The Autoimmune Protocol (AIP) diet eliminates foods most likely to trigger inflammation and immune reactions. Finding meals that are fully AIP-compliant, nutritious, and actually enjoyable to eat can be challenging — especially in the elimination phase.
This collection provides 25 tested AIP recipes across breakfast, lunch, dinner, and snacks, with full nutrition estimates and practical meal prep tips.
Medical Disclaimer: The AIP diet is designed as a short-term elimination protocol. Work with a registered dietitian or healthcare provider before starting AIP, especially if you are managing an autoimmune condition. This article does not constitute medical advice.
The Autoimmune Protocol is an elimination diet that removes foods known to cause gut irritation and immune system activation in susceptible individuals. It was developed from the Paleo framework and refined by researchers including Dr. Sarah Ballantyne.
Dice 2 medium sweet potatoes. Sauté in 1 tbsp avocado oil with diced onion, ground turkey (200 g), and fresh thyme until potatoes are tender (12–15 min). Season with sea salt and garlic powder.
Per serving (serves 2): 380 kcal | 28 g protein | 18 g fat | 32 g carbs
Combine 1 cup coconut milk, 1 mashed banana, 2 tbsp coconut flour, and 1 tbsp collagen peptides. Heat gently until thickened. Top with blueberries and shredded coconut.
Per serving: 310 kcal | 12 g protein | 22 g fat | 20 g carbs
Mix 450 g ground pork with 1 tsp sea salt, 1 tsp garlic powder, 1 tsp dried oregano, and 1/2 tsp ground ginger. Form into 8 patties and cook in a skillet 4 min per side.
Per patty: 120 kcal | 14 g protein | 7 g fat | 0 g carbs
Blend 1 ripe plantain, 1 banana, 2 tbsp coconut flour, and 1/4 cup coconut milk. Cook as pancakes on a lightly oiled griddle. Serve with fresh berries and a drizzle of honey.
Per serving (makes 6 pancakes): 280 kcal | 4 g protein | 8 g fat | 48 g carbs
Heat 2 cups bone broth. Add shredded leftover roasted chicken (100 g), sliced avocado, sautéed kale, and a squeeze of lemon. Season with sea salt and fresh ginger.
Per serving: 290 kcal | 30 g protein | 14 g fat | 8 g carbs
Place 120 g cooked salmon and sliced avocado in large butter lettuce leaves. Add shredded carrots, cucumber, and a drizzle of coconut aminos.
Per serving (2 wraps): 350 kcal | 28 g protein | 22 g fat | 10 g carbs
Simmer diced chicken thighs (300 g) with spiralized zucchini, diced carrots, celery, and onion in 6 cups bone broth. Season with garlic, thyme, and sea salt. Cook 20 min.
Per serving (serves 4): 220 kcal | 26 g protein | 8 g fat | 12 g carbs
Mash 1 large cooked sweet potato. Mix with 2 cans drained tuna, 2 tbsp coconut flour, diced green onion, and sea salt. Form patties and pan-fry in avocado oil 3 min per side.
Per cake (makes 8): 110 kcal | 14 g protein | 2 g fat | 10 g carbs
Grill a grass-fed beef patty (150 g). Serve over mixed greens with sliced avocado, pickled red onion, shredded beets, and olive oil dressing.
Per serving: 420 kcal | 32 g protein | 28 g fat | 14 g carbs
Roast cauliflower florets with olive oil and garlic at 220°C for 25 min. Serve over mashed sweet potato with 150 g seasoned ground turkey and fresh herbs.
Per serving: 390 kcal | 30 g protein | 16 g fat | 34 g carbs
Season salmon fillets (170 g each) with fresh dill, lemon zest, and sea salt. Bake at 200°C for 15 min. Serve with roasted asparagus drizzled with olive oil.
Per serving: 380 kcal | 36 g protein | 22 g fat | 6 g carbs
Place a 1 kg beef chuck roast in a slow cooker with carrots, onions, celery, bone broth, and fresh rosemary. Cook on low 8 hours.
Per serving (serves 6): 340 kcal | 38 g protein | 16 g fat | 10 g carbs
Sauté 300 g shrimp in avocado oil with minced garlic and lemon juice. Toss with spiralized zucchini and fresh basil.
