Autoimmune Recipe Ideas

Here is an example of an AIP low calorie high protein breakdown could look like. Please note you may need 2000 kcal/day or more, if you are exercising or more active, you 100% need more than 1800 kcal/day. The goal here is getting the right amount of protein, lean protein is ideal and VARIETY! 

Autoimmune Protocol (AIP)-friendly 1,800 kcal/day meal plan with ~100 g protein, covering breakfast, lunch, and dinner. All recipes comply with elimination-phase AIP—no grains, dairy, legumes, seeds, nuts, eggs, nightshades, or additives. If you do not need to eliminate then you can utilize eggs and dairy and nightshades, but for the purpose of a lower inflammatory risk you can trial without. Many inflammatory foods can be safe in small amounts or do not react the same for everyone. I am about having joy in life and teaching you what your body likes you to eat,and not restricting joy entirely. Moderation and learning to read you body cues are key!

🍳 Breakfast (~550 kcal, 30 g protein)

Turkey-Pork Breakfast Casserole

• Ingredients: ground beef (95% lean) or chicken or pork and mix ground turkey (approx. 200 g total), diced apple & butternut squash, coconut oil, herbs

• Macros: ~30 g protein, ~40 g carbs, ~20 g fat

• Bake casserole on weekend, reheat throughout week 

• You can do an eggs  leafy greens/pepper/mushroom casserole if you have to inflammatory reaction to eggs, I prefer utilizing 70% egg whites and using only 30% of the whole egg for the yolk fat. 

Serve with:

• 1 cup steamed kale or spinach (low-cal) + drizzle olive oil

• 1 small banana (~100 kcal)

🥗 Lunch (~600 kcal, 35 g protein)

Avocado Tuna Salad

• Ingredients: 1 can tuna (~30 g protein), ½ avocado, shredded carrots/celery, olive oil & lemon dressing (+/1 a small tsp of pesto and balsamic vinegar for punch)

• Macros: ~35 g protein, ~25 g fat, ~20 g carbs .

Side: Mixed greens + olive oil & vinegar
Optional veggie: 1 cup roasted sweet potato cubes (~150 kcal)

🍲 Dinner (~650 kcal, 35 g protein)

Ginger‑Lime Salmon with Sheet‑Pan Veggies

• Ingredients: 6 oz salmon fillet (~34 g protein), ginger, lime, coconut aminos

• Serve with: roasted broccoli/mushroom and cauliflower rice

• Macros: ~35 g protein, ~30 g carbs, ~35 g fat .

Side: 1 cup cauliflower rice (low-cal)

✅ Daily Totals

🔄 Meal Prep Tips

• Batch-cook the breakfast casserole and salmon ahead.

• Prep veggies for lunch and dinner early in the week.

• Use AIP-approved condiments: coconut aminos, olive oil, citrus, herbs (allrecipes.com)

• Swap similar foods: e.g., use chicken sausage at breakfast or herbs/spices for variety.

🔧 Customization Ideas

• Breakfast add-ons: AIP bacon or sausage (GF and nitrate free ideal) , sweet potato hash 

• Lunch swaps: Use roasted chicken sausage sliders over greens or a seared salmon and sweet potato and greens

• Dinner alternatives: Shrimp with broccoli and black rice. 

These plan aligns with AIP guidelines: high in protein, nutrient-dense, and free from common gut triggers check out sites like allrecipes.com for more easy resources to help guide you to healing from within!

I do add nuts and flax into my diet but it is understanding which to add is key. For some conditions it is not ideal to add. 

Stay tuned for more details on Intermittent Fasting Ideas!

Cheers!

Katie