FALL INSPIRED AIP COMPLIANT MEAL PREP
Introduction
I get it- meal prepping can be intimidating- mapping out what you're going to eat, finding the best prices, prepping it in advance so that it stays fresh throughout the week- all of that can lead to unnecessary stress leading us to just throw in the towel and give up from the get-go.
That's why I've created this Fall Inspired AIP Compliant Meal Prep with a full shopping list coming to under $60.00, and even providing you the simple stress-free steps to execute this delicious plan!
So, what is on the menu for the week you may ask? Let's dive in!
Table of Contents
Meals for the Week
Breakfasts:
Sweet Potatoes with Sauteed Pears
Ground Turkey Hash
Lunches:
Root Vegetable Soup
Kale Salad with Apples and Roasted Root Vegetables (opt. add some leftover chicken for extra protein)
Dinners:
Salmon , Kale, roasted Carrots
Chicken Thighs, Brussel Sprouts, Cauliflower rice
Snack:
Homemade Plantain Chips
Meal Prep Shopping List
For this meal prep, all ingredients were sourced from my local Walmart. I used my Instacart plus membership to purchase these ingredients so that I can get to drafting this post up while the ingredients were being shopped!
Get free deliveries on your first three orders when you sign up for instacart*
Fresh Fruits/ Vegetables:
Apples (2)
Pears (3)
Kale (1 bunch)
Brussel Sprouts (12 oz)
Carrots ( 16oz)
Plantains (3)
Yams (3 lb)
Cauliflower Rice
Proteins:
Ground Turkey (16oz)
Chicken Thighs (4 thighs)
Fresh Salmon (1 large filet)
Misc:
Cream of Coconut (1 can)
Ground Thyme
Ground Rosemary
Meal Prep Steps:
Preheat oven and Prep Produce: Preheat oven to 475F. Wash all produce, Skin/Peel and chop the carrots, parsnips and sweet potatoes. Cut the Brussel sprouts in half. Dice the Apples and pears and set them to the side. Peel your plantain, slice very thin and set to the side.
Roast Veggies: Put the butternut squash, carrots, parsnips, sweet potatoes, and two whole sweet potatoes on a baking sheet and in the oven to roast for 30 minutes.
Air Fry Plantain Chips: ** Skip to Step 6 If you don't have an airfyer*To an airfryer, add the sliced plantains in a single layer, spray with olive oil or coconut oil and salt lightly. Air fry for 25 minutes.
Sautee Pears: To a skillet, add coconut oil, and diced pears. Sautee until browned. Optional: add cinnamon or nutmeg ( not low histamine )
Prep Breakfast Hash: Once the pears are done roasting, remove, and wipe clean, to the skillet, add the ground turkey, and let brown, add in the apples, sweet potatoes, and kale. Season with thyme.
Cook Chicken Thighs, Salmon, and Plantain Chips: Once the veggies are done roasting, lower the heat on the oven to 375F, season the chicken thighs with olive oil, thyme and rosemary, and place on a baking sheet. Add the Salmon to the baking sheet as well, and spray with olive oil.
**** If you do not have an airfyer, you can add the plantain chips here . Lay the plantain chips flat on the baking sheet. Spray with olive oil and salt lightly before baking.
Make the Bisque: Add the roasted butternut squash, carrots and coconut cream to a blender with equal parts water. Add more water to your desired consistency.
Make the Cauliflower rice: Using the same skillet from step 5, add a tablespoon of neutral oil to the pan, add the cauliflower rice, season with thyme/oregano.
Here are some more Auto Immune Friendly Meal Prep Ideas:
More Ways to Enjoy these Meals:
Chicken Thighs: One of the most important things is making sure we get enough protein, especially high-quality animal protein. These are some of my favorite ways to enjoy these rosemary chicken thighs:
On cassava flour wraps
In bell pepper sandwiches
Alongside perfectly roasted sweet potatoes
With this mediterranean salad (omit chickpeas and quinoa to keep this paleo)
Ground Turkey: Feel free to turn the ground turkey into turkey meatballs or even turkey burgers throughout the week!
Frequently Asked Questions:
1. What is the AIP Diet?
The AIP (Autoimmune Protocol) diet is a strict elimination diet designed to reduce inflammation, heal the gut, and help manage autoimmune diseases.
2. How long do I need to follow the elimination phase?
The elimination phase typically lasts between 30-90 days, depending on how quickly symptoms improve. Some people start to feel better within a few weeks, while others take longer. After this, foods are gradually reintroduced to identify specific triggers.
3. What foods are allowed on the AIP diet?
The AIP diet focuses on:
Vegetables (except nightshades like tomatoes, potatoes, eggplants, and peppers)
Lean meats (preferably grass-fed or wild-caught)
Organ meats
Seafood
Fermented foods (like sauerkraut)
Bone broth
Healthy fats (like coconut oil, olive oil, and avocado oil)
Coconut products
Fruits (in moderation)
4. What foods are restricted on AIP?
The AIP diet eliminates:
Grains (wheat, rice, oats, corn, etc.)
Dairy
Eggs
Legumes (beans, lentils, peanuts)
Nuts and seeds
Nightshade vegetables (tomatoes, peppers, eggplants, potatoes)
Processed foods, refined sugars, and additives
Coffee and alcohol
Certain spices derived from seeds (cumin, coriander, mustard, etc.)
5. Can I meal prep on AIP?
Yes, meal prepping is highly recommended on AIP. Planning meals in advance helps avoid last-minute temptations and ensures you always have AIP-compliant food available. Batch cooking soups, stews, and roasted veggies or meats is an efficient way to stick to the diet without daily cooking.
6. How can I make AIP more affordable?
AIP can seem expensive, but you can reduce costs by:
Buying in bulk (especially meats and pantry items like coconut products)
Meal prepping to reduce waste
Focusing on seasonal and local produce
Shopping at discount grocery stores like Trader Joe’s or using online resources to find sales
7. Can I snack on the AIP diet?
Yes, snacking is allowed, but it should be focused on nutrient-dense, anti-inflammatory options. Some great AIP-compliant snacks include:
Apple slices with coconut butter
Dried fruit (without added sugar)
AIP-friendly jerky
Veggies with guacamole
Coconut yogurt
8. Is coffee allowed on AIP?
No, coffee is not allowed on AIP due to its potential to irritate the gut lining and stimulate the immune system. Some people replace it with herbal teas, dandelion root tea, or AIP-compliant coffee substitutes.
9. How can I eat out on the AIP diet?
Eating out on AIP can be tricky, but it’s doable with some planning. When dining out:
Research the menu ahead of time
Choose simple dishes like grilled meats and steamed vegetables
Ask for dishes to be cooked in olive oil instead of butter or vegetable oil
Avoid sauces or dressings that may contain hidden non-compliant ingredients
10. What is the difference between AIP and Paleo?
AIP is a more restrictive version of the Paleo diet. While both eliminate grains, dairy, and legumes, AIP also removes eggs, nuts, seeds, and nightshades, which are allowed on Paleo. AIP focuses on healing the gut and managing autoimmune disease through stricter elimination and reintroduction.
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