Autoimmune Paleo Diet

Autoimmune

Paleo

Diet

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Table of Contents

• Autoimmune Paleo Diet - Overview

• Shopping List - What to Include, What to Avoid

• Seven Day Meal Plan

• Recipes

AIP Smoothie

Slow Cooked Chicken & Sautéed Vegetables

Zucchini No-Tomato Bolognaise

Baked Kale Chips

Chicken Soup

Sardine salad

Aromatic Chicken Curry

AIP Granola

Breakfast Patty & Greens

Shirataki (Konjac) Noodle Stir-Fry

Pan Grilled Salmon & Green Salad

Vegetable Sticks & Pesto

Rocket & Steak Salad

Cauliﬂower Fried Rice

Shepherd’s Pie

Vegetable Sticks & Chicken Liver Pate

Rainbow Bacon & Avocado Salad

Large Salad & Leftover Meat

Salmon Skewers & Tapenade

Vegetable Sticks & Artichoke Hummus

AIP Smoothie #2

Chicken Thighs & Blanched Vegetables

Shirataki Noodle with Basil Pesto

Frozen Blended Cauliﬂower

Butternut Pumpkin Breakfast Soup

Coconut Chicken Salad

Taco Mince on Mashed Butternut

Bacon Wrapped Asparagus

Autoimmune Paleo Diet | Overview

The Autoimmune Paleo (AIP) diet is derived from the Paleolithic diet.

The Paleolithic diet, known today as the modern Paleo diet, originated from the ideas of a gastroen-

terologist in 1975, Dr. Walter Voegtlin. Later in 1985, Dr. Boyd Eaton wrote a scientiﬁc paper about

Paleolithic nutrition, published in the New England Journal of Medicine. However, the diet has been

made popular by Dr. Loren Cordain, founder of the Paleo Movement, in 2002.

Gut Inﬂammation Relief

The AIP diet is an elimination and reintroduction protocol which aims to reduce inﬂammation in

the gut, heal the gastrointestinal tract and in turn, reduce overall systemic inﬂammation. It is a diet

targeted speciﬁcally at autoimmune diseases.

Traits of the AIP Diet

The AIP diet focuses on removing foods from the diet that people are commonly sensitive to, in

order to lower overall inﬂammation.

The AIP diet is a version of the original Paleo diet which addresses underlying inﬂammation stem-

ming from the gut. This can be a major driver of autoimmune disease. The AIP diet aims to bring the

gut microbiota back into balance, whilst optimizing overall nutrient intake.

Beyond the Traditional Paleo Diet for Autoimmune Conditions

The traditional Paleo diet eliminates all grains and processed foods. It focuses on whole, nutri-

ent-dense foods, such as fruit and vegetables, organic meats, eggs, and wild-caught ﬁsh. However,

this is often not comprehensive enough for chronic autoimmune diseases, as not enough of the

immune triggers are removed.

Because the AIP diet is utilized speciﬁcally for autoimmune diseases, it is almost always necessary

to employ additional modalities to treat the condition. Herbal and nutritional medicines may be pre-

scribed alongside an autoimmune diet as a part of a protocol to treat you as a whole person, rather

than just targeting the disease process in isolation.

Not everyone must strictly avoid all the eliminated foods from the diet permanently, as not every-

one with an autoimmune disease is sensitive to these foods.

What conditions may beneﬁt from the AIP diet?

Many autoimmune conditions may beneﬁt from the AIP diet, including:

• Hashimoto’s Disease

• Rheumatoid Arthritis

• Coeliac Disease

• Adrenal fatigue

• Recurrent viral infections or low immunity

• Poly Cystic Ovarian Syndrome (PCOS)

• Multiple Sclerosis

• Sjogren’s

• Type 1 Diabetes

• Lupus (SLE)

Autoimmune Paleo Diet | Shopping list

Fresh Vegetables

Meat, Poultry, Fish, Eggs, Dairy

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•Artichoke

•Asparagus

•Avocado

•Beetroot

•Bok choy

•Broccoli

•Broccolini

•Brussels Sprouts

•Butternut pumpkin

•Cabbage

•Carrot

•Cauliﬂower

•Celery

•Chard

•Cucumber

•Daikon Radish

•Endive

•Fennel

•Garlic

•Ginger

•Jerusalem Artichoke

•Jicama

•Kale

•Kohlrabi

•Leek

•Lettuce

•Lotus Root

•Mustard Greens

•Okra

•Olives

•Onions

•Parsnip

•Plantain

•Pumpkin

•Radicchio

•Radish

•Rhubarb

•Seaweed

•Spaghetti Squash

•Spinach

•Squash

•Sweet Potato

•Taro

•Turnip

•Zucchini

Meat:

