The Autoimmune Protocol, often shortened to AIP, is a structured elimination diet designed for people managing autoimmune conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, and inflammatory bowel disease. The AIP diet is a personalized elimination approach that removes foods most likely to provoke immune activation, then systematically reintroduces them one at a time to identify individual triggers. This 7-day meal plan covers the elimination phase, the strictest stretch of the protocol, typically followed for several weeks before reintroduction begins.
AIP goes considerably further than a standard anti-inflammatory diet. Beyond removing ultra-processed foods and refined sugar, AIP also excludes nightshade vegetables, grains, legumes, dairy, eggs, nuts, and seeds, foods that are otherwise considered healthy staples in most other eating patterns. This is precisely why AIP is meant as a temporary, structured tool rather than a permanent way of eating. Every meal in this plan works within those constraints, built entirely from meat, fish, non-nightshade vegetables, select fruits, and AIP-approved fats like olive oil, coconut oil, and avocado.
The evidence behind AIP, while still limited, is genuinely encouraging for certain conditions. In a study of 16 women with Hashimoto’s thyroiditis, ten weeks on the AIP diet was associated with a 29 percent reduction in inflammation and a 68 percent reduction in disease-related symptoms, alongside significant improvements in quality of life. Research in inflammatory bowel disease has shown similar promise, with participants reporting meaningfully fewer IBD-related symptoms and improved quality of life after following AIP for several weeks. This is not a cure, and research remains small in scale, but for people who haven’t found relief through other approaches, it’s a structured tool worth discussing with a healthcare provider. If you have Hashimoto’s, our Hashimoto’s thyroiditis diet grocery list covers the wider dietary picture.
Jump to: AIP Rules | Key Rules | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | At a Glance | What to Expect | Grocery List | Meal Prep | FAQ
AIP Diet Rules: What to Eat and What to Eliminate
Eat generously: Meat and organ meats including beef, lamb, pork, poultry, and liver, ideally from grass-fed or pasture-raised sources when accessible; fish and seafood such as salmon, cod, shrimp, and sardines; non-nightshade vegetables including sweet potato, spinach, kale, broccoli, cauliflower, asparagus, zucchini, carrots, beets, artichoke, cabbage, and bok choy; select fruits such as apple, banana, mango, blueberries, cranberries, and pear, in moderate portions; plantain as a starch source; coconut products including coconut oil and coconut milk; olive oil and avocado oil; bone broth; herbs and spices excluding pepper-based seasonings like paprika, cayenne, and chili powder (all nightshades) and seed-based spices like black pepper.
Eliminate during this phase: Nightshade vegetables including tomatoes, peppers, eggplant, and white potatoes; all grains; legumes including beans, lentils, and chickpeas; dairy; eggs; nuts and seeds, including seed-based spices such as black pepper; refined sugar; alcohol; and food additives such as modified food starch and artificial dyes. Seed oils and processed vegetable oils, in favor of olive oil, avocado oil, and coconut oil. Non-steroidal anti-inflammatory drugs are also typically eliminated during this phase, though this should only be discussed and adjusted with your physician.
Key Rules for Following This Plan
This is a phase, not a lifestyle: The elimination phase typically lasts four to twelve weeks, after which eliminated foods are systematically reintroduced one at a time to identify individual triggers. Staying in strict elimination indefinitely without reintroduction can lead to unnecessary nutritional gaps and social difficulty.
Organ meats matter: Liver and other organ meats are emphasized on AIP specifically because they’re exceptionally nutrient-dense, delivering iron, vitamin A, and B vitamins that become harder to obtain once eggs and legumes are removed. If the taste is difficult, mixing ground liver into ground meat dishes in small ratios makes it easier to tolerate.
Fermented foods support the gut-healing goal: Non-dairy fermented foods like sauerkraut and coconut milk yogurt are AIP-compliant and support the gut microbiome, which is central to the theory behind why AIP may help autoimmune symptoms. Our guide to foods that are good for gut health has more ideas.
Watch hidden nightshades and additives: Curry powder, chili powder, and many spice blends contain nightshade-derived peppers, and black pepper is a seed-based spice that is also excluded during elimination, so season with salt, garlic, and fresh herbs instead. Reading labels carefully on broths, sauces, and seasoning blends is essential, since nightshades and additives hide in unexpected places. Our nightshade-free diet grocery list is a useful companion when shopping.
Work with a professional: AIP is restrictive enough that nutritional gaps are a real risk without guidance. A functional medicine practitioner, registered dietitian, or your treating physician can help you follow this safely and know when it’s time to move into reintroduction.
7-Day AIP Meal Plan: Daily Menus
Day 1 AIP Meal Plan
Breakfast: Sweet potato and ground beef hash: ground beef (130g) with roasted sweet potato (180g) and sautéed spinach (60g), seasoned with salt, garlic, and fresh herbs, cooked in coconut oil (12g).
Lunch: Chicken and roasted beet salad: chicken thigh (170g) with roasted beet (80g), carrot (60g), and kale (50g), dressed with olive oil (12g) and lemon.
Dinner: Baked salmon, seasoned with salt and dill (190g), with roasted asparagus (130g) and avocado (60g), finished with olive oil (8g).
