Sophie Van Tiggele - The Autoimmune Protocol Meal Prep Cookbook

The
AUTOIMMUNE PROTOCOL MEAL PREP COOKBOOK

Weekly Meal Plans and Nourishing Recipes That Make Eating Healthy Quick & Easy

Sophie Van Tiggelen

2020 Quarto Publishing Group USA Inc.

Text 2020 Sophie Van Tiggelen

Photography 2020 Quarto Publishing Group USA Inc.

First Published in 2020 by Fair Winds Press, an imprint of The Quarto Group,

100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.

T (978) 282-9590 F (978) 283-2742 QuartoKnows.com

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Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.

Digital edition: 978-1-63159-761-9
Softcover edition: 978-1-59233-899-3

Digital edition published in 2020

Library of Congress Cataloging-in-Publication Data

Tiggelen, Sophie Van, author.

Autoimmune protocol meal prep cookbook : weekly meal plans and nourishing recipes that make eating healthy quick & easy / Sophie Van Tiggelen.

Beverly, MA : Fair Winds Press, 2019. | Includes index.

ISBN 9781592338993 (trade paperback) | 9781631597619 (eISBN)

1. Autoimmune diseases--Diet therapy--Recipes. 2. Autoimmune diseases--Diet therapy. 3. Cookbooks.

LCC RC600 .T542 2019 | DDC 641.5/631--dc23

LCCN 2019025363

Design: Laura Klynstra

Cover Image: Sophie Van Tiggelen

Page Layout: Laura Klynstra

Photography: Sophie Van Tiggelen and photo on page )

The resources listed in this book are not intended to be fully systematic or complete, nor does inclusion here imply any endorsement or recommendation. We make no warranties, express or implied, about the value or utility for any purpose of the information and resources contained herein. It is recommended you first consult with your doctor about this diet plan, especially if you are pregnant or nursing or have any health issues such as diabetes, thyroid dysfunction, etc., as your health care provider may need to adjust the medication you are taking. Further, this book is not intended for the treatment or prevention of any disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Recommendations outlined herein should not be adopted without a full review of the scientific references given and consultation with a health care professional.

This cookbook is dedicated to
enabling all autoimmune warriors to cook up a new life without spending all your time in the kitchen!

A utoimmune disease is an epidemic in our society, affecting an estimated 50 million Americans. Genetics account for about one-third of our risk for autoimmune disease; the rest comes from environmental exposurelike infection, toxins, and pollutantsdiet, and lifestyle.

The good news is that immune function is very sensitive to diet and lifestyle choices. By eating well, we support immunoregulatory processes in the body with the net effect of modulating the immune system, decreasing inflammation, and reducing the targeted immune attacks on our tissues that drive autoimmune disease.

The Autoimmune Protocol (AIP) diet is gaining attention as the top health- supportive diet for the millions suffering from autoimmune conditions. Each facet of the diet is supported by scientific evidence, making the AIP a valuable complementary approach to chronic disease management. In a 2017 clinical trial in patients with Inflammatory Bowel Disease, 73 percent of participants were in full clinical remission after following the protocol for only six weeks, and they experienced continued improvement over the entire course of the study. In a 2019 clinical trial on patients with Hashimotos thyroiditis, patients experienced significant improvement in clinical symptom burden as measured by the Cleveland Clinic Center for Functional Medicines Medical Symptoms Questionnaire, which decreased from an average of 92 points at the beginning of the study to 29 points after ten weeks of AIP.

However, following AIP tenets does require a sometimes steep learning curve. Many people have no idea where to start or are overwhelmed by the necessary lifestyle shift and diet overhaul, particularly when they are not feeling well.

Whether you are just beginning your AIP journey or are looking to simplify and improve your AIP pathway, The Autoimmune Protocol Meal Prep Cookbook is a fantastic resource! Youll get ten weeks of AIP meal plans, including quick and easy recipes, shopping and equipment lists, and batch cooking directions for making all of your meals for the week in one cooking session. Sophie Van Tiggelen makes the AIP accessible so you can jump right into preparing nourishing meals that will support your health. There are numerous meal options including low-FODMAP, low-carb, and one-pot meals, as well as delicious comfort food. Sophie brings her trademark flair to every recipe and her pro tips for storing and reheating will keep every meal delicious.

Health and wellness after an autoimmune diagnosis requires attention to the foods we eat and how we structure our lives, but it doesnt need to be hard or leave us feeling deprived. And with this book at your fingertips, youll love getting into the kitchen, cooking nourishing AIP meals, and savoring every bite!

Dr. Sarah Ballantyne, Ph.D.,
New York Times best-selling author of The Paleo Approach and Paleo Principles

I got really sick in 2009. It happened practically overnight. I started having daily panic attacks, and everything went downhill very quickly from there. Soon I developed severe insomniaI was sleeping for only two or three hours each nightand was suffering from crippling anxiety. Within the space of a month, I felt like a complete zombie.

I was desperate. I knew something was wrong with me, but my lab tests didnt turn up anything. But what about the swollen thyroid, digestive issues, brain fog, memory loss, heart palpitations, migraines, hair loss, dry skin, muscle weakness, joint pain? I was literally aching for answers. Later that year, I was finally diagnosed with Hashimotos thyroiditis, an autoimmune disease that attacks the thyroid gland.