•Beef

•Chicken

•Duck

•Kangaroo

•Lamb

•Mutton

•Pork

•Rabbit

•Turkey

•Venison

Seafood:

•Anchovy

•Clams

•Crab

•Cod

•Crayﬁsh

•Herring

•Lobster

•Mackerel

•Mahi Mahi

•Mussels

•Oysters

•Prawns

•Salmon

•Sardines

•Scallops

•Squid

•Trout

•Tuna

•Sardines

Organ meats:

•Liver, heart and kidney

•Cured meats

•Deli meats

•Processed meats

•Pre-cooked meats

Low carbohydrate, non starchy leafy greens should be eaten most:

Fresh meat, ﬁsh and poultry, ideally grass-fed, organic.

Fermented vegetables:

Kimchi, sauerkraut

Include

•Potatoes

•Tomatoes

•Capsicum

•Chili

•Eggplant

Nightshades:

Avoid

Include Avoid

Legumes:

•Peanuts

•Black Beans

•Chickpeas

•Lentils

•Peas and green beans

are precautionary foods.

You may be able to

tolerate them.

•Corn

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Fats and Oils

•Coconut oil

•Avocado Oil

•Extra Virgin olive oil

•Lard

•Duck Fat

•Beef tallow

•Sustainable palm oil

•Butter

•Margarine

•Ghee

•Plant oils (sunﬂower, peanut,

canola)

Include Avoid

Avoid

Herbs & Spices

Fruit

•Basil

•Bay leaf

•Coriander leaf (fresh)

•Cinnamon

•Clove

•Garlic

•Horseradish

•Mace

•Mint

•Rosemary

•Thyme

•Saron

•Sage

•Turmeric

•Lavender

•Allspice

•Cayenne pepper

•Chili

•Paprika

•Capsicum

•Caraway

•Cardamom

•Curry powder

•Aniseed

•Celery seed

•Coriander seed

•Cumin seeds

•Fennel seeds

•Fenugreek

•Mustard seeds

•Nutmeg

•Poppy seeds

•Sesame seeds

•Star Anise

•Sumac

•Apple

•Apricot

•Avocado

•Banana

•Blackberry

•Blueberry

•Cherry

•Coconut

•Cranberry

•Date

•Fig

•Grape

•Grapefruit

•Guava

•Kiwi

•Lemon

•Lime

•Mango

•Mandarin

•Nectarine

•Orange

•Pawpaw

•Peach

•Pear

•Persimmon

•Plantain

•Plum

•Pineapple

•Pomegranate

•Raspberry

•Strawberry

•Watermelon

•Goji berries (nightshade)

Include

Include Avoid

Autoimmune Paleo Diet | Shopping list

All fruit to be eaten in moderation, limit 2-3

servings per day. Limit 1 cup of fresh juice

daily

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Flour

Pantry Items

•Arrowroot

•Cassava

•Coconut

•Plantain

•Tapioca

•Tigernut

•Gelatin

•Collagen

•Fish sauce

•Arrowroot starch

•Baking powder

•Non fortiﬁed Nutritional Yeast

•Apple cider vinegar

•Balsamic vinegar

•Coconut aminos

•Raw Honey

•Maple Syrup

•Molasses

•Rice wine vinegar

•White vinegar

•Braggs seasoning

•Wheat, rice, buckwheat and other gluten containing and

gluten free ﬂours

Include

Avoid

Autoimmune Paleo Diet | Shopping list

Drinks

•Filtered water

•Herbal teas- e.g.

rooibos (ensure

they don’t contain

herbs on the avoid

list above)

•Black tea

•Green Tea

•Yerba mate

•White tea

•Keﬁr

•Kombucha

•Coconut milk

•Alcohol

•Softdrinks

Include Avoid

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Autoimmune Paleo Diet

Meal Plan

This is an example of what seven days on on

an autoimmune paleo diet can look like. Note

that if you have speciﬁc intolerances or aller-

gies that are included in the meal plan below,

feel free to remove them. Use this as a guide

and alter it according to your likes and dislikes.

