What I Eat in a Day on the Autoimmune Protocol (AIP)

If you’ve ever tried to follow the Autoimmune Protocol (AIP), you know it can feel like there’s nothing left to eat. Between all the “don’ts” and the overwhelm of what to cook, it’s easy to assume AIP means bland, boring, or impossible. But as a chef living with Hashimoto’s, I can tell you — it doesn’t have to be that way.

In this blog post and YouTube video, I’m taking you inside my kitchen to show you exactly what I eat in a day on AIP (Autoimmune Protocol). These are real-life meals that are simple, satisfying, and full of flavor — proof that healing foods can still be delicious. You’ll see everything from my caffeine-free morning beverage ritual to an easy, 10-minute AIP-friendly dessert.

If you’re curious about what AIP looks like in real life, or just need a little inspiration for your next thyroid-friendly meal, hit play on the video below 👇.

And if you’re just getting started with AIP or want to dig deeper, I’ve linked some of my most helpful resources below, including my AIP 101 guide and a podcast episode on how to actually survive the AIP diet.

Let’s dig in! 

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What I Eat in a Day on AIP (The Autoimmune Protocol)

While elimination-phase AIP isn’t meant to be a forever way of eating, it can be one of the most powerful healing tools in your thyroid-healthy toolbox. In my last decade as a Thyroid Thriver, I’ve turned to the Autoimmune Protocol four different times — always for short stints — to calm inflammation, support gut healing, and help me rebalance when things go sideways (as they sometimes do when you’re living with thyroid or autoimmune disease).

What I love most about AIP is how it helps me reconnect with simple, nourishing foods — the kind that make me feel steady, clear-headed, and supported from the inside out. And while it may be one of the more restrictive therapeutic templates used by Thyroid Thrivers and recommended by thyroid-savvy practitioners, it doesn’t have to be bland, boring, or complicated.

Here’s a look at what a full day on AIP can look like in real life, with meals that are chef-tested, flavorful, and thyroid-friendly.

Morning: My AIP-Approved Caffeine-Free Start

My AIP mornings begin with a simple ritual that sets the tone for the whole day: warm lemon water with a pinch of Celtic sea salt. It’s hydrating, alkalizing, and supports digestion and gentle detoxification — a small act of self-care that makes a big difference. While the lemon water craze may not live up to all the over-hyped claims circulating online, it does have proven benefits that feel supportive, de-bloating, hydrating, and gently energizing — especially when you’re avoiding caffeine during the elimination phase of the Autoimmune Protocol.

Later in the morning, I might sip on an herbal tea (ginger, holy basil, or coffee-like dandelion blends are my go-tos), but this warm, citrusy start always feels grounding and energizing — like hitting the reset button from the inside out.

LEARN MORE: The AIP Diet 101: What It Is, Why It Works, and How to Start

Get a complete overview of the Autoimmune Protocol — the science behind it, what to eat and avoid, and how to begin your AIP journey with confidence.

Breakfast: Turkey & Sweet Potato Breakfast Tacos

These tacos are one of my favorite recipes from The THYROID30® Cookbook, and proof that you don’t have to sacrifice flavor for healing.

I combine shredded sweet potato with cinnamon-spiced ground turkey, quick-pickled red onions, sliced avocado, and a tangy cilantro-lime drizzle inside Coyotas Cassava Tortillas (my go-to for AIP-friendly wraps). The result is hearty, savory, and satisfying — exactly the kind of balanced breakfast that fuels me for the day ahead.

🛍️ Try Coyotas Cassava Tortillas 

Lunch: Chicken Cilantro with Cauliflower Rice

This dish is super fragrant and full of flavor thanks to an entire bunch of fresh cilantro, garlic, and bone broth. It’s one of my most popular recipes for a reason — nourishing, quick, and family-approved.

For the AIP-friendly version of this recipe, I serve it with simple lime-infused cauliflower rice for a satisfying mid-day meal that fuels my afternoon without the crash.

🖨️ Get the printable recipe → Chicken Cilantro

Dinner: Herb-Marinated Pork Tenderloin with Fennel & Olives

After leaning on pre-prepped leftovers for breakfast and lunch, dinner is where I can slow down and enjoy the cooking process. This AIP-friendly pork tenderloin is marinated with fresh herbs, olive oil, garlic, and my homemade AIP-friendly Worcestershire sauce, then topped with caramelized fennel and briny olives for a restaurant-worthy main course.

I serve it with Rainbow Roasted Root Veggies and a Simple Green Salad with AIP Italian Vinaigrette to bring balance, color, and freshness to the plate. 

All of these recipes, including that super-easy homemade Worcestershire, can be found in The THYROID30® Cookbook.

🛒 Shop a few of my favorite AIP pantry staples:

• Fermented Castelvetrano (Butter) Olives

• Kalamata Olives

• Organic Capers

• Fine Celtic Sea Salt

Sweet Finish: Prosciutto-Wrapped Figs with Balsamic Glaze

When I want something sweet but still nutrient-dense, these Prosciutto-Wrapped Figs hit the spot. They’re rich, elegant, and incredibly easy. If figs are out of season — or just not your favorite — try substituting pear slices for a similar sweet-salty contrast.

