan, cook the diced chicken with the bacon grease and coconut oil.
3. To make wraps, put equal amounts of bacon, chicken, leftover guacamole from
dinner on Day 4 (D4), cucumber slices, and onion slices into romaine lettuce
leaves.

Nutrition:

Calories: 796
Fat: 65 g
Total Carbs: 22 g
Fiber: 10 g
Sugar: 6 g
Net Carbs: 12 g
Protein: 34 g

Page 13 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D5):

Rosemary Baked Salmon + Leftover Cauliflower Mash

[Refrigerate 1/2 of baked salmon for Dinner on Day 7 (D7)]

Prep Time: 5 mins | Cook Time: 30 mins | Yield: 4 servings

Ingredients:
● 4 Tablespoons of avocado oil (60 ml)
● 2 Tablespoons of fresh rosemary (6 g), chopped
● Salt, to taste
● 4 filets of salmon (with skin on) (680 g), fresh or defrosted
● Leftover cauliflower mash from Dinner on Day 3 (D3).

Instructions:
1. Preheat oven to 350 F (175 C).
2. Mix the avocado oil, rosemary, and salt together in a small bowl.
3. Rub the oil mixture onto the salmon filets.
4. Wrap each filet, skin side up, in a piece of aluminum foil or parchment paper with
any remaining oil mixture.
5. Bake for 25 to 30 minutes. Refrigerate 1/2 of baked salmon for dinner on Day 7
(D7).
6. Enjoy remaining salmon with reheated leftover cauliflower mash from dinner on
Day 3 (D3) and any other leftover vegetables or salads.

Nutrition:

Calories: 661
Fat: 50 g
Total Carbs: 9 g
Fiber: 4 g
Sugar: 4 g
Net Carbs: 5 g
Protein: 45 g

Page 14 of 22

AIP Meal Plan 7-Day Sample 
 Day 6 Menu
Lunch (L6):

Shrimp Caesar Salad

Prep Time: 15 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:
For the shrimp -
● 1 lb of shrimp (450 g), peeled and deveined
● 2 Tablespoons of avocado oil (30 ml)
● 1 Tablespoon of fresh lemon juice (15 ml)
● Salt, to taste
For the salad -
● 2 heads of romaine lettuce (400 g), chopped
● 0.5 cucumber (110 g), chopped into cubes
● 1 carrot (50 g), grated
For the dressing -
● 4 Tablespoons of olive oil (60 ml)
● 1 Tablespoon of fresh lemon juice (15 ml)

Instructions:
1. Preheat oven to 400 F (200 C).
2. Mix the shrimp, avocado oil, lemon juice, and salt together. Place the shrimp on a
rimmed baking tray and roast for 10 minutes.
3. To make the salad dressing, blend the olive oil, lemon juice, and salt together.
4. Toss the dressing with the romaine lettuce. Add the cucumber, carrot, and
roasted shrimp to the bowl.
5. Divide salad between 2 plates and serve.

Nutrition:

Calories: 648
Fat: 47 g
Total Carbs: 10 g
Fiber: 4 g
Sugar: 5 g
Net Carbs: 6 g
Protein: 13 g

Page 15 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D6):

Chicken Saute + Leftovers

Prep Time: 10 mins | Cook Time: 10 mins | Yield: 2 servings

Ingredients:
● 2 chicken breasts (400 g), cut into thin strips
● 0.5 head of cabbage (350 g), sliced
● 0.5 medium onion (55 g), thinly sliced
● 6 cloves of garlic (18 g), minced or finely diced
● 1 small green apple (150 g), finely diced
● 4 Tablespoons of coconut oil (60 ml), to cook with
● Salt, to taste

Instructions:
1. Saute the ingredients together in coconut oil. Add salt to taste.
2. Serve with any leftovers from earlier in the week.

Nutrition:

Calories: 732
Fat: 48 g
Total Carbs: 26 g
Fiber: 7 g
Sugar: 14 g
Net Carbs: 19 g
Protein: 50 g

Page 16 of 22

AIP Meal Plan 7-Day Sample 
 Day 7 Menu
Lunch (L7):

Sweet Potato Hash + Leftovers

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients:
● 4 Tablespoons of coconut oil (60 ml), to cook with
● 0.5 medium onion (55 g), finely diced
● 0.5 lb ground beef (225 g)
● 2 small sweet potatoes (260 g), peeled and shredded
● 1 zucchini (120 g), shredded
● 1 carrot (50 g), peeled and shredded
● 4 Tablespoons of fresh parsley (4 g), finely chopped
● Salt, to taste
● Leftover meat or vegetables from the week

Instructions:
1. Place coconut oil into a large frying pan on medium heat.
2. Add in the finely diced onion and cook until translucent.
3. Add in the ground beef and saute until fully cooked. Place on a plate.
4. In the same frying pan (add in more coconut oil if needed), add in the shredded
sweet potato, zucchini, and carrot. Cook until the sweet potato starts to get
tender (approx. 5 minutes).
5. Add parsley, salt to taste, and any leftovers from the week. Then add back the
ground beef.