DAY 1

Breakfast

Lunch

Dinner

Snacks

AIP Smoothie

Slow Cooked

Chicken & Sautéed

Vegetables

Zucchini No-Tomato

Bolognaise

Baked Kale Chips

DAY 2

Breakfast

Lunch

Dinner

Snacks

Chicken Soup

Sardine salad

Aromatic Chicken Curry

AIP Granola

DAY 3

Breakfast

Lunch

Dinner

Snacks

Breakfast Patty &

Greens

Shirataki (Konjac)

Noodle Stir-Fry

Pan Grilled Salmon &

Green Salad

Vegetable Sticks &

Pesto

DAY 4

Breakfast

Lunch

Dinner

Snacks

Rocket & Steak Salad

Cauliﬂower Fried Rice

Shepherd’s Pie

Vegetable Sticks &

Chicken Liver Pate

DAY 5

Breakfast

Lunch

Dinner

Snacks

Rainbow Bacon &

Avocado Salad

Large Salad &

Leftover Meat

Salmon Skewers &

Tapenade

Vegetable Sticks &

Artichoke Hummus

DAY 6

Breakfast

Lunch

Dinner

Snacks

AIP Smoothie #2

Chicken Thighs &

Blanched Vegetables

Shirataki Noodle with

Basil Pesto

Frozen Blended

Cauliﬂower

DAY 7

Breakfast

Lunch

Dinner

Snacks

Butternut Pumpkin

Breakfast Soup

Coconut Chicken

Salad

Taco Mince on

Mashed Butternut

Bacon Wrapped

Asparagus

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DAY

Autoimmune Paleo Diet | Recipes

Breakfast

Snacks

Lunch Dinner

AIP Smoothie

500ml Coconut milk

1 tsp Gelatin powder

1 tbsp Collagen peptides

4 Strawberries

½ cup Frozen Mango

Ice

Blend all ingredients and serve

Preparation time: 2 minutes

Cooking time: 2 minutes

Serves: 1

Baked Kale Chips

1 bunch Kale, all leaves removed from stems and

shredded into bite sixed pieces

1 ½ tbsp Nutritional yeast

2 tbsp Coconut oil (adjust as needed)

1 tsp Apple Cider Vinegar

In a blender put in 400g ice, add protein powder,

greens powder, maca, tocotrienols, chicory root,

and keﬁr starter. Add mint leaves or mint extract and

stevia and ﬁnally ﬂaxseed oil.

Blend on high. Do not over blend, check texture until

it reaches an ice cream texture. Sprinkle cacao nibs

and mix by hand.

Pour into bowl/cup to serve.

Adapted from recipe by Truth Calkins

bodyecology.com/articles/sugar-free-ice-cream-recipe

Preparation: 5 minutes

Cooking time: 5 minutes

Serves: 3-4

Zucchini No-Tomato Bolognaise

4 medium zucchini spiralised

500g minced meat (turkey or beef)

250g chopped organic liver

1 onion diced

1 bunch fresh basil chopped roughly

5 cloves garlic minced

1 grated carrot

1 tsp oregano

1 tsp thyme

1 tbsp olive oil

2 bay leaves

salt and pepper

Boil some water in a saucepan, and blanch the zuc-

chini strands.

Heat olive oil, add onion, bay leaves and stir until

onion is translucent. Add garlic and stir, then add

meat and stir.

Add carrot, dried oregano and thyme, then add basil,

salt and pepper and turn heat down, cook down for

35 minutes.

Serve on top of spiralised zucchini with a green

salad.

Green salad: mixed green leaves, cucumber, avocado

Preparation time: 10 minutes

Cooking time: 30mins

Serves: 4

Slow Cooked Chicken & Sautéed Vegetables

1 Whole Chicken

6 cloves Garlic, crushed

1 thumb Ginger, bruised

1 liter Bone broth/stock

1 bunch chopped Coriander leaves

Salt and pepper

1 bay leaf

4 Shallots sliced thinly

5 Spring onions sliced thinly

1 carrot sliced thinly

1 head broccoli chopped into ﬂorets

2 tbsp coconut oil

In a large crock pot, heat 1 tbsp coconut oil, and

sauté shallots and ginger, when fragrant add all

but one clove of garlic, spring onion and coriander.

Add bay leaf.

Place chicken in the pot, cover with broth, turn

down heat and cook for two hours.

