My simple weekly AIP grocery items list that keeps me on track with the Autoimmune Protocol, and makes my AIP meal planning simple and easy.
As I’ve mentioned before in my Tips for Quick AIP Meals, one of the ways I cut down on the time I spend in the kitchen is to keep my meals as simple as possible. One of the ways I do that is by following a simple formula for the majority of my AIP meals:
Meat/Fish + Vegetable(s) + Flavoring
This uncomplicated formula can be applied to an array of meal types, including sheet pan meals,stir-fries, one-pot meals, Instant Pot meals, slow cooker meals, soups, salads, etc. Following this formula takes the majority of the work out of meal planning. I just pencil in two breakfasts, two lunches and three dinners. Then I make enough for leftovers to eat throughout the whole week.
And the flavoring for each meal can be just a simple spice blend, or it can be an easy homemade sauce or dressing that I either simmer the meal in, or just drizzle on top once everything is cooked.
Regardless of what my meals are, these are the AIP grocery items on my list every single week:
1. Pasture Raised Meats
Pasture raised meats are my number one source of protein, and generally the star of my meals. I often have a good stockpile in my freezer, but every week I make sure I have what I need for the meals I have planned. If it’s not in my freezer, it goes on my grocery list. In order to keep my diet varied and take advantage of the different nutrients available in different kinds of meat, I try to choose 2-3 different kinds each week. This can include different cuts of beef, chicken, turkey, pork and organ meats. For tight budgets, ground meats are a great option. If I’m feeling adventurous, I’ll occasionally grab some harder to find meats like bison, lamb or duck.
2. Wild Caught Seafood
Seafood is some of the most nutrient-dense foods on the planet. I make sure to include it in at least one meal each week, preferably three or more times per week. Putting a variety of seafoods on my weekly AIP grocery items list ensures I get plenty of seafood in my diet. Again, I try to vary the seafood, as well. Salmon, shrimp, cod and halibut are my go-to’s.
3. In-Season Leafy Greens
Leafy greens are also some of the most nutrient-dense foods on the planet. I buy at least one big bunch every week. Most often, I use them to make huge salads or nourish bowls for lunch. But I also occasionally sauté them as a side dish for dinner or breakfast.
Spring or summer greens are generally softer and work great for salads. For example, green and red lettuces, romaine, arugula, and spinach make great salad greens. Be sure to experiment with a wide variety of greens, including those that are a little harder to find. Dandelion greens, escarole, endive, and mustard greens are great nutrient-dense additions to salads. Unique varieties can often be found at farmer’s markets and co-ops.
Fall and winter greens are usually a little heartier and may work better sautéed or in soups. Kale, beet greens, collard greens, turnip greens and chard often taste better, and are easier to digest, when they’re cooked.
If you shop at a local farmer’s market, co-op, or get local organic produce delivered to your door, you’re sure to get a good variety of greens, and only those that are in season.
4. Other In-Season Produce
In addition to leafy greens, I add a variety of in-season produce to my weekly AIP grocery list. Buying what’s in season not only saves money, but it also ensures the fruits and veggies I eat are at the peak of freshness (and thus nutrient-density). Shopping at farmer’s markets makes shopping what’s in season a piece of cake. If you can’t find any farmer’s markets in your area, the USDA has a quick seasonal produce reference guide that is super handy. Be sure to only purchase AIP-friendly produce (no nightshades), if you’re following the elimination phase of AIP.
To keep things simple, I pick 1-2 vegetables per meal I’m going to prepare (including breakfasts and lunches). So, for example, if I’m preparing two breakfasts, two lunches and three dinners, I’ll buy 7-14 different vegetables each week. I also purchase 1-2 fruits to eat as snacks throughout the week, or to add to salads.
The quantity of each vegetable I buy depends on the number of people I’ll be cooking for, as well as the number of meals I want to spread the dish across, so be sure to purchase the appropriate amount for the number of servings you’re preparing. For instance, if I buy zucchini for dinner, I buy enough to feed two people (my husband and I), twice (one dinner + one leftover dinner).
5. Allium Family Vegetables
In addition to the produce above, allium family vegetables make it on my AIP grocery items list every week. Vegetables from the allium family include onions and garlic, and are very good for our health. They go on my weekly list, not just because of their health benefits, but because of their versatility and flavor. Almost every meal is more delicious with the addition of an allium. I purchase a variety of whatever’s in season and add them to stir-fries, braises, one-pot meals, Instant Pot meals, slow cooker meals, soups, and salads. Alliums I eat weekly include, but are not limited to: yellow onion, sweet onion, red onion, shallots, chives, scallions, leeks, pearl onions, garlic and garlic scapes.
My Weekly AIP Grocery Items
There you have it! These are the five items I have on my AIP grocery list every single week. In addition to these items, if anything in my AIP freezer or my AIP pantry is running low, I’ll restock that as well. Especially if there are sales. But this simple list keeps my weekly shopping trip quick and easy.
What’s on your weekly AIP grocery items list? Share in the comments!