Day 1 approximate totals: Protein: 135g | Fiber: 20g | Calories: 1,801
Day 2 AIP Meal Plan
Breakfast: Coconut banana smoothie: canned coconut milk (200g) blended with banana (100g) and blueberries (70g).
Lunch: Bone broth soup with turkey: bone broth (300ml) with shredded turkey breast (130g), carrot (60g), and zucchini (100g), finished with olive oil (10g).
Dinner: Braised beef stew, seasoned with salt, garlic, and rosemary (190g), with cabbage (100g) and mushrooms (80g), cooked in coconut oil (10g).
Day 2 approximate totals: Protein: 127g | Fiber: 11g | Calories: 1,566
Day 3 AIP Meal Plan
Breakfast: Plantain and ground beef hash: ground beef (120g) with sliced plantain (150g) and sautéed spinach (50g), seasoned with salt and fresh thyme, cooked in coconut oil (12g).
Lunch: Shrimp and avocado salad: shrimp (190g) with cucumber (70g), avocado (60g), and kale (50g), dressed with olive oil (12g) and lime.
Dinner: Roasted chicken thigh, seasoned with salt and garlic (180g), with roasted broccoli (130g) and cauliflower (110g), finished with olive oil (10g).
Day 3 approximate totals: Protein: 131g | Fiber: 18g | Calories: 1,627
Day 4 AIP Meal Plan
Breakfast: Liver pate with plantain: beef liver (110g) sautéed with coconut oil (14g) and herbs, blended smooth, served with sliced plantain (100g), apple (150g), and avocado (70g).
Lunch: Turkey and cabbage lettuce wraps: turkey breast (190g) with shredded cabbage (80g) and carrot (60g), dressed with olive oil (12g).
Dinner: Baked cod, seasoned with salt and parsley (200g), with steamed artichoke (130g), green beans (130g), and roasted sweet potato (100g), finished with olive oil (12g).
Day 4 approximate totals: Protein: 143g | Fiber: 33g | Calories: 1,540
Day 5 AIP Meal Plan
Breakfast: Mango coconut smoothie bowl: coconut milk (180g) blended with mango (130g), topped with blueberries (60g).
Lunch: Ground beef and greens bowl: ground beef (170g), seasoned with salt and garlic, over sautéed spinach (60g) and roasted beet (70g), finished with olive oil (10g).
Dinner: Roasted pork tenderloin, seasoned with salt and rosemary (190g), with roasted sweet potato (160g) and Brussels sprouts (130g), finished with olive oil (10g).
Day 5 approximate totals: Protein: 107g | Fiber: 17g | Calories: 1,635
Day 6 AIP Meal Plan
Breakfast: Turkey breakfast patties with greens: ground turkey (150g), seasoned with salt, sage, and thyme, cooked in coconut oil (12g), with sautéed spinach (50g), sliced apple (120g), and plantain (100g).
Lunch: Sardine and avocado salad: canned sardines (110g) with cucumber (70g), avocado (60g), and kale (50g), dressed with olive oil (12g) and lemon.
Dinner: Roasted duck breast, seasoned with salt and thyme (180g), with roasted carrot (60g), steamed bok choy (110g), and roasted sweet potato (100g), finished with olive oil (12g).
Day 6 approximate totals: Protein: 125g | Fiber: 19g | Calories: 1,563
Day 7 AIP Meal Plan
Breakfast: Plantain porridge: mashed cooked plantain (170g) simmered with coconut milk (100g), topped with fresh cranberries (50g), finished with coconut oil (8g).
Lunch: Lamb and greens bowl: lamb (170g), seasoned with salt, garlic, and rosemary, over kale (50g) and roasted beet (70g), finished with olive oil (10g).
Dinner: Baked salmon, seasoned with salt and dill (180g), with roasted asparagus (120g) and carrot (60g), finished with olive oil (8g).
Day 7 approximate totals: Protein: 100g | Fiber: 14g | Calories: 1,604
7-Day AIP Meal Plan at a Glance
| Day | Protein | Fiber | Calories |
|---|---|---|---|
| Day 1 | 135g | 20g | 1,801 |
| Day 2 | 127g | 11g | 1,566 |
| Day 3 | 131g | 18g | 1,627 |
| Day 4 | 143g | 33g | 1,540 |
| Day 5 | 107g | 17g | 1,635 |
| Day 6 | 125g | 19g | 1,563 |
| Day 7 | 100g | 14g | 1,604 |
Protein stays high throughout the week, since meat, fish, and organ meats carry the bulk of the nutritional load once eggs, dairy, and legumes are removed from the picture. Calories sit at a genuine maintenance level, since AIP is not designed as a weight-loss protocol, its purpose is symptom management and identifying food triggers, and unintentional weight loss from under-eating is a common and avoidable pitfall of this restrictive approach. If your calorie needs are higher, add an extra serving of sweet potato, plantain, or avocado to any day, all of which fit within AIP guidelines.
