REGLAS TÉCNICAS PARA EL REGIMEN DE PROPIEDAD HORIZONTAL
4.4. EDIFICACIONES PARA CULTURA
The autoimmune Paleo protocol is a stricter form of Paleo that eliminates nuts, seeds, eggs, and nightshade vegetables and spices. It is often used for four to eight weeks to significantly reduce inflammation in the body and heal the gut.
If a recipe isn’t already AIP-friendly, use the modifications provided for each recipe. Always use either a nondairy cooking fat, such as coconut oil, or an animal fat, such as duck fat or tallow.
Many breakfasts in this plan resemble dishes that are traditionally eaten as dinners. This is primarily because eggs are not included in the plan, and it’s a good idea to get used to eating hearty meals for breakfast to ensure your success. Dining out may be a bit of a challenge on this program, so plan ahead and pick a period of time when you can cook at home and take self-prepared meals when traveling.
avoid
Eggs (especially the whites)
Nuts and seeds (including cocoa, coffee, and seed-based spices)
Nightshades (potatoes, tomatoes, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji
berries, and spices derived from peppers, including paprika)
Potential gluten cross-reactive foods (foods that can mimic gluten in the gut, such as coffee, chocolate,
dairy, eggs, tapioca, oats, and other grains)
Sweeteners, artificial (such as aspartame and sucralose) and natural (such as stevia)
emphasize
Grass-fed meats (bone-in is best) Wild fish
Organ meats
Organic and local vegetables and fruit (but limit fruit to 2 servings per day) Coconut oil, pastured animal fats, sustainable palm oil, avocados Bone broth
Fermented foods, such as kimchee, kombucha, kefir, kvass, and sauerkraut
Fresh and dried herbs and spices, such as cinnamon, saffron, turmeric, garlic, ginger, and horseradish
what about snacks and desserts for this plan?
You may or may not need snacks on this meal plan. If you do snack, we recommend small servings of fruit, leftover protein with some freshly cut vegetables, or even a
small portion of leftovers. Although we’ve included plenty of dessert recipes to tempt your palate later in the book, along with modifications to fit this plan wherever possible, desserts should be enjoyed sparingly on this plan. We recommend not making desserts more than once a week or so, or for special occasions or events.
autoimmune meal plan
day: 1
breakfast: Apricot-Orange Smoothie (see here)
lunch: [make ahead] Seared Tuna Salade Niçoise (see here)
dinner: Spiced Rack of Lamb (see here), Cauliflower Couscous of choice (see here)
day: 2
breakfast: Savory Breakfast Sausage (see here), sautéed spinach lunch: leftover Seared Tuna Salade Niçoise
dinner: Paleo Moussaka (see here), mixed greens with Citrus Dressing (see here)
day: 3
breakfast: leftover Savory Breakfast Sausage, Savory Sweet Potato Cakes (see here) lunch: leftover Paleo Moussaka, leftover mixed greens with Citrus Dressing
dinner: Algerian Beef Heart Chili (see here) with leftover Savory Sweet Potato Cakes (see here)
day: 4
breakfast: Autoimmune-Friendly Banana Pancakes (see here) lunch: leftover Algerian Beef Heart Chili
dinner: Kabylie Cinnamon Chicken Tajine (see here)
day: 5
lunch: Sardine Salad With Capers And Olives (see here)
dinner: Savory Chicken Kebabs (see here), Cauliflower Couscous of choice (see here)
day: 6
breakfast: leftover Savory Chicken Kebabs, leftover Cauliflower Couscous of choice lunch: protein of choice, Arugula and Artichoke Salad with Citrus Dressing (see here) dinner: Nacera’s Lemon Ginger Chicken Tajine (see here)
day: 7
breakfast: leftover Nacera’s Lemon Ginger Chicken Tajine
lunch: [make ahead] Lemon Garlic Shrimp (see here), mixed greens with Mint Pesto (see here)
dinner: Liver Meatballs with Mushroom Gravy (see here)
day: 8
breakfast: Savory Breakfast Sausage (see here), Savory Sweet Potato Cakes (see here)
lunch: leftover Liver Meatballs with Mushroom Gravy
dinner: Zesty Crab Cakes with Aioli (see here), Arugula and Artichoke Salad with Citrus Dressing (see here)
day: 9
breakfast: leftover Zesty Crab Cakes with Aioli, steamed broccoli lunch: [make ahead] Fig and Ginger Chicken Tajine (see here)
dinner: Allspice Oxtail Soup (see here), mixed greens with Citrus Dressing (see here)
breakfast: Pomegranate-Blueberry Smoothie (see here) lunch: leftover Fig and Ginger Tajine
dinner: Sweet Lamb Stew (L’ham Hlou) (see here), Cauliflower Couscous of choice (see here) key Beef Lamb Offal Poultry Seafood Your Choice
Icon denotes the main protein source in the meal and may be altered to your preference.
