These meal plans are designed for a family of four, with the exception of breakfast and lunch. These two meals are meant to be enjoyed by one person following an autoimmune friendly diet like the autoimmune protocol, while dinners can accommodate the whole family.
I have included notes on how to adapt dinner recipes for varying tastes and eating habits without having to make 2 or 3 different meals every single night, because you’re busy and need some ease!
Some examples of these adaptations include making one extra add-on to dinner, like a pot of rice, for the rest of the family to enjoy while everyone eats the main meal component. Other examples include taco night, where everyone enjoys the same protein with different toppings and tortillas.
I also made these meal plans with busy lives in mind. The bulk of your weekly cooking will happen on prep day(usually a Saturday or Sunday). The rest of the week, you will only have to cook 3 things per day at most.
You will have some days with no extra cooking, and some days of only making dinner. The idea is to set you up for success each week so you can confidently go into Monday with a plan that works for your life and schedule.
Plus, I chose each of these recipes because they are quick, easy, and family friendly. They also taste like the food you love while still being fully autoimmune protocol compliant.
Happy Cooking!
2 acorn squashes
3 apples
3 ½ cups coconut milk
2 teaspoons ground cinnamon
1 teaspoon vanilla extract
1 teaspoon salt
½ cup tiger nut flour*
3 ounces raisins
Coconut sugar, to taste (optional)
2 acorn squashes
3 apples
3 ½ cups coconut milk
2 teaspoons ground cinnamon
1 teaspoon vanilla extract
1 teaspoon salt
½ cup tiger nut flour*
3 ounces raisins
Coconut sugar, to taste (optional)
Preheat the oven to 400° F
Cut the squashes in half lengthwise and scoop out the seeds. Place the squashes cut-side down in two baking dishes and cover the bottom of each dish with water.
Bake for 20–30 minutes or until the squashes are fork tender. Remove from the oven and set aside to cool.
Cut the apples into large pieces, removing the cores, and use a food processor or box grater to shred the apples.
Once cool enough to handle, scoop out the flesh of the squashes and place in a large pot on the stove along with the apples, coconut milk, cinnamon, vanilla and salt.
Bring the mixture to medium heat and start to break apart the squashes with a spoon or spatula.
Cover and cook for about 10 minutes or until it is bubbling, stirring occasionally. Reduce the heat to low and stir in the tiger nut flour and raisins.
Continue to cook the mixture for a few more minutes or until well combined. At this point you can mix in coconut sugar to sweeten it to your liking.
Serve warm with fresh apples on top.
You can substitute coconut flour for tiger nut flour if none is available.
2 apples
2 pounds ground turkey
3 teaspoons salt
2 ½ teaspoons sage
1 teaspoon onion powder
½ tablespoon coconut oil
2 apples
2 pounds ground turkey
3 teaspoons salt
2 ½ teaspoons sage
1 teaspoon onion powder
½ tablespoon coconut oil
Remove the core from each apple and cut in half. Grate the apples either by hand using a box grater or using the “shred” blade attachment of your food processor.
Add the grated apple to a large mixing bowl along with the ground turkey, salt, sage, and onion powder.
Gently mix the ingredients together using your hands. NOTE: It’s important not to overwork ground meat; otherwise it will get a rubbery, tough texture.
To form the patties, wet your hands and roll about 2–3 tablespoons of the sausage mixture into a ball and then press into pattie form. Repeat this process until all of the mixture has been formed into patties.
To fry the patties, heat ½ tablespoon of coconut oil in a skillet on medium heat. Once hot, carefully place each patty in the skillet and fry for about 5 minutes on each side, until they are golden brown and slightly crispy.
1 pound uncured bacon
2 tablespoons pure maple syrup
1 teaspoon orange zest
1 pound uncured bacon
2 tablespoons pure maple syrup
1 teaspoon orange zest
Preheat the oven to 375° F. Place a cooling rack inside a rimmed baking sheet.
