Easy Autoimmune Paleo Meal Plan & Grocery List

Quick Start Guide

WHAT'S PALEO?

The Paleo diet/template is a gluten-, grain-, dairy-, legume-free diet targeted to get your body closer to nature with whole foods, highquality animal protein, good fats, and plenty of colorful fruits and vegetables while nixing refined sugars and processed foods This anti-inflammatory style of eating is a great way to reset and try something new no matter where you are on your health and healing journey The symbols refer to any foods that are not AIP-compliant. If you are unfamiliar, "AIP" or the Autoimmune Protocol is a therapeutic version of the Paleo template designed to help regulate the immune system, mitigating autoimmune and other chronic diseases

Using a food journal to see what works well for you is a great way to track how you'd like to move forward!

Other important aspects to include are restful, quality sleep, regular movement/exercise, getting outside in nature, connecting with your community, and managing stress regularly with self-care and mindfulness

HOW TO USE THIS MEAL PLAN?

You'll have 4 entree recipes for lunch/dinner, 2 breakfasts, and a dessert/snack in this meal plan. Each recipe serves 4, so you can use this just for 1 person with leftovers or scale down/up to feed a crew. There are some notes to make recipes nut-free if needed

Use the grocery list when shopping and you'll see each menu Item Is denoted alongside each Ingredient should you need to cross something off easily (if you already have it or if you choose to not make a specific recipe).

Using the Meal Prep Agenda page, you can spend less than an hour preparing some base ingredients/meals to set you up for easy cooking all week-long and use the Week Schedule for a suggested template to follow on your healing journey.

MENU + GROCERY LIST

BREAKFASTS

ClassicBreakfastHash[B] TropicalGreenSmoothie[S] 1. 2.

*optionalalways:boiledeggs,avocado,wildsmoked salmonorproscuittoforegg-freewithgreens/low-carb veg

DESSERT

CarrotCakeCollagenBombs[D]

kale (curly or lacinto), 1 bunch [B, M1]

purple cabbage, 1 small head or packaged of shredded [B, M1]

fresh cilantro, 1 bunch [M1, M2]

avocados, 2-3 small [B, M1]

butter lettuce, 2-3 packages [M1, M4] lime, 1 ea [M1] (+ more for detox water)

fresh diced pineapple, 1 cup [M2]

red onion, 1 small [M2]

mixed greens, 1-2 clamshells (optional) [B, M2] lemons, 4 ea. [M3, M4] (+ more for detox water)

radishes, 1 bunch [M3]

asparagus, 1 bunch (thin) [M3]

baby spinach or arugula, 1 clamshell [M3]

green beans (haricots verts), 1 package [M4] english cucumber, 1 ea. [M4] red onion, 1 small [M4] shredded carrots, 1 bag or 2-3 carrots [D]

(optional) pasture-raised eggs, 1 dozen [B]

ground meat of choice, 2 lbs. (I recommend bison or beef or a mix!) [B, M1] center-cut, bone-in pastured pork chops [M2]

wild salmon fillets, 1 lb. or 4 ea. [M3]

MEALS

HashLettuceTacos[M1] PorkChopswithPineappleSalsaandCauliflowerRice[M2] LemonySalmonBowl[M3] TunaNicoiseSalad[M4] 1. 2. 3. 4.

extra-virgin olive oil, 1 bottle [ALL]

full-fat coconut milk, 1-2 13.5oz cans (if using in smoothie) [S]

vanilla or neutral protein powder (like Nuzest - plant-based or Equip brands [S]

any unsweetened nut, seed, or coconut butter for nut-free [S, D]

ground cumin [M1]

ground cinnamon [S, M1, D]

ground coriander [M1]

ground paprika [M1]

olive or avocado oil spray without additives (optional) [M2] ghee [M2]

garlic powder [M3]

sweet Potato Chips (cooked in Palm, Coconut, Avocado, or Olive oil preferred such as Terra or Jackson's brands) [M4]

wild sustainable tuna in water, (2) 6 oz. cans [M4]

kalamata black olives, 1 bottle (or sub capers) [M4]

dijon mustard, 1 bottle [M3, M4]

herbs de Provence seasoning, 1 bottle (optional) [M4]

dried oregano [M4]

raw honey, 1 bottle [M4]

red wine vinegar, 1 bottle [M4]

coconut flour [D]

bone broth if using in a smoothie (optional) (Bonafide Provisions brand recommended, may use different or homemade. May use water or non-dairy milk instead for smoothie.) [S] frozen pineapple [S] cauliflower rice, 2 bags [M2]

meal prep agenda

L A S S I C H A S H [ B , M 1 ]

Cook Hash: (2lbs ground meat, extra-virgin olive oil, 2 cups chopped kale, 2 cups shredded purple cabbage, 1 Tbsp dried rosemary, 1/2 tsp garlic powder, sea salt to taste)

To a large skillet (cast iron or nonstick skillet), add 2 Tbsp olive oil over medium heat. Add all 2lb. ground meat, breaking it up with a wooden spoon and coating it in the oil. Season to taste with seasonings, salt and continue to stir. Once meat is cooked, add in kale and cabbage Reduce heat to low-medium and cover for 5-6 mins or so until veggies are cooked.

