Let‘s face it…
Being the proud owner of a chronic illness that requires you to cook 99.999% of your meals from scratch can get SO OLD - SO FAST.
Take it from me - I used to be a 6-days-a-week restaurant chef and then wellness diets private chef before my autoimmunity kicked into full gear, and then the food intolerances that came along with them knocked me flat on my back!
I used to spend hours in the kitchen.
Both at work and at home - creating the “perfect” meals - dicing up all the little garnishes and making a special sauce to go with everything and trying to make everything perfect.
But now that I need to cook to survive and eat an ancestral diet, my time is precious - and so is my energy.
Though FLAVOR and variety is still SO important to me. Not just because of nutrient density, but because I honestly just won’t eat if the food is blah and boring and void of yum.
The way I cooked had to change.
Though I still love to cook - I don't have the energy and time to cook every single day (*cough cough* for the rest of my life).
I get totally burnt out if I'm in the kitchen too often!
So I dug deep and reconsidered how my recipes were assembled, and how I could make different recipes all work together.
This is how I developed this special CAPSULE BATCH COOKING METHOD that totally changed the way that I spend my time in the kitchen, and I’m so excited to share with you!
I maximized the potential of the idea of repurposing leftovers and came up with something LIFE-CHANGING.👇🏼
The Paleo AIP Capsule Meal Plan!
My friend came to me in tears…
She told me she had fallen off track REALLY HARD with clean eating because her job’s hours were super demanding, and she just had NO energy to cook when she got home from work – so she was always reaching for convenience food, even though she knew it was making her even more sick.
She was hurting all the time – her joints were inflamed, her skin was broken out in red patches, she was having trouble breathing, and she felt EXHAUSTED all the time.
She had gained over 50 more pounds on top of excess weight she was already SO done with –and was struggling with a resurgence of the food addiction that plagued her for her whole life.
SHE TOLD ME SHE KNEW SHE NEEDED TO GET BACK ON TRACK...
BUT SHE JUST DIDN'T KNOW HOW SHE COULD DO IT.
I told her...
“Girlfriend, get your booty on over here and let me show you what I am cooking this week.”
She came right on over that same day and I showed her EXACTLY what I’d been doing lately to stay on top of my own never-ending needs for home cooked, Paleo and AIP meals.
I opened up all of my food storage containers from the fridge and we had a taste-tester party together! (And this was SO, SO FUN for me because I really do miss entertaining and showing people how delicious real, gluten-free, grain-free, dairy-free, allergy-friendly food can be!)
Every new bite of food she tried she made the “OMG” noise (I even saw her eyes roll towards the back of her head a few times, LOL!).
It made me feel WARM AND FUZZY INSIDE knowing that these recipes, though how simple they are to make, could bring joy to someone else who is also battling the time-and-energy war we all face with chronic illness and trying to just eat healthy!
VERSATILE. FLEXIBLE. LIKE A CAPSULE WARDROBE FOR YOUR FRIDGE.
When I told her how I made each of the MIX AND MATCH recipes...she was awestruck.
I let her know that she could use this recipe to compliment this one, and that recipe to go along with that one, or she could mix and match each component however she liked.
She was like, “That’s it??! Heck, even I can do that!”
I let her know that the whole methodology behind how I whipped all of this together had to do with one word in mind: LAZINESS...haha!
PREP IT UP ON YOUR OWN TIME
But seriously, when I let her know I spent about 2 hours on Day 1 prepping and cooking and then about 90 minutes on Day 2...but I had ALL OF THIS FOOD TO SHOW FOR IT (enough for 2 people for a week for snacks, lunches, dinners, and a healthy treat) she was DOWN LIKE TWO FLAT TIRES to give this a try for herself.
I told her that she didn't even have to cook two days in a row, that she could break it up to twice per week on the days she had time...but that she would have the best mix-and-match variety throughout the week if she cooked two days in a row. Totally optional and you are not locked into any set prep method!
NO SPECIAL EQUIPMENT REQUIRED OTHER THAN A BLENDER.
She doesn’t have a food processor like me but I told her that the recipes that call for a food pro can use a blender instead with no biggie at all.
And I mentioned that each recipe had just a few ingredients each and that there was very little chopping and slicing and dicing to do...
She was nodding her head like, yep I can totally do this. “This is exactly what I need to do;” she told me... “I’m actually excited about this!!”
THAT’S WHEN I KNEW I HAD TO WRITE IT ALL DOWN FOR HER. AND THAT’S WHEN I KNEW THAT THIS CAN HELP YOU, TOO.
I created two versions...
Because we are all so different & at various stages of our journey!
The choice is yours! Each plan contains similar recipes, but with variations in the ingredients so that you can make it work for where YOU are at in your health journey - right now.
Option 1: Paleo
Gluten-Free
Grain-Free
Dairy-Free
Soy-Free
Refined Sugar-Free
Sugar Substitute-Free
GMO-Free
Alcohol-Free
Legume-Free
Pseudograin-Free
Artificial Colors- & Chemical Preservative-Free
Trans-Fats-Free
Naturally Junk-Free
All with nut-free options in the recipes that call for nuts!
