Description
Learn to confidently conquer AIP meal prep for delicious, compliant meals. This guide provides practical steps, ingredient insights, and preparation strategies.
Ingredients
- Proteins: 2-3 lbs pasture-raised chicken (breasts/thighs) or beef chuck roast, or 1.5-2 lbs wild-caught salmon fillets
- Starchy Vegetables: 4 sweet potatoes, 2 butternut squash, or 3-4 plantains
- Leafy Greens: 1 large bag spinach or kale, 1 head romaine lettuce
- Cruciferous/Other Veggies: 2 heads broccoli, 1 large zucchini, 1 bunch carrots
- Healthy Fats: 1 cup olive oil, 1/2 cup avocado oil, 1/4 cup coconut oil
- Flavor Boosters: Fresh herbs (rosemary, thyme, parsley, cilantro), Dried AIP-compliant spices (ginger, turmeric, cinnamon), 1-2 lemons or limes, 1/4 cup apple cider vinegar, Sea salt, Black pepper (reintroduction pending)
- Optional Sauce Ingredients: 1 can full-fat coconut milk, 2-3 avocados, 1 bunch dill
Instructions
- Phase 1: Plan Your Menu: Choose 2-3 proteins, 3-4 side vegetables, and 1-2 dressing/sauces for the week. Create a shopping list.
- Phase 2: Prep Proteins: Roast chicken breasts (400°F for 20-25 mins) or slow-cook beef roast (until tender, about 4-6 hours on high). Cook thoroughly and let cool.
- Phase 3: Cook Vegetables: Chop hardier vegetables like sweet potatoes and squash. Toss with olive oil, salt, and herbs; roast at 400°F until tender (30-45 mins). Steam or sauté leafy greens just until wilted.
- Phase 4: Make Sauces/Dressings: Prepare an AIP vinaigrette (olive oil, apple cider vinegar, lemon juice, herbs, salt). For a creamy sauce, blend avocado with lime juice, water, cilantro, and salt. Store separately.
- Phase 5: Assemble & Store: Once cooled, portion cooked proteins, roasted veggies, and fresh greens into individual airtight containers. Keep sauces separate. Label containers with contents and date. Refrigerate for up to 3-4 days, or freeze designated portions.
- Prep Time: 2 hours
- Cook Time: 1-3 hours (batch dependent)