Store It: Remove from heat and store in a container in the refrigerator (you may optionally break the batch up in half into two containers for the 2 different recipes)

Add ingredients to a closed jar and shake, store in the fridge and bring to room temp/shake before using.

1/2 cup extra virgin olive oil

1/4 cup red wine vinegar

2 tablespoon dijon mustard (omit for AIP)

Zest and juice of 1 lemon

1 teaspoon garlic powder

2 teaspoon honey

1 teaspoon salt and pepper to taste

2 teaspoon dried oregano

O P T I O N A L

Makedessert

Boileggsifeatingtoaddtoyourbreakfast

MORNING:

-10min.Meditationandgratitudejournal/Movementorexercise -Lemon/Limewater(roomtempglassofwaterwith1/2lemonorlimejuice) beforebreakfast

-Breakfast

AFTERNOON:

-Stayinghydratedinbetweenmeals,spacingmeals3-4hoursfastinbetween unlesshungry(tryacollagenball!)

-Lunch

EVENING:

-Dinner

-Nightcapsuchasdessertincluded,herbaltea,orbonebroth

-Nighttimeroutine/self-careandbedtimebefore10pm

AIP-friendly protein or collagen. Top with coconut shavings.

Green Tropical Smoothie

I N G R E D I E N T S

¼ - ⅓ cup frozen pineapple

1 large handful of frozen or fresh spinach or kale (approx. 1-2 cups)

1 tablespoon of nut butter or toasted coconut butter (recipe on [D] page)/coconut oil for nut-free option

1 serving plain or vanilla protein powder

1 cup liquid of choice (water, unsweetened non-dairy milk, or chicken/turkey bone broth)

Dash of cinnamon

D I R E C T I O N S

1. Blend all ingredients together, adjust liquid as you’d like.

*Digestion tip: add toppings like seeds, nuts, or coconut shavings to chew before you start drinking to start the digestive process.

Omit addition of boiled eggs.

Classic Hash

A S S E M B L E

Reheat and optionally serve with a bed of greens, olive oil, and vinegar, avocado slices, boiled eggs for different variations (or plain!).

Hash Lettuce Tacos

I N G R E D I E N T S

1 lb (or 4 servings) prepared Classic Hash

1 Tbsp extra-virgin olive oil

Taco seasoning to taste: paprika, coriander, cumin

2 Tablespoons chopped cilantro (plus more for garnish)

1 small avocado, sliced 1 lime, sliced into 4 wedges

D I R E C T I O N S

Reheat prepared Classic Hash with olive oil and seasonings to taste in a skillet over medium-low heat for 3-4 mins or so.

Turn heat off and add cilantro and mix well to combine.

Let sit

Meanwhile, prepare plates with 2 big lettuce tacos. Scoop taco meat into lettuce tacos, squeeze lemon wedges on top, add sliced avocado and serve!

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I P

Pork Chops with Pineapple Salsa and Cauliflower Rice

I N G R E D I E N T S

1 cup pineapple, diced small

1/2 cup red onion, diced small

2-3 tablespoons fresh cilantro, roughly chopped

1 lime, juiced, plus more for garnish

2 teaspoons extra virgin olive oil

4 center-cut pasture-raised pork chops (bone-in)

Sea salt and pepper to taste

oil or oil spray (avocado or olive oil recommended)

1 Tbsp ghee or olive oil

4 cups frozen or fresh cauliflower rice optional: mixed greens with oil and vinegar

D I R E C T I O N S

Make the salsa. Add diced pineapple, red onion, cilantro, and lime juice to a small bowl and mix well. Adjust flavors as desired or add to a food processor if you’d like it to be more saucy rather than chunky. Let it sit so the flavors can meld together.

Make the pork chops. Rinse and pat pork chops dry and liberally season each side with sea salt and pepper to taste, then drizzle extra virgin olive oil over both pork chops and gently rub on all sides.

Heat a cast-iron skillet on medium-high heat, and spray oil in a single coating on the cast iron (alternatively, just use 2 tsp of oil and swirl around - if using a cast iron with grates, spray will be the best). Once the pan is well-heated (you can check by sprinkling a little water to make sure it sizzles), add pork chops in a single layer to sear and cook on each side for 6-8 minutes (depending on the thickness) You can lightly cover the pan if it’s smoking. You can optionally sear on the fatty sides as well for more char if you have a very thick cut for 30 seconds-1 minute towards the end. Use a meat thermometer to ensure the internal temperature of the pork chops is at least 145f degrees, and once done, turn the heat off and set pork chops aside to rest for 3-5 minutes.

Meanwhile, make the cauliflower rice by adding ghee/oil to a clean saute pan and cooking over medium-low heat for 3-5 minutes while stirring occasionally, until cooked and serve on plates evenly.

Plate pork chops and pour a heaping tablespoon or more of the pineapple salsa over the pork chops and optionally serve with lime wedges.

