A free AIP meal plan — a full week, with the shopping list
Seven days of elimination meals, the list to buy them, and the order to cook them. One session at the stove, then every meal is assembly.
Most AIP meal plans hand you seven unrelated recipes and a fortnight of washing up. This one is built the way people who actually finish elimination cook: a handful of components batched once, then combined into different plates through the week. No account needed, and the download starts straight away.
What’s in it
- The week — Breakfast, lunch, dinner and a snack for all seven days. Fourteen distinct plates — no meal repeats.
- The shopping list — Everything the week needs, with quantities, grouped the way a shop is walked. One trip.
- Prep day, in order — What to cook first, at what temperature, for how long — and how many days each component keeps.
The week itself
This is the actual plan, not a sample of it — so you can decide whether you’d eat it before handing over an email address.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
| Mon | Steak + avocado | Garlic chicken · sweet potato, broccoli | Lemon chicken · sweet potato, broccoli | Canned tuna |
| Tue | Chicken sausage + berries | Ginger chicken · sweet potato, carrots | Garlic ground beef · sweet potato, carrots | Avocado |
| Wed | Steak + sauerkraut | Lemon ground beef · sweet potato, zucchini | Ginger ground beef · butternut squash, zucchini | Berries |
| Thu | Chicken sausage + avocado | Garlic turkey · butternut squash, broccoli | Lemon turkey · butternut squash, broccoli | Sauerkraut |
| Fri | Steak + berries | Ginger turkey · butternut squash, carrots | Garlic chicken · butternut squash, carrots | Canned tuna |
| Sat | Chicken sausage + sauerkraut | Lemon chicken · sweet potato, zucchini | Ginger chicken · sweet potato, zucchini | Avocado |
| Sun | Steak + avocado | Garlic ground beef · sweet potato, broccoli | Lemon ground beef · sweet potato, broccoli | Berries |
Nothing after the prep session needs cooking. The snacks are no-cook on purpose — a long gap between meals is when compliant eating tends to break down.
Why it’s built this way
Three proteins, two starchy carbs, three vegetables and three flavors produce far more than seven dinners — and because the flavor changes between meals, the same components don’t taste like the same dinner twice. That last part is what most batch-cooking plans miss: combination isn’t variety, and a week of identically seasoned chicken ends protocols just as reliably as an empty fridge.
The full method, with times and temperatures, is in how to batch cook for AIP. If you haven’t started yet, how to start the AIP elimination diet covers the week before day one.
Questions
A general reference, not medical advice — AIP is worth discussing with a clinician who knows your history, particularly if you take medication, are pregnant, or have a history of disordered eating.