#Free printable meal planner app how to
#Free printable meal planner app pdf

You might eat out or just not feel like cooking every single night. While this meal plan includes 7 dinner recipes, odds are you may not end up cooking dinner all 7 nights. Cook Every Night or Just Pick a Few Dinners If you're just cooking for yourself, you may not need to double up on the recipe at all. Double or Triple the Recipe to Fit Your Needsĭepending on the recipe and the size of your family, you may need to double or even triple the recipe. If you don't like leftovers, see the Additional AIP Lunch Options section below for some lunch prep ideas. Cooking this way will allow you to cook less and minimize the amount of prep work needed on the weekends. The only exception is lunch Monday because that's the start of the plan if you're doing it for the first time. This means adjusting the number of servings to accommodate leftovers. Some of them can be thrown together the morning you need them and a couple of others may require a small amount of prep on the weekend. If you would like to do more than that, it's perfectly fine but starting out with 2-3 keeps things a little simpler. Pick 2-3 breakfasts to use throughout the week. If you need to swap out some meals and snacks, you can find suggestions later in this post.

#Free printable meal planner app how to

Photo by Green Chameleon on Unsplash How to Use this Plan Use this Meal Plan as it is or Make it Your Own All meals and snacks are elimination phase compliant.Snack options are relatively simple and easy to prepare (or require no prep).

The lunches are mostly based on leftovers from the previous night's dinner so there's little extra prep required.The dinner recipes are simple and relatively fast for busy weeknights.What You'll Like About this AIP Meal Plan: So, figuring out a plan that's feasible for you is crucial. Day-to-day life is busy and following a strict AIP diet isn't easy. While it's inspiring to see creative AIP diet recipes on Pinterest, it's not realistic to expect that you'll cook that way every day. In this case, taking some time to prep on the weekend is very valuable. On the other hand, if you are working or going to school all week, you may need things to be prepped and ready to go. If you have time during the week to cook meals, then doing all your prep on the weekends may not be necessary. Make your meal plan work for you, your family, and your schedule. The goal for this AIP diet plan is to give you simple compliant meals so can just get started. This can cause overwhelm and lead to abandoning the AIP lifestyle completely. Trying to plan too many complex recipes at once can lead to a long shopping list of obscure and exotic ingredients. Things to Keep in Mind for Meal Planning Success Keep it Simple

#Free printable meal planner app pdf

AIP Pantry Items and What to Do with Them is also a good guide for frequently used AIP foods.Īdditionally, you'll find a free 22 page PDF below with the meal plan, meal prep checklist, grocery list, and all the recipes needed for AIP meals. Not sure where to begin at your grocery store? Check out the many store-specific AIP shopping lists on this site including the Trader Joe's AIP Shopping List, Sprout's AIP Shopping List, Whole Foods AIP Shopping List, and more. Check out The Beginner's Guide to the Autoimmune Protocol for more in-depth info on all phases of the protocol. Then you can begin the reintroduction phase. The time frame for this phase is different for everyone but it's usually 4-6 weeks minimum, up to a few months. The elimination phase of the AIP diet is followed until symptoms go away or reduce significantly. The protocol requires significant changes to your diet but can also result in significant improvements in how you feel. Some of these might include joint pain, fatigue, intestinal permeability, and chronic inflammation. The protocol is used to help identify food sensitivities and address symptoms of autoimmune conditions. It then focuses on including nutrient-dense foods like organic fruits and vegetables, grass-fed beef, pasture-raised poultry, wild-caught fish, and high-quality fats among other things. This way of eating cuts out inflammatory foods like food additives, vegetable oils, artificial sweeteners, dairy products, gluten, nightshade vegetables, etc. If you are unfamiliar with the autoimmune protocol diet, it's essentially a strict elimination diet. These can be subbed into the existing meal plan to fit your specific preferences. Below, I've provided extra meal and snack options to choose from. This meal plan can be used 'as is' or as a template.

In this autoimmune protocol meal plan, you'll find 7 days' worth of meals and snacks. However, it's possible to have a plan that works great for you and your family. Coming up with a workable AIP meal plan can be all the more challenging.