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One of the most common bits of feedback I have received about the cookbook has been how helpful people are finding the meal plans and shopping lists. I’m an obsessive organizer and planner, so I decided to put my skills back to work and write up some freebies for those of you who follow the blog but don’t have the book.
Included in the guide is some information about how to use this tool, but I’ll also include some details here. This meal plan is interactive, meaning the links in the .pdf take you to the corresponding recipes, all of which are available here on my website for free. Meals that need to be cooked from scratch are in color, while meals that have been previously cooked are in black. This is so you can look at the calendar and get a feel for when you will need to devote time for cooking. Assuming most people work a traditional work week, there is no cooking for breakfast or lunch on weekdays, with batch-cooking expected on the weekend and a couple of nights off during the work week. You can easily customize this if you don’t work a traditional schedule. I have also included a shopping list with all of the ingredients used that week.
Here is a preview .jpg–don’t worry, the original .pdf has links that work! This just to show you what it looks like:
If you need more resources to start your elimination diet, check out our Autoimmune Protocol Print-Out Guides as well as last weekend’s Autoimmune Paleo Batch-Cooking Session (I demonstrate almost everything you would be doing on the first day of this meal plan–making broth, patties and pate). All of these things are free. I’m sorry only for one thing… now you have no excuse to get started on the Autoimmune Protocol!
How do you get the meal plans? Simple–sign up for our newsletter. I will be sending the .pdf to all subscribers tomorrow morning. If you already subscribe, you don’t have to do anything but wait for them to be delivered to your inbox! From now on, all new subscribers to our list will get a link to this meal plan when they subscribe, so if you are late to the party, you can still get them! We send out a newsletter every week or two with all the latest blog updates, recipes, and upcoming events.
Shopping list preview:
Once you get your free download, please stop back and let us know how you like it! I hope that these free resources give you the courage to get started on your own elimination diet, in an aim to live healthier and feel better. 🙂
69 comments
Thank you! Thank you! Thank you! I’m so excited that you’re making meal plans. I’ve been wanting to read your cookbook (waiting for my turn at the library), and I’m currently reading Sarah’s book. But I’ve been wanting to start the diet soon and these meal plans are a huge help. Definitely an incentive to start sooner, rather than later. Thanks again!
I’m happy they help Jen! Good luck!
Thank you Mickey for helping others.
my question, what about gluten free rice and wheat?
can you recommend any flour to make bread?
I can’t eat without rice or bread.
Regards
Hi Musawa,
No grains are included on the Autoimmune Protocol, unfortunately. As daunting as it sounds, it is very possible to go without grains–many of us have saved our health by doing so. I’m hoping you can find some strength to make it happen!
Mickey
Can’t wait to receive the info!!! Thx!!
Thank you, Mickey! You are amazing. <3
Thanks so much for this plan – reading it made me directly buy your book on Amazon, can’t wait for it to get here and me to get better 🙂
Thanks for the support Anne-Lene!
Thank you Mickey! This is exactly what I need to get started cooking this way for my family.
Hi Mickey, your recipes are amazing! Question, can we use home made yogurt made with coconut milk on the auto immune diet?
Jan
Jan, yes provided the coconut milk does not contain any thickeners or chemicals like guar gum or caregeenan. Good luck!
WOW! I can’t believe the timing of this! I’ve just been looking into meal plans for AIP and then here it is in my inbox. Awesome!!! Thank you!!!!!
Mickey,
I have been meaning to write and say “thanks” for some time now. So, here goes – Thanks! I have your lovely cookbook and have enjoyed it very much. It is a work of art, that’s for sure. It is wonderful of you to spend so much time and effort on such a lovely and helpful – life saving would not be too strong a term here – blog. Thank you so much for all the help you give us. Your menu plans are wonderful.
Sheila H.
Thank you for your comment Sheila! Wishing you more healing and happiness!
Mickey
Thanks so much for these wonderful meal plans! I started on the Auto-Immune Paleo protocol about 6 weeks ago and have been reading Sarah Ballantyne’s book but I’ve found that I’ve just been cooking very basic things that I can adapt to AI paleo for the whole family. Trouble is, most things I’ve made have lacked a lot of flavour! Your recipes look really tasty – I’ve just ordered the book from Amazon. Are the meal plans in your book?
Can’t wait to receive the book and get cooking!
Sandra.
Hi Sandra,
I have a free two week meal plan you can get for subscribing to my email list, and there are also two four-week meal plans in the book! Good luck!
Mickey
I would like to follow the two week menu plan.
But, I have a moderate intolerance to salmon and mild to beef.
What can I use as substitutions?
Thanks
Karen
Hi Karen, you can substitute other fish (halibut?) or red meat (lamb, bison) for the above in the meal plans, or swap out the dishes all together. Good luck!
Mickey
I am over the moon about this 2 week meal plan!!! I just downloaded it and looking forward to getting in the kitchen TODAY! This is such a wonderful gift Mickey, thank you. You sure seem to be living your purpose, I hope to meet you one day 🙂 maybe July 6 in Portland Oregon! (where I live)
Oh and the bone broth, great helpful hints!!! Best to you Mickey.
