🌿 One-month AIP & Paleo Thyroid Support Meal Plan

Week 1

Thyroid health is vital to energy, metabolism, and overall well-being. But did you know certain foods can support or harm thyroid function?

This AIP—and Paleo-friendly meal plan is designed to reduce inflammation, balance hormones, and support optimal thyroid function. By removing inflammatory foods like grains, legumes, dairy, nuts, seeds, eggs, and nightshades, we give your body the best chance to heal and thrive naturally.

Each meal in this plan contains:

✔️ At least 30g of high-quality protein for muscle support and metabolism
✔️ Healthy fats from coconut, avocado, and grass-fed meats to fuel your body
✔️ Nutrient-dense, anti-inflammatory foods for thyroid and gut health

🥗 Breakfasts

🥤 AIP Healing Smoothie

A nourishing, protein-packed smoothie to start the day.

Ingredients:

✅ 1 scoop collagen protein (unflavored, AIP-approved)
✅ 1/2 cup frozen mixed berries
✅ 1/2 avocado (healthy fats)
✅ 1 tbsp coconut oil
✅ 1 tbsp shredded coconut
✅ 1 1/2 cups coconut milk (or water)
✅ 1/2 tsp cinnamon (for blood sugar balance)
✅ Ice cubes

Instructions:

1. Add all ingredients to a high-speed blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and enjoy immediately.

📝 Tip: Add 2 tbsp steamed cauliflower rice for extra fiber—you won’t taste it!

🥣 Coconut Yogurt with Blueberries & Tigernut Granola

A light yet nutrient-dense breakfast rich in probiotics and antioxidants.

Ingredients:

✅ 1/2 cup coconut yogurt (unsweetened)
✅ 1/4 cup fresh blueberries
✅ 2 tbsp tigernut granola (AIP-approved)
✅ 1 tbsp shredded coconut

Instructions:

1. Add yogurt to a bowl.
2. Top with blueberries, granola, and shredded coconut.
3. Enjoy immediately.

📝 Tip: Make your own AIP-friendly granola with toasted coconut, tigernuts, and cinnamon.

🍌 Banana-Tahini Chia Pudding

A creamy, fiber-rich breakfast to keep you full and energized.

Ingredients:

✅ 2 tbsp chia seeds
✅ 1/2 cup coconut milk
✅ 1/2 banana, mashed
✅ 1 tsp tahini (seed-free AIP version)
✅ 1/2 tsp cinnamon

Instructions:

1. Mix all ingredients in a bowl or jar.
2. Let sit in the fridge for at least 4 hours or overnight.
3. Stir well before serving.

📝 Tip: Garnish with fresh berries or coconut flakes.

🥗 Lunches

🍽️ Lemon-Garlic Salmon with Roasted Sweet Potatoes & Steamed Kale

A balanced, nutrient-dense meal rich in healthy fats and antioxidants.

Ingredients:

✅ 1 fillet wild-caught salmon
✅ 1 tbsp olive oil
✅ 1 tsp lemon juice
✅ 1 garlic clove, minced
✅ 1/2 cup roasted sweet potatoes
✅ 1/2 cup steamed kale

Instructions:

1. Preheat the oven to 400°F.
2. Season the salmon with garlic, lemon juice, and olive oil.
3. Bake for 15–18 minutes.
4. Roast sweet potatoes for 25 minutes.
5. Steam kale for 3 minutes.
6. Serve together and enjoy!

📝 Tip: Double the salmon recipe for leftovers.

🍗 Herb-Roasted Chicken with Sautéed Zucchini & Parsnip Mash

A comforting, well-balanced meal rich in protein and fiber.

Ingredients:

✅ 1 chicken breast (organic, pasture-raised)
✅ 1 tbsp olive oil
✅ 1 tsp dried herbs (rosemary, thyme)
✅ 1/2 cup sautéed zucchini
✅ 1/2 cup mashed parsnips

Instructions:

1. Preheat oven to 375°F.
2. Season chicken with herbs and olive oil.
3. Roast for 25 minutes.
4. Sauté zucchini in olive oil until tender.
5. Boil parsnips until soft, then mash with coconut milk.
6. Serve and enjoy.

🥑 Tuna Salad Lettuce Wraps with Avocado

A quick and refreshing meal packed with healthy fats and protein.

Ingredients:

✅ 1 can wild-caught tuna (in water)
✅ 1/2 avocado, mashed
✅ 1 tbsp coconut yogurt (instead of mayo)
✅ 1/2 tsp lemon juice
✅ 1/4 tsp sea salt
✅ Butter lettuce leaves for wrapping

Instructions:

1. Mix tuna, avocado, yogurt, lemon juice, and salt.
2. Spoon into butter lettuce leaves.
3. Roll and serve.

📝 Tip: Pair with sliced cucumbers for a refreshing side.

