AIP DIET SERIES – Week 1-2 Overview
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Update
Starting the AIP (Autoimmune Protocol) diet has been an eye-opening and transformative journey for me. It’s been a rollercoaster of emotions, but knowing that this is a step towards better health keeps me grounded. Here’s a peek into my experience so far:
Balancing Cortisol Levels
Supporting and balancing my cortisol levels often has a noticeable negative impact on my anxiety and mood right in the beginning. I’ve taken steps to lower my cortisol after a flare twice this year and it was the same feeling, so I was somewhat prepared for it, but the intensity always takes me by surprise. The second week on AIP coincided with my ovulation period when my PMS is at its worst. It was a bit of a rough ride, but knowing that this phase is temporary and part of the healing process helps me stay focused. I’ve learned to be extra gentle with myself, prioritizing rest and mental relaxation more than ever.
A Trip to the Lake
We went to the lake with our family for a few days at the end of week two. This presented some challenges regarding food prep, but I planned out meals that would be easy to make in my air fryer and packed everything I needed to prepare food and clean up. This way, I avoided gluten cross-contamination and stayed true to my AIP diet. I packed way more snacks than I needed, just to ensure I always had something to eat. I did forget my blender, which was a bummer because I missed my “sweet treat” of fruit smoothies and dole whips, but I survived.
There’s a unique experience when trying to maintain your safety at a large gathering, especially when they don’t understand your allergies. I was able to prep my food away from everyone else to cut down on risk, but that led to some feelings of isolation. Our family hasn’t taken the time to really understand my celiac disease and I find it easier to deal with my food away from everyone than hear the jokes and often rude comments about my “little diet”. Last year on this same trip I didn’t know how to speak up for my needs and just tried my best to adapt all the meals already being prepared. But that meant I was highly involved in the process of each meal, ensuring proper preparation and having to ask a million questions which was mentally taxing – and I still got sick. I decided this year it would take less mental work to just make my own food.
Coffee Break
At one point, I decided to have coffee as a mood booster to help me feel grounded when things were getting a little out of control. I’m not too worried about coffee since I drink it so inconsistently and haven’t had any problems with it. I ordered it with coconut milk, honey, and cinnamon – everything but the coffee itself was AIP compliant. It was a moment where I had to prioritize my mental health, and for me, it was worth it. It didn’t cause any symptoms but I’ll continue to avoid it as best I can in the upcoming weeks.
Noticing Positive Changes
I’m starting to notice some positive changes, like reduced puffiness in my face and less stomach swelling. However, being at the lake made it hard to get good sleep due to late nights, noise, and just being around family, which caused more stress than usual.
Histamine Reaction
Towards the end of the trip, I had a histamine reaction, probably due to some veggies that weren’t as fresh as they could’ve been. This has happened to me a few times in the past few months. I get headaches, feel lightheaded, have brain fog, and a few other symptoms – nothing like my gluten symptoms however.
I’ve been getting produce at Costco, but I might switch back to Walmart and shop every 3-4 days to ensure fresher veggies. We’re heading into farmer’s market season, so I might do my weekend shopping there if I have the energy and time. Despite this flare-up, I was starting to feel more relaxed and in less pain. I was walking better and sleeping more comfortably. This setback is discouraging, but it’s also a sign that I’m on the right path. I hope that with enough rest, my body will heal more, and histamine won’t be as much of an issue.
When it comes to planning my menu I like to lay it out like a restaurant menu to 1) feel fancy and 2) feel like I have more options. I’ve found that it doesn’t work well for me to plan out a daily schedule in advance. As perfect as that plan may seem, I often don’t want to eat what I scheduled on that day. So instead I plan out meals for 3-4 days with flexibility, and when I run out of options I order groceries for more!
I keep meals that I love and continue to make over and over again, so you’ll see plenty of repeats in this series. A lot of these meals don’t really have recipes, it’s just cooking meat and veggies – but I’ll include cooking details below.