Lay the pieces of bacon side by side on the rack and bake for 15–18 minutes, or until the fat has rendered and the bacon is brown and crispy.
Meanwhile, mix together the orange zest and maple syrup in a small bowl.
Once the bacon has finished baking, remove from the oven and brush the maple syrup onto each strip of bacon. Place it back in the oven for about 3 more minutes.
Allow the bacon to cool for a few minutes on the rack before serving.
Uncured bacon is still cured, just using natural ingredients like cane sugar and celery powder. Very little, if any, sugar remains in the final product. Look for packages of bacon labeled “uncured.”
For the Waffles
2–3 medium yellow plantains
2–3 tablespoons coconut oil, melted (plus more for the waffle iron)
1 teaspoon vanilla extract
1 teaspoon raw apple cider vinegar
1 teaspoon ground cinnamon
½ teaspoon salt
½ teaspoon baking soda
1 apple, diced
For the Fried Apples
1 tablespoon coconut oil
3 apples, sliced
½ teaspoon ground cinnamon
Pinch of salt
For the Waffles
2–3 medium yellow plantains
2–3 tablespoons coconut oil, melted (plus more for the waffle iron)
1 teaspoon vanilla extract
1 teaspoon raw apple cider vinegar
1 teaspoon ground cinnamon
½ teaspoon salt
½ teaspoon baking soda
1 apple, diced
For the Fried Apples
1 tablespoon coconut oil
3 apples, sliced
½ teaspoon ground cinnamon
Pinch of salt
Peel the plantains and cut into large chunks. Add them to a food processor and process until smooth.
While the food processor is running on low, slowly pour in the coconut oil until the plantains reach a batter-like consistency.
Stop the food processor and add in the cinnamon, salt, and baking soda. Next, add the vanilla and the apple cider vinegar. NOTE: Make sure to pour the apple cider vinegar on top of the baking soda so it starts to fizz. This is the rising agent in the waffles!
Process the mixture one more time in the food processor until fully combined. Fold in the diced apple.
Plug in your waffle iron and heat it according to the manufacturer’s directions. Once hot, brush coconut oil on the top and bottom of the iron and pour about 1 cup of the batter onto the center. the waffle iron. Close the lid and cook for about 2 ½ to 3 minutes. Once done, carefully lift the waffle using two forks and transfer to a plate. Repeat this process until the batter is gone.
To make the fried apples, heat coconut oil in a small saucepan on medium heat. Once it has come to temperature, add the sliced apples, ground cinnamon, and salt and stir to coat.
Sautee the apples for about 15 minutes, stirring occasionally until they’ve fully softened and started to brown. Serve on top of the waffles!
1 medium onion, chopped
3 tablespoons fresh garlic, minced (about 4–5 cloves)
4 cups carrots, sliced into circles (about 8 medium carrots)
2 cups celery, chopped
2 cups kale, chopped
3 teaspoons sea salt
1 teaspoon pepper (optional)
1 5lb whole chicken
2 tablespoons olive oil
7 ½ cups filtered water or bone broth
Oregano, dill, and garlic powder (optional, add to your liking)
Avocado and crushed plantains (use as a garnish, add to your liking)
1 medium onion, chopped
3 tablespoons fresh garlic, minced (about 4–5 cloves)
4 cups carrots, sliced into circles (about 8 medium carrots)
2 cups celery, chopped
2 cups kale, chopped
3 teaspoons sea salt
1 teaspoon pepper (optional)
1 5lb whole chicken
2 tablespoons olive oil
7 ½ cups filtered water or bone broth
Oregano, dill, and garlic powder (optional, add to your liking)
Avocado and crushed plantains (use as a garnish, add to your liking)
Prepare the onion, garlic, carrots, and celery and set aside in a large bowl. The kale will be added after the soup is cooked. Next, mix together the salt, pepper, oregano, dill, and onion powder in a small bowl and set aside. Layer half of the prepped vegetables in the bottom of a large slow cooker and mix with half of seasoning blend.
