AIP Meal Plan Days 4-6

AIP Meal Plan Days 4-6

DAY 4 


Energy Boosting, Low-Glycemic Green Smoothie
Containing fat, fiber, protein and greens to properly nourish and carry you through your morning
1 serving of collagen peptides (you can buy HERE)
3/4 cup of coconut milk (DIY or a full fat canned coconut milk, free of additives)  
3/4 cup of coconut water
1/4 of an avocado
½ cup of frozen banana

1 large handful of spinach, or any other leafy green
1-2 tbsp. of chia seeds
Small handful of ice
Blend all ingredients together in a high-speed blender until smooth, about 30 seconds. Pour and enjoy!

AIP Veggie Sauté Spaghetti Squash

 1 spaghetti squash
2-3 Tbsp. unrefined, cold-pressed extra-virgin olive oil (can also use unrefined coconut oil or ghee)
Sea salt, to taste.
For the vegetable sauté:
2 tbsp. avocado oil (great for sautéing because of its high smoke point)
2 large zucchinis, sliced ¼ inch thick.
2 cups mushrooms, diced
2 garlic cloves, smashed
1 small bunch kale, peeled
Pinch of sea salt

Preheat oven to 400 degrees and line a baking sheet with unbleached parchment paper.
Cut squash in half, length-wise, and scoop out the seeds with a spoon. Brush both halves of the squash with olive oil and sprinkle with sea salt.
Place both halves face down on the lined baking sheet.
Bake for 35-45 minutes, depending on the size of the squash. A large spaghetti squash will take closer to 45 minutes.
Meanwhile, add avocado oil and/or ghee to a large skillet over medium high heat. Once the oil is warm but not smoking, add the zucchini, mushroom, and garlic to the skillet with a pinch of sea salt. Cook for about 7-8 minutes. Add the kale and continue cooking until wilted. This is very versatile, and any vegetable/herb replacement will be good.
Remove the squash from the oven and let cool. Once it is cool enough to touch, use a fork to shred the squash, creating a spaghetti-like noodle, and place in a serving bowl.
Mix in the vegetable sauté to the spaghetti squash. Feel free to sprinkle extra salt and/or garnish with flat leaf parsley or cilantro.

Homemade Golden Milk
Anti-inflammatory. Leftovers are great as a hot or cold beverage, or as the base of your morning smoothie.

3 cup of coconut milk (DIY or a full fat canned coconut milk, free of additives)
1 ½ tsp. of ground turmeric
1/4 tsp. of ground ginger
1 cinnamon stick or 1 tsp. ground cinnamon
1 tbsp. unrefined coconut oil, optional
Add raw local honey, maple syrup or stevia as a natural sweetener

Place all ingredients in a small saucepan and whisk together over medium high heat, until hot, but not boiling.
Turn off heat and serve immediately, leaving the cinnamon stick behind. Leftovers can be stored in the fridge for up to 3 days.

Maple-Glazed Wild Caught Salmon (Sheet Pan Dinner!)

  2 tbsp. maple syrup
2 tbsp. cup tarragon leaves, minced
 1/2 tbsp. balsamic vinegar
1 tbsp. lemon juice
1/2 tsp. thyme leaves
 1 garlic clove, minced
 ½ tsp. sea salt, to taste
 ½ cup unrefined, cold-pressed extra virgin olive oil
 1 pound wild caught salmon fillet
 1 ½ pounds wild caught salmon fillet
 1 pound Brussels sprouts, trimmed and halved
 1 bunch of asparagus
  2 sweet potatoes, cubed

Preheat oven to 450 degrees and line a sheet pan with unbleached parchment paper. In a mixing bowl, whisk together the maple syrup, tarragon leaves, balsamic vinegar, lemon juice, thyme leaves, garlic and sea salt. Slowly stream the olive oil into the mixture to create vinaigrette.
In a separate bowl toss the Brussels sprouts, butternut squash, and parsnips with enough of the vinaigrette to evenly coat, leaving some for the salmon.
Place the salmon across the center of the lined sheet pan.
Surround the salmon with the marinated vegetables. Drizzle the remaining vinaigrette over the salmon and season with more sea salt.
Place in the oven the cook for 12-15 minutes. Heat the oven to broil and cook the salmon about 2 minutes more, to create a nice golden color.


DAY 5 (taken from Dr. Will Cole)


Turkey and Greens Hash Brown Bake

1 tbsp. coconut oil
1 pound ground turkey
3 large sweet potatoes, thinly sliced
2 cups chopped beet greens
2 cups baby spinach
1⁄2 small onion, chopped
Sea salt and freshly ground black pepper to taste
1 teaspoon minced fresh thyme
1 cup canned full fat coconut milk
Preheat oven to 375 degrees
In a large skillet over medium heat, heat the oil. To the oil, add the turkey and cook for 10 minutes, until the turkey is brown.
In a large bowl, mix the next 6 ingredients (sweet potatoes through thyme) with the turkey.
In a large baking dish, pour the contents of the bowl. Pour coconut milk over the potato mixture and cover. Place in the oven and bake for 25 minutes, until sweet potatoes are tender.


