How to eat enough on an AIP diet: Strategies for Feeling Full and Nourished

November 5, 2025 •

4 min read

Studies show that adopting a restrictive elimination diet like the Autoimmune Protocol (AIP) can lead to a decrease in overall calorie intake due to the removal of many staple food groups. Learning how to eat enough on an AIP diet is critical to avoid unintentional weight loss and ensure your body has the energy it needs for healing and repair.

Quick Summary

Boost satiety on the Autoimmune Protocol by prioritizing nutrient-dense foods, increasing healthy fats, and incorporating strategic meals and snacks throughout the day.

Key Points

Prioritize Nutrient Density: Focus on healing, calorie-rich foods like organ meats, fatty fish, and colorful vegetables, rather than just eliminating trigger foods.
Embrace Healthy Fats: Incorporate generous amounts of healthy fats from avocado, coconut, and high-quality animal sources to boost caloric intake and promote satiety.
Plan Meals Strategically: Prepare meals and snacks in advance to prevent missing meals and ensure a consistent supply of compliant food throughout the day.
Snack Smart: Include compliant snacks between meals that contain protein and healthy fats, such as grass-fed beef sticks or avocado.
Adjust Cooking Methods: Use calorie-boosting cooking techniques like roasting and sautéing with compliant fats rather than relying solely on steaming or boiling.
Utilize Starchy Vegetables: Incorporate starchy root vegetables like sweet potatoes and cassava into your meals for sustained energy and increased calories.

The Autoimmune Protocol (AIP) is a powerful tool for managing symptoms of autoimmune disease by identifying and eliminating inflammatory food triggers. However, the initial elimination phase can feel restrictive, and many people find it challenging to consume a sufficient number of calories to feel energized and satisfied. The key to success isn't focusing on calorie counting, but rather on maximizing the nutrient density and caloric content of the foods that are allowed.

The Nutrient-Density Approach: Fueling Your Body with Healing Foods

Instead of viewing the AIP diet as a list of what you can't have, focus on the abundance of nutrient-dense foods that support your healing journey. These foods not only provide essential vitamins and minerals but are also calorie-rich enough to prevent unwanted weight loss.

Prioritizing High-Quality Proteins

Protein is crucial for muscle repair, energy, and feeling full. On AIP, sources must be carefully selected:

Organ Meats: Considered nature's multivitamin, organ meats like liver are packed with an unrivaled concentration of vitamins A and B, iron, and other essential minerals. Aim for a few ounces weekly.
Wild-Caught Fatty Fish: Excellent sources of anti-inflammatory omega-3 fatty acids. Salmon, mackerel, and sardines are great options.
Quality Meats and Poultry: Opt for grass-fed beef, pastured chicken and duck, and other high-quality cuts. Fatty cuts of meat are especially good for boosting caloric intake.
Bone Broth: Sipping on warm, gelatin-rich bone broth between meals adds valuable collagen and amino acids that support gut healing.

Embracing Healthy Fats

Healthy fats are your best friend on the AIP diet, providing concentrated energy and promoting long-lasting satiety.

Avocado and Avocado Oil: Creamy, filling, and versatile, avocados are a staple. Use the oil for cold applications or for high-heat cooking.
Coconut Products: Coconut oil, coconut milk, and coconut butter provide medium-chain triglycerides (MCTs) for a quick energy boost. Coconut milk is an excellent base for creamy sauces and smoothies.
Animal Fats: Utilize high-quality animal fats like tallow or lard from grass-fed sources for cooking.

Maximizing Vegetable and Starch Intake

Vegetables should make up a large portion of your plate, especially nutrient-dense varieties.

Root Vegetables and Tubers: Incorporate starchy vegetables like sweet potatoes, yams, and cassava for complex carbohydrates that provide sustained energy.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are packed with antioxidants and fiber. Roast them in healthy fats to add calories and flavor.
Leafy Greens: Load up on spinach, kale, and other leafy greens for vitamins and minerals. Sautéing them in fat significantly increases their caloric density.

Strategic Meal Planning and Snacking

To ensure consistent energy and fullness, planning is paramount. Instead of three large meals, consider eating more frequently throughout the day. This keeps your blood sugar stable and prevents overwhelming hunger.