Per serving (serves 2): 260 kcal | 32 g protein | 12 g fat | 8 g carbs
Stir-fry sliced chicken breast (300 g) with broccoli, bok choy, carrots, and mushrooms in coconut aminos and fresh ginger. Serve over cauliflower rice.
Per serving (serves 3): 280 kcal | 34 g protein | 10 g fat | 14 g carbs
Sear bone-in pork chops in avocado oil. Deglaze with balsamic vinegar and honey. Finish in the oven at 190°C for 12 min. Serve with roasted Brussels sprouts.
Per serving: 360 kcal | 34 g protein | 18 g fat | 16 g carbs
Rub a whole chicken with olive oil, lemon juice, garlic, fresh thyme, and rosemary. Roast at 200°C for 1 hour 15 min. Serve with roasted root vegetables.
Per serving (serves 6): 310 kcal | 36 g protein | 16 g fat | 4 g carbs
Simmer chicken thighs in full-fat coconut milk with turmeric, ginger, garlic, lemongrass, and lime juice. Add sweet potato cubes and spinach. Serve over cauliflower rice.
Per serving (serves 4): 380 kcal | 28 g protein | 22 g fat | 20 g carbs
Season cod fillets with sea salt and cook in avocado oil 4 min per side. Top with a salsa of diced mango, red onion, cilantro, and lime juice.
Per serving: 240 kcal | 30 g protein | 8 g fat | 14 g carbs
Slice green plantains thin. Toss in avocado oil and sea salt. Bake at 190°C for 15 min, flipping halfway.
Per serving (1/2 plantain): 140 kcal | 1 g protein | 5 g fat | 24 g carbs
Mix 1/2 cup coconut butter, 2 tbsp coconut oil, 1 tbsp honey, and a pinch of sea salt. Pour into silicone molds and freeze.
Per bomb (makes 10): 90 kcal | 1 g protein | 8 g fat | 4 g carbs
Wrap avocado slices in prosciutto. Simple, satisfying, and fully AIP-compliant.
Per serving (4 pieces): 210 kcal | 10 g protein | 18 g fat | 4 g carbs
Heat 1 cup bone broth with a pinch of sea salt, turmeric, and fresh ginger. Sip as a warming, gut-healing snack.
Per serving: 40 kcal | 8 g protein | 1 g fat | 0 g carbs
Slice 1 medium apple and serve with 2 tbsp coconut butter for dipping.
Per serving: 230 kcal | 3 g protein | 14 g fat | 26 g carbs
Blend 1 can full-fat coconut milk with 1 cup mixed berries and 1 tbsp honey. Pour into molds and freeze 4+ hours.
Per popsicle (makes 6): 110 kcal | 1 g protein | 8 g fat | 10 g carbs
Core 4 apples and fill with a mixture of coconut oil, honey, cinnamon, and shredded coconut. Bake at 180°C for 30 min until soft.
Per apple: 180 kcal | 1 g protein | 7 g fat | 32 g carbs
The AIP diet allows all meats, fish, vegetables (except nightshades), fruits, sweet potatoes, coconut products, olive oil, avocado oil, bone broth, and fresh herbs. It eliminates grains, dairy, eggs, nuts, seeds, nightshades, legumes, and refined sugars.
Most practitioners recommend 30–90 days on strict elimination before beginning food reintroductions. Work with a registered dietitian to determine the right timeline for your condition.
Yes. A 2017 study in Inflammatory Bowel Diseases found that AIP led to clinical remission in 73% of participants with Crohn's disease and ulcerative colitis by week 6. Additional studies have shown benefits for Hashimoto's thyroiditis.
With careful planning, yes. Focus on organ meats for B vitamins and iron, fatty fish for omega-3s, and a variety of colorful vegetables for micronutrients. A registered dietitian can help identify any gaps.
AIP is a stricter version of Paleo. While Paleo allows eggs, nuts, seeds, and nightshades, AIP eliminates these foods during the initial phase because they can trigger immune responses in sensitive individuals.
Reviewed by Dr. Amanda Lewis, PhD, RDN — Registered Dietitian Nutritionist specializing in autoimmune nutrition and elimination protocols
Sources:
Download Nutrition.io on the App Store to track your AIP meals with accurate macro breakdowns and build a nutrition plan that works with your autoimmune protocol.