Remove the chicken from any packaging and remove the giblets inside, if there are any. Rub the chicken with olive oil and remaining seasonings, making sure to rub the inside cavity as well. Place the chicken on top of the vegetables and then add the remaining vegetables to the slow cooker. Pour in water or bone broth and cook on high for 7 hours.
Once the soup is done, turn the slow cooker off, carefully remove the chicken, and transfer it to a large bowl. Add the kale and stir until it begins to wilt. The chicken will be falling apart as you lift it, so be sure to remove all the bones from the soup. After the chicken cools, pull the meat off the bone and add back to the slow cooker. Serve as is or top with avocado and crushed plantain chips for extra healthy fat!
1 cup coconut milk
2 tablespoons apple cider vinegar
2 pounds boneless, skinless chicken thighs
½ cup cassava flour
2 teaspoons salt, divided
1 teaspoon garlic powder
½ teaspoon black pepper (optional)
4–6 tablespoons avocado oil
1 cup coconut milk
2 tablespoons apple cider vinegar
2 pounds boneless, skinless chicken thighs
½ cup cassava flour
2 teaspoons salt, divided
1 teaspoon garlic powder
½ teaspoon black pepper (optional)
4–6 tablespoons avocado oil
Combine the coconut milk and apple cider vinegar in a bowl. Add in the chicken thighs, turn to fully coat, and place in the fridge to marinate for 30 minutes. The coconut milk mixture acts like buttermilk to make the chicken juicy and tender and helps the breading stick without eggs.
Combine the cassava flour, salt, garlic powder, and pepper (if using) in a large zip-top bag and shake to combine. Drain the marinade from the chicken and add the chicken to the Zip lock bag. Shake vigorously to fully coat the chicken in the breading, massaging the breading into the chicken through the bag.
Add the avocado oil to a deep skillet and turn to medium heat. Once the skillet is hot, carefully add the chicken, working in batches. Be careful not to overcrowd the pan, as this will bring the temperature of the oil down. Fry the chicken for 4–5 minutes on each side. Once cooked, transfer to a plate and sprinkle with salt.
Avocado oil has a high smoke point, making it great for frying. You can also use coconut oil or lard, but be prepared for a smoky kitchen!
4 large sweet potatoes (any kind)
3 tablespoons avocado oil
2 teaspoons salt
1 teaspoon black pepper (optional)
2 teaspoons onion powder
2 teaspoons garlic powder
4 large sweet potatoes (any kind)
3 tablespoons avocado oil
2 teaspoons salt
1 teaspoon black pepper (optional)
2 teaspoons onion powder
2 teaspoons garlic powder
Preheat the oven to 400° F and line two rimmed baking pans with silicone mats or parchment paper. Peel the sweet potatoes and cut into long fry shapes. To do this, cut the sweet potato in half length wise, and then continue slicing each half lengthwise in about ¼ inch thickness.
Place each slice flat on the cutting board and cut into thin, fry shape strips. Place the fries in a mixing bowl, coat with avocado oil, and season with the salt, pepper (if using), onion powder, and garlic salt. Toss to fully coat. Spread the fries out onto the two baking pans in two flat even layers.
Bake for 20-25 minutes until browned and crispy.
Serve with burgers, pulled pork BBQ, fried chicken, or steak!
2–3 white sweet potato
2 tablespoons coconut oil
3 tablespoons nutritional yeast
1–2 teaspoons salt
1–2 teaspoons garlic powder
1 ½ cups warm coconut milk
Chives to garnish
2–3 white sweet potato
2 tablespoons coconut oil
3 tablespoons nutritional yeast
1–2 teaspoons salt
1–2 teaspoons garlic powder
1 ½ cups warm coconut milk
Chives to garnish
Peel the sweet potatoes and cut into medium sized chunks. Add to a large pot, cover with water and bring to a boil. Boil for about5–10 minutes, or until the potatoes are fork tender.