🥗 Dinners

🥩 Grass-Fed Beef Stir-Fry with Bok Choy & Cauliflower Rice

A high-protein, nutrient-packed meal with gut-friendly fiber.

Ingredients:

✅ 6 oz grass-fed beef strips
✅ 1 tbsp coconut aminos
✅ 1 tbsp coconut oil
✅ 1/2 cup bok choy, chopped
✅ 1/2 cup cauliflower rice

Instructions:

1. Heat coconut oil in a pan.
2. Add beef and stir-fry for 5 minutes.
3. Add bok choy and cook for 3 more minutes.
4. Serve over cauliflower rice.

📝 Tip: Garnish with fresh cilantro.

🥑 Snacks & Extras

🥒 Cucumber & Avocado Dip

A light, refreshing snack perfect for in-between meals.

Ingredients:

✅ 1/2 avocado, mashed
✅ 1 tbsp coconut yogurt
✅ 1/4 tsp sea salt
✅ Sliced cucumbers for dipping

Instructions:

1. Mix avocado, yogurt, and salt.
2. Serve with cucumber slices.

🥥 Coconut Fat Bombs

A high-fat snack to keep energy levels stable.

Ingredients:

✅ 1/4 cup coconut butter
✅ 1 tbsp coconut oil
✅ 1/2 tsp cinnamon
✅ 1/2 tsp vanilla extract

Instructions:

1. Melt ingredients together.
2. Pour into molds.
3. Freeze for 30 minutes.

🌿 AIP & Paleo Thyroid Support Meal Plan – Week 2

Your thyroid health plays a vital role in energy, metabolism, and overall well-being. This AIP & Paleo-friendly meal plan continues to reduce inflammation, balance hormones, and support optimal thyroid function. By removing inflammatory foods like grains, legumes, dairy, nuts, seeds, eggs, and nightshades, we’re giving your body the best chance to heal and thrive naturally.

Each meal in this plan contains: ✔️ At least 30g of high-quality protein for muscle support and metabolism
✔️ Healthy fats from coconut, avocado, and grass-fed meats to fuel your body
✔️ Nutrient-dense, anti-inflammatory foods for thyroid and gut health

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🥗 Breakfasts

🍓 AIP Healing Smoothie with Collagen & Berries

A creamy, nutrient-dense smoothie packed with protein and healthy fats.

➡️ Positioned below the recipe title for visual appeal.

Ingredients:

✅ 1 scoop collagen protein (unflavored, AIP-approved)
✅ 1/2 cup frozen mixed berries
✅ 1 tbsp coconut oil
✅ 1/2 avocado
✅ 1 tbsp shredded coconut
✅ 1 1/2 cups coconut milk (or water)
✅ 1/2 tsp cinnamon
✅ Ice cubes

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

📝 Tip: Add 1 tbsp tigernut butter for extra creaminess and fiber.

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🍳 Turkey & Spinach Breakfast Hash

A savory, high-protein breakfast perfect for a filling start.

Ingredients:

✅ 5 oz ground turkey
✅ 1 tbsp coconut oil
✅ 1/2 cup spinach, chopped
✅ 1/4 cup green onions, sliced
✅ 1/2 tsp sea salt

Instructions:

1. Heat coconut oil in a skillet over medium heat.
2. Cook turkey until browned.
3. Add spinach and green onions.
4. Cook until spinach is wilted.
5. Season with salt and serve hot.

📝 Tip: Top with avocado slices for added healthy fats.

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🍠 Sweet Potato & Bacon Hash

A fiber-rich, savory breakfast with a touch of natural sweetness.

Ingredients:

✅ 1/2 cup roasted sweet potatoes, cubed
✅ 3 slices sugar-free bacon
✅ 1 tbsp coconut oil
✅ 1 tbsp fresh parsley, chopped

Instructions:

1. Heat coconut oil in a skillet.
2. Cook bacon until crispy, then remove and crumble.
3. Add sweet potatoes to the skillet and cook until golden.
4. Mix in bacon crumbles and parsley.
5. Serve hot.

📝 Tip: Make extra bacon and store for future meals.

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🥗 Lunches

🍋 Lemon-Herb Chicken with Roasted Beets & Steamed Broccoli

A vibrant, nutrient-dense meal rich in antioxidants.

Ingredients:

✅ 1 chicken breast (organic, pasture-raised)
✅ 1 tbsp olive oil
✅ 1 tsp lemon juice
✅ 1/2 cup roasted beets, cubed
✅ 1/2 cup steamed broccoli

Instructions:

1. Preheat oven to 375°F.
2. Season chicken with olive oil, lemon juice, salt, and herbs.
3. Roast for 25–30 minutes.
4. Steam broccoli for 5 minutes.
5. Serve with roasted beets.