To Make: Halve six fresh figs and wrap each in thin slices of prosciutto (about four slices total). Broil for 5–7 minutes on the upper-third oven rack. While they’re broiling, reduce ¼ cup balsamic vinegar with 1 teaspoon of honey until it’s thick and syrupy. Drizzle the glaze over the warm figs and enjoy immediately.

Optional (non-AIP) Topping: Add a little goat cheese before broiling if tolerated — it’s pure magic.

🎥 Watch it in action: Here’s a quick look at how I make these 10-minute Prosciutto-Wrapped Figs!

 

 

 

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A post shared by Ginny Mahar, FMCHC | Hypothyroid Chef 🦋 (@hypothyroidchef)

Each of these meals captures what AIP is really about: supporting your body with real food, reconnecting with real flavors (not the fake, factory-made kind), and finding joy in the healing kitchen. Whether you’re just starting out or looking for fresh inspiration, I hope this gives you a taste of how delicious and doable AIP can be.

Real Talk: How I Make AIP Work

Let’s be real — AIP can feel intense at first, and it’s not right for everyone. There are a lot of rules, a lot of ingredients to swap, and it’s easy to feel like you’re doing it wrong. But what I’ve learned over the years is that you don’t have to do it perfectly to benefit from it.

For me, the key has always been flexibility over perfection. I focus on what I can eat, not what I can’t. I batch-cook protein, chop veggies ahead of time, and always have a few AIP-friendly pantry staples on hand — things like bone broth, cassava tortillas, and clean sauces or dressings that make meals faster and more flavorful.

On my most recent stint with AIP, I modified the elimination phase to include seeds. I’ve never had issues reintroducing them, and even the updated AIP guidelines now allow for more personalization and flexibility. For me, doing AIP + seeds made mealtimes with my family so much easier. I didn’t have to stress about pepper or seed spices in shared meals. It also gave me that satisfying crunch on salads (thank you, sunflower and pumpkin seeds), and it even enabled me to enjoy some chocolatey treats via cacao powder and nibs (hallelujah!) since cacao is technically a seed!

Even with those minor modifications, I was able to calm inflammation and heal gut issues that cropped up after a bout of Honduran food poisoning earlier this year. And sticking with the program was so much easier for me this time around.  

After about six weeks on that protocol, I felt rebalanced, healed, and re-energized. The reset also helped me take a much-needed break from caffeine. It’s like having a whole new nervous system and my body has been saying “thank you” loud and clear.

I also keep AIP in its proper place: as a tool, not a prison sentence. I use elimination-phase AIP intentionally and temporarily to calm inflammation, support gut healing, or reset after a stressful stretch. The reintroduction phase of AIP has helped me fine-tune my food choices and identify which foods might be triggering which symptoms. As it turns out, after my latest AIP round, I’m still in the clear with nightshade veggies (phew!), but super-spicy foods and uncultured dairy are not my besties. I had been wondering — worrying, even — and now I have clear, bio-individual nutrition data and peace of mind.

If you approach it with that kind of openness, flexibility, self-compassion, and curiosity, AIP becomes empowering instead of restrictive. It helps you reconnect with your body, your energy, and your kitchen in a whole new, empowering way.

More AIP Resources for You

If you’re feeling inspired to try AIP, if your practitioner has recommended it, or you just want to learn more before diving in, here are a few of my best resources to help you get started and stay supported.

🎧 Podcast: The AIP Diaries - Lessons, Pitfalls, and Must-Know Tips
In this episode of Thyroid-Healthy Bites, I share my personal experience with AIP — the mindset shifts, survival tips, and lessons learned that made it doable (and even enjoyable).

📺 Video + Blog Guide: The AIP Diet 101: What It Is, Why It Works, and How to Start
Get the full breakdown of the Autoimmune Protocol — what it is, why it can be helpful for thyroid and autoimmune conditions, and how to begin your own AIP journey with confidence.

🦋 Join the Thrivers Club: hypothyroidchef.com/membership 
Get weekly thyroid-friendly meal plans, AIP cooking workshops, cheat sheets, wellness challenges, and a supportive community of Thrivers who get it.

📘 Cookbook: The THYROID30® Cookbook
100+ gluten-free, dairy-free, Paleo, and AIP recipes that are chef-tested and designed to help you restore energy and thrive. You’ll also find 30-day meal plans and plenty of real-world tips for sustainable thyroid-friendly eating.

Wherever you are on your healing journey...

Remember, you don’t have to do this alone — and it doesn’t have to be perfect. These resources are here to help you simplify the process, nourish your body, and reconnect with your kitchen in a way that feels joyful and empowering.

🛒 Before you go, don't forget to grab my free Thyroid-Friendly Grocery Guide — it’s packed with simple shopping lists for AIP, Paleo, and gluten- and dairy-free eating, so you’ll always have the right foods on hand to thrive.

Always cheering you on,