eMeal Plan Week of Apr 08

Meals This Week

This week’s meals are based on the “AIP” (Autoimmune Protocol) diet, which is similar to the paleo diet only more restrictive. The purpose is to eliminate foods that are commonly associated with inflammation, such as gluten, nuts, dairy, etc. After a period of time, the eliminated foods are slowly reintroduced, one at a time,  in order to identify individual food sensitivities.

A lot of people follow my blog and emeal plans because they don’t feel good and want to feel better by eating healthy. If you are one of those people, I challenge you to follow this week’s meal plan and see if you feel better. It has been estimated that close to 50 million Americans have an autoimmune condition.  Even scarier, more than half of those cases are undiagnosed. For more information on AIP, this is a good resource.

[Note: Modifications can be made to any of these meals to make them less restrictive if needed.]

One final note.  This is a new thing for me so I don’t have the inventory of recipes on this web site yet.  Therefore most of the recipes shown below are from other web sites.


Breakfast Breakfast Smoothie
Lunch Chicken Vegetable Soup
Dinner 30-Minute Salmon and Zucchini
Notes: Some of the salmon will be used later in the week.


Breakfast Turkey Apple Breakfast Hash
Lunch Leftover Salmon and Zucchini
Dinner Roast Chicken, Sauerkraut, & Kale Salad (skip the seeds)
Notes: Make the hash the day before and store in individual serving size containers.
Time saver: Buy and reheat a cooked organic rotisserie chicken instead of making your own from scratch.


Breakfast Quick Bone Broth Veggie “Noodle” Soup 
Lunch Tossed Salad with Chicken and Bacon and Vinaigrette
Dinner Beef and Broccoli Stir Fry over Cauliflower Rice
Notes: Chicken for lunch is left over from last night’s rotisserie
You can microwave the bacon, but better to make in a pan in advance.


Breakfast Turkey Apple Breakfast Hash *
Lunch Chicken and Vegetable Soup *
Dinner Salmon with Lemon Yogurt Sauce, Sauteed Spinach, and Cauliflower Rice
Notes: Reheat leftover salmon from earlier in the week.
Use yogurt made from coconut if at all possible.


Breakfast 3-Herb Beef Patties and Mixed Fruit
Lunch Tossed Salad with Shrimp and Vinaigrette
Dinner Zucchini Noodles with Scallops and Bacon
Notes: Make the beef patties in advance and reheat for breakfast.
Use diced cooked chicken if you have seafood allergies.


Breakfast Turkey Apple Breakfast Hash
Lunch Leftover Beef & Broccoli
Dinner White Chicken “Chili”

Shopping List

Purchase organic, GMO-free, whole food. Read labels for hidden sugars and preservatives.


1 banana
2 lemons
melon or apples
1 tart/green apple
variety of mixed fruits and berries (for breakfast and snacks)
2 bunches kale
2 bags of premixed salad
or 1 head of lettuce, celery, cucumber, and sliced carrots to make your own
1 bunch beets – red or yellow
1 bunch celery
fresh ginger
bunch carrots
3 onions
8 medium zucchinis
1 sweet potato
1 large box baby spinach
4 C broccoli florets
2 bunches scallions
1 head cauliflower
1 rutabaga
fresh dill (or sub with dried)
fresh rosemary, thyme, and sage (or sub with dried)
fresh cilantro
fresh parsley

Healthy Packaged Foods

Acai juice or carrot juice
Chicken bone broth
coconut butter
organic chicken broth
japanese glass noodles
coconut aminos (substitute for soy sauce)
full fat coconut milk

Meats and Dairy

whole roasting chicken
2 chicken breasts
1.5 lbs wild caught salmon
1 lb organic ground turkey
nitrate free bacon from free-range pigs
1 lb beef flank
plain coconut yogurt
1 lb grass-fed ground beef


arrowroot starch
coconut oil
olive oil
ground ginger
garlic powder
sea salt
dried thyme

Talk to us!

What did you think of this week’s plan?  Did you change anything? Skip or swap any recipes? C’mon over to the Facebook Community and tell us about it.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.