Coconut Raisin Fat Bombs
Makes 8 cups
½ cup of coconut oil, melted
¼ cup coconut flour
1/2 cup sundried raisins

Mix all ingredients together in a bowl until smooth. Pour into silicone cups or muffin tin. Freeze until hardened,
About 20 minutes. Store in refrigerator for several days.
You can even add a little carob powder in there for a “chocolatey” taste if you like.

Chicken Slaw Salad with Lemon Basil Vinaigrette
2 cups cooked and cubed chicken breast
4 cups shredded red cabbage
4 cups arugula lettuce
2 cups chopped cucumber
2 cups diced avocado
1/3 cup lemon juice
4 large, pitted dates
1 clove garlic, minced
2 tablespoons olive oil
¼ cup chopped fresh basil
Sea salt and freshly ground black pepper to taste

In a large bowl, add the first 5 ingredients (chicken through diced avocado). In a blender, add the remaining ingredients and blend until smooth. Pour the vinaigrette over the salad, toss and serve.

 Creamy Pumpkin Soup Ingredients:
  1 pound cooked bacon crumbled, with grease saved and set aside
 2 pie pumpkins
 2 cups chicken bone broth
  2 yellow onions, diced
 3 cloves garlic, diced
 1/4 teaspoons nutmeg

Preheat oven to 375 degrees F. Cut pumpkins in half and remove seeds. Place on baking sheet and bake for 40 minutes. Scoop out pumpkin and mash and set aside. To a large pot add onions, garlic and 2 tablespoons bacon grease and cook. Add in bone broth, pumpkin, nutmeg and 2 more tablespoons bacon grease.  Stir together to combine and let simmer for 15 minutes




Warm Porridge with Lemon and Berries taken from the Autoimmune Wellness Blog 
Serves 4

1 large head cauliflower
¾ cup finely shredded coconut
2 tbsp coconut butter
3 cups coconut milk
Zest of a large lemon (save the juice for something else)
Generous pinch salt
Spoonful softly whipped coconut cream* (optional for serving)
Handful mixed berries (optional for serving)
Toasted coconut chips (optional for serving)

Cut the cauliflower into florets and put them into your food processor with the ‘S’ blade, not forgetting the stalks.
Pulse about 8-10 times until the cauli is the same consistency as large grains of rice (you may need to do this in two batches). Pulsing puts you in control; if you simply press the 'on' button you risk ending up with purée!
Transfer the riced cauliflower to a large pan, add the remaining porridge ingredients and stir to combine everything.
Bring up to a simmer, cover with a lid, and cook for about 25-30 minutes until the cauli is tender and the porridge nice and creamy.
While the porridge is cooling, whip the coconut cream. Start by removing your chilled coconut milk from the fridge, turning it upside down and opening it up with a can opener.
Pour the thin coconut water into a jar and keep for another purpose, such as in smoothies.
Scoop out the cream and beat with a balloon whisk until soft peaks form, then transfer to a small container until needed.
*Put a can of coconut milk in the fridge at least the night before you want to make whipped cream.


No Nightshade Ratatouille taken from Sophie Van Tiggelen

Serves 4

¼ cup extra-virgin olive oil (organic, unrefined Bragg’s)
2 medium golden beets (about ½ pound), peeled and roughly chopped
3 medium carrots (about ½ pound), peeled and roughly chopped
4 cloves garlic, minced
1 large yellow onion (about ¾ pound), peeled and roughly chopped
1 medium yellow summer squash (about ½ pound), chopped
1 medium zucchini (about ½ pound), chopped
1 tablespoon dried oregano
1 tablespoon minced fresh rosemary
1 tsp. fine sea salt (suggestion)

In a large saucepan, heat olive oil over medium-low heat. Add beets, carrots, and garlic. Cover and cook for 20 minutes, stirring occasionally
Add onion, yellow squash, zucchini, oregano, rosemary, and sea salt. Continue cooking, covered, until vegetables are tender, about 20 minutes.
Check seasoning and adjust salt to taste. Serve hot or cold.


The Perfect Detox Salad by Alexa Ouaknine

2 cups of kale, thinly sliced
2 cups of red cabbage, thinly sliced
1 large head of broccoli, finely chopped
2 small beets, cubed
1 bunch cilantro, chopped (amounting to about 1 cup)
2 large carrots, peeled and grated
1 avocado, cubed
1 cup pomegranate seeds
For the dressing:
1 garlic clove, minced
Sea salt, to taste
1 tsp. rice vinegar
1 tsp. red wine vinegar
3 tbsp. lemon juice (about 1 large fresh lemon)
½ cup unrefined, cold-pressed extra-virgin olive oil

Combine all salad ingredients in a large salad bowl and toss gently. Set aside.
Combine the garlic, sea salt, rice vinegar, red wine vinegar, lemon juice and olive oil in a jar with the lid closed and shake until well mixed. Can also be mixed in a blender.