Printer-friendly shopping lists for this plan can be found at www.MediterraneanPaleoCooking.con. Keep in mind that the plan and shopping lists are designed to feed two people with leftovers.
day: 11
breakfast: leftover Sweet Lamb Stew (L’ham Hlou), Cauliflower Couscous of choice (see here)
lunch: [make ahead] Beef Tongue with Green Olives (see here)
dinner: Za’atar Brick Chicken (see here), Beet and Carrot Salad (see here)
day: 12
breakfast: leftover Za’atar Brick Chicken, leftover Beet and Carrot Salad lunch: leftover Beef Tongue with Olives
dinner: Lemon-Butter Steamed Mussels (see here), mixed greens with Citrus Dressing (see here)
breakfast: Mediterranean Chicken Liver Pàté (see here) with cut raw vegetables lunch: leftover Lemon-Butter Steamed Mussels, leftover mixed greens with Citrus Dressing
dinner: Grilled Beef Heart Skewers (see here), Minty Cucumber and Tomato Salad (see here)
day: 14
breakfast: Creamy Cilantro Salmon (see here), Cauliflower Couscous of choice (see here)
lunch: leftover Grilled Beef Heart Skewers, leftover Minty Cucumber and Tomato Salad
dinner: Basil Minestrone Soup (see here), Shish Kebabs (see here)
day: 15
breakfast: leftover Basil Minestrone Soup, leftover Shish Kebabs
lunch: leftover Creamy Herb Salmon, leftover Cauliflower Couscous of choice dinner: Lamb and Vegetable Tajine (see here)
day: 16
breakfast: leftover Lamb Tajine with Root Vegetables
lunch: protein of choice, Shaved Jicama Salad With Citrus Vinaigrette (see here) dinner: Fennel and Herb–Stuffed Fish (Hout-Fel-Koucha) (see here)
day: 17
breakfast: Apricot-Orange Smoothie (see here)
lunch: leftover Fennel and Herb–Stuffed Fish (Hout-Fel-Koucha)
dinner: Rosemary Leg of Lamb (see here), Golden Raisin Slaw (see here)
breakfast: leftover Rosemary Lamb, leftover Golden Raisin Slaw
lunch: Mediterranean Chicken Liver Pàté (see here) with cut raw vegetables dinner: Stuffed Cabbage (Cabbage Dolmas) (see here)
day: 19
breakfast: leftover Stuffed Cabbage (Cabbage Dolmas)
lunch: leftover Mediterranean Chicken Liver Pàté with cut raw vegetables
dinner: Za’atar and Garlic Roasted Duck (see here), Easy Sweet Potato Salad (see here)
day: 20
breakfast: Pomegranate-Blueberry Smoothie (see here)
lunch: leftover Za’tar Roasted Duck, leftover Easy Sweet Potato Salad dinner: Siva’s Cauliflower and Meatballs (see here)
key Beef Lamb Offal Poultry Seafood Your Choice
Icon denotes the main protein source in the meal and may be altered to your preference.
