“How to Make AIP Simple” is a series on the blog focused on providing practical tools and actionable information to help you implement the Autoimmune Protocol with ease into your life. My goal is to get you started on AIP as quickly as possible, so you get results fast! This series was inspired by the release of my cookbook The Autoimmune Protocol Made Simple, which places the accent on variety, simplicity, and nutrient-density.
I have compiled in this post my best tips to make AIP simple on-the-go, based on my wide experience with the Autoimmune Protocol (I have been on AIP since 2012). If you have been for any length of time on the Autoimmune Protocol, you probably have quickly realized that eating AIP is much easier in the comfort of your kitchen at home, rather than on-the-go! Now there are different kinds of “on-the-go” in my opinion. Having a 9-to-5 office job, spending the afternoon at the mall with girlfriends, a weekend camping trip, or a vacation abroad! The way you prepare for each is going to be different of course. The longer you are away from your home-base, the better prepared you need to be. Note: make sure you also pack your medication (if any) and plenty of water!
Half-day out
Before you leave, eat a nutritious meal with proteins, high starch/low starch vegetables, and healthy fats. Chances are you will be back home before you start getting hungry again and there is no need to pack much! To forestall any sudden loss of energy or if you are not sure when you will return home, bring along a couple of snacks in your bag to tide you over, such as fruit, avocado (also pack a knife, spoon, and napkin), dried coconut flakes, a meat-based protein bar (these are my favorites). Stay away from sugary AIP snacks; they will make you sleepy and sluggish.
You can find a wide selection of AIP friendly snacks and convenience foods at ShopAIP >
Full day out
Going to the office? I will assume that there are a refrigerator and microwave at your disposal. The best choice for your health (and your wallet) is to pack your lunch and snacks. Bring leftovers from the night before, or, if you are an adept of batch cooking, a pre-portioned meal conveniently stored in a reheatable container (this is what I use). Bring along any snack you would normally eat at home (stay away from canned sardines: your co-workers will thank you!).
No refrigerator to keep your meal cool? Bring a portable insulated bag with an ice pack inside (get two, so there is always one cooling off in the freezer). I have used an insulated bag when hiking in the mountains all day. I love to prepare AIP tortilla sandwiches filled with bacon or any cold cuts and tons of veggies!
No microwave to warm up your meal? Pack a salad lunch or consider getting a Hot Logic Mini portable oven to heat up your lunch at your desk. The Hot Logic will slowly reheat your food (even if you start with a frozen meal) and bring it to 165°F without overcooking it! You can also get a car adapter and use your Hot Logic in your car as well! How cool is this?
Car trip
If you are traveling by car and spending one or several nights at a location where you have access to a kitchen, bring food along in a big cooler! In the picture below, you can see an example of what I did for an overnight trip. What I brought with me: bags of lettuce, carrots and celery sticks, berries, avocados, apples, cooked bacon, cooked chicken legs, cooked sweet potatoes, cooked spaghetti squash (wrapped in foil), AIP snacks, tea bags, homemade dressing, and salt.
Plane Trip
If you are traveling by plane and spending the night at a hotel with a mini-fridge and a microwave, I would recommend bringing AIP frozen meals with you! I have done it several times in the past, and it works wonderfully. I pack the frozen meals in a portable insulated bag and place the bag in the luggage I check-in. Once you arrive at your hotel, promptly place the meals in the fridge and reheat as needed. Another way to do this would be to ask Paleo On The Go to ship the meals directly to your hotel of course. They accommodate those requests without any problem.
Paleo On The Go is my go-to online shop to order quality AIP-friendly frozen meals. They offer a wide selection of frozen AIP meals. I have tasted a lot of them, and I have never been disappointed. I love the homemade feel of their menu and the fact that they always add a generous amount of sauce. Trust me; the sauce makes a huge difference when you reheat your meal! They use fresh, high-quality ingredients (including grass-fed meats) and their portions are adequate. My all-time favorites must be the beef pot-pie and chicken pot-pie!
Camping trip
If your car is close to your campsite, then for sure pack a big cooler with food you’ll have prepared in advance (like I described for a car trip). You can reheat over the campfire or a portable stove top.
I have recently been on a camping trip where we had to walk a long way to reach our campsite. Quite fun for sure, but my food options were more limited. I brought some fresh food in my backpack for the first day and used dehydrated meals for the following days. Wild Zora has a few AIP-friendly dehydrated meals if you are in the elimination phase (try the Summit Savory Chicken or the Mountain Beef Stew). They also have other delicious paleo options if you have managed a few reintroductions.
Extended vacation
Here it gets a little bit more tricky. While I was in the elimination phase, I traveled a few time overseas. I was not comfortable with the idea of having to eat out in a restaurant during our entire trip, so we decided to rent accommodations abroad with a kitchen. It is quite easy with vacation rentals websites such as VRBO.
One year we went to Provence (France). I decided to order a cheap slow-cooker on Amazon.fr and had it delivered where we were staying. I used it during our vacation and left it behind when we came back. It was a small investment with a big return. I would put food in the slow-cooker in the morning, and we had a delicious homemade meal ready after a day of traipsing around! Plus we had fun shopping for food in local shops!
If this isn’t an option for you, be careful of what you order in restaurants and stay away from raw food, especially seafood! Stick with proteins simply cooked (grilled or sauté in a pan with olive oil), cooked vegetables, and salads with dressings on the side. When traveling, I like to bring along digestive enzymes as a safety net. They are not a free pass to eat all the gluten or drink alcohol, but they will help you digest better and recover more quickly in case you get in trouble.
If you have any other good suggestions to make AIP simple on-the-go, please leave a comment below. I love to hear from you!
Check out this post to learn about my travel caper to North-Carolina to atten a blogger’s retreat!
It’s been awhile since I’ve ordered anything from PotG, and I would love to try the new(er) Moo Shoo Pork meal!
I am extremely new to this and I have to admit scares me. I am a long haul truck driver with my husband, out on the road for five days. Just learning to batch cook…I have a TBI which has affected my kitchen skills. Suggestions?
Hello Diane,
I am wondering if you have a mini-fridge in the truck? That would be a game changer. – Sophie
I find this diet difficult as I am mostly a vegan/vegetarian who doesn’t freshwater fish; only shellfish, and rarely if that. I’ve kept a food journal for a decade and ended up with Hashimoto’s from a cows milk allergy. I went dairy free in 2015 and I still have antibodies. I did AIP right as I was diagnosed and was sicker than I’ve ever been, but lately have been feeling sick with nuts (that many sauces and toppings are made from now.) I’m at a loss as to what to do now. I’m on Day 6 of AIP now and I’m already feeling better in my stomach and body, but I am as hungry as ever! How you’ve done this for so long is beyond me. Is this something I’ll have to be in for life to see results? Do you have any advice? I’m at a loss as to what snacks I can eat, and foods to have on hand. I’m off tofu, corn and potatoes and rice now which were staples for me. Help!