I hope it helps you April! And see you next month!
Mickey
This is amazing! Thank you. I appreciate all the effort you put into this – to help us!
I have a question – many recipes in the AutoImmune paleo world use coconut/coconut products. Any ideas on a good sub? I’m allergic.
Thanks again.
Hi Tara,
If you are allergic to coconut, sub a different solid cooking fat for the coconut oil (lard, tallow, duck fat, etc). You can use an avocado for the garlic mayo in blended dressings. You can also use a thinned root vegetable puree for the coconut milk thickening curries, soups and stews. There will be some recipes you can’t make, but I have a collection of coconut-free desserts on this site. Good luck!
Mickey
Thank you so much for your thoughtful answer! I don’t feel discouraged by the coconut recipes now!
I am interested in going Paleo as I am gluten intolerant. But I am also allergic to latex. Which is providing more of a complication. Its in things like avocados, squash, and pineapple. I was wondering if you thought this was a diet that can be done with a latex allergy.
Jenny,
Of course, you will just have to make some modifications to the recipes to not include those foods. It should not be too difficult. Good luck!
Mickey
I saw bacon listed in your ingredients and in other AIP recipes. What types of bacon are AIP friendly and where can I get it?
Hi Jenn!
Bacon is fine on AIP, but you need to examine the ingredients carefully to make sure that they do not include any preservatives or nightshade spices. According to Sarah Ballantyne’s protocol, a little sugar used in the curing process is OK. You can find acceptable bacon at most stores (Applegate makes a couple products), but I think it is far better to also make sure that the bacon comes from pastured pigs. This is a lot harder to find, and may take contacting a local farm (eatwild.org is a great place to start) or looking at your local farmer’s market. Good luck!
Mickey
Hi Mickey!
Do you encourage smaller meat portions with veggies?
Also are there ideas in your book for backpacking/Camping) Im worried about keeping this lifestlye while going on our backpacking trips.
Thanks!! (Eastside of Seattle Says Hi! ) 🙂
Ruthie,
I don’t give specific protein recommendations, as I realize this is highly individual. I usually aim for 4-6 ounces per meal as default, but you can adjust accordingly depending on your needs.
I don’t have ideas for backpacking in my book, but I highly recommend checking out my friend Susan Vennerholm’s blog–
Good luck!
Mickey
I haven’t gotten my 2 week menu and grocery list and wondered if you send it,
Looking forward to trying them out.
Thank you
Hi Cyndi,
Check your junkmail, or your “promotions” folder if you have gmail!
Mickey
Mickey,
I am just now looking into adapting this new lifestyle, hoping it helps my condition. That being said I have never been much of an adventurous eater, I stick mainly to thinly sliced meats like turkey and chicken. I have tried pot roast shredded and breakfast sausage but that’s as far as I will go with the exception go a burger sometimes. Do you think I can succeed with just these meats? Any vegetarian meals you suggest I try? any tips for newcomers on staying consistent?
Thank you,
Kathleen
Hi Kathleen,
Yes, you can definitely get use out of AIP just eating turkey and chicken–I have a good friend Susan at backcountrypaleo.com who has done this with success, maybe she has some tips? At any rate you do need to be more mindful of getting your nutrients and you do need to eat fish, but it can be done. Good luck!
Mickey
[…] found a wonderful two-week meal plan WITH a shopping list here (you have to sign up for the newsletter to receive it). This will make everything so much easier […]
[…] Auto Immune Protocol. In case you missed it I found a wonderful 2 week meal plan for this diet here. Planning is definitely the most important thing when it comes to eating right. I’ve found […]
I would love to try out your 2 week AIP meal plan with links, but each time I try to get the downloads it says I’ve already signed up and though I wouldn’t put it past me to have gotten something and forgotten, I currently don’t have the links or the 2 week meal plan to try and I’d like to. Is there a way to get that link again? I also tried signing up for the newsletter (again, may have done before but I don’t remember and I’m not getting anything in my emails) and it just brings up a cute little note sayings Cheating huh!… I’m not sure what I’ve done, but I’d love to get some help with the downloads and newsletters if possible.
Thank you
Jennifer Howell
Hi Jennifer!
You will want to sign up again using the popup (just wait for it to appear!), not the form in the sidebar. Even if you are on the list, it will take you to a page with the meal plan. If that doesn’t work, you could always try another email address. The plan ends up getting sent to your email address as well as popping up on the website.
A note too if you have Gmail, this kind of stuff usually ends up in your “promotions” folder.
Hope it helps!
Mickey
Do you just eat sausage for breakfast or do you pair it with a salad or something veggie based?
Hi Dana!
You will see in the meal plan instructions I have you assemble a breakfast patty with leftovers! Good luck.
I signed up for your newsletter but I didn’t get the link for the meal plan. I can’t get pop ups because I’m on an iPad. Any suggestions?