Planning and Meal Prep

Batch Cook Proteins: Prepare large batches of compliant protein, like roasted chicken or ground beef, to use for quick meals throughout the week.
Prep Vegetables: Chop vegetables in advance for salads or to add to stir-fries, stews, or roasts.
Build Your Pantry: Keep a well-stocked pantry with AIP-friendly staples like coconut aminos, arrowroot flour, and olive oil to make cooking easier.

AIP-Compliant Snack Ideas

Snacks are vital for bridging the gap between meals and boosting overall caloric intake.

Avocado with Sea Salt: Simple, creamy, and loaded with healthy fats.
Beef Sticks: Choose high-quality, grass-fed options free from non-compliant additives.
Fruit and Coconut Flakes: A mix of low-sugar berries or a sliced apple with toasted coconut flakes offers a satisfying, nutrient-dense treat.
Leftovers: Repurposing a small portion of a previous meal is a quick and easy snack.
AIP Smoothies: Blend coconut milk, avocado, spinach, and compliant fruits like blueberries for a nutrient-dense and filling beverage.

Calorie Sources: AIP vs. Standard American Diet

The following table highlights the difference in calorie sources between a typical Standard American Diet (SAD) and the AIP protocol. On AIP, the focus shifts away from processed, high-carb sources to more nutrient-dense whole foods.


Calorie Source	Standard American Diet	AIP-Compliant Alternative
Grains	Bread, Pasta, Cereal	Sweet Potatoes, Cassava, Green Plantains
Legumes	Beans, Lentils, Peanuts	Organ Meats, Avocado
Dairy	Milk, Cheese, Yogurt	Coconut Milk, Avocado
Refined Sugars	Candy, Pastries	Fresh Fruit, Honey (in moderation)
Processed Fats	Seed Oils, Margarine	Avocado Oil, Coconut Oil, Tallow
Nut & Seed Butters	Peanut Butter, Almond Butter	Coconut Butter, Avocado

Cooking Methods for Calorie-Boosting

Cooking methods can also help increase your calorie intake. Instead of steaming everything, try roasting or sautéing. Roasting vegetables like sweet potatoes or broccoli in a generous amount of avocado oil or animal fat adds significant calories and flavor. Adding a creamy element, such as using full-fat coconut milk in a curry or soup, is another effective strategy.

Conclusion: Thriving on AIP, Not Just Surviving

The challenge of how to eat enough on an AIP diet is real, but it is entirely manageable with the right approach. By shifting your focus from restriction to nutrient maximization, you can ensure your body is receiving the fuel it needs to heal and thrive. Embrace the abundance of high-quality proteins, healthy fats, and vibrant vegetables available to you. Strategic meal planning, frequent eating, and clever cooking methods will not only boost your calorie intake but also make the AIP journey a sustainable and satisfying one. Remember, this diet is about nourishing your body back to health, and that requires plenty of fuel. For more on the importance of nutrient density in healing, read this helpful resource The Argument For Nutrient Density.

What is the most calorie-dense food on the AIP diet?

Frequently Asked Questions

While it can be hard to name one single food, healthy fats like avocado, coconut oil, tallow, and lard are some of the most calorie-dense foods on the AIP diet. They provide significant energy in a small volume and are excellent for boosting caloric intake.

No, you do not typically need to count calories on the AIP diet. The emphasis is on consuming nutrient-dense, whole foods to support healing. Instead of counting, focus on eating to satiety with a wide variety of compliant foods, including plenty of protein and healthy fats.

To increase your fat intake on AIP, introduce healthy fats gradually. Start with small amounts of avocado, olive oil, and coconut oil, and slowly increase your portion sizes. If you have gallbladder issues, consult a healthcare practitioner about supplements that aid in fat digestion.

Yes, it is common to experience some initial weight loss on the AIP diet because many high-calorie foods like grains, legumes, and processed sugars are eliminated. If this is unintentional or a concern, focus on adding more healthy fats, starchy vegetables, and frequent, nourishing snacks.

Yes, snacking is encouraged on the AIP diet, especially if you find yourself getting hungry between meals. Healthy snacks that include protein and healthy fats, like beef jerky or avocado, can help maintain energy levels and prevent overeating at your next meal.

Make your meals more filling by ensuring each one contains a generous portion of protein, a source of healthy fat, and a large serving of non-nightshade vegetables. Utilizing cooking methods like roasting or adding creamy elements with coconut milk can also increase satiety.

AIP-compliant starchy vegetables include sweet potatoes, yams, cassava, and green plantains. These are excellent sources of carbohydrates for sustained energy and can be roasted, mashed, or made into chips or fries.