In a pan heat coconut oil, sauté 1 clove of garlic,

add carrots and broccoli, season with salt and

pepper, stir until cooked. Add a dash of water if

needed.

Preparation time: 10 minutes

Cooking time: 2 hours

Serves: 4

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DAY

Autoimmune Paleo Diet | Recipes

Chicken Soup

1 whole Chicken cut into pieces

1 kg chicken drumsticks

1 Onion quartered

1 stick Celery chopped

1 head Broccoli cut into small ﬂorets

1 Carrot chopped

1 thumb Ginger sliced

5 cloves Garlic, crushed

1 tbsp Coconut oil

Salt and pepper

2 l litres ﬁltered water

In a large crock pot, heat oil, add onion, celery, ginger,

carrot, garlic and stir. When fragrant, add chicken and

cover with water. Cook down for 1 hour. Before serving

and whilst still hot, add broccoli ﬂorets to the pot, to

blanch.

Season with salt and pepper.

Preparation time: 10 minutes

Cooking time: 1 hour

Serves: 4

Sardine Salad

Sardines in olive oil

½ cup cauliﬂower ﬂorets

½ cup chopped broccolini

1 tbsp apple cider vinegar

2 tbsp olive oil

½ tsp Oregano

½ bunch of Basil leaves chopped coarsely

1 Cucumber, cubed

½ Avocado, sliced

1 small Zucchini, cubed

Heat water in a saucepan, place broccolini and cauli-

ﬂower in boiling water until tender. Remove and strain.

In a bowl mix vinegar, olive oil, oregano, basil, cucum-

ber and zucchini.

Place sardines, cauliﬂower, broccolini, and avocado in

a bowl.

Pour all contents from the dressing bowl over the

sardines.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 1

Aromatic Chicken Curry

1 Onion, diced

5 cloves garlic, minced

4 Shallots

1 tsp Cumin

½ bunch coriander chopped

1 tsp turmeric

1 heaped tbsp coconut oil

200g chicken, diced

1 carrot, chopped

½ head broccoli, chopped

1 can bamboo shoots,

1 zucchini, chopped

1 can coconut milk

+ Steamed cauliﬂower rice.

Heat coconut oil, sauté garlic, onion, shallots, cumin,

coriander, turmeric until fragrant. Add chicken, stir

until brown, add coconut milk. Cook down for 25 mins,

add all vegetables, turn o heat when vegetables are

cooked.

Grate or process 1 head of cauliﬂower until small and

grainy. Steam and set aside as rice.

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 2

Breakfast

Lunch

Dinner

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AIP Granola

Organic chopped dried fruit:

2 Figs

2 Apricot

1 tbsp dried or frozen Cranberries

1 tbsp dried or frozen Blueberries

2 Prunes

1 heaped tbsp Toasted Coconut

+ coconut milk

To toast coconut:

Head a pan, add coconut and stir until golden brown

and fragrant. Do not burn.

Place all ingredients in a bowl to serve.

Preparation time: 5 minutes

Cooking time: 7 minutes

Serves: 1

Snack

DAY

Autoimmune Paleo Diet | Recipes

DAY

Autoimmune Paleo Diet | Recipes

Breakfast Patty & Greens

200g beef mince

½ tsp salt

½ tsp turmeric

½ tsp coriander

1 clove garlic, minced

1 tbsp coconut oil

½ avocado

2 cos lettuce leaves shredded

½ cup kale leaves shredded

Mix meat, salt, turmeric, coriander, garlic in a bowl.

Roll into two balls then ﬂatten to make a patty.

Heat oil in pan, cook patty on both sides until brown.

Serve topped with greens and avocado.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 1-2

Breakfast

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DAY

Autoimmune Paleo Diet | Recipes

Shirataki (Konjac) Noodle Stir-Fry

250 g chicken stirfry strips

2 spring onions – chopped

2 cloves garlic – grated

1 tsp fresh ginger – grated

1 cup broccoli – small ﬂorets

1 small bunch coriander – stems removed

2 tbsp ﬁsh sauce

salt & pepper

250 g Shirataki noodles (“Slendier” pasta)

On medium to high, heat the oil in a large pan, adding

the onions, garlic, ginger, and stirring until the onions

have softened. Add chicken.

Add the rest of the vegetables, except the corian-

der and keep stirring until the chicken has cooked

through.