📝 Tip: Batch cook chicken for easy meal prep.

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🥗 Turkey & Avocado Lettuce Wraps

A quick, refreshing meal packed with protein and healthy fats.

Ingredients:

✅ 6 oz ground turkey
✅ 1/2 avocado, sliced
✅ 4 large lettuce leaves
✅ 1 tbsp olive oil
✅ 1/4 tsp sea salt

Instructions:

1. Cook turkey in olive oil until browned.
2. Season with salt.
3. Spoon turkey into lettuce leaves.
4. Add avocado slices.
5. Wrap and serve.

📝 Tip: Add shredded carrots or cucumber for extra crunch.

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🥗 Sardine & Cauliflower Rice Bowl

A simple, omega-3-rich lunch perfect for thyroid health.

Ingredients:

✅ 1 can wild-caught sardines (in olive oil)
✅ 1 cup cauliflower rice
✅ 1 tbsp olive oil
✅ 1 tbsp lemon juice
✅ 1/4 tsp sea salt

Instructions:

1. Heat cauliflower rice in a pan with olive oil until tender.
2. Top with sardines.
3. Drizzle with lemon juice and season with salt.
4. Serve immediately.

📝 Tip: Garnish with fresh parsley for extra flavor.

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🥗 Dinners

🥩 Grass-Fed Beef & Zucchini Noodles

A light, low-carb meal packed with protein and fiber.

Ingredients:

✅ 6 oz grass-fed ground beef
✅ 1 tbsp coconut aminos
✅ 1 cup zucchini noodles
✅ 1 tbsp coconut oil
✅ 1/4 tsp sea salt

Instructions:

1. Heat coconut oil in a skillet.
2. Cook beef until browned.
3. Add coconut aminos and zucchini noodles.
4. Cook for 3–4 minutes.
5. Serve hot.

📝 Tip: Top with fresh herbs for extra flavor.

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🍲 Slow-Cooked Bison Stew with Carrots & Parsnips

A rich, comforting meal perfect for a cozy dinner.

Ingredients:

✅ 1/2 lb ground bison
✅ 1 cup bone broth
✅ 1/2 cup carrots, chopped
✅ 1/2 cup parsnips, diced
✅ 1 tbsp fresh rosemary

Instructions:

1. Brown bison in a skillet.
2. Transfer to a slow cooker.
3. Add broth, carrots, parsnips, and rosemary.
4. Cook on low for 4–6 hours.
5. Serve hot.

📝 Tip: Make extra for leftovers.

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🥑 Salmon & Asparagus Foil Packets

An easy, flavorful dinner with minimal cleanup.

Ingredients:

✅ 1 fillet wild-caught salmon
✅ 1 tbsp olive oil
✅ 1 cup asparagus spears
✅ 1 tbsp lemon juice
✅ 1/4 tsp sea salt

Instructions:

1. Preheat oven to 400°F.
2. Place salmon and asparagus on foil.
3. Drizzle with olive oil and lemon juice.
4. Sprinkle with salt.
5. Wrap tightly and bake for 15 minutes.

📝 Tip: Serve with cauliflower rice for a complete meal.

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🌿 AIP & Paleo Thyroid Support Meal Plan – Week 3

Your thyroid health plays a vital role in energy, metabolism, and overall well-being. This AIP & Paleo-friendly meal plan continues to reduce inflammation, balance hormones, and support optimal thyroid function. By removing inflammatory foods like grains, legumes, dairy, nuts, seeds, eggs, and nightshades, we’re giving your body the best chance to heal and thrive naturally.

Each meal in this plan contains: ✔️ At least 30g of high-quality protein for muscle support and metabolism
✔️ Healthy fats from coconut, avocado, and grass-fed meats to fuel your body
✔️ Nutrient-dense, anti-inflammatory foods for thyroid and gut health

🥗 Breakfasts

🍇 Blueberry-Coconut Smoothie Bowl

A refreshing and antioxidant-rich smoothie bowl to start your day.

 

Ingredients:

✅ 1 scoop collagen protein (unflavored, AIP-approved)
✅ 1/2 cup frozen blueberries
✅ 1/2 avocado
✅ 1 tbsp shredded coconut
✅ 1 1/2 cups coconut milk (or water)
✅ 1/2 tsp cinnamon
✅ Ice cubes

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a bowl.
3. Top with extra shredded coconut and a few whole blueberries.

📝 Tip: For extra fiber, add 1 tbsp ground flaxseed.

🍳 Pork & Sweet Potato Breakfast Skillet

A hearty and savory breakfast packed with protein.

