Introduction
Starting the Autoimmune Protocol (AIP) can feel overwhelming, especially during the elimination phase when so many foods are off-limits. That’s where a structured AIP elimination phase meal plan helps. This 7-day guide removes the guesswork, offering healing meals that keep you nourished and on track from day one.
What Is the AIP Elimination Phase?
The elimination phase is the first stage of the AIP diet, where common inflammatory foods are removed to allow your immune system and gut to heal.
Foods You Eliminate
- Grains and legumes
- Dairy and eggs
- Nightshades (e.g., tomatoes, peppers)
- Nuts, seeds, and seed-based oils
- Processed sugars and industrial oils
Foods You Can Enjoy
- Pasture-raised meats and organ meats
- Wild-caught fish
- Fresh vegetables (non-nightshade)
- Fruits in moderation
- Healthy fats like olive oil and coconut oil
- Bone broth, herbs, and fermented foods
7-Day AIP Elimination Phase Meal Plan
This plan includes three meals a day plus one optional snack, using compliant ingredients and meal-prep-friendly recipes.
Day 1
Breakfast: Sweet potato hash with ground turkey and kale
Lunch: Chicken soup with bone broth, carrots, and zucchini
Dinner: Baked salmon with roasted broccoli and avocado mash
Snack: Sliced apple with coconut butter
Day 2
Breakfast: Carrot and banana breakfast mash
Lunch: Turkey lettuce wraps with avocado and shredded veggies
Dinner: Bison burger (lettuce-wrapped) with sautéed mushrooms and sweet potato fries
Snack: Coconut yogurt with cinnamon
Day 3
Breakfast: Plantain pancakes with unsweetened applesauce
Lunch: Tuna salad with mixed greens and olive oil dressing
Dinner: Slow-cooked beef stew with carrots and turnips
Snack: Homemade bone broth
Day 4
Breakfast: Liver pâté with steamed spinach and fruit
Lunch: Leftover beef stew
Dinner: AIP taco bowl with ground beef, cauliflower rice, and guacamole
Snack: Carrot sticks with liver dip
Day 5
Breakfast: AIP breakfast casserole (sweet potato, spinach, turkey)
Lunch: Grilled chicken with roasted beets and greens
Dinner: Coconut curry shrimp with zucchini noodles
Snack: Sweet potato bites
Day 6
Breakfast: Bone broth smoothie (gelatin, greens, berries, coconut milk)
Lunch: Leftover curry shrimp bowl
Dinner: Roasted lamb with mashed parsnips and steamed broccoli
Snack: Coconut gummies and herbal tea
Day 7
Breakfast: Banana pancakes with coconut cream
Lunch: Leftover lamb bowl
Dinner: Chicken thighs with rainbow roasted veggies and salad
Snack: Plantain chips with guacamole
Grocery List for the Week
Proteins
- Chicken thighs, breasts
- Ground turkey, beef, and lamb
- Wild salmon, shrimp
- Liver or organ meats
- Canned AIP-compliant tuna
Vegetables
- Sweet potatoes, carrots, and beets
- Kale, spinach, arugula
- Broccoli, cauliflower, zucchini
- Garlic, onions, and leeks
Pantry Staples
- Olive oil, coconut oil
- Coconut milk (additive-free)
- Bone broth
- Plantains, bananas
- AIP-safe spices: turmeric, oregano, thyme
Snacks
- Coconut butter
- Unsweetened applesauce
- Gelatin (for gummies)
- Herbal teas
Tips for Success on the AIP Elimination Plan
Cook in Batches
Choose a day to prep ingredients and proteins for the week to save time and reduce stress.
Repeat and Rotate
Reusing ingredients (like roasted vegetables or cooked meats) helps reduce waste and simplify meals.
Keep It Simple
Simple meals are often the most sustainable—focus on a protein, a vegetable, and a healthy fat at each meal.
Stay Hydrated
Drink plenty of water and sip bone broth throughout the day to support gut health.
Internal Links to Help You Succeed
- AIP Meal Plans: Start Here
- Best AIP Cooking Oils and Fats
- AIP Pantry Substitutes
- AIP Reintroduction Guide
Frequently Asked Questions
Can I repeat meals during the week?
Yes, repeating meals saves time and ensures you’re not constantly cooking. Just aim for nutrient diversity across the week.
Are snacks allowed on AIP?
Yes—snacks like fruit, bone broth, and coconut yogurt are elimination-compliant and helpful for energy between meals.
What if I can’t find organ meats?
Start with small amounts mixed into ground meats or use high-quality supplements as a temporary option.
Can I substitute ingredients?
Absolutely. Just ensure replacements are compliant with AIP elimination rules—refer to our pantry guide for help.
When should I start reintroductions?
Most people follow the elimination phase for at least 30–90 days before beginning reintroduction based on symptoms and progress.
Final Thoughts
A structured AIP elimination phase meal plan simplifies your first week on the protocol. By planning, batch cooking, and using whole, healing ingredients, you’ll set the stage for success and feel empowered to stick with AIP long enough to see results.