What to Expect on This AIP Meal Plan
Days 1 to 3: The adjustment away from eggs, dairy, grains, and nightshades is often the hardest part in the first few days, particularly if these made up a large share of your usual meals. Some people notice mild fatigue or headaches as the body adjusts, similar to what’s reported when eliminating other major food groups at once.
Days 4 to 5: For people whose symptoms are genuinely tied to dietary triggers, this is often when early improvements in digestion, joint discomfort, or energy begin to appear, though the research-backed timelines in published studies typically run several weeks, not days, so patience matters here.
Days 6 to 7: By the end of the week, most people have a clearer sense of which AIP-compliant meals they actually enjoy and want to keep repeating during the full elimination phase. Since AIP is meant to be temporary, start planning with your healthcare provider or dietitian for when and how you’ll begin the reintroduction phase, ideally starting with lower-risk foods like egg yolks or seed-based spices before working toward higher-risk categories like dairy and grains.
AIP Grocery List for 7 Days
Meat, Poultry, and Fish
- Ground beef, 420g
- Beef stew meat, 190g
- Beef liver, 110g
- Lamb, 170g
- Pork tenderloin, 190g
- Chicken thighs, 350g
- Turkey breast, 320g
- Ground turkey, 150g
- Duck breast, 180g
- Salmon fillets, 2 (approximately 190g and 180g)
- Cod fillets, 200g
- Shrimp, 190g
- Canned sardines, 110g
- Bone broth, 300ml
Vegetables
- Sweet potatoes, 3
- Spinach, 1 bag
- Kale, 2 bunches
- Carrots, 4
- Beets, 4 (fresh or pre-cooked)
- Broccoli, 1 head
- Cauliflower, 1 head
- Asparagus, 2 bunches
- Zucchini, 1
- Cabbage, 1 head
- Artichoke, 1 (fresh or canned in water)
- Green beans, 130g
- Brussels sprouts, 130g
- Bok choy, 1 head
- Mushrooms, 1 container
- Cucumber, 2
- Plantains, 4
Fruit
- Bananas, 1
- Blueberries, 130g
- Apples, 3
- Mango, 1
- Fresh cranberries, 50g
Fats
- Coconut oil, 1 jar
- Olive oil, 500ml
- Canned coconut milk, 3 cans
- Avocados, 4
Herbs and Seasonings
- Salt
- Garlic
- Fresh herbs such as dill, rosemary, thyme, sage, and parsley
- Lemons, 2
- Lime, 1
AIP Meal Prep: How to Prepare for the Week
Before Day 1: Roast a large batch of sweet potatoes and beets in advance, since both appear repeatedly and reheat well. Prepare the liver pate ahead of time, since it stores well refrigerated for a few days and having it ready removes a preparation barrier later in the week.
Before Day 4: Roast a second batch of vegetables. Cook a larger portion of ground beef or shredded chicken than a single meal requires, since leftovers speed up assembly for the remaining days.
AIP Meal Plan FAQ
How long should I stay on the AIP elimination phase?
Most guidance runs four to twelve weeks, or until symptoms have clearly improved, followed by a structured reintroduction of foods one at a time. Staying in strict elimination indefinitely can create nutritional gaps, so plan the next step early. When you’re ready, our AIP reintroduction phase grocery list walks through what to bring back and how.
Can I use black pepper and other spices on AIP?
Not during the elimination phase. Nightshade spices (paprika, cayenne, chili powder) and seed-based spices, including black pepper, are excluded. Season with salt, garlic, ginger, turmeric, and fresh or dried herbs such as rosemary, thyme, dill, sage, and parsley instead.
Is the AIP diet a weight-loss diet?
No. AIP is designed to reduce symptoms and identify food triggers, and this plan is built around maintenance-level calories. Unintentional weight loss is a common pitfall on such a restrictive diet, so add extra sweet potato, plantain, or avocado if you are losing weight you don’t want to lose.
What replaces eggs, dairy, grains, and legumes on AIP?
Protein comes from meat, fish, and organ meats; starch and energy come from sweet potato, plantain, and fruit; and fats come from olive oil, coconut oil, and avocado. Canned coconut milk and coconut yogurt stand in for dairy, and liver supplies the iron, vitamin A, and B vitamins that eggs and legumes usually contribute.
Do I need medical supervision to follow AIP?
It’s strongly advised. AIP is restrictive, and a physician, registered dietitian, or functional medicine practitioner can help you avoid nutritional gaps, coordinate with any medications, and time the reintroduction phase safely.
The Bottom Line
This 7-day AIP meal plan works entirely within the elimination phase’s constraints, no grains, dairy, eggs, legumes, nuts, seeds, or nightshades, while still delivering high protein, solid fiber from AIP-approved vegetables and fruit, and genuine calorie adequacy throughout the week. AIP is meant to be temporary and diagnostic, not a permanent way of eating, so use this plan as a structured starting point and work with your healthcare provider on when to begin systematically reintroducing foods to build a more personalized, sustainable long-term diet.
All nutritional values are approximate estimates based on USDA FoodData Central data. This article does not constitute medical advice. The AIP diet should be undertaken with guidance from a physician, functional medicine practitioner, or registered dietitian, particularly given its restrictive nature and the importance of a properly guided reintroduction phase.
