🌿The AIP Thyroid Reboot:

Week 1 Meal Plan

This is your foundational week—a gentle but powerful reset. You'll be removing common inflammatory triggers and replacing them with rich, healing foods that support thyroid health, hormone balance, and a calm immune system.

Day 1

Breakfast:

🥥Coconut Chicken Breakfast Sausage with Steamed Greens and Avocado Slices

Ingredients:

✅1 lb ground chicken
✅¼ cup shredded unsweetened coconut
✅1 tsp garlic powder
✅½ tsp ground ginger
✅½ tsp sea salt
✅1 tbsp coconut oil (for cooking)
✅2 cups steamed mixed greens (kale, spinach, chard)
✅1 ripe avocado, sliced

Instructions:

1. Combine ground chicken, shredded coconut, garlic powder, ginger, and salt. Form into patties.
2. Heat coconut oil in a skillet. Cook patties for 4–5 minutes per side.
3. Serve with steamed greens and avocado slices.

Tips:

• Garnish with fresh herbs like parsley or cilantro. 
• Use parchment paper to easily shape patties without sticking. 
• Store leftover patties refrigerated for up to 3 days. 
• Prepare patties ahead of time and freeze uncooked for quick meals.

Lunch:

🍗Grilled Chicken Salad with Avocado and Citrus Dressing

Ingredients:

✅8 oz grilled chicken breast, sliced
✅4 cups mixed greens
✅1 avocado, diced
✅½ cucumber, sliced
✅1 tbsp olive oil
✅Juice from ½ orange
✅Sea salt (to taste)

Instructions:

1. Combine mixed greens, avocado, cucumber, grilled chicken.
2. Whisk olive oil, orange juice, and salt; drizzle over salad.

Tips:

• Top with additional citrus slices for brightness.
• Grill chicken in bulk for quick lunches throughout the week. 
• Store dressing separately to avoid sogginess. 
• Pre-slice vegetables and chicken for quick assembly.

Dinner:

🍖 Roasted Lamb Chops with Rosemary, Garlic, and Olive Oil; Roasted Brussels Sprouts

Ingredients:

✅4 lamb chops
✅2 cloves garlic, minced
✅1 tbsp fresh rosemary, chopped
✅2 tbsp olive oil
✅Sea salt (to taste)
✅3 cups Brussels sprouts, halved
✅Additional 1 tbsp olive oil

 

Instructions:

1. Preheat the oven to 400°F. Rub chops with garlic, rosemary, olive oil, salt; roast for 20 mins.
2. Toss sprouts with oil, roast 20–25 mins.

Tips:

• Garnish with fresh rosemary sprigs. 
• Use evenly sized Brussels sprouts for consistent cooking. 
• Store leftovers separately for up to 3 days. 
• Season lamb chops and Brussels sprouts ahead for easy roasting.

Breakfast:

🍥 Salmon Patties with Sautéed Spinach and Coconut Oil

Ingredients:

✅2 cans wild-caught salmon, drained and flaked
✅½ cup mashed pumpkin
✅1 tbsp parsley
✅1 tbsp coconut flour
✅2 tbsp coconut oil
✅4 cups spinach

Instructions:

1. Mix salmon, mashed pumpkin, parsley, coconut flour; form patties.
2. Fry patties in coconut oil until browned.
3. Sauté spinach in coconut oil separately.

Tips:

• Add fresh lemon wedges for extra flavor. 
• Use canned salmon for convenience and ease. 
• Refrigerate leftover patties for up to 3 days. 
• Prepare and freeze extra salmon patties uncooked for later meals.

Lunch:

🥗 Herb Roasted Salmon with Arugula and Cucumber Salad

Ingredients:

✅8 oz salmon fillet
✅2 cups arugula
✅1 cucumber, sliced
✅1 tbsp olive oil
✅½ tsp dried herbs (thyme or dill)
✅Sea salt to taste

Instructions:

1. Preheat the oven to 400°F. Rub salmon with herbs, olive oil, and salt.
2. Roast salmon for 15 minutes or until cooked through.
3. Serve salmon over arugula and cucumber.

Tips:

• Drizzle with lemon juice for extra zing.
• Use wild-caught salmon for best quality.
• Store cooked salmon separately from greens.
• Roast salmon in batches and refrigerate for up to 3 days.

Ingredients:

✅1 lb ground beef
✅1 cup chopped carrots
✅1 cup chopped celery
✅4 cups bone broth
✅Sea salt to taste

Instructions:

1. Brown beef. Add vegetables and broth.
2. Simmer for 20–30 minutes.

Tips:

• Add chopped parsley before serving. 
• Make in large batches for easy breakfasts. 
• Stores well for up to 4 days. 
• Portion into jars for quick reheat.