Menu for the Week
View my full AIP Diet Meal Plan / Menu here!
Week 1 Menu
A few of my favorite things this week:
- Coconut Yogurt Bowl: I’m obsessed with Cocojune organic pure coconut dairy free yogurt but it’s pretty pricey, this week I switched to Harmless Harvest Plain Coocnut Yogurt which is also fantastic, comes in a larger container, and is cheaper. I buy mine at Sprouts, but you should be able to find them at Whole Foods. It’s the only thing I get that I can’t order from Walmart, but well worth it! I mix honey and cinnamon into the yogurt and top it with berries and bananas
- Shrimp Tacos: I always forget how good these are until I make them again! I used casava flour tortillas that are AIP compliant and taste great. I use a bag of coleslaw mix, top it with mango and shrimp and squirt a bit of lime juice on it!
- Beef and Broccoli: I tried this recipe for the first time this week and it’s easily one of our staples now! It comes together so fast and only has a few ingredients. I’ll share the recipe link below.
- Avocado Mango Salsa: THIS! This is easily my favorite snack so far. All it is is a diced avocado, diced mango, and cilantro just a bit of lime juice! I’ve been dipping cucumber slices it in and topping my salmon and salads with it.
- Snack Trays: I’m a big charcuterie girly, but because I can’t eat most of that right now snack trays have filled the void. I have a cute little tray and I just fill it with a bunch of stuff I have. Typically some pickles, olives, sauerkraut, strawberries or mango, blueberries, cucumber, just whatever needs to be eaten.
Week 2 Menu
A few of my favorites this week:
- Mango Salmon: Carried over from last week and still one of my favorites is salmon topped with that avocado mango salsa! So refreshing and the right level of moisture for my salmon.
- Pink Drink: I’ve been craving a fun non tea drink, so I started making myself a cute little pink drink! All it is is about 1/3 part cranberry juice (plain, non sweetened, just cranberry juice – which I deem ok for me) to 2/3 part coconut milk. I pour it over ice and top it with some dried strawberries for the perfect dopamine pick me up!
- Chicken Shawarma: I tried this for the first time this week and I’m HOOKED. I think I’ve made it like 6 times so far. I had it for both lunch and dinner yesterday lol.
- Sweet and Sour Chicken: I also tried this for the first time this week and loved it! It was more labor intensive and the original recipe called for a lot more veggies than I’d use on a regular basis, but now that I’ve made part of the sauce in bulk and frozen it, I can whip up a simple dish pretty easily whenever. Recipe linked below.
- Dole Whip: I felt like I was lacking a sweet treat lately. I’m not really a dessert person, but when you take out this much sugar it’s common to feel some withdraws. So I opted to make my own little dole whip and I’m shocked at how easy it is! I’ve made it to take to the pool and had it as dessert multiple times this week. I spaced bringing our blender on our trip and may have honestly cried a bit about it.
Recipes
I’m a big fan of simple recipes, so a lot of these recipes are “non-recipe” recipes, meaning there aren’t measurements or anything specific, just general instructions. As always, customize as you see fit.
Coconut Yogurt Bowl:
Coconut yogurt mixed with cinnamon and honey. Topped with berries and banana.
Ground Turkey Hash:
Brown ground turkey in a pan. Season as desired. Chop up a sweet potato into small cubes and either bake or airfry. I airfry mine at 400F for 10 minutes. Add sweet potatoes to the pan with ground turkey, load up with spinach or kale and let it wilt down. Store in the fridge for an easy heat and eat meal.
Turkey Sausage Plate:
These patties are so nice to prep ahead and save in the freezer, that way you always have a quick protein option you can just reheat and eat. Great as a snack or to add to any meal.
