What Is the AIP Diet?
The Autoimmune Protocol (AIP) diet is designed to reduce inflammation and support immune health. It eliminates grains, dairy, legumes, nuts, seeds, and nightshades while focusing on nutrient-dense, whole foods like grass-fed meats, wild-caught fish, vegetables, and healthy fats.
Thank you for reading this post, don't forget to subscribe!AIP meal planning can seem overwhelming but having quick and easy lunch ideas can make your journey smoother.
If you’re following an AIP diet, finding convenient and satisfying lunch options can be challenging. Here are 10 easy AIP-friendly lunch ideas to keep your meals exciting and nutritious.
Why AIP-Lunch Matters:
Lunch is often overlooked, yet it’s essential for maintaining energy levels, reducing inflammation, and keeping blood sugar stable. On AIP, nutrient-dense meals packed with healthy fats, proteins, and fiber help sustain you throughout the day.
AIP-lunch ideas should be:
✅ High in protein – Supports muscle repair and immune function
✅ Rich in healthy fats – Promotes brain function and satiety
✅ Nutrient-dense – Provides essential vitamins and minerals
5 Quick and Easy AIP-Lunch Ideas
Here are five delicious AIP-friendly lunch ideas that are easy to prepare and packed with nutrients.
1. Protein-Packed AIP-lunch Salad
Salads are a quick and refreshing lunch option. Use fresh, organic ingredients to maximize nutrient intake.
Ingredients:
- 2 cups mixed greens (kale, arugula, romaine)
- 4 oz shredded pasture-raised chicken or wild-caught salmon
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumbers
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- Sea salt to taste
Instructions:
- Toss all ingredients in a large bowl.
- Drizzle with olive oil and lemon juice.
- Add sea salt to taste and enjoy!
✅ Pro Tip: Add coconut aminos for extra flavor.
2. Hearty AIP Bone Broth Soup
Bone broth is gut-healing and packed with collagen, making it an ideal AIP-lunch.
Ingredients:
- 2 cups homemade bone broth (or AIP-compliant store-bought)
- 1/2 cup shredded chicken or turkey
- 1/2 cup chopped zucchini
- 1/2 cup spinach
- 1 tbsp coconut oil
- 1/4 tsp turmeric
Instructions:
- Heat bone broth in a pot over medium heat.
- Add zucchini, spinach, and protein. Simmer for 10 minutes.
- Stir in coconut oil and turmeric before serving.
✅ Why it Works: Bone broth supports gut health, while turmeric helps fight inflammation.
The benefits of bone broth for gut health.
Consider adding an AIP-friendly protein powder to your wrap filling for an extra protein boost.
3. AIP-Lunch Wraps and Roll-Ups
Enjoy wraps without grains by using lettuce, coconut wraps, or cassava flour tortillas.
Learn more about the Start Your Day Right: 5 Anti-Inflammatory Breakfasts
Ingredients:
- 2 large romaine lettuce leaves (or coconut wraps)
- 3 oz nitrate-free turkey or chicken
- 1/4 avocado, mashed
- 2 tbsp AIP-friendly mayo (coconut or avocado-based)
- 1 tbsp shredded carrots
Instructions:
- Spread mayo and mashed avocado on lettuce leaves.
- Add turkey and carrots.
- Roll up tightly and enjoy!
✅ Meal Prep Tip: Make multiple wraps ahead of time and store in the fridge.
4. Nourishing AIP-Lunch Bowl Meals
Bowl meals are customizable, filling, and nutrient-dense.
Ingredients:
- 1 cup cauliflower rice
- 4 oz wild-caught salmon
- 1/2 avocado, sliced
- 1 tbsp coconut aminos
- 1 tbsp AIP-friendly olive oil
Instructions:
- Cook salmon in olive oil over medium heat for 5 minutes per side.
- Serve over cauliflower rice.
- Drizzle with coconut aminos and enjoy!
✅ Why it Works: This bowl is rich in Omega-3s and packed with anti-inflammatory nutrients.
5. One-Pan AIP-Lunch Chicken and Veggies
A one-pan meal means easy cleanup and minimal prep.
Ingredients:
- 2 chicken thighs (pasture-raised)
- 1 cup chopped broccoli
- 1/2 cup sliced zucchini
- 1 tbsp AIP-Friendly coconut oil
- 1/4 tsp sea salt
Instructions:
- Heat coconut oil in a pan over medium heat.
- Add chicken and cook for 5 minutes on each side.
- Toss in vegetables and sauté for 5 minutes.
- Serve hot!
✅ Make it a Meal: Pair with sweet potato mash for extra carbs.
Learn about the Gut Health: Hack Your Health: The Secrets of Your Gut Health
Tips for Meal Prepping AIP-Lunch:
- Batch cook protein – Grill chicken, bake salmon, or slow-cook beef for the week.
- Pre-chop veggies – Save time by prepping cucumbers, carrots, and greens.
- Use glass containers – Keep meals fresh and toxin-free.
Frequently Asked Question:
Yes! Many AIP recipes are perfect for meal prepping. Focus on batch cooking proteins, roasting veggies, and preparing simple dressings or sauces.
Yes, some brands offer AIP-approved protein powders made from collagen or beef isolate. Always check the ingredients to avoid non-compliant additives.
No, eggs are eliminated on AIP due to their potential to trigger inflammation.
Include grass-fed meats, wild-caught fish, bone broth, and AIP-friendly
No, chia seeds are not AIP-compliant as they are classified as seeds, which are eliminated in the elimination phase
No, popcorn is made from corn, which is a grain and not allowed on the AIP diet.
AIP sauces, such as coconut aminos or avocado-based dressings, can be used for stir-fries, salads, and meat marinades.
An AIP cookbook contains recipes that follow the AIP diet guidelines, focusing on nutrient-dense, anti-inflammatory meals.
You can eat grass-fed meats, wild-caught fish, vegetables (except nightshades), healthy fats, and bone broth.
Buy in bulk, cook at home, use seasonal produce, and focus on affordable cuts of meat and frozen vegetables.
Some of the best AIP recipes include turmeric chicken wraps, bone broth soup, cauliflower rice stir-fry, and AIP-friendly shepherd’s pie.
Yes! AIP-friendly curries use coconut milk, turmeric, and ginger instead of seed-based spices.
AIP breakfast porridge is usually made with coconut milk, mashed sweet potatoes, or tigernut flour instead of grains.
Yes, but avoid nightshades like chili peppers. Use ginger, garlic, and turmeric for flavor.
Quick AIP lunch options include collard wraps, bone broth soups, tuna salads, and stuffed sweet potatoes.
A typical AIP day includes a protein-rich breakfast, a veggie-packed lunch, and a balanced dinner with healthy fats and gut-friendly foods
No, rice is a grain and is not allowed on the AIP diet
Buy in bulk, cook at home, use seasonal produce, and focus on affordable cuts of meat and frozen vegetabl
References
National Library of Medicine. “Grass-fed beef benefits.”
National Institutes of Health. “Bone broth and gut health.”
Did you find these AIP lunch ideas helpful? Share your favorite AIP meal in the comments! If you’re looking for more inspiration, follow us on Pinterest for exclusive AIP recipes, tips, and meal plans. Don’t forget to check out our recommended AIP-friendly protein powders to support your journey!