Drain the water and add the coconut oil, nutritional yeast, salt, garlic powder, and coconut milk. Mash using a potato masher or immersion blender.
Top with chives and serve warm!
If you don’t have white sweet potatoes available, you can substitute with orange sweet potatoes.
2 pounds shrimp, peeled and deveined
2 tablespoons olive oil
1 ½ teaspoons salt
Pinch of black pepper (optional)
4 cloves of garlic, minced
Juice of half a lemon
Cassava pasta or roasted spaghetti squash
2 pounds shrimp, peeled and deveined
2 tablespoons olive oil
1 ½ teaspoons salt
Pinch of black pepper (optional)
4 cloves of garlic, minced
Juice of half a lemon
Cassava pasta or roasted spaghetti squash
If using cassava flour pasta, cook the pasta according to package directions. If using spaghetti squash, cut the squash in half, remove the seeds, drizzle with salt and olive oil and roast at 400° F for 20–30 minutes.
If using frozen shrimp, make sure they are completely thawed. Pat your shrimp completely dry.
Heat the olive oil in a large skillet on medium heat.
Season the shrimp with salt and pepper (if using), then add to the hot oil. Saute the shrimp for about 3–4 minutes, then add in the garlic and lemon juice. Continue sauteing for another 5 minutes or until the shrimp are pink.
Serve the shrimp on grain or gluten-free pasta or roasted spaghetti squash.
This is a very easy recipe to make family-friendly swaps. Quickly make a pot of regular pasta or rice for non-AIP family members.
½ cup tiger nut flour
¼ cup coconut sugar
¼ cup arrowroot powder
½ cup coconut flour
1 teaspoon baking soda
¼ teaspoon sea salt
2 tablespoons melted coconut oil
1 cup water
1/3 cup unsweetened applesauce
1 tablespoon powdered gelatin
1 teaspoon vanilla extract
1 cup fresh blueberries
½ cup tiger nut flour
¼ cup coconut sugar
¼ cup arrowroot powder
½ cup coconut flour
1 teaspoon baking soda
¼ teaspoon sea salt
2 tablespoons melted coconut oil
1 cup water
1/3 cup unsweetened applesauce
1 tablespoon powdered gelatin
1 teaspoon vanilla extract
1 cup fresh blueberries
Preheat the oven to 350° F.
In a large bowl combine your tiger nut flour, coconut sugar, arrowroot powder, coconut flour, baking soda, and sea salt. Stir to combine.
Next add in your coconut oil, water, and apple sauce and stir. While stirring sprinkle in your gelatin.
Finally, add in your vanilla extract and blueberries.
Line a muffin tin with paper liners and fill each muffin cup 3/4of the way full.
Bake for about 30 minutes or until a toothpick comes out clean.
Cool completely before eating. These are best enjoyed cold from the fridge.
1 tablespoon roasted dandelion root
1 tablespoon roasted chicory root
1 tablespoon carob powder
½ tsp vanilla powder (optional)
3 cups water
1 tablespoon coconut sugar
coconut milk (optional)
collagen powder (optional)
1 tablespoon roasted dandelion root
1 tablespoon roasted chicory root
1 tablespoon carob powder
½ tsp vanilla powder (optional)
3 cups water
1 tablespoon coconut sugar
coconut milk (optional)
collagen powder (optional)
Combine your dandelion root, chicory root, carob powder, vanilla (if using), coconut sugar, and water in a large mason jar or covered container and let it sit at room temperature for 6–12hours.
Then strain your “coffee” into a separate container using a fine mesh strainer or a coffee filter.
To drink, add ice, collagen powder (if using), and coconut milk(if using). Store the remaining “coffee” in the fridge for later use.
To make a big batch, multiple each ingredient measurement by 6.
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