Sausage Patties:
2 lb ground turkey
1 tsp cinnamon
1 tsp garlic powder
1 tsp thyme
1-2 tsp Himalayan pink sea salt
1/2 tsp dried sage
2-3 TBSP coconut oil
In a large bowl mix all ingredients together except coconut oil. Cover and refrigerate for 3 hours or overnight. When you are ready to cook, shape the mixture into 8-10 balls, then press them between your palms to form patties. Heat coconut oil in a large pan over medium heat. Place patties in the pan and cook 3-5 minutes on each side, cooking in batches so each one has space to cook. Leftovers can be refrigerated or frozen.
For the rest of this meal:
Pair sausage patties with cooked butternut squash or sweet potatoes. I like the cube my sweet potatoes and airfry at 400F for 10 minutes. Sautee some kale or spinach in a pan. Add a sliced avocado to the side.
Sweet Potato Apple Hash
This one wasn’t my favorite, I thought I would like it but I just couldn’t get into it.
Brown ground turkey in a pan. Add cooked cubed sweet potatoes (airfry at 400F for 10 minutes or roast in oven), slice and apple and add it to the pan to soften. You can also add kale or spinach and let it wilt down if you’d like.
If I make this again I might skip the sweet potato and do a turkey, apple, bacon hash instead.
Chicken Bites
A staple in our house! All it is is cubed chicken breasts, seasoned with garlic powder, onion powder, and Italian seasoning. Cook in the air fryer with any veggie you want at 400F for 10 minutes.
Cilantro Avocado Dip
Just Blend Together:
1 generous handful cilantro, chopped
1/2 large avocado, peeled
1/2 teaspoon cumin
1-2 garlic cloves
3 tablespoons lime juice
3 tablespoons olive oil
Salt to taste
Water for desired consistency
Shrimp Tacos
I use frozen shrimp that I run under water for a few minutes to thaw. Then I season them with salt, ginger, and whatever else I want. I cook those in a pan or airfryer at 400F for about 5 minutes. Then just heat the casava flour tortilla, throw on some raw coleslaw mix, diced mango and diced avocado with a spritz of lime juice and you’re done!
Salmon
Here’s how I cook my salmon: Thaw salmon fillet in fridge then pour a bit of coconut aminos on it, season with garlic, onion, and ginger, drizzle with honey. Air fry at 400F for 8-10 minutes until it reaches 165 degrees. Then I add that to a bowl with diced mango, diced avocado, and diced cucumber. Drizzle with more honey if desired
Lemon Chicken and Asparagus (or whatever veggie you have)
I make this multiple times a week! Easily one of my favs. (Original recipe linked)
2 tbsp avocado oil
1 tsp sea salt, divided
1 lb chicken breast, cubed
1 bunch asparagus
3 cloves garlic, minced
1/3 cup chicken broth
Juice of one lemon
1 tbsp coconut aminos
1 tsp arrowroot starch (I’ve been using tapioca starch cause I have it)
Using a large skillet, heat the avocado oil on medium heat.
Add the chicken to the skillet and lightly season with salt. Cook until the chicken reaches an internal temperature of 165 F. Set aside.
Prepare the asparagus by chopping off the thick white base, and then slice in half again.
Add more oil to the pan if needed and sauté the asparagus with more salt for about 5-7 minutes or until softened and lightly crisp. Set aside.
Reduce the heat slightly and add the minced garlic to the pan. Cook until fragrant.
Add the broth, lemon juice, coconut aminos, and arrowroot starch to the pan and stir for about 2-3 minutes or until the sauce lightly thickens.
Add the chicken and asparagus back to the pan and cook for another 2 minutes to reheat.
Baked Salmon with Lemon & Herbs
Honestly, not my favorite but it was a nice change. I didn’t follow a recipe and I probably should have.
I seasoned a fillet of salmon with lemon juice, salt, fresh parsley and fresh dill. Air Fried it for about 8 minutes at 400F with some sliced zucchini.
