AIP KETO RESET (shopping list and meal plan)

Say what? Keto without eggs… AIP without starches… can it be done?

Heck yes! But WHY?? Let me break it down for you!

A lot of us come to clean eating to lose weight, to heal leaky gut, to manage chronic illness… overall to feel your best. There are a lot of protocols, elimination diets and ways to explore this! Yeay for diversity!

Keto is becoming a widely used tool for controlling blood sugar and cravings, and yes, even reducing inflammation. The Autoimmune Protocol is the gold standard of elimination diets. Designed to heal leaky gut, reduce inflammation and bring to light any food triggers.

By combining keto and AIP you can find a baseline for feeling your best. If you’re already a keto veteran and seeking to sort out some lingering symptoms. If you’re an AIP veteran but feel like starches aren’t doing you any favors? This reset is for you.

Have you been wanting to do the AIP, but prefer a low carb lifestyle and can’t find recipes…. I get it.

We’re going to do this, we’re going to eat well. We’re going to rock this reset!

I did a traditional AIP elimination diet years ago, and I have now been keto without dairy, nuts or nightshades for a year. This reset is taking in the extra step to really give my body some TLC. Give my gut a break, and weed out any lingering underlying issues. I think it’s going to be great! AIP KETO is a powerful combination!

What Are Food Triggers?

Foods which trigger a response in your body. It could be a histamine response (a runny nose, itchy skin), an inflammatory response (painful or swollen joints, headache etc), an autoimmune response (any symptom of your autoimmune disease, fatigue, brain fog etc).

These foods go through your gut lining and with a ride in your bloodstream or lymphatic system. Cytokines alert your immune system and your body attacks healthy cells. This can cause a slew of unwanted symptoms.

The best way to find out what your food triggers are is to do an elimination diet. Those take-home blood tests are garbage and even the ones done by your doctors have really high false positive or false negative rates. I know, my test always come back negative for all food allergy and intolerances, yet it took me 10 days to recover from accidentally ingesting gluten in December.

Food intolerances and food allergies are different. The symptoms don’t happen right away all the time, it’s not anaphylactic. Symptoms can take 24-72 hours to manifest in some folks. This is why I highly suggest you keep a food journal during your reset.

What to Expect During Your Re-Set

The first few days are going to suck so hard. This will be sugar, carb and/or caffeine withdrawal. The coffee withdrawals are serious people. Do not underestimate this addiction. You might feel REALLY tired, have horrible headaches and want to die.

Drink a lot of water. Add a pinch of real salt (not table salt) to your water. Take a magnesium supplement before bed. Drink tea. I’m going with matcha or black tea to soothe my caffeine monster.

Take it easy at the gym, try not to ever extend yourself at work or with personal engagements. It will be a big adjustment.


When first doing an AIP, especially and keto-AIP there will be NOTHING you can eat on the fly, in the break room or at a Starbucks. You will need to prepare, meal prep, pack snacks. This is the key to your success. Whip out those thermoses and Tupperware because you will be packing your food and drinks EVERYWHERE YOU GO. It’s just 2-4 weeks. You can do this.

What You Will Eat

Animal proteins, including organ meat and bacon. Cruciferous vegetables, leafy greens, berries, onions, garlic, herbs and healthy fats. Avocado, coconuts and some underground veggie in moderation. You will drink water and tea and bone broth.

No sweeteners, not coffee, no chocolate, peppers, eggplant, potatoes, green beans, peas or seed based spices. No nuts, no seeds. No dairy, grains, gluten. NO EGGS ( I know!), no processed foods. Check labels for dextrose, starches etc.

Coconut and cauliflower will be your BFF.  Love the bone broth. Find carob powder (health food store or Amazon).


You can do this. AIP Keto is totally do-able and we will rock it. 

To purchase the KETO RESET MEAL PLAN, only $10.00! Buy Now


NEED ANOTHER 2 WEEKS OF MEAL PLANS… Try this one too! $10, macros included! 