Printer-friendly shopping lists for this plan can be found at www.MediterraneanPaleoCooking.con. Keep in mind that the plan and shopping lists are designed to feed two people with leftovers.
day: 21
lunch: Salmon and Crab Roll-Ups (see here)
dinner: Lamb-Stuffed Chicken Thighs (see here), Charmoula Roasted Vegetables (see here)
day: 22
breakfast: leftover Lamb-Stuffed Chicken Thighs, leftover Charmoula Roasted Vegetables
lunch: Fattoush Shrimp Salad (see here)
dinner: Basil Minestrone Soup (see here), Savory Chicken Kebabs (see here)
day: 23
breakfast: leftover Basil Minestrone Soup, leftover Savory Chicken Kebabs lunch: canned tuna or protein of choice, Beet and Carrot Salad (see here)
dinner: Liver Meatballs With Mushroom Gravy (see here), Cauliflower Couscous of choice (see here)
day: 24
breakfast: leftover Liver Meatballs with Mushroom Gravy
lunch: [make-ahead] Mediterranean Burgers (see here), Tabouli Salad (see here) dinner: Saffron Braised Chicken (see here), Cauliflower Couscous of choice (see here)
day: 25
breakfast: leftover Saffron Braised Chicken, leftover Cauliflower Couscous of choice lunch: leftover Mediterranean Burgers, leftover Tabouli Salad
dinner: Paella (see here)
breakfast: Savory Breakfast Sausage (see here), Savory Sweet Potato Cakes (see here)
lunch: leftover Paella
dinner: Top Sirloin with Mushroom Reduction Sauce (see here)
day: 27
breakfast: Apricot-Orange Smoothie (see here)
lunch: [make ahead] Harira (see here), mixed greens and Citrus Dressing (see here) dinner: Chicken and Olive Tajine (see here), Cauliflower Couscous of choice (see here)
day: 28
breakfast: leftover Chicken and Olive Tajine, leftover Cauliflower Couscous of choice
lunch: leftover Harira, leftover mixed greens and Citrus Dressing
dinner: Spiced Rack of Lamb (see here) with Mint Pesto (see here), Golden Raisin Slaw (see here)
day: 29
breakfast: leftover Spiced Rack of Lamb with Mint Pesto, leftover Golden Raisin Slaw
lunch: [make ahead] Creamy Cilantro Salmon (see here), Cauliflower Couscous of choice (see here)
dinner: Allspice Oxtail Soup (see here), mixed greens with Citrus Dressing (see here)
day: 30
breakfast: leftover Allspice Oxtail Soup
lunch: leftover Creamy Cilantro Salmon, leftover Cauliflower Couscous of choice dinner: pizza with AIP Crust (see here) and toppings of choice
key Beef Lamb Offal Poultry Seafood Your Choice
Icon denotes the main protein source in the meal and may be altered to your preference.
Printer-friendly shopping lists for this plan can be found at www.MediterraneanPaleoCooking.con. Keep in mind that the plan and shopping lists are designed to feed two people with leftovers.
recipes
These recipes combine Mediterranean culinary traditions with the health- optimizing guidelines of the Paleo lifestyle. The breakfast recipes are a combination of traditional favorites, such as omelets and pancakes, and outside- the-box egg-free dishes. Easy and tasty salads, appetizers, and sides are full of fresh flavors, while healing soups and odd bits are bursting with nutrients. Pump up your protein with a delectable selection of meat, poultry, and seafood dishes, and finish your meals with sweet, rich desserts. They’re all designed to appeal to your palate as well as boost your health.
Breakfast
Appetizers
Soups
Pizza & Pasta
Poultry Red Meat Seafood Odd Bits Vegetable Sides Desserts
breakfast
Meatball Chakchouka
Herbes De Provence Biscuits
Crab Hash with Poached Eggs and Hollandaise
Fried Sweet Potato Omelet
Eggs Florentine
Swiss Chard and Garlic Frittata
Savory Breakfast Sausage
Spinach and Olive Scramble
Cumin and Cauliflower Frittata
Pomegranate-Blueberry Smoothie
Apricot-Orange Smoothie
Cinnamon Spice Pancakes
Autoimmune-Friendly Banana Pancakes
Crêpes with Pomegranate Sauce
Cinnamon-Apricot Breakfast Cookies
Gingery Sweet Potato Muffins
Strawberry Coffee Cake
Apricot Breakfast Bread
Easy Cinnamon and Ginger Granola
Vanilla Coconut Yogurt