 

Day 3

Breakfast:

🦃Turkey Breakfast Hash with Pumpkin and Kale

Ingredients:

✅1 lb ground turkey
✅1 cup pumpkin, diced
✅2 cups chopped kale
✅1 tbsp coconut oil

Instructions:

1. Heat coconut oil in a skillet. Cook pumpkin until tender.
2. Add ground turkey and brown.
3. Stir in kale and cook until wilted.

Tips:

• Serve with a side of sauerkraut for gut support. 
• Use pre-diced pumpkin for faster prep. 
• Store in a sealed container for up to 3 days. 
• Make in bulk and portion out for grab-and-go breakfasts.

Lunch:

🥩Beef Stir-Fry with Broccoli and Coconut Aminos

Ingredients:

✅8 oz sliced beef (flank or sirloin)
✅2 cups broccoli florets
✅1 tbsp coconut aminos
✅1 tbsp coconut oil

Instructions:

1. Heat coconut oil in a pan. Cook beef until browned.
2. Stir in coconut aminos and cook for another minute.
3. Add broccoli and stir-fry until tender-crisp.

Tips:

• Sprinkle with chopped green onions before serving. 
• Slice beef thinly against the grain for tenderness. 
• Store for up to 3 days. 
• Pre-cut veggies and meat for easy weeknight stir-fry.

Dinner:

🧄Pan-Seared Salmon with Garlic Asparagus and Pumpkin Mash

Ingredients:

✅2 salmon fillets
✅1 bunch asparagus, trimmed
✅1 cup pumpkin mashed
✅2 tbsp coconut oil
✅2 cloves garlic, minced

Instructions:

1. Boil squash until soft. Mash with 1 tbsp coconut oil.
2. Sauté asparagus with garlic in 1 tbsp coconut oil.
3. Pan-sear salmon until golden and cooked through.
   

Tips:

• Garnish with fresh dill or parsley. 
• Keep skin on salmon for extra flavor and nutrients. 
• Store squash and fish separately. 
• Pre-mash squash in advance.

Day 4

Breakfast:

🥩Ground Beef and Butternut Squash Skillet with Collard Greens

Ingredients:

✅1 lb ground beef
✅2 cups diced butternut squash
✅2 cups chopped collard greens
✅1 tbsp coconut oil

Instructions:

1. Cook squash in coconut oil until soft.
2. Add ground beef and brown.
3. Stir in collard greens until wilted.

Tips:

• Top with avocado slices. 
• Use frozen squash cubes to save time. 
• Keep well refrigerated for up to 3 days. 
• Make ahead and store in individual containers.

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Lunch:

🫒 Tuna and Olive Salad wrapped in Lettuce Leaves

Ingredients:

✅1 can tuna in olive oil
✅¼ cup chopped olives
✅Large lettuce leaves (Romaine or Butter lettuce)
✅1 tbsp olive oil

Instructions:

1. Mix tuna and olives with olive oil.
2. Spoon into lettuce leaves and roll.

Tips:

• Add sliced cucumber or shredded carrot for crunch. 
• Use BPA-free, wild tuna. 
• Store filling and leaves separately. 
• Pack components separately for quick assembly.

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Dinner:

🍖 Slow-Cooked Beef Roast with Carrots and Parsnips

Ingredients:

✅2 lb beef roast
✅3 carrots, sliced
✅3 parsnips, sliced
✅1 tbsp olive oil
✅Sea salt and herbs

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 6–8 hours.

Tips: 

• Shred beef and drizzle juices over top. 
• Brown roast first for more flavor (optional). 
• Stores well for up to 4 days. 
• Freeze in portions for quick dinners.

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Day 5

Breakfast:

🫐Coconut Yogurt Bowl topped with Fresh Berries

Ingredients:

✅1 cup unsweetened coconut yogurt
✅½ cup fresh berries (blueberries, raspberries, strawberries)
✅You can add up to 20 grams of collagen peptides to increase the protein content

Instructions:

1. Spoon coconut yogurt into a bowl.
2. Top with fresh berries.

Tips: 

• Add a sprinkle of cinnamon or sliced kiwi. 
• Choose a clean-label coconut yogurt with no added sugars. 
• Store berries separately to keep them fresh. 
• Pre-portion yogurt and berries into jars for grab-and-go.

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Lunch:

🍚 Shrimp and Cauliflower Rice with Garlic and Herbs

Ingredients:

✅8 oz shrimp, peeled and deveined
✅2 cups cauliflower rice
✅2 cloves garlic, minced
✅1 tbsp olive oil
✅1 tbsp fresh parsley or cilantro

Instructions:

1. Sauté garlic in olive oil. Add shrimp and cook until pink.
2. Add cauliflower rice and herbs. Cook 5–7 mins until tender.

Tips: 

• Squeeze fresh lemon juice over the dish. 
• Use pre-riced cauliflower to save time. 
• Best enjoyed fresh; store no more than 1–2 days. 
• Cook cauliflower rice in advance.

