Reboot your system with this AIP Keto Reset: an AIP shopping list and meal plan with anti-inflammatory, squeaky clean, healing, delicious food. Read Complete Guide to AIP Keto Here.
An AIP Keto Reset … can it be done?
Heck yes! But HOW?? 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! Yay 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.
My healing story here.
The solution: an AIP shopping list and meal plan
Have you been wanting to do the AIP, but prefer a low carb lifestyle and can’t find recipes, shopping lists, or plans? 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. I even wrote two cookbooks with this type of diet and recipes.
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 that 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 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 Reset
The first few days are going to suck so hard. This will be sugar, carb, and/or caffeine withdrawal. 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. For caffeine-free I recommend Sip Herbals, it’s not coffee but tastes just like it!
Take it easy at the gym, try not to ever extend yourself at work or with personal engagements. It will be a big adjustment.
Prepare with this AIP shopping list and meal plan
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’s in the AIP shopping list and meal plan?
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. In addition, 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).
Search the blog for AIP Keto Recipes HERE.
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!
- 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
Need More Recipes?
While my AIP Keto Meal plan is the best selling meal plan on my blog and has helped a ton of people, I often get asked to create more AIP KETO MEAL PLANS! I found the perfect solution! Real Plans! It’s the most customizable meal plan software EVER. For just $7/month you can create AIP KETO meal plans that fit your needs, for the number of people you need to cook for and it will even generate a shopping list and you can input what ingredients you already have, so it also helps you budget! It’s truly the perfect solution to meal planning! LEARN MORE HERE.
There is also a 2 week AIP Keto Shopping List in Made Whole Cookbook!
AIP Shopping List
I’m sharing the AIP shopping list 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.
Get AIP KETO COSTCO Shopping List HERE.
Get AIP KETO TARGET Shopping List HERE.
Emilia says
I have pre-high cholesterol…I can’t eat many of the things listed here, is there any hope for me?
Cristina Curp, FNTP says
Hi, please read this article on high cholesterol and dietary fat: https://thecastawaykitchen.com/eating-fat-is-not-causing-your-high-cholesterol/
Jennifer says
You said the AIP Keto reset is free, but I only see it offered for $10
Cristina Curp, FNTP says
The reset is free – all the info you need to do 2 weeks of AIP Keto are available on my website, for free – but the meal plan is $10
Lisa Palevich says
Hi,
Thanks for answering my IF question. I feel great in ketosis bur I want to do AIP RESET. How will I stay in ketosis! Thanks again
Lisa Palevich says
Hi
Can you practice IF with the reset? If so, how would the meals be placed for using 16/8?
Thanks so much! This may be the meal plan that I have been trying to find for a long time! Great idea and concept.
Cristina Curp, FNTP says
You can… but I don’t reccomend it at first, AIP + Keto is hard. IF you feel hungry in the AM eat. A lot of the days there’s just a Matcha latte in the mornings, some days its a pork patty and avocado.
Karen says
I only eat chicken breast and a little beef and some eggs, but I know no eggs on AIP, so can I do this and just eat those two meats. I rarely eat fish, just don’t like it..
Cristina says
the reset does use pork, but you can always replace it with ground chicken. It has one shrimp recipe, again you can replace it. So yes, I think you can do it.
Tamara says
Hi, do both the Keto reset and the Healing Keto have macros? If i buy them, are the recipes online that I can import them into the carb manager app? Thanks!
Cristina says
The AIP Keto reset doesn’t have macros and the recipes are not online, they are in the PDF. The healing keto meal plan does have macros and the recipes are online.
Jan says
I’m wondering if turnips can be substituted for parsnips in AIP recipes?
Cristina says
yes
steffie harner says
hey. your mailchimp link is broken.
Cristina says
you can also buy the meal plan on my meal plans page
KELLY says
GOING TO TRY THIS, EXTREMELY OVERWEIGHT AND MY BODY REALLY HURTS ALL OVER ALL THE TIME!, CAN’T AFFORD THE MEAL PLAN, BUT STILL GOING TO TRY, I HAVE THE FOOD LIST & RECIPES TO PRINT OUT SO I’M SURE I’LL BE FINE.
Cristina says
you can sort the free recipes in my site via Keto and AIP on the recipe index page, there are many.
Dee says
Aloha!
I need to do AIP, I have food allergies in abundance, issues with gluten, wheat, Nuts etc etc
I lack accountability
Cristina says
journal about why you want to do AIP, what it means to you to avoid your allergen foods and why you want to feel better! I feel that it’s not a lack of will power or a lack of accountability that is hard for folk, it’s lack of REASONS WHY THEY want to thrive! Writing it down can often give you clarity and purpose.
Katie says
When you followed AIP+Keto, did you “count carbs” or just eliminate the starchy veg, most fruits except berries etc and not worry about carb counts? Thanks!
Cristina says
No tracking, it’s too much! I just focused on low carb veggies and getting in nutrient dense foods š
Allison Griffin says
Hi Cristina,
I just bought your made whole cookbook today and I am very excited! I have autoimmune chronic kidney disease and have so much inflammation from it. I’m a little nervous to try the autoimmune protocol since I love dairy and nightshades. I already do keto so this will be a good extra step.
Cristina says
You don’t have to go full dairy and nightshade-free all at once, maybe try one of the meal plans in the book for a week or two and see how you feel š They aren’t inherently triggers for everyone.
Irene says
You say NO eggs on the AIP, but I just saw your recipe for veggie keto buns and blueberry muffins and they both contain eggs. Why do you put these recipes on here if we can’t have eggs?
Cristina says
These recipes are NOT part of the AIP KETO RESET. MANY of my recipes are AIP, and many aren’t. The recipes that ARE AIP compliant will be labeled as such. This website is not diet specific… I offer many recipes for many ways of eating which is why my recipe index has such a specific sorting system.
Elizabeth says
Hi there. So glad I found this. Quick question: are there good substitutes to the pantry list for anyone with an allergy to coconut? Thanks so much.
Cristina says
Tigernut flour, and tigernut milk… you can also use mashed parsnips and cauliflower instead for creamy sauces.
Heather says
I have the same concern about coconut. I have a definite sensitivity, but it can be challenging to substitute for without going outside of AIP *and* staying low carb. I would think that tigernuts and parsnips are too high in carbs for a keto diet?
Cristina Curp, FNTP says
In my experience tiger nut milk and parsnips and cauliflower etc work just fine. I have a lot of coconut free aip and keto recipes on the blog and in my second book Made Simple. With my Better Together coaching group we see a lot of success even in those who cant do coconut. AIP>macros is my motto. Being in ketosis is great, and when you’re fat-adapted is pretty easy to stay in ketosis even with a little more carbs, for that not fat-adapted, lowering carbs + AIP still has incredible benefits of reducing inflammation and balancing blood sugar.
Jenelle says
Thank you! I am honestly struggling right now with one of the worst flares I have had in over 2 years. This and your cook book are key! Keep kicking butt! You have inspired me to change keto for the betterment of my body!
Kate says
I think this might be what I’m looking for! I’m very interested in this meal plan but am wondering how many carbs (or net carbs) per day it allows. I am wanting to do AIP with less than 20g per day of carbs. Thank you for your help! š
Cristina says
Hi Kate, this meal plan doesn’t track macros. AIP and Keto is a huge undertaking, this program was written as a reset, focus on nutrient density. But the meals are all keto/ very low carb.