Beef & Broccoli
Another one that quickly became one of our favorite go-to’s! (original recipe linked)
Marinade
3 cloves garlic
1 inch piece of ginger
1/4 cup cilantro
2 TBSP chives or green onions (plus more for garnishing)
1/4 cup coconut aminos
1/4 cup avocado or extra virgin olive oil
1/2 tsp sea salt
Beef, Broccoli and Mushrooms
1 lb beef (flank steak, or flat iron), thinly sliced
3 cups broccoli, chopped (stems included)
2 cups mushrooms (button or cremini), sliced
Preheat oven to 425 F
In a food processor or high powered blender, combine coconut aminos with oil, garlic, ginger, chives, cilantro and salt. Alternatively, finely dice these ingredients and mix with salt, olive oil and coconut aminos.
Slice your cut of beef into thin slices and cover with half of the marinade.
Chop your head of broccoli into small florets (ensure you use up the stems too) and measure out 3 cups.
Slice or dice mushrooms into quarters and measure out 2 cups.
Using one large sheet pan or two smaller ones, spread out the broccoli and mushrooms evenly. Drizzle with remaining marinade and mix together with your hands to combine.
Finally, add in beef. Ensure everything is evenly spaced and not crowded. This will ensure you aren’t steaming everything.
Cook for 10-12 minutes on the middle rack of your oven. Then, if desired, put oven on broil and cook an additional 2 minutes for extra browning.
Optional – garnish with sliced chives and/or chopped cilantro. Serve warm with sides of your choice.
Steak and Veggies
Basically a staple on this diet, and incredibly easy.
Just season a steak with your AIP go tos (salt, garlic, onion, ginger etc) and cook to your desired temperature. Roast veggies in the oven or airfryer. My go to’s are carrots, asparagus, and sweet potatoes.
Egg Roll in a Bowl
Ground Pork or Turkey
Salt
Coconut Aminos
Raw Coleslaw Mix
Brown meat in a pan and season with salt. when just about done, add the coleslaw mix and drizzle with coconut aminos. Cook until the coleslaw has cooked down and sauteed a bit.
Ground Beef Stir Fry
A great way to use up veggies at the end of the week!
Brown ground beef in a pan, season with salt. Remove beef from pan and sauté any veggies you want to use, coleslaw mix, zucchini, mushrooms, broccoli etc. Add coconut aminos to make a stir fry. Combine everything and let simmer for a few minutes.
Chicken Shawarma
Cut a chicken breast into cubes. Season with salt, garlic, onion, ginger, turmeric, and cinnamon. Airfry at 400F for 10 minutes with whatever veggie you like. I really like to pair this with cinnamon sweet potato fries. Add a little more honey drizzle on top and enjoy!
Beef Patties
If you wanted you could do a lettuce wrap hamburger situation, but I’m too lazy for that. I just make beef patties by seasoning my ground beef with salt, garlic, and onion, shaping into balls, and then flatting them. Then I cook on the stove or in the airfryer until cooked through on both sides. I pair that with some sliced avocado and whatever veggie I have that day.
Apple & Cinnamon Chicken Thighs
Another one of my favorites! (Original recipe linked)
1.5 lbs chicken thighs
2 slices bacon
1-2 apples, peeled, cored and chopped
1 tsp cinnamon
½ tsp ginger (or use fresh minced)
¼ tsp cardamom
1 sprig rosemary, chopped
a few sage leaves, chopped
Sea salt
Heat a large cast iron skillet and add the bacon. Cook until crispy on both sides, about 5-8 minutes depending on the thickness of your bacon.
Salt the chicken on both sides. When the bacon is done, remove it from the pan and set aside to cool. Leave a thin layer of bacon fat on the bottom of the pan (if you have excess, drain it in a separate container).
Add the chicken to the pan and cook for about 5 minutes on the first side, until golden brown. After turning the chicken once (so the first cooked side is facing up), add the apples, half your spices, sea salt and pepper. (Save the herbs for the last few minutes of cooking).
Allow to cook for 4-5 minutes on this side, then flip and add the rest of the spices and herbs (and dried fruit, if using).
When the chicken has about a minute left, chop your bacon into bits and scatter it over the chicken.