6.

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Lemony Salmon Bowl

I N G R E D I E N T S

1-2 lemons (1 to cook with, 1 for optional garnish)

1/4 cup extra virgin olive oil, plus extra for drizzling

1 lb. wild salmon fillets (approx. 4 pieces)

1/4 teaspoon garlic powder

Salt, pepper to taste (omit pepper for AIP)

6-8 radishes, rinsed and cut in quarters

1 bunch thin asparagus spears, bottoms cut off 4 cups fresh greens like arugula or baby spinach

2 teaspoons dijon mustard (omit for AIP)

D I R E C T I O N S

Place a rack in the lower third of the oven and preheat to 325f degrees.

Toss lemon slices from just 1 lemon in a large bowl with a drizzle of olive oil. Arrange the slices in the middle of a large sheet pan and place salmon on top of the lemons

Season salmon all over with salt, pepper, and garlic powder and lightly rub with some olive oil.

Next, add asparagus and radish pieces to the large bowl and coat in olive oil and sea salt. Add coated veggies along the sides/rim of the same baking sheet

Bake everything for 17-20 minutes until fish is opaque in the middle, depending on the thickness. Remove from oven, if veggies are not roasted to your liking, transfer the salmon off the sheet if ready first, and continue to roast veggies for a few more minutes until golden.

Let salmon cool slightly and flake the meat off the skin with two forks. Once veggies are done, let sit as well. Arrange bowl with greens and create a quick lemon vinaigrette - mix remaining lemon (juiced) with 1/3 cup olive oil, sea salt, and dijon mustard if using. Whisk together well to combine. Pour as much as you’d like just to coat your greens.

Add flaked salmon and veggies into your bowl and drizzle with a little more vinaigrette. Serve.

Quickie Tuna Nicoise Salad

I N G R E D I E N T S

4+ cups butter lettuce (or greens of choice)

2 cans Tuna (sustainable, wild/line caught preferred)

1 cup green beans

1 English cucumber, sliced thin

1/2 red onion, sliced thin

handful Kalamata Olives, pitted

2 cups+ Sweet Potato Chips

pinch sea salt

1 teaspoon dried herbs de Provence (optional)

Lemon dijon dressing

D I R E C T I O N S

Chop the ends off green beans and bring a small pot of water to boil, once boiling, add the green beans for approx. 3 minutes (just until they turn bright green) and remove. Add to cold water so they stop cooking and remain crisp. Set aside. Rip up lettuce, add chopped olives, cucumber, and red onion on serving plates.

Arrange your salad on a large plate with remaining ingredients and nestle in the green beans if using and the sweet potato chips. Top with your drained can of tuna. Sprinkle herbs and sea salt on top and drizzle your desired amount of dressing over top or leave on the side for serving, and enjoy!

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Omit green beans.

M A K E I T A I P

Carrot Cake Collagen Bombs

I N G R E D I E N T S

1/4 cup shredded carrots

1/4 cup coconut butter, toasted coconut butter (recipe below) or any nut/seed butter (use coconut or toasted coconut for AIP/nut-free option)

1/4 cup unsweetened shredded coconut

1/4 cup coconut flour

1/2 cup collagen protein

1/2 teaspoon ceylon cinnamon

D I R E C T I O N S

Mix all ingredients in a food processor. When well-combined and the dough has formed, spoon out the dough and roll into balls. Place on a parchment paper-lined plate or container and store in the fridge until ready to eat!

Take at least 2 cups toasted coconut chips (Or toast unsweetened shredded coconut on the stovetop In a nonstick skillet for just 4 minutes or so, stirring continuously until golden), and mix in a food processor (as much as you can fit without over-filling) constantly until smooth. It will be a similar consistency to almond butter. Store in a jar like you would nut butter or coconut butter.

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Hey there!

As a Nutritionist, I understand the healing power that REAL FOOD and LIFESTYLE changes can bring. But going deeper than that, as a woman who’s tried to “do it/have it all” I understand the challenges we're up against when trying to actually accomplish this and what can help us along on our journeys

My wake- up call came when I burned out.

I hit that wall. I looked in the mirror and had no clue who was staring back. That’s when everything changed After growing up and seeing my parents and family struggle with autoimmune diseases, diabetes type 2, heart disease, and more - I vowed that would never be me, and yet before I knew it all the signs were there.

A stressful career, working/playing hard, and yo-yo diets wiped me out. I faced the facts, and knew nutrition and lifestyle was the route for me

Years later, with years of nutrition education under my belt, and many happy clients later… I’ve been able to make huge strides for myself and my clients through foundational support. I know the importance of getting to the root cause of the symptoms and the best methods for creating long-lasting habits It’s my mission to help you along on this journey and to provide you with all the tools for success

Healing truly begins from the inside out and through my love of cooking and nourishment, I’ve been able to see that first-hand. While food is medicine, food should also be enjoyed! That’s why I love sharing my nutrient-dense recipes that have given my body all the support it needs to begin healing and thriving