Ingredients:

✅ 6 oz ground pork
✅ 1 tbsp coconut oil
✅ 1/2 cup sweet potatoes, cubed
✅ 1/4 cup green onions, sliced
✅ 1/2 tsp sea salt

Instructions:

1. Heat coconut oil in a skillet over medium heat.
2. Cook ground pork until browned.
3. Add sweet potatoes and cook until tender.
4. Stir in green onions and salt.
5. Serve hot.

📝 Tip: Top with fresh parsley for extra flavor.

🍠 Coconut-Chia Pudding with Mango

A creamy, fiber-rich breakfast with tropical sweetness.

Ingredients:

✅ 3 tbsp chia seeds
✅ 1 cup coconut milk
✅ 1/4 cup diced mango
✅ 1/2 tsp vanilla extract

Instructions:

1. Mix chia seeds, coconut milk, and vanilla in a jar.
2. Refrigerate overnight.
3. Top with diced mango before serving.

📝 Tip: Add a sprinkle of cinnamon for extra flavor.

🥗 Lunches

🥗 Basil Chicken with Roasted Carrots & Steamed Kale

A flavorful, protein-packed meal with vibrant veggies.

Ingredients:

✅ 1 chicken breast (organic, pasture-raised)
✅ 1 tbsp olive oil
✅ 1 tsp dried basil
✅ 1/2 cup roasted carrots
✅ 1/2 cup steamed kale

Instructions:

1. Preheat oven to 375°F.
2. Season chicken with olive oil, basil, and sea salt.
3. Roast for 25 minutes.
4. Steam kale for 3 minutes.
5. Serve with roasted carrots.

📝 Tip: Make extra chicken for easy meal prep.

🥗 Shrimp & Avocado Salad with Mixed Greens

A light, nutrient-dense salad rich in omega-3s.

Ingredients:

✅ 6 oz wild-caught shrimp
✅ 1/2 avocado, sliced
✅ 2 cups mixed greens
✅ 1 tbsp olive oil
✅ 1 tbsp lemon juice

Instructions:

1. Sauté shrimp in olive oil over medium heat until pink.
2. Toss mixed greens with lemon juice.
3. Top with shrimp and avocado slices.
4. Serve immediately.

📝 Tip: Add a sprinkle of sea salt and black pepper for extra flavor.

🥗 Turkey & Roasted Beet Bowl with Cauliflower Rice

A colorful and nutrient-dense bowl packed with protein.

Ingredients:

✅ 6 oz ground turkey
✅ 1/2 cup roasted beets, cubed
✅ 1/2 cup cauliflower rice
✅ 1 tbsp olive oil
✅ 1/2 tsp sea salt

Instructions:

1. Cook turkey in olive oil over medium heat until browned.
2. Add roasted beets and cook for 3 minutes.
3. Heat cauliflower rice separately.
4. Serve turkey and beets over cauliflower rice.

📝 Tip: Garnish with fresh parsley for extra flavor.

🥗 Dinners

🥩 Garlic-Ginger Shrimp with Sautéed Bok Choy & Carrot Noodles

A flavorful, light meal packed with anti-inflammatory benefits.

Ingredients:

✅ 6 oz wild-caught shrimp
✅ 1 tbsp coconut aminos
✅ 1 tsp grated ginger
✅ 1/2 cup bok choy
✅ 1/2 cup spiralized carrots

Instructions:

1. Sauté shrimp in coconut aminos and ginger.
2. Add bok choy and carrots.
3. Cook for 5 minutes.
4. Serve hot.

📝 Tip: Squeeze lemon juice on top for extra zing.

🌿 AIP & Paleo Thyroid Support Meal Plan – Week 4

🥗 Breakfasts

🍑 Peach-Coconut Smoothie Bowl

A refreshing and antioxidant-rich smoothie bowl to start your day.

Ingredients:

✅ 1 scoop collagen protein (unflavored, AIP-approved)
✅ 1/2 cup frozen peaches
✅ 1/2 avocado
✅ 1 tbsp shredded coconut
✅ 1 1/2 cups coconut milk (or water)
✅ 1/2 tsp cinnamon
✅ Ice cubes

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a bowl.
3. Top with extra shredded coconut and diced peaches.

📝 Tip: Tip: For extra fiber, add 1 tbsp ground flaxseed.

🍳 Turkey Breakfast Patties with Sautéed Spinach

A savory and protein-packed start to your morning.

Ingredients:

✅ 6 oz ground turkey
✅ 1 tbsp olive oil
✅ 1/2 tsp dried thyme
✅ 1/2 tsp garlic powder
✅ 1/2 cup sautéed spinach

Instructions:

1. Mix turkey with thyme and garlic powder.
2. Form into small patties.
3. Heat olive oil in a skillet over medium heat.
4. Cook patties for 4–5 minutes per side until fully cooked.
5. Serve with sautéed spinach.

📝 Tip: Top with fresh herbs for extra flavor.