Episode 62: Meal Plan Makeover — Improving Energy and Satisfaction (Small Bite)

Many people start the Autoimmune Protocol with a clear understanding of the rules—what foods to include, what to avoid, and which phase they’re in. But knowing the rules and feeling well on AIP are not always the same thing.

In this Small Bite episode of the Autoimmune Wellness Podcast, Mickey Trescott introduces a new practical series called Meal Plan Makeover, where she walks through real-life AIP meal plans to explore what’s working, what might be getting in the way, and how small, strategic changes can dramatically improve energy, satisfaction, and sustainability.

Using a real (anonymized) three-day diet journal from a former client living with Hashimoto’s and rheumatoid arthritis, Mickey demonstrates how AIP can sometimes be applied too minimally—leading to under-eating, low energy, constant hunger, and meals that look “right” on paper but don’t feel supportive in the body.

This episode is not about perfection or criticism. It’s about learning how to apply AIP more strategically by focusing on protein balance, nutrient density, carbohydrates, flavor, and realistic capacity—so the protocol actually supports healing instead of creating new challenges.

In this episode, you’ll learn:

1. Why following the AIP rules isn’t always enough to feel your best
2. How under-eating and low variety can sneak in during Elimination
3. Why fatigue and constant hunger are common signs of undernourishment
4. How to build more balanced breakfasts and snacks on AIP
5. Why starchy vegetables are essential for energy and sleep
6. How smoothies can work—and where they often fall short
7. Simple ways to improve satiety without cooking more
8. Why seafood and protein variety matter for autoimmune health
9. How sauces and flavor boosters improve both enjoyment and nourishment
10. Why calorie restriction can backfire during the Elimination phase
11. Small, realistic changes that can make AIP feel easier and more sustainable

Resources:

AIP Foundation Series – Free 5-day email course with printable food lists, meal plans, and beginner guides.

The New Autoimmune Protocol (Book) – Updated research, practical tools, and meal plans for Core and Modified AIP (available for pre-order).

Episode Timeline:

00:00 – Introduction: why AIP implementation matters

02:18 – Introducing the Meal Plan Makeover series

04:10 – Debbie’s background and context

05:36 – Reviewing the three-day meal plan

06:43 – Where strategy (not effort) is missing

07:04 – Smoothies: strengths and protein gaps

08:31 – A protein-forward breakfast that works

09:10 – Why snacks need balance

09:55 – The missing piece: starchy vegetables

11:12 – Bringing in more seafood

11:54 – Flavor matters: sauces and satisfaction

12:55 – Protein variety and fullness

13:21 – Calories, weight loss, and Elimination

14:59 – The big-picture meal plan takeaway

15:43 – Simple experiments to try this week

16:57 – Submitting your own meal plan & wrap-up