Serve warm!
Sweet and Sour Chicken
This recipe is so good! (original recipe linked – it’s easier to follow on their site)
It took my a lit to set up as you need to make a “nomato sauce” for it, however now that I have a bunch of that sauce prepped and in my freezer, this recipe is really easy to throw together. The original recipe called for a TON of veggies, which is great, but I prefer it a bit simpler. Now I make the sauce and marinade the chicken, then when that’s done I brown the chicken, add some pineapple chunks, and more sauce and call it good.
Dole Whip
Frozen Pineapple
Coconut Cream
Pineapple Juice
Honey (if desired)
Blend together a cup or so of frozen pineapple, a spoonful of coconut cream (it’s strong, so find the amount you like) and enough pineapple juice for you to reach your desired consistency. Add honey if you like, but I don’t think it needs it.
I found that I don’t use much of the coconut cream but you can freeze it and it won’t solidify so it’s always ready for another batch!
Cinnamon Sweet Potato Fries
One of my favorite sweet treats! Just slice sweet potatoes into long strips (Fries) drizzle with coconut oil and cover with cinnamon (I use alot of cinnamon) airfry those for about 10mins at 400F until you’re desired level of crispy-ness
Cinnamon Apples
Another fantastic sweet treat! Slice an apple and sauté on a pan with coconut oil. Sprinkle a healthy dose of cinnamon on those apples as they cook. Cook until fork tender.
Strawberry Smoothie
Blend together frozen strawberries, coconut milk, and a splash of vanilla for a cold sweet treat!
Symptom Check In
These are the goals I set at the beginning of this experiment to see if my lingering symptoms could be connected to excess inflammation. Here’s how I’m feeling after week 2!
- Swelling/Inflammation: (Start – 8): 7 – significant difference in face swelling, belly not as sensitive and tight to touch, getting a little softer and squishier, but still uncomfortable
- Hip pain: (Start -7): 5 – starting to move better with less pain, but still some occasional pain and tightness
- Sleep Quality: (Start -3): 3 – about the same, still having a hard time falling asleep and waking refreshed
- Acid reflux: (Start -5): 0 – no acid reflux these past two weeks
- Psoriasis: (Start -8): 6 – got some sun and in turn a tan which makes them look less noticeable, but either way it’s improving
- Hormonal acne: (Start -6): 4 – acne still clearing but no new breakouts
- PMS: (Start -8): 6 – noticeable PMS around ovulation but much more grounded that last month
- 28-day menstrual cycle: (Start -33 days): NA, same cycle
- Recognizing myself in the mirror: (Start -2): 4 – better with mirrors, more comfortable in body but not pumped to wear a swim suit
Tips
- Shop Produce Often vs In High Quantities: While cheaper, buying in large quantities for just me can lead to waste and higher histamine levels. If that’s a concern for you, consider shopping for less produce more often or picking a few things at Costco and eating a lot of those for a few days. I use Walmart delivery so I don’t have to use my energy grocery shopping. It can be hit and miss for produce but most of the time they’re good about it.
Supplements I’m Taking
These supplements support my gut and overall health during AIP. They are in no way required but people are often curious, so here’s what I’m currently taking:
- Calm magnesium: 1-2 scoops every morning (you can sometimes find it cheaper at Costco)
- Nordic Naturals ProOmega 2000 Omega supplement: 1 daily
- Thorne Advanced Nutrients – Multivitamin: 1 daily
- Ortho Molecular Biotic Probiotic Blend: 1 daily
- Pure Encapsulations L-glutamine 500mg: 1 daily
- Kirkland Signature Aller-Tec: 1 daily (cheaper at Costco than Amazon)
- Nature Made Calcium supplement: 4 daily
- Pure Encapsulations Magnesium glycinate: 2-4 nightly
These first two weeks have not been without their challenges but I am starting to feel so much better and it feels really manageable for me! I’m looking forward to the next few weeks where I hope to see much more improvement made to my symptoms.