Option 2: AUTOIMMUNE PROTOCOL
Because some of us need to go beyond a Paleo diet and dig a little deeper into our food intolerance issues and lingering symptoms.
The AIP plan is free of the allergens mentioned in the Paleo plan, with the added benefit of eliminating:
Eggs
Seeds
Nuts
Fruit-based spices
Nightshades
All with coconut-free options for those who are allergic to or sensitive to coconut!
What you get in your capsule meal prep plan...
OK so what exactly do you get with this 7-Day Paleo AIP Capsule Meal Plan? Let me break it down….
I KEPT THIS AS SIMPLE TO FOLLOW AND AS EASY TO MENTALLY DIGEST AS POSSIBLE.
Because a lot of us suffering from autoimmune or chronic illness have brain fog and extreme fatigue.
In other words, we don’t need a ton of instructions on how to go from “point A to the 3rd power to establish the root of kitchen casserole.” NO TY - DIFFICULT IS NOT HOW I ROLL, HONEY!
Let’s keep it simple with:
✔️ A meal plan chart
Print it out and tack to your fridge if you want so you know what’s happening in the kitchen this week.
✔️ Prep Notes for Day 1
Broken down into 5 steps for Paleo, 6 for AIP.
✔️ Prep Notes for Day 2
Broken down into 4 steps for Paleo, 5 for AIP.
The prep notes will tell you which recipes to make and in exactly what order - this MAXIMIZES your time in the kitchen. This takes into account utilizing mostly your oven for cooking, and when to prep other recipes while you are waiting for something else to be done cooking.
You will be in and out of the kitchen in NO TIME!
✔️ Serving Guide
This will show you the multiple ways that you can use your Capsule Meal Plan components to mix and match your meals without food boredom or burnout!
6 ideas for breakfasts
8 ideas for snacks
10 ideas for dinner
✔️ Grocery list for the week
So you know exactly what to grab while you’re at the market. This saves time AND money, and eliminates food waste!
No guesswork, just check for what you’ve got on hand, mark it off, then off to the store you go!
✔️ Resources pages for further support
Because you never have to do this alone!
Delicious recipes with minimal ingredients
All in easy-print formatting so you don’t need a lot of ink if you choose to go paper-ish with your recipes!
I learned a long time ago that my meals didn’t have to have 25 ingredients to be worthy of nomming. My favorite ways to cook now include only a bit of this and a dash of that - then boom - food is ready.
These are exactly the type of recipes you’ll be getting in this plan!
So if you are looking for fine dining or something super fancy to bring to the masquerade ball - then this isn't gonna be your cup of tea. (Sorry, love.)
BUT I KNOW YOU ARE HERE FOR A REASON - AND THAT IS
YOU NEED HEALTHY FOOD - STAT.
Though I promise you won’t be disappointed in your plan or the recipes!
In fact, I GUARANTEE 100% money back that you will LOVE what this plan can DO FOR YOUR LIFE AND YOUR WELL BEING.
There is zero risk to you when you download this plan. If you love it (which I know you surely will!) then you’ve just added another amazing tool to your holistic arsenal against chronic illness and I am so excited for you to #keepgoing and live that dream of full health you so deserve!!
If you happen to be unhappy with this plan for ANY reason at all (like, “Sam - I hate the color scheme and I carrots give me nightmares.”) well, then no questions asked, SERIOUSLY - I will send you your moolah right back to you - no fuss - no drama.
Paleo Option
These are the recipes you get in the Paleo Capsule Meal Plan
35-Minute Cashew Milk (with nut-free option)
Cashew Ricotta (with nut-free option)
Everything Bagel Bacon (OMG this one is SO addictive – make DOUBLE, trust me!)
Oven Caramelized Onions (these go with all the things)
Roasted Sweet Potatoes (versatile, must-haves)
The Perfect Baked Potatoes
Blender Chili (you will never make chili any other way)
Microwaved Cauliflower Mash (with stove top option)
Hard Boiled Eggs (with soft and medium boiled options)
Walnut Crusted Salmon (with nut-free option)
Cashew Spinach Artichoke Dip (with nut-free option)
Coconut Chia Pudding
Paleo Granola (with nut-free option)
Roasted Frozen Veggies (what is chopping, anyway?)
The Best Roasted Chicken
Raspberry Vinaigrette
Chopped Veggie Salad
AIP Option
These are the recipes you get in the
AIP Capsule Meal Plan
Tigernut Milk (but you can use coconut milk)
Roasted Sweet Potatoes
Roasted Acorn Squash
Apple Tuna Salad
Spinach Artichoke Dip
Carob Pudding
Whole Roasted Chicken
Roasted Frozen Veggies
Bacon Strips
Oven Caramelized Onions
AIP Blender Chili
Microwaved Cauliflower Mash
Salmon with Greens
Carrot Cake Porridge
Raspberry Vinaigrette
Chopped Veggie Salad
