20 Vegetarian AIP Recipes (2024)

FAQs

How to do the AIP diet as a vegetarian? ›

Creating a Balanced Vegetarian AIP Meal Plan

When planning your meals, focus on incorporating a variety of colorful vegetables and fruits, such as kale, carrots, sweet potatoes, and berries. You should also aim to include healthy sources of fat, like avocados, nuts, and seeds.

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

Hummus is a universally liked snack food. But, a traditional hummus is made with garbanzo Beans and tahini, both of which aren't AIP, because of the inflammatory potential.

The AIP diet resembles the paleo diet, both in the types of foods allowed and avoided, as well as in the phases that comprise it. Due to their similarities, many consider the AIP diet an extension of the paleo diet — though AIP may be seen as a stricter version of it.

Foods You CAN Eat on the AIP Diet

For example, people on the paleo diet can eat tomatoes and nuts; foods that are restricted from the autoimmune protocol. Leafy green vegetables (spinach, endive, herbs, etc.) Cruciferous vegetables (broccoli, cauliflower, kale, etc.)

The foods to avoid on the AIP diet include the following: Dairy products (including milk, cream, butter, yogurt, and cheese) Legumes (including beans, soybeans, peanuts, and lentils)

If you are starting on your AIP journey, it is recommended to remove all coffee and caffeine from your diet in the elimination phase.

Oatmeal is such a classic breakfast option, and you shouldn't have to miss out just because you're on the AIP diet! This oatmeal is modified to be AIP compliant with spaghetti squash and coconut.

You should also avoid certain medications during this phase, namely non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. So what should you eat? The diet focuses on eating fresh produce. You can also eat meat and fish, bone broth, avocado, honey, vinegars, fresh herbs, sweet potatoes, and more.

What is high protein on the AIP diet? ›

Lean ground proteins including turkey, chicken, and beef. Fish rich in omega-3 fatty acids such as salmon and trout. Other fish you can buy include cod, haddock, tilapia, and tuna. Seafood, including shrimp and scallops.

Are olives allowed on AIP diet? Again, yes! Whether you're eating olives whole or as olive oil, they are allowed during the elimination stage of the AIP diet. Just make sure to read the ingredients before consuming any prepackaged food item.

Ghee is paleo diet-friendly because of its all-natural, allergy risk-free quality, and wholesome benefits. As the AIP diet is called the Paleo extension diet, ghee gets into the recommended food list of the AIP diet for some specific health benefits.

Research has shown that fruits and vegetables are associated with anti-inflammatory properties. And there is evidence that a vegan diet rich in fruits, vegetables, and whole grains reduces inflammation. A plant-based diet may also reduce autoimmune disease symptoms, such as fatigue.

A vegetarian or vegan diet may be one option for people looking to reduce inflammation as these diets typically priortize natural, whole foods while reducing saturated fat intake.

The Autoimmune Protocol Diet is an elimination diet that's reported to help reduce inflammation. But, it does not allow grains, legumes, nuts, or seeds, so it's not recommended for vegans.