There are a lot of excuses as to why someone doesn’t stick to a diet. It’s too expensive, time consuming, they don’t know what to cook, it’s inconvenient, they don’t have enough variety, the list goes on and I’ve used them all. After a long time of skirting around the root of the problem, I eventually accepted that if I was going to live a healthy lifestyle and manage my Hashimoto’s Thyroid Disease naturally, I had to stop making excuses. I had to find a way to make healthy eating easier, less time consuming, and more sustainable… that’s where meal prep came in. 

Why Meal Prep?

Following an autoimmune protocol, a paleo diet, or any way of eating healthy isn’t easy. It strips away all of the convenience that the world has built into our modern way of eating. No more

We’ve all been there… it’s Thursday night, after a crazy long day. The last thing you want to do is stand around in the kitchen for an hour to prepare a meal. This is so often the source of unnecessary stress and 

But doesn’t it lack variety?

Then there’s the issue of variety. Search, #mealprep and you’ll probably think it’s total bro science and is only for people that count their macros and just eat the same thing over and over again all week. However, meal prep can be full of variety, and made to be as nutrient dense as possible. 

You don’t have to cook one main dish and eat it all week. I embrace cooking separate proteins like a pork shoulder and chicken thighs and pairing it with different roasted vegetables and starches. Most meals can be different with minimal effort. 

More questions before we get into the routine? Get my free download, Easy AIP/ Paleo Meal Prep Guide!

I’ve put together a free guide on meal prep that features my top tips to make it budget friendly, healthy and sustainable, a shopping list, a step by step guide and a printable checklist to help fit your own specific needs!

Easy Paleo/ AIP Meal Prep Guide

It’s free! Download it here!

Here’s a peek at what I actually prep in a week… 

My AIP/ Paleo Meal Prep Plan for a Week

My meal prep routine varies by season, availability and budget that week. It never has to be the same, and you can make it as varied as possible. 

Here’s a sample week to get an idea for how I do it…

The Shopping List

(feeds 2 adults… scale to fit your needs)


  • Pastured pork shoulder
  • Beef Chuck roast
  • Bone broth (homemade preferable)
  • Beef liver (or chicken liver)
  • Pastured chicken thighs
  • Wild Planet Tuna

Vegetables/ starches (seasonal, seasonal!)

  • Kale/ spinach
  • Beets 
  • Parsnips
  • Carrots
  • Sweet potato
  • Plantains
  • Cauliflower
  • Onions
  • Radishes 
  • Brussels Sprouts
  • Cucumber
  • Kholrabi and/or jicama
  • etc.


  • Apples
  • Bananas
  • Seasonal Berries
  • Avocado

Pantry Staples

  • Coconut oil
  • Coconut butter
  • Ghee (if tolerated)
  • Avocado/olive oil

Sample Menu


Sides/ Veggies


  • Breakfast Soup
  • Breakfast Hash
  • Any meat, plus veggies


The Step By Meal Prep Plan 


Step One, prepare the bone broth:

  • I save chicken carcasses from the week before or buy bones at the Farmers market.

Saturday Night

Step two, cook the pork shoulder:

  • Add the pork shoulder to the crock pot and let it cook overnight for 8 hours.


Step three, cook the pot roast:

  • Remove the pork shoulder and clean the crock pot.
  • Add the pot roast to the crock pot. Do this early in the day as it will take 8 hours.

Step four, prepare the vegetables and starches

  • Wash, peel and chop the vegetables and preheat the oven to 400 F. Prepare the following…
  • Parsnip Fries
  • Oven Baked Plantains
  • Brussels Sprouts
    • Roast in coconut oil (or other fat like bacon fat) for 20-25 min.
  • Cauliflower
    • Roast in cooking fat for 15-20 min.
  • Beets
    • Roast in cooking fat for 30+ min.
  • Other vegetables to your liking.

Tip: Cook these one after another to make it faster!

Step five, prepare the chicken thighs .

  • Lower the temperature 375F to season the chicken thighs to your liking and roast in the oven for about an hour or until done.

Step six, prepare the pate, the breakfast hash and a breakfast soup.

  • Cook the pate on the stovetop.
  • Prepare the breakfast hash to your liking
  • Prepare a breakfast soup
    • Use veggies like kale, spinach, carrots and sweet potatoes and cook in broth. Add some of the chicken thigh and serve with coconut oil or avocado

Step 7, prepare and side salads, and snacks.

  • Use the greens to prep a full salad, or side salad.
  • Chop up veggies, and portion fruit to make snacks
  • Prepare any treats like avocado mousse or bacon wrapped apples

How long does this all take?

It depends on your own rhythm but this will typically take me 3-4 hours depending on how easy/complicated I want to make it.

I also did a meal prep video on Facebook live! Go check it out, because I’m apparently obsessed with meal prep.

So, I’d love to know… what are your favorite meal prep tips and tricks?