AIP 3 Day Meal Plan
Blueberry Antioxidant Fat Fiber Protein Smoothie:
1 scoop of grass fed collagen
1 cup of frozen organic blueberries
1 cup of frozen organic spinach
1/4 cup of frozen strawberries
1 cup of coconut milk
1/4 cup of water
1 tablespoon of organic chia seeds (Not AIP compliant but very good for extra fiber so my doctor allows it)
4 dashes of cinnamon
1 tablespoon of organic virgin coconut oil
1 tablespoon of organic maple syrup
Iced Maple Salted Cinnamon Matcha Latte:
Add 1/4 cup of water and 3 ice cubes to blender and blend on high
Add 2 teaspoons of Matcha with 3 dashes of cinnamon, 1 dash of pink himalayan salt and 1 tablespoon of maple syrup
Pour over ice and coconut milk
Arugula Salmon Salad
4 cups of organic Arugula
1 cup of fresh organic spinach
1 cup of frozen artichokes (thawed)
1 pack of wild smoked salmon
Toss together with 5 tablespoons of olive oil, one fresh squeezed organic lemon, a few dashes of pink himalayan salt and one tablespoon of coconut aminos
Italian Branzino and Zucchini
In a large nonstick skillet, heat 1/4 cup of coconut oil with a clove of chopped garlic. Season the zucchini with salt and cook over high heat until lightly browned and tender, about 4 minutes. Transfer the zucchini to plates.
Add 4 tablespoons of coconut oil to the skillet with 1/8 cup of organic chicken bone broth. Season two 3 ounce branzino fillets with salt and add to the skillets with a clove of chopped garlic, skin side down. Using a large spatula, press the fish lightly to sear the skin for a few seconds. Cook over high heat until the skin is very crisp and browned, about 5 minutes. Carefully flip the fillets and cook for 1 minute longer, until the flesh flakes when pierced with a fork. Place the fish over the zucchini, skin side up.
Salted Cinnamon Vanilla Ice Cream
2 cans coconut milk
4 tablespoons maple syrup
1 tablespoon of cinnamon
1 teaspoon of pink himalayan sea salt
1 tablespoon vanilla extract
1. Combine all ingredients in a pan over the stove. Heat to combine.
2. Let cool and place mixture in ice cream maker and follow the directions to churn.
3. Place in freezer to let set.
DAY 2 (taken from Dr Will Cole)
1/2 cup pineapple, chopped
1 cup cucumber, chopped
3/4 cup water
1/3 cup coconut milk
1 scoop grass-fed collagen powder
1 small handful mint leaves (about 10)
1-inch ginger root, peeled
2 teaspoons turmeric
1/2 cup ice
1. Combine all ingredients together, blend, and enjoy!
Chicken "Rice" Soup
2 chicken breasts
2 cups carrots, chopped
2 cups celery, chopped
6 cups chicken bone broth
1/2 tablespoon turmeric
3 bay leaves
Salt and pepper to taste
3 cups uncooked cauliflower finely pureed to "rice"
1. Add all ingredients (minus cauliflower) together in slow cooker.
2. Set slow cooker on HIGH for 6 hours.
3. Add cauliflower "rice" and let cook for another 10-20 minutes until cooked. Shred chicken and serve.
Italian Zucchini Meatballs
1 pound ground meat of choice
1 cup zucchini, shredded
1 teaspoon italian spice blend
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Sea salt and black pepper to taste
1. Preheat oven to 400 degrees F.
2. Mix together all ingredients in a bowl.
3. Roll into desired size balls and place on a parchment lined baking sheet.
4. Bake for 15-20 minutes.
1 large cauliflower
2 tablespoons coconut oil
6 tablespoons coconut milk
1/2 bunch cilantro, chopped
Juice of 1-2 limes
Sea salt to taste
1. Chop up cauliflower and pulse in food processor to "rice" consistency.
2. Cook cauliflower in skillet with 1 tablespoon coconut oil and sea salt over medium heat until done.
3. Mix in coconut milk and remaining 1 tablespoon coconut oil until melted and combined.
4. Remove cauliflower and place in bowl. Stir in cilantro and lime juice to combine.
DAY 3 by Carolina Amaris
Fresh Fruit Salad
Watermelon, pineapple, banana, pomegranate blueberries and grapes Chop fruit and mix together with lemon juice
Coconut Matcha Latte:
Add 2 teaspoons of matcha to a quarter cup of water and blend
Pour over ice and coconut milk
Roasted Fall Vegetables
What you need :
1 lb. fresh Brussels sprouts
1.5 tbsp. olive oil
2.5 tbsp. balsamic vinegar, divided ( non alcoholic) if you have sensitivity to this ingredients you can use coconut oil or grass fed ghee ( non lactose ) and melted.
2 cloves fresh garlic, minced
1/2 tsp pink Himalayan salt 1/4 cup of water1 tablespoon of honey1 lb. of organic carrots1 lb. of organic golden beets1 pomegranate1/2 tsp of apple cider vinegar1/2 tsp of coconut vinegarPre heat oven to 400. Line a cookie sheet with parchment paper. Rinse all your vegetables and make sure to cut the ends. Cut golden beets into 1/4 thin slices, set aside. Cut ends of Brussels sprouts and toss into a bowl. Cut ends off of carrots and slice down center into 3/4. Combine all liquid ingredients into a bowl and whisk for about 69 seconds. 1/2 tsp of apple cider vinegar1/2 tsp of coconut vinegar 1.5 tbsp. olive oil
2.5 tbsp. balsamic vinegar, divided
2 cloves fresh garlic, minced1/2 tsp pink Himalayan salt 1/4 cup of water 1 tablespoon of honey
Place all Brussels sprouts into liquid mix. Gently place Brussels sprouts on to cookie sheet, followed by carrots and golden beets. Pour excess liquid over vegetables .
Roast for 45 minutes .
Remove and cool down for 15 . Add a little olive oil or coconut oil for a sweet taste. Garnish with pomegranate.
Organic Roasted Citrus Chicken
1 whole chicken ( organic or grass feed)
Fresh Rosemary 1/2 cup
Fresh Thyme 1/2 cup
Fresh Sage 1/2 cup
4 garlic cloves
1 cup of olive oil
Pink Himalayan salt
Extra large zip block bag
1 yellow onion ( optional
For AIP diet to opt out if you have sensitivity)
First things first never wash your chicken underwater . Instead wash your chicken with one whole lemon and then pat try. Allow for chicken to sit for 20 minutes to bring to room temperature.
For Brine :
3 cups water
1/4 cup pink Himalayan salt
2 tablespoons coconut sugar
3 sprigs fresh rosemary
3 springs fresh thyme
2 cloves garlic, smashed with the side of a knife
1 squeeze of orange juice use left over for brine
1 squeeze of lemon juice and use left over for brine.
Place chicken inside zip block with brine and leave to marinate for 3-5 hours . The longer the better if you have time .
1 tablespoon of minced garlic
4 carrots peeled and cut in half
Heat oven to 425
In a cooking pot or roasting pot cut onion and place inside pot. I like cutting into 1/4. Cut orange and lemons into thin slices ( save some for the top of chicken ). Place sage, rosemary , and thyme . Carefully place chicken and half of brine juices. Nestle garlic cloves and carrotsaround chicken. Use the rest of brine juice along with oranges and lemon. Layer another round to your liking of fresh herbs.
Option to sprinkle anotherbit of coconut sugar on top chicken.
Cook for 1 and 34 minutes . Use another 7 minutes under broiler for crispy skin.