Recipes In The AIP Keto Reset  Meal Plan:

Bulletproof Tea/ Golden Milk

Pork Sausage with Avocado Mash

Superfood Breakfast Smoothie

Bacon Coconut Berry Crisp

Choco Chicken Thighs with Grilled Asparagus

Teriyaki Meatballs with Roasted Broccoli

Chicken Liver Pate with Crudite

Blueberry Turkey Burgers with Crispy Brussels

Taco Lettuce Cups

Broiled Salmon Salad

Vaca Frita with Cauliflower Rice

Shrimp Skewers with Cilantro Cauliflower Rice

Shredded Chicken White Chili

Pork Meatballs with Alfredo Noodles

Homemade Kraut

Creamy Herb Sauce

The Shopping List

I’m sharing the shopping because this AIP KETO RESET IS FREE. You do not need the meal plans and I want you to succeed whether you choose to purchase them or now. However, I will be following the meal plans, just so you know!

I have not included amounts for this list because what you buy, and how many people you cook for and what you cook is totally up to you! This list is to guide you in the grocery store so you know what items are compliant with the reset. 


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44 Replies to “AIP KETO RESET (shopping list and meal plan)”

    1. I don’t see why not, they’re both real food based elimination diets, you can always add in more root veggies if you need to.

  1. Just signed up.. i was ok until i saw no eggs!!! Bring it .. way out of my comfort zone, Im scared af!!!but i trust you cRistinaa!! Guide me to a healthy me!!!

    1. Hi Deysi, sorry for the confusion, there were some amounts on the shopping list left from the meal plan. This shopping list is a guide of compliant ingredients. You can shop for as much or as little as you need. The shopping list in the meal plan includes amounts specific to the recipes in it, which make enough food for 3-4 people for 2 weeks.

    1. Hi Miki, the reset is free! You will receive emails and updates and the shopping list is posted below. The meal plan, which is optional is $6.

        1. The first AIP Keto reset was last year, and the support emails when out via my newsletter that you can sign up for on the side bar. At the moment I have Jumpstart Your Health email series going out with more information and resources. But if you want to do an AIP Keto reset you can get all the info you need via this post or buy the meal plan.

    1. Hi Karen! Yes… I will think you can re-create those same recipes with chicken cutlets, same seasoning and cooking method, just add cooking time. I will also send out some more recipe options in an email this weekend!

  2. I’ve been AIP for 19 months now. Reintroductions did not go well… My Functional doctor had suggested that I try keto (DUE TO ABNORMAL CELLS FOUND IN MY BREAST LAST YEAR, BUT NOT CANCEROUS), but there is so much food that I can’t eat that is allowed on keto and not aip. I was thrilled to get your newsletter last week about your aip keto reset. I had some chocolate here and there over the holidays and really messed my gut all up and have struggled to be full aip the past 3 weeks.

    I do have a question. Can I substitute zucchini noodles for the kelp/glass noodles? I’ve never tried them and none of the stores locally carry them. I would have to order them from somewhere. Thanks!

    1. Hi Tina! I’m soooo glad that you found my newsletter and that you’re doing this with us. Absolutely! Use zoodles! I love zoodles!

    1. You can do it whenever! When you sign up, click on REGISTER HERE… you get all the emails I sent in June 🙂

  3. Hi, thank you for all your content! Are you doing another AIP Keto group reset? Also if I was going into this would the Healing Keto meal plan be the best option? I like that it has the macros included. What would be the. Difference between that option and the AIP Keyo Reset? Thank you, Brittany

    1. I’m not doing another one right now, but some folks in my facebook group are doing one, and it’s a good place for support Clean Keto is the group. The healing keto meal plan has shopping lists, daily macros and schedule… it’s for seasoned ketoers… 1 fatty beverage or simple morning meal + 1 large meal a day, links to the full recipe. The AIP keto reset doesnt have macros for each day bc there is enough going on with just doing AIP AND KETO… but the recipes are in the meal plan, written out, many exclusive to this plan. There is also a shopping list and schedule.

    1. Hey Julie! You can do it whenever! The pilot group we did together in December last year, but since then, folks just do the reset when they see fit! Today is as good as day as any to start 🙂

    1. I would talk to your doctor, perhaps show him the shopping list and see what they say. It’s all real food based with lot of nutrients, but with so many medical conditions any change in diet should be run by your doctor.

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