Then add the ﬁsh sauce and coriander. Stir and com-

bine well.

Add the noodles and stir for 30 seconds. Serve imme-

diately and season to taste.

Recipe adapted from: www.healingfoodscookbook.

com

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 2

Pan Grilled Salmon + Green Salad

1 Salmon ﬁllet

2 Tbsp coconut oil

Salt and pepper

½ cup broccoli ﬂorets

½ cup cauliﬂower ﬂorets

2 garlic cloves, minced

1 handful cos lettuce

½ cucumber, cubed

1 handful rocket

½ avocado

juice of half a lemon

1 tbsp olive oil

In a pan heat 1 tbsp coconut oil and add broccoli and

cauliﬂower, stir through minced garlic. Add a dash of

water.

Stir until vegetables are soft, remove and put on plate.

In same pan heat remaining coconut oil, place salmon

skin side down. Flip over after 5 mins and cook

through until desired. Remove and place on plate.

Mix all remaining raw vegetables in a bowl, top with

olive oil and lemon juice.

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 1

Vegetable Sticks & Pesto

1 bunch of Basil or coriander

1 generous drizzle of Olive oil

1 clove Garlic

½ Lemon juice

1 tbsp Nutritional yeast

½ tsp salt

Blend all ingredients until smooth, add 1 tbsp of water

if required.

Serve with chopped carrot, celery, cucumber and

broccoli

Preparation time: 5 minutes

Cooking time: 5 minutes

Serves: 2

Lunch

Dinner

Snack

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Rocket & Steak Salad

1 Steak of your choice

1 handful Rocket

1 Cucumber cubed

½ Avocado sliced

¼ Lemon (juice)

1 tbsp Olive oil

1 tbsp coconut oil

Salt and pepper

In a bowl mix rocket, cucumber, lemon juice, avocado,

and olive oil. Serve on a plate.

Heat coconut oil and cook steak to your liking, slice

and place on top of vegetables, season with salt and

pepper.

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 1

Cauliﬂower Fried Rice

½ Head grated cauliﬂower

100g Chicken

1 cup chopped bok choy

2 cloved garlic

½ thumb Ginger

½ diced Onion

½ chili Chili

2 tbsp Coconut Aminos

Saute onion, ginger, chili, add chicken, garlic, and then

cauliﬂower, and ﬁnally bok choy and coconut aminos.

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 1-2

Shepherd’s Pie

3 tbsp olive oil

2 onions – ﬁnely chopped

5 cloves garlic – minced

2 carrots – peeled and chopped

750 g beef mince

250 g organic chopped liver

2 tbsp coconut ﬂour

1 ½ cups gluten free beef stock

1 tsp fresh thyme – stem removed

1 tbsp fresh parsley – chopped

¼ tsp ground cinnamon

1 bay leaf

400 g/14 oz cauliﬂower

75ml olive oil

1 tbsp coconut cream

salt & pepper to taste

Place oil into a large saucepan with the onions, garlic

and carrots and cook over medium heat for around 10

minutes until the carrots have softened. Set aside.

Place a little more oil into the pan and add the mince

and liver, and cook, separating any clumps, until the

meat has changed colour. Sprinkle in the coconut ﬂour,

stir and cook for a minute.

Then add the stock, the herbs and spices and bring to

boil. Turn down the heat to simmer and add the onion/

carrot mixture and the bay leaf and gently simmer for

45 minutes. Set aside to cool.

Prepare the cauliﬂower by removing the hard stems

and retaining the ﬂorets. In a saucepan cook the cau-

liﬂower with 1 cup of water and the lid on for around

15 minutes until it has softened. Drain and place into a

food processor with the beans. Process until smooth.

Add the olive oil, coconut cream and salt & pepper.

The mash should be ﬁrm, so add the oil and coconut

cream gradually to make sure it doesn’t get too soft.

Preheat the oven to 180°C Lightly grease a 2.5 ltr ov-

enproof dish. Spoon the meat ﬁlling into the dish and

spread the mash over the top. Bake for 30 minutes or

until the top has become golden brown and the ﬁlling

begins to bubble.

Recipe adapted from:

www.healingfoodscookbook.com

Preparation time:

10 minutes

Cooking time: 1 hour

Serves: 4

Mincedbeef•Choppedliver•Carrot•Zucchini

Bayleaf•Garlic•Onion•Rosemary•Thyme

Sage•OreganoNutritionalYeast•

Cauliﬂower and sweet potato topping

Breakfast.

