One of the hardest things for me on the autoimmune protocol (AIP), is finding things that I like to eat. I have always had a healthy relationship with food. I cooked and baked at home and had built up a wonderful collection of recipes. With AIP, it felt like I had to throw them all away and start over. In some ways and with some of the recipes that is true; however, I've found with a little experimentation, I can come up with something I enjoy eating, safe for my autoimmune, and close to what I used to make. Some of my old recipes only take a small change to make them AIP. If you are new to AIP, I recommend starting there. Once you know what you can have and what you can't without causing inflammation, look at your old recipes and see what simple changes you can make.
If you're curious about what my weeks look like, you can see below what I've eaten on week 5 on the autoimmune protocol diet.
Day 29
How I am feeling: I woke up with a little bit of a pinch in my shoulder, but the lymph node behind my ear is less swollen. I was a little gassy later in the evening. I started a new cardio, weightlifting video set today with a warmup and cool down.
What I ate on AIP elimination phase day 29:
Breakfast:
Apple Cinnamon Coconut “Oatmeal” from Nourish: The Paleo Healing Cookbook
Coconut milk and vanilla paleo protein powder
Lunch:
Leftover Grass-fed; grass finished beef roast
Raspberries
Garlic and Thyme Crackers from The Healing Kitchen
Dinner:
Lemon and Mushroom Baked Trout from The Autoimmune Solution (recipe calls for trout, but I subbed in cod because couldn’t source the trout).
Roasted Broccoli-Tossed with olive oil, salt and garlic powder or minced garlic. Bake 350 degrees for 20 minutes.
Mixed greens with Greek Dressing from The Healing Kitchen
Banana Cream Mini Cake Bites from The Autoimmune Solution with a drizzle of honey on top
I really like the mushrooms in the dinner. I might serve those on the side when I make the caramelized onion with halibut next.
Creating Balance: I made the bed and opened the curtains. I took a walk in the leaves to hear them crunch. Then we gathered some up to do leaf rubbings. I added the rubbings and a quote to my nature notebook (Yes! I keep my own nature notebook right along side each of the kids!). Relaxation practice.
Gratitude: Today, I’m thankful for the glimpse of fog lifting over the river.
Day 30
How I am feeling: Well, I’ve made it 30 days on the AIP elimination phase. At this point, I’m making baby steps to recovering my health, so I won’t be reintroducing foods anytime soon. Tomorrow I will start treating SIBO, of which I have many symptoms. It is a common cause of leaky gut and Hashimoto’s. I woke with my elbow feeling pinched and my hand was asleep. My shoulders were really sore at the end of the day and my neck was sore. I was some gassy in the evening. Today. I alternated the weightlifting with a cardio dance video.
What I ate on AIP elimination phase day 30:
Breakfast:
Chicken Hash Brown Patties from The Healing Kitchen
Aloe Juice with Strawberry Lemonade
Lunch:
Strawberries
Snack:
Spiced Apple Cider (my recipe)
Dinner:
Roast Chicken (my recipe)
Mashed white sweet potatoes (my recipe)
Chicken Gravy (my recipe)
Wilted Kale with Root Veggies (my recipe)
Snack
Shredded Chicken
AIPeazy Muesli
I'm adding the Baked AIP Pancakes from Heal Me Delicious to my recipe box, they are one of my favorite breakfast recipes I've come across so far!
Creating Balance: I made my bed and opened the curtains. Relaxation practice.
Gratitude: Today, I’m thankful for catching the sunrise.
Day 31
How I am feeling: I did not sleep well last night. I missed my 11:30 sleep time last night, so I couldn’t quite get settled. My hands kept tingling with pins and needles and my elbows hurt when I work up. I had terrible acid reflux in the evening. I started to treat SIBO today, so I’m not sure if it’s the oregano oil or something I ate. I took a spoonful of apple cider vinegar to quell the acid reflux. It burned like fire going down. The boys have had sniffles and a sore throat and I’ve picked it up, too.
What I ate on AIP elimination phase day 31:
Breakfast:
Coconut milk with Paleo Protein
Lunch:
Leftover Roast Chicken, Mashed white sweet potatoes, Chicken Gravy, and Wilted Kale with Root Veggies
Mangoes
Snack:
Cassava Tortillas from The Autoimmune Solution Cookbook
Freeze Dried Peaches
Dinner:
BLC Tacos from The Autoimmune Solution Cookbook
Dessert:
AIP Brownie Mug Cake from The Castaway Kitchen ( I microwaved it for 30 seconds less).
Creating Balance: I made my bed and opened the curtains, took a leisurely country drive to watch the sunrise and see all of the leaves changing. We are at the time when we have all the colors, intense reds, oranges, and yellows. Not to mention some trees still have green leaves and some are on the ground and crunching underfoot. Relaxation practice.
Gratitude: Today, I’m thankful for fog over the ridge.
Day 32
How I am feeling: I didn’t sleep well again last night, tossed and turned most of the night. My throat is a bit sore from the virus I’ve picked up from the boys. My hair is falling out in handfuls today. I did a warm up, weight lifting cardio, and cool down. It took forever to fall asleep, so I did a body scan to relax.