Nutrition:

Calories: 682
Fat: 52 g
Total Carbs: 33 g
Fiber: 6 g
Sugar: 8 g
Page 17 of 22

AIP Meal Plan 7-Day Sample 
Net Carbs: 27 g
Protein: 22 g

Page 18 of 22

AIP Meal Plan 7-Day Sample 
 Dinner (D7):

Celery Cilantro Salmon Stew

Prep Time: 10 mins | Cook Time: 20 mins | Yield: 2 servings

Ingredients:
● 4 cups of chicken broth (960 ml) (or bone broth - see Week 1 Special Recipe)
● 1 zucchini (120 g), chopped
● 1 carrot (50 g), chopped
● 0.5 head of cabbage (350 g), chopped
● 10 button mushrooms (100 g), chopped
● 4 celery stalks (80 g), chopped
● Leftover baked salmon from Dinner on Day 5 (D5), chopped
● 4 Tablespoons of fresh cilantro (4 g), chopped
● Salt, to taste

Instructions:
1. Place all the vegetables with the broth into a pot and simmer for 15 minutes.
2. Add the leftover chopped salmon and simmer for another 5 minutes or until
salmon is warmed through. Add cilantro and salt to taste.

Nutrition:

Calories: 688
Fat: 46 g
Total Carbs: 17 g
Fiber: 7 g
Sugar: 9 g
Net Carbs: 10 g
Protein: 46 g

Page 19 of 22

AIP Meal Plan 7-Day Sample 
 Pantry Items

Pantry Items: Quantity

Apple Cider Vinegar​ (or vinegar of choice) 1 Tablespoon (15 ml)
Avocado oil​* 13 Tablespoons (195 ml)
Canned tuna 2 cans (5-6 oz each)
Chicken broth 7 cups (1.7 liters)
Coconut milk 1 can (240 ml)
Coconut flour 0.5 cup (56 g)
Coconut oil​* 1.25 cups (300 ml)
Dried thyme 1 teaspoon (1 g)
Garlic powder 6 Tablespoons (60 g)
Olive oil​* 11 Tablespoons (165 ml)
Onion powder 3 Tablespoons (21 g)
Salt Approx. 10 Tablespoons (150 g)

* You can generally use these oils interchangeably in the recipes.

Page 20 of 22

AIP Meal Plan 7-Day Sample 
 Shopping List
❏ 16 slices of ​bacon ​(448 g) (D1, L3, L5) (make sure the bacon is AIP-compliant)
❏ 2 ​beef steaks​ (400 g) (D2)**
❏ 1 lb of ​ground beef​ (450 g) (D4, L7)
❏ 8 ​chicken breasts​ (1600 g) (L1, L3, D3, L5, D6)*
❏ 4 filets of ​cod​, fresh or frozen​ ​(680 g) (D1)
❏ 4 filets of ​salmon ​(with skin on)​, fresh or frozen​ (680 g) (D5)
❏ 1 lb of ​shrimp ​(450 g) (L6)

❏ 2 large ​avocados ​(400 g) (D4)

❏ 5 small ​green apples​ (750 g) (L1, L2, L3, D6)
❏ 40 ​blueberries ​(20 g) (L1)
❏ 2 ​lemons​ (L1, L2, L6)
❏ 1 ​lime ​(D4)
❏ 20 spears of ​asparagus ​(320 g) (D2)
❏ 1 head of ​cabbage ​(700 g) (D6, D7)
❏ 5 ​carrots ​(250 g) (L1, L3, L6, L7, D7)
❏ 1 head of ​cauliflower ​(600 g) (D3)
❏ 6 stalks of ​celery ​(120 g) (L2, D7)
❏ 2 ​cucumbers ​(440 g) (L3, L5, L6)
❏ 2 heads of ​garlic ​(approx. 16 cloves) (D1, D2, D6)
❏ 4 medium ​onions ​(440 g) (L1, D1, L2, L4, L5, D6, L7)
❏ 10 ​white button mushrooms​ (100 g) (D7)
❏ 3 ​zucchinis ​(360 g) (L4, L7, D7)
❏ 3 heads of ​romaine lettuce​ (600 g) (L5, L6)
❏ 1 bunch of ​fresh parsley ​(D3, L7)
❏ 11 cups of ​spinach ​(330 g) (D1)
❏ 6 small ​sweet potatoes ​(780 g) (L2, D4, L7)
❏ 2 bunches of ​fresh cilantro​ (L4, D4, D7)
❏ 2 Tablespoons of ​fresh rosemary ​(6 g) (D5)

*Get chicken breast with the skin on it if possible.

**Pick fattier cuts of steak if possible.

Page 21 of 22

AIP Meal Plan 7-Day Sample 
 Your Special Dish For The Week
Carrot Ginger Bone Broth

Prep Time: 5 min | Cook Time: 10 hours | Yield: 8-16 servings

Ingredients:
● 4 lbs of beef bones (1800 g)
● 1 gallon of water (3.81 l) (adjust for your slow cooker or pot size)
● 2 Tablespoons of apple cider vinegar (30 ml) (or vinegar of choice or lemon juice)
● 1 medium onion (110 g), chopped
● 1 carrot (50 g), peeled and chopped
● 2 Tablespoons of fresh parsley (2 g), chopped
● 4 slices of ginger
● 2 cloves garlic, crushed
● Salt, to taste

Instructions:
1. Add everything to the slow cooker (or a large pot on the stove).
2. Cook on the low setting in the slow cooker for 10 hours (or 4-6 hours on the
stove).
3. Cool the broth, then strain and pour into a container.
4. Store the broth in the refrigerator until you are ready to use.
5. Scoop out the congealed fat on top of the broth. (Optional, but the broth is
otherwise very fatty.)
6. Heat broth when needed.

Notes:
● After you’ve made the first batch of broth, you can make additional batches with
the same bones. Typically, bones will last for 3-5 batches of broth.
● Nutritional data is omitted as it depends primarily on how much of the fat you
remove from the broth.

Page 22 of 22

AIP Meal Plan 7-Day Sample 
 Looking for more
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