Lunch

Dinner

DAY

Autoimmune Paleo Diet | Recipes

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DAY

Autoimmune Paleo Diet | Recipes

Rainbow Bacon & Avocado Salad

3 strips Organic nitrite free bacon

½ avocado sliced

½ beetroot grated

1 carrot grated

½ cup shredded cos lettuce

1 tsp apple cider vinegar

2 tbsp olive oil

Salt and pepper

Heat a pan and cook bacon, once crispy chop into

small strips.

Toss it through all the vegetables and top with apple

cider vinegar and olive oil

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 1

Large Salad

1 cup Cos Lettuce

1 grated Carrot

1 cubed Cucumber

½ sliced Avocado

1 handful baby Spinach

½ Zucchini, sliced

1 handful Green beans, cut into thirds

2 Spring onions sliced thinly

1 tbsp Nutritional yeast

1 tbsp coconut aminos

2 tbsp olive oil

Add leftover meat

In a small bowl mix nutritional yeast, coconut aminos

and olive oil.

Mix all vegetables in a large bowl and top with dress-

ing. Shred any leftover meats into the bowl.

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 2

Breakfast

Lunch

DAY

Autoimmune Paleo Diet | Recipes

Vegetable Sticks & Chicken Liver Pate

300g Chicken liver

2 Shallots

3 cloves Garlic

1 tbsp coconut oil or Lard

½ bunch fresh Thyme leaves

½ bunch fresh Rosemary leaves

¼ cup Chicken broth

2 tbsp fresh parsley

Salt and pepper

Heat oil or lard and pan fry shallots, garlic and liver.

Mix until cooked through. Add herbs (except for fresh

parsley), broth, salt and pepper.

Place mixture in a food processor add parsley and

blend.

Refrigerate, or eat warm. Serve with fresh carrot, cel-

ery and cucumber sticks.

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 3

Snack

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DAY

Autoimmune Paleo Diet | Recipes

Salmon Skewers & Tapenade

1 large ﬁllet salmon, skin o- cut into chunky cubes

½ cup coconut milk

1 kaﬁr lime leaf sliced thinly

½ tsp ground coriander

½ tsp turmeric powder

2 tbsp coconut oil

2 tbsp coconut aminos

2 garlic cloves, minced

Skewer sticks

½ cup black olives

½ cup green olives

1 thumb sized strip of lemon zest

1 cup coarsely chopped coriander

1 minced garlic clove.

Put coconut milk, kaﬁr lime, coriander powder, turmeric

powder, coconut aminos and 2 minced garlic cloves

into a bowl. Toss salmon in this and leave to marinate

for 30 minutes in the fridge.

In a food processor, blend olives, lemon zest, corian-

der and garlic. Add olive oil if it feels too dry. Set aside

in a bowl.

Using skewer sticks, assemble marinated salmon,

and cook on a grilling pan. Heat coconut oil on pan

and slowly place skewers on, turning after a couple of

minutes. Cook for 5 minutes.

Serve with tapenade and leafy greens (eg: cos lettuce,

rocket)

Preparation time: 20 minutes

Cooking time: 25 minutes

Serves: 1-2

Vegetable Sticks & Artichoke Hummus

8 Artichoke hearts (tinned/antipasto marinated hearts)

1 small clove garlic

½ a Lemon (juice)

A drizzle of Olive oil

Salt and pepper

Blend all ingredients together.

Preparation time: 5 minutes

Cooking time: 5 minutes

Serve with chopped carrots, cucumber and celery.

Dinner

Snack

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AIP Smoothie # 2

1 frozen Banana

250ml Coconut milk

250ml Coconut water

1 tbsp Collagen powder

1 tsp Powdered greens

1 tsp maca root powder

Ice

Blend all together and serve

Preparation time: 2 minutes

Cooking time: 2 minutes

Serves: 1

Chicken Thighs & Sautéed Vegetables

2 chicken thighs

Coconut aminos

1 tsp garlic powder

½ head Broccoli ﬂorets

1 handful Green beans cut into thirds

½ Carrot Sliced

2 tbsp coconut oil

Marinate chicken thighs in coconut aminos and garlic

powder.

Heat coconut oil in pan and cook marinated chicken

thighs.

Once cooked through, remove.