What I ate on AIP elimination phase day 32:
Breakfast:
Last two Herb Breakfast Sausages that I made from The Healing Kitchen
Leftover Sweet Potatoes from the BLC Tacos out of The Autoimmune Solution Cookbook
Lunch:
Leftover Roasted Chicken
Leftover Roasted Broccoli
No-Nightshade Salsa from Nourish: The Paleo Healing Cookbook
Pita Wedges from Nourish: The Paleo Healing Cookbook
Blackberries
Snack:
Muesli from AIPeazy
Freeze Dried peaches
1 Tablespoon homemade Elderberry Syrup for my cold
Dinner:
Mixed Greens
No-Nightshade Salsa from Nourish: The Paleo Healing Cookbook
Dessert
Fudgy Brownies from The Autoimmune Solution Cookbook with strawberries
Couple apple slices
Creating Balance: I made the bed and opened the curtains. It was cold so I stood at the window and looked at the beautiful leaves from the windows. I took a sweat bath in Epsom salt, aluminum free baking soda, and my herbal bath mix. Completed my weekly self-care routine: dry brush, ayate cloth body exfoliation, charcoal face mask, pumice foot soak and scrub, and body moisturizing with oils and body butter (using all non-toxic or low-tox products). I watched a movie with the girls nestled in warm blankets and fluffy pillows. Relaxation practice.
Gratitude: Today, I’m thankful for the warm sun on my face.
Day 33
How I am feeling: I took a long time to go to sleep, but I woke up with absolutely no neck or shoulder pain. I'm feeling some down with the virus, but able to do all the things needed. My shoulders were tensing during the day. I did dance cardio today.
What I ate on AIP elimination phase day 33:
Breakfast:
Pumpkin pancakes from The Autoimmune Solution Cookbook with raspberry compote (raspberries, lime juice, and honey warmed over stove)
Coconut Milk with Paleo Protein
Chamomile Tea
Lunch:
Left over roast chicken
Sweet potatoes from BLC tacos
Roasted Asparagus-Put asparagus on baking sheet with a drizzle of avocado oil and a sprinkle of garlic powder and salt. Bake 350 degrees for 20 minutes.
Apple
1 Tablespoon Homemade Elderberry Syrup from for my cold
Dinner:
Shepard’s pie (my recipe coming soon!)
Dessert
Fudgy Brownie from The Autoimmune Solution Cookbook with Raspberry Compote
Creating Balance: I made the bed and opened the curtains. I cleaned the bedroom and bathroom. Poppa got us a puzzle and we worked on it together. It was 300 large pieces and took us about an hour, no stress. Relaxation practice.
Gratitude: Today, I’m thankful for evenings in.
Day 34
How I am feeling: My right thumb hurts and my hands are tingling. I did a minimal cues yoga.
What I ate on AIP elimination phase day 34:
Breakfast:
LoveBird Cereal with coconut milk, paleo protein, and freeze-dried strawberries
Chamomile tea with honey
Lunch:
Sweet Potato Skins with prosciutto, nutritional flakes, salt, and garlic powder
Fudgy Brownie from The Autoimmune Solution Cookbook with Raspberry compote
Cassava Tortilla from The Autoimmune Solution Cookbook
No-Nightshade Salsa from Nourish: The Paleo Healing Cookbook
Snack:
Muesli from AiPeazy
Tiger Nuts
Dinner:
Steak-Sprinkled with garlic powder, onion powder and salt. Grill.
Garlic Dill Parsnip Fries from The Healing Kitchen
Sweet Potato Fries-peel and slice into fry shapes. Toss in avocado oil. Sprinkle with garlic powder, onion powder, and salt. Bake 425 degrees for about 25 minutes.
Roasted Broccoli-Tossed with olive oil, salt and garlic powder or minced garlic. Bake 350 degrees for 20 minutes.
Dessert
Fudgy Brownies from The Autoimmune Solution Cookbook with strawberries
Creating Balance: I made the bed and opened the curtains. Jo-Jo played with my hair. Relaxation practice.
Gratitude: Today, I’m thankful for a house full of children laughing.
Day 35
How I am feeling: I didn’t sleep well and woke with headache. My thumbs and wrist hurt. I was gassy and bloated. The headache lasted all day. I took some acetaminophen, but it did not help. Had to take more after 4 hours. Finally, it went away after that. I have a catch in my lower back. Today was cardio.
What I ate on AIP elimination phase day 35:
Breakfast:
Gingerbread Cookie Smoothie from The Autoimmune Solution Cookbook
Snack:
Freeze Dried Strawberries
Lunch:
Chicken and lettuce wraps with Cassava Tortillas from The Autoimmune Solution Cookbook
Leftover sweet potato fries
Kiwi
Snack:
Fudgy Brownies from The Autoimmune Solution Cookbook with strawberries
Dinner:
Hearty Steak Veggie Soup (my recipe coming soon!)
Snack:
Mango Coconut Gummies from The Healing Kitchen
Creating Balance: I made the bed and opened the curtains. Relaxation practice.
Gratitude: Today, I’m thankful for making it through another week of AIP.
At the end of this fifth week: I’m finding more success with recipes we enjoy, by simply adapting the recipes I already own to AIP, rather than making new ones from cookbooks or my pinterest boards. I do have a few favorite sources for finding recipes that we enjoy (Heal Me Delicious is one of my favorites). And I’m finding that there are some things I just don’t like. I’m not big on plantains to make breads (the taste is just so overpowering). And I only use bananas is recipes that are supposed to be banana flavored.
I’m gradually seeing a change in my symptoms. I have had a huge leap in my energy levels. I’m wondering if that is affecting my sleep? Some of the regular practices that I do to fall asleep (body scans and relaxation poses), I reserve for very restless nights. I’ve not needed them for some time, but I think with the coming of winter I need to make time for them.
How have you been modifying your recipes to make them AIP friendly? What were your successes? Failures?
Disclaimer: The purpose of this post is not to offer medical advice. I am not in the medical field. My purpose is to share what decisions I’ve made in an attempt to improve my health and try to put my autoimmune disease into remission. Remember everyone’s body reacts differently to foods and supplements and you have to make the decisions that are best for you. Consult a trusted practitioner for medical advice. Our resource page details the books, articles, journals, and websites we've researched to put together our autoimmune articles. You can access our Autoimmune Research Resources by clicking.
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