AIP DIET SERIES – Week 3 Overview

July 16, 2024 /

Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.

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<< Back to Week 1-2

Update

I had a lot going on in my personal life this week that it’s been hard to take notes. Some added external stress has definitely been noticeable. But I’m working hard to put it behind me and not be too concerned. Overall this eating style is getting easier. Coming back from the lake I took things easy for a bit and have just been sticking with what I love.

I am starting to see some slow and steady progress which is very encouraging. My inflammation is starting to lessen, my mind is clearing, and I generally feel much happier!

Menu For The Week

This menu is a paired down version of week 1 & 2. I wanted to use up leftover produce from our trip to the lake and honestly just needed a week to recalibrate, and I love these meals! This mix of meals provides me with enough variety for me while still keeping my groceries simple.

View my full AIP Diet Meal Plan / Menu here!

Recipes

Coconut Yogurt Bowl:

Coconut yogurt mixed with cinnamon and honey. Topped with berries and banana.

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

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.

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

  • Swelling/Inflammation: (Start – 8), (Week 2 – 7): 6 – starting to notice some swelling on the top half of my stomach reducing, much softer and more comfortable overall
  • Hip pain: (Start -7), (Week 2 -5): 7 – the histamine flare I had plus having our AC go out and having a few rough nights of sleep caused a lot of tightness and pain, it was pretty painful to walk
  • Sleep Quality: (Start -3), (Week 2 -3): 4 – towards the beginning of the week my sleep was much worse, probably a 2, but it improved after our AC was fixed and I was able to get back into a routine
  • Acid reflux: (Start -5), (Week 2 -0): 0 – again no acid reflux
  • Psoriasis: (Start -8), (Week 2 -6): 5 – again, it might just be because I’m getting tan in the summer, but it seems like it actually is clearing up
  • Hormonal acne: (Start -6), (Week 2 -4): 3 – acne is really starting to clear up and no new breakouts
  • PMS: (Start -8), (Week 2 -6): NA, not in right phase
  • 28-day menstrual cycle: (Start -33 days): NA, same cycle
  • Recognizing myself in the mirror:(Start -2), (Week 2 -4): 5 – slowly gaining confidence again, ok with being in a swimsuit and wearing crop tops again, but still being a bit too critical of myself

Tips

  • Don’t be afraid to repeat meals: If you’re the kind of person that hates leftovers and wants something different everyday – how do you do it? I don’t have that kind of energy. I like to find 3-4 recipes I really like and rotate through them. Some days I have more energy to try a new recipe but most times I just want to whip something up in 15 minutes that I know I’ll like. And honestly, it’s much more cost and time efficient to do it that way.

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:

Continue to Week 4 >>

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