Autoimmune Protocol Meal Plan for Beginners



An autoimmune disease is where your immune system attacks your healthy cells because it cannot tell the difference between healthy and unhealthy cells. It isn't the type of disease where BAM! you instantly know you have it. Learn more about autoimmunity here. Discovering that you do have an autoimmune disease means you need to follow an Autoimmune Protocol Meal Plan to help alleviate the symptoms and the damage to your body.

It may take many years to diagnose an autoimmune disease as it may develop slowly. Over time, it may present as various symptoms and elude discovery. Research shows as many as 90% of women over 40 suffer from thyroid dysfunction. Learn more here. What you will know for sure (even before the diagnosis) is that you are not feeling as good or as healthy as you should: "something is wrong." It's the "something is wrong" that will motivate your search for answers. One critical answer is to follow the Autoimmune Protocol Meal Plan, a protocol you must follow.



There is no single symptom of autoimmunity. You may have symptoms in the disease categories of rheumatoid arthritis, multiple sclerosis, gluten intolerance, skin disease, diabetes or thyroid problems, for example. Research shows that unusual symptoms could indicate autoimmune disease. Click here for a list of symptoms.

Because the symptoms can be unique to each individual and tend to vary throughout the body, diagnosis can be elusive. There is not a specific checklist that will quickly indicate that you have an autoimmune disease.

Many times, diagnosis is through the process of elimination or a profile of indicators. One person may present with symptoms of join or inflammation issues, while another may find that they have skin issues or digestive problems. Once diagnosed, the Autoimmune Protocol Meal Plan should be put in place.

It's important to note that even though the symptoms may vary, one constant is that the need to eat the right food for your body is crucial. Following an Autoimmune Protocol Meal Plan is a universally critical step for anyone diagnosed with an autoimmune disease. This is one of the most important steps towards healing you can take.



1. Gluten and grains:

  • Wheat (which contains gluten) has been shown to increase gut permeability and is a known trigger in autoimmune diseases. (R)
  • Gluten in whole wheat products has been shown to negatively affect good gut bacteria and lead to autoimmune problems. (R)
  • Leaky Gut affects autoimmunity. (R)
  • Today, unfortunately, our whole wheat grains are sprayed with Roundup, which contains glyphosate, an herbicide that has been linked to celiac and gluten intolerance. (R)

2. Stress:

  • Stress affects good gut bacteria, the warriors on the front line fighting foreign invaders and keeping your immune system strong. (R)
  • Stress -- or stressors -- can come from having a stressful job or from toxins like heavy metals in fish or glyphosate from whole wheat products. Stress may be common, but is abnormal and can trigger autoimmune problems. Creating a proper autoimmune protocol meal plan is your best lifestyle weapon.

3. Vitamin d3 Levels:

  • Proper vitamin d3 levels can help and even treat autoimmune problems. (R)
  • Having low vitamin d3 levels is a sign of immune imbalance. (R)



1. Fix Fats! Most Americans consume far too many omega 6 fats found in things like cottonseed, soybean, vegetable and peanut oils.

Eat instead:

  • Avocados
  • Raw/Grass-Fed cheese
  • Wild-Caught Fish (Salmon is great!)
  • Organic, Unrefined Coconut/Avocado/Extra-Virgin Olive Oils
  • Dark Chocolate
  • Raw, Unsalted Nuts (In particular, walnuts, macadamia nuts, cashews, and Brazil nuts.)

2. Perfect Your Proteins! Using the Autoimmune Protocol Meal Plan, you have a guide to healthier food choices. Eat organic/grass-fed/free-range proteins without antibiotics. Eat CLEAN, meaning stay away from foods like toxic meats loaded with far too many chemicals.

Eat instead:

  • Organic Pasture-Raised Eggs
  • Grass-Fed Meats
  • Pasture-Raised Organic Chicken
  • Wild-Caught Fish
  • Seeds (Hemp, Flax and Pumpkin)

3. Clean Up Carbs! Stay away from bad carbs and large amounts of grains like bread, pasta, rice and foods that quickly convert into sugar. In the Autoimmune Protocol Meal Plan, you choose the majority of your carbs from good carbs: real food and vegetables are the key.

Eat organic:

  • Sprouts
  • Broccoli
  • Cauliflower
  • Greens (Kale, Spinach, Arugula, Romaine, Lettuce)
  • Root Veggies (Radishes, Turnips, Sweet Potatoes, Carrots, Yucca, Beets, to name a few)

4. Fruit is Candy! So many people overeat fruit. Because many fruits are high in carbs and natural sugars, they can slow weight loss. Also, when starting the Autoimmune Protocol Meal Plan, consume fruit sparingly. Oranges, grapes, figs, mangoes, cherries and ripe bananas are some fruits you should limit or avoid.

Eat instead:

  • Avocado (No sugar, high monounsaturated fats and higher in potassium than bananas.)
  • Granny Smith Apples (Low in sugar)
  • Berries like Strawberries, Blueberries, Blackberries and Raspberries (High in antioxidants and polyphenols.)
  • Green Bananas (Help grow good gut bacteria and are low in sugar.)


If you believe certain foods trigger autoimmune reactions, consider following a rotation diet. Generally, this could mean after eating foods such as eggs, dairy, or nuts, you should wait 3-5 days before reintroducing those same foods.

You can learn more about the best resources for an autoimmune protocol and starting your own Autoimmune Diet by visiting