Hi Jennifer, you should get the email within an hour of opting in through email. You can contact us if it doesn’t go through!
Hello, I would love to access the meal plan above, but the links do not seem to be broken. Any chance this could be looked into? I am excited to start this meal plan!
Hi Kellie! You need to subscribe to the newsletter in order to access the meal plan, which is sent on day 2. http://autoimmune-paleo.com/opt-in.
You’re the best, thank you!
[…] Mickeys Meal Plans that accompany her cookbook can be found here […]
I can’t click on the link for the info on how to make the sausage or burger patty. How can I get the information?
PS. I’m also already subscribed to your newsletter.
Hi Judith,
The link in the .pdf should take you to the recipe on our site. I recommend using a computer as using the .pdf can be dicey on devices like phones 🙂
Hi ladies! Love your blog, and your resources have been very helpful in starting my journey to heal leaky gut! I subscribed to the mailing list and received the quickstart guide, food lists (avoid and include) but cannot find the pdf of the 2 week meal plan. Can you direct me to that so I can access the version that contains live links to the recipes please?
Thanks!
Hi Mckenzie! Unfortunately you need to unsubscribe and resubscribe to get the welcome series again. The meal plan comes on day 2. Hope it helps!
[…] is gone. The food GETS eaten. If you think you may go hog-wild and need more structure, though, the autoimmune-paleo website is here to rescue you. Again. (You will soon fall in love with Mickey Trescott, too). My biggest […]
In some auto immune conditions, meat isn’t allowed i.e psoriasis
Only chicken and fish. Could you please also introduce an aip protocol for us all too?
Hi Ayesha! We follow the autoimmune protocol as outlined by Sarah Ballantyne, which is more or less the same protocol regardless of condition. Some people make additional exclusions, but I’m not aware of evidence showing that red meat is harmful for those with psoriasis unless they have a specific sensitivity.
Hello – I just signed up for your newsletter because your website specifies you provide a free 2 week AIP meal plan and shopping lists. I received links to other information but not the promised meal plan. While I appreciate the information you sent me, I am currently reading “The Paleo Approach” and already have access to this info. I would greatly appreciate if you can please forward the 2 week Meal Plan as advertised per your website.
Thank you for your help.
Anna
Hi Anna,
Everyone who signs up gets the meal plan, it is the second email in the 5-day series. If it doesn’t end up in your inbox I suggest unsubscribing and resubscribing, and then following the instructions in the email carefully. Many people don’t receive the emails because they are in junk or promotions. Hope it helps!
Hi
I just wanted to ask about supplements. I take quite a few supplements and I definitely can tell what has worked, especially during this flare of my lupus. However, I don’t see any replies addressing the use of supplements. do you have any advice?
Hi Norma! See this post on supplements: https://autoimmunewellness.com/supplements-and-the-autoimmune-protocol/
If my wife and I are doing this meal plan together, should I double everything?
Ryan, yes, this meal plan is for one person. You can either double everything, or make a meal plan that cooks twice as often!
Hi Mickey, I received the Autoimmune printouts email but I did not receive the 2-week meal plan featured on this page. When will I receive this? Thanks!
Hi Ryan, the meal plan comes on day 2 of the series!
I just want to say thank you. Back in 2014 when I found out I had Hashimotos I couldn’t make a decision. My brain literally could not work. I was asking my 10 year old to make decisions for me. Scary. Huh. Well I found your cookbook in the AIP bundle. I used your meal plan faithfully and I am happy to share that I have been in remission for about 3 years now. Thanks forall if your hard work. I have shared my testimony and your cookbook with so many. You are a blessing to this community.
Jennifer – thank you so much for coming back to let me know, and I am so happy to hear you are feeling well again!
I’m confused. In the AIP we are told by some sites not have garlic or onions. However, some say we can. Can you clarify please? I use both for my broth. Am I doing wrong? I’m going full AIP in January. I’ve been taking baby steps for months now to prevent “falling off the wagon”. Also I don’t think just 30 or 60 days will do it. I’ve been sick most of my life and I’m turning 50. So I think it will take a while for my body to heal and reset itself. Thoughts?
Hi Kitty! I’m not sure what sites you are referring to, but garlic and onions are fine on AIP. You may be confusing it with the low-FODMAP diet, which sometimes people layer with AIP. It is impossible to know how long of an elimination phase will work for you, but my advice is to try 30 days and see where it gets you. Wishing you success on your journey!
I just wanted to tell you what an huge help your site has been for me. It was the starting point for my own AIP journey almost three years ago and your recipes, articles and community links have helped me immensely (as well as your cookbook collection bogos). Without you I might have never found out what tomatoes do to my joints, or that gluten does not only give me bad skin and joint aches, but also brain symptoms. A big THANK YOU to both of you! Keep it up!
Thanks for being here Sibylle!
This meal plan is great! I’m following it and feeling so much better!
This meal plan is great! I’m following it and feeling so much better!