Boil some water in a saucepan and black the broccoli,

green beans and carrots.

Serve with chicken thighs.

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 1

Shirataki Noodle with Basil Pesto

Basil Pesto:

1 bunch of Basil or coriander

1 generous drizzle of Olive oil

1 clove Garlic

½ Lemon juice

1 tbsp Nutritional yeast

½ tsp salt

Noodles:

1 pack shirataki noodles

1 tbsp olive oil

Salt and pepper

½ cup cos lettuce

½ avocado sliced

½ cucumber cubed

Blend all ingredients together and set aside.

In a pan heat olive oil, and stir through noodles, add

pesto and mix all together. Serve with a green salad of

lettuce, cucumber and avocado.

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 1

Frozen Blended Cauliﬂower

1 cup frozen cauliﬂower ﬂorets

½ cup raspberries (fresh or frozen)

2 tbsp Maple syrup

5 mint leaves

Blend all ingredients in a food processor and serve.

Preparation time:2 minutes

Cooking time: 2 minutes

Serves: 1

Breakfast

Lunch

Dinner

Snack

DAY

Autoimmune Paleo Diet | Recipes

DAY

Autoimmune Paleo Diet | Recipes

Butternut Pumpkin Breakfast Soup

1 tbsp coconut oil

3 shallots sliced thinly

4 gloves of garlic, minced

1 liter ﬁltered water

1 small butternut pumpkin, cubed

1 tsp ground coriander

2 sprigs spring onion sliced thinly

200g baby spinach

Salt and pepper

In a large pot heat oil, stir in shallots and cook

until translucent, add coriander seed and garlic. Mix

through.

Add pumpkin and water. Cover and cook until pump-

kin is soft. Just before serving add baby spinach and

spring onion to the pot.

Season as desired.

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves: 3

Coconut Chicken Salad

2 chicken thigh ﬁllets

2 heaped tbsp shredded coconut

1 cup cos lettuce

1 handful rocket

1 cucumber cubed

½ grated beetroot

1 grated carrot

½ sliced avocado

2 tbsp olive oil

2 tsp apple cider vinegar

Salt and pepper

1 tbsp coconut oil

½ lemon or lime

Heat a pan and add shredded coconut, stir until coco-

nut becomes golden and fragrant, do not burn.

In a pan heat coconut oil and cook chicken thighs until

cooked through, remove and slice thinly. Squeeze

lemon or lime juice over the top.

In a large bowl mix all vegetables, apple cider vinegar

and olive oil. Add chicken and top with toasted coco-

nut.

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 1

Taco Mince on Mashed Butternut

250 g beef mince

1 tsp cumin

1 tsp ground coriander

1 tsp oregano

1 tsp dried chives

½ tsp ginger powder

1 tsp salt

1 tbsp apple cider vinegar

Juice of ½ lemon

1 tsp ﬁsh sauce

1 tbsp coconut aminos

1 tbsp coconut oil

½ a butternut pumpkin cubed.

In a pot, bring water to the boil and add pumpkin, boil

until soft, remove and strain. Put in bowl and mash

down with a fork.

Heat coconut oil in a pan, add mince and all dried

herbs, apple cider vinegar, lemon, coconut aminos and

ﬁsh sauce. Stir until cooked through.

Serve on top of mashed pumpkin with a side green

salad (lettuce, cucumber and avocado)

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 2

Bacon Wrapped Asparagus

2 tbsp avocado oil

2 tbsp coconut aminos

1 tbsp maple syrup

½ tsp garlic powder

¼ tsp ginger powder

1 bunch asparagus, ends chopped o

4 slices bacon

Preheat oven to 180 degrees and line a baking tray

with baking paper.

Combine avocado oil, coconut aminos, maple syrup,

garlic and ginger then toss with asparagus to coat.

Divide the asparagus to 4 equal sized bundles and

wrap each bundle with bacon. Use a toothpick to

secure wrap if necessary.

Place bundles on lined baking tray and bake for 20

minutes.

Recipe adapted from: autoimmunewellness.com

Preparation time: 5 minutes

Cooking time: 25 minutes

Serves: 2

Breakfast

Lunch

Dinner

Snack

mindd.org

Diet guide research and

writing by Kimberly Kushner,

Naturopath and Nutritionist

Diet guide research and

writing by Kimberly Kushner,

Naturopath and Nutritionist

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