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Dinner:

🍛 Coconut Curry Shrimp (nightshade-free) over Sautéed Zucchini Noodles

Ingredients:

✅1 lb shrimp
✅1 can full-fat coconut milk
✅½ tsp ground turmeric
✅½ tsp ground ginger
✅2 zucchini, spiralized
✅1 tbsp coconut oil

Instructions:

1. In a skillet, simmer coconut milk with turmeric and ginger. Add shrimp and cook until pink.
2. Sauté zucchini noodles in coconut oil for 2–3 minutes.
3. Serve shrimp and curry sauce over noodles.

Tips:

• Garnish with chopped cilantro. 
• Avoid overcooking the zucchini to keep noodles firm. 
• Store shrimp and noodles separately. 
• Spiralize zucchini ahead of time.

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Day 6

Breakfast:

🫚 Ginger Chicken Patties served with Swiss Chard

Ingredients:

✅1 lb ground chicken
✅1 tbsp fresh grated ginger
✅½ tsp garlic powder
✅1 tbsp coconut flour (optional)
✅1 tbsp coconut oil
✅2 cups Swiss chard, choppe

Instructions:

1. Mix chicken, ginger, garlic powder, and optional coconut flour. Form patties.
2. Cook patties in coconut oil until browned and cooked through.
3. Sauté Swiss chard separately.

Tips:

• Serve with a slice of avocado or fermented veggies. 
• Add a splash of coconut aminos for extra flavor. 
• Patties store well for up to 3 days. 
• Make a batch of patties and freeze.

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Lunch:

🍋 Ground Turkey Lettuce Wraps with Coconut Lime Dressing

Ingredients:

✅1 lb ground turkey
✅Large lettuce leaves
✅2 tbsp coconut milk
✅1 tbsp lime juice
✅½ tsp sea salt

Instructions:

1. Brown turkey in skillet.
2. Mix coconut milk, lime juice, and salt for dressing.
3. Serve turkey in lettuce leaves; drizzle with dressing.

Tips:

• Top with shredded carrots or cucumbers. 
• Use Bibb or butter lettuce for easier wrapping. 
• Store filling and leaves separately. 
• Cook turkey in advance and refrigerate.

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Dinner:

🧈Baked Cod with Garlic Butter and Cauliflower Mash

Ingredients:

✅2 cod fillets
✅2 tbsp olive oil or ghee
✅2 cloves garlic, minced
✅1 head cauliflower, chopped
✅1 tbsp coconut oil

Instructions:

1. Bake cod at 375°F with garlic and oil/ghee for 15 minutes.
2. Steam cauliflower until tender, then mash with coconut oil.

Tips:

• Top cod with fresh herbs like parsley or chives. 
• Use wild-caught cod. 
• Store cod and mash separately. 
• Pre-steam and mash cauliflower ahead of time.

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Day 7

Breakfast:

🍗 Herb-Roasted Chicken Thighs with Roasted Root Vegetables

Ingredients:

✅4 bone-in chicken thighs
✅2 cups mixed root vegetables (carrots, turnips, parsnips), chopped
✅2 tbsp olive oil
✅1 tsp dried rosemary or thyme
✅Sea salt to taste

Instructions:

1. Preheat the oven to 400°F.
2. Toss root vegetables with 1 tbsp olive oil, herbs, and salt. Spread on a baking sheet.
3. Rub chicken thighs with remaining oil, herbs, and salt.
4. Place chicken on top of vegetables. Roast for 35–40 minutes until chicken is golden and cooked through.

Tips:

• Spoon pan juices over chicken before serving. 
• Cut vegetables into similar sizes for even roasting. 
• Store in an airtight container for up to 4 days. 
• Chop vegetables the night before to save time.

🍲Chicken and Vegetable Soup in Bone Broth

Ingredients:

✅1 cup shredded cooked chicken
✅1 cup diced zucchini
✅½ cup chopped kale
✅4 cups bone broth

Instructions:

1. Combine all ingredients in a pot.
2. Simmer for 15–20 minutes.

Tips:

• Serve with a drizzle of olive oil. 
• Use rotisserie-style chicken for speed. 
• Refrigerate for up to 4 days. 
• Freeze leftovers in single portions.

Dinner:

🥬Pulled Pork with Garlic and Herbs, Collard Greens

Ingredients:

✅2 lb pork shoulder
✅2 cloves garlic, minced
✅1 tsp dried thyme
✅1 tbsp olive oil
✅3 cups chopped collard greens

Instructions:

1. Slow-cook pork with garlic, thyme, and olive oil for 6–8 hours.
2. Shred and serve with sautéed collard greens.

Tips:

• Add a splash of apple cider vinegar to collards. 
• Brown pork first for deeper flavor. 
• Store pork and greens separately. 
• Use leftovers in lettuce wraps or breakfast hash.