Episode 77: How to Build a Nutrient-Dense Plate | Deep Dive

If you’ve spent any time learning about the Autoimmune Protocol, you’ve probably heard the phrase nutrient density come up again and again. But knowing that nutrient density matters—and actually putting it into practice—are two very different things.

Because when you’re in your kitchen, planning meals or staring into your fridge, the real question isn’t what is nutrient density? It’s: What does a nutrient-dense plate actually look like?

In this episode of the AIP Deep Dive series, Mickey breaks down how to build meals that consistently support healing, energy, and long-term health—without overcomplicating the process. She walks through both the science and the practical application, helping you move from theory into everyday implementation.

Mickey explores how macronutrients and micronutrients work together, highlights the most nutrient-dense food categories, and shares her own simple framework for planning meals that are nourishing, varied, and sustainable.

In this episode, you’ll learn:

1. Why nutrient density is foundational to healing diets
2. How macronutrients (protein, carbs, fat) support energy, metabolism, and immune function
3. Why protein is the anchor of a nutrient-dense plate
4. The role of carbohydrates in thyroid health, energy, and recovery
5. Why fat is essential for hormones, absorption, and satiety
6. What micronutrients are and why they drive healing at the cellular level
7. How phytonutrients and “eating the rainbow” support the microbiome and inflammation balance
8. Why fiber is critical for gut health and immune regulation
9. The role of fermented foods in increasing microbial diversity
10. How omega-3 rich seafood supports an anti-inflammatory gut environment
11. The truth about organ meats and other nutrient-dense traditional foods
12. How to think about nutrient density across a week (instead of perfecting every meal)
13. A simple 5-step framework for building nutrient-dense meals in real life
14. Why sustainability matters more than perfection when it comes to healing

Resources:

1. Episode 65: Nutrient Density Research Breakdown
2. The New Autoimmune Protocol (Book) – A practical guide to building nutrient-dense, flexible AIP meals for real life. Includes recipes, meal templates, and strategies for sustainable healing.
3. AIP Foundation Series – Free 5-day email course with beginner tools, food lists, and meal planning support.

Episode Timeline:

00:00 – Why nutrient density matters in practice

02:17 – Macronutrients overview: protein, carbs, fat

03:02 – Protein: needs, function, and why it anchors your plate

05:55 – Carbohydrates: energy, thyroid, and common misconceptions

07:48 – Fat: hormone support, absorption, and satiety

09:23 – Micronutrients: where healing really happens

11:20 – Phytonutrients and eating the rainbow

13:05 – Fiber and microbiome support

15:08 – Microbiome-supporting foods overview

15:36 – Fermented foods and microbial diversity

17:37 – Omega-3 seafood and inflammation balance

19:43 – Organ meats and nutrient density myths

22:00 – Bone broth and traditional foods

24:30 – How to apply this in real life

25:09 – Step 1: Start with protein

26:02 – Step 2: Plan vegetables and fruits

26:48 – Step 3: Add fermented foods

27:43 – Step 4: High-polyphenol smoothies

28:56 – Step 5: Simple meal templates

30:49 – Optional nutrient boosters

31:18 – Key takeaways and sustainability focus

Today I want to talk about something that sits at the heart of

sustainable healing and beyond, and more importantly, how to make it practical.

If you've listened to this podcast for a while, you've probably heard me talk

about nutrient density many times.

It's one of the core principles behind the Autoimmune Protocol and really behind

any healing oriented way of eating.

I've talked about why nutrient density matters, how those specific

nutrients help regulate the immune system, repair tissues, produce

energy and support the microbiome.

But knowing that nutrient density is important and actually putting it into

practice are two very different things.

Because when you're standing in your kitchen, planning meals, staring into

your fridge, wondering what to cook, the question isn't what is nutrient density?

It's what does a nutrient dense plate actually look like?

How do you build meals that consistently provide the nutrients your body needs

without making things overly complicated?

That's what I want to focus on today.

Welcome back to the Autoimmune Wellness Podcast.

I'm your host, Mickey Trescott.

Today's episode is another deep dive where we take one topic related to the

Autoimmune Protocol and really unpack it so that you can understand both the

science and the practical application.

In this episode, we're going to talk about how to craft a nutrient-dense plate.

We'll start by briefly looking at macronutrients.

That means protein, carbohydrates, and fats, and a few considerations

that can be especially important for people with autoimmune disease.

Then we'll move on to micronutrients and the foods that provide the most

nutritional value, including fiber rich plants, phytonutrients, fermented

foods, seafood, and some of the most nutrient-dense traditional foods.

And finally, I'm going to share how I actually apply this in my own kitchen,

how I think about planning my meals and building plates that are nourishing,

varied, and sustainable over time.

And before we get started, just a quick reminder.

This podcast is for informational and educational purposes only and

is not intended as medical advice.

Make sure to consult your qualified healthcare provider before making any

changes to your diet or treatment plan.

All right, let's get into it.

So let's start with macronutrients.

When we talk about building a nutrient-dense plate, a good

place to begin is with the big categories of nutrients that

make up most of our calories.

Those are going to be protein, carbohydrates, and fat.

Now here's something important to understand right away.

The Autoimmune Protocol isn't really a macronutrient diet.

It doesn't prescribe a specific ratio of protein, carbs, and fat the way

that a lot of other ways of eating do.

So it's not inherently high carb, low carb, high fat, or

ketogenic, but that doesn't mean that macronutrients don't matter.

They actually matter a lot.

And understanding them helps you build meals that actually support your healing,

your energy, and your long-term health.

So let's start with protein.

Protein is probably the macronutrient that I think about the most

when I'm planning my meals.

The official recommended dietary allowance, or RDA for protein is 0.8

grams per kilogram of body weight per day.

So to figure that out for yourself, you're going to take your weight, convert

it to kilograms if you use pounds, and then you're going to multiply it by 0.8.

But most researchers agree that this number is really just the minimum amount

needed to prevent deficiency, not the amount that supports optimal health.

A better, and this is really, we can get in the weeds here about the research,

but just about everybody agrees that that better baseline for most adults is closer

to 1.2 grams per kilogram of body weight.

And in certain situations, protein needs can be even higher.

For example, during periods of deep healing, illness, recovery, or when

you're doing a lot of strength training, trying to maintain muscle mass as you age.

I have personally seen this play out over the years in my own journey,

when I was in my deepest phase of healing, I naturally gravitated

towards a higher protein intake.

My body seemed to really need those building blocks as I repaired from

all of that damage of celiac disease, I had been vegetarian for a long

time, and then later on as my health stabilized, I stopped paying as much

attention to protein for a few years.

But more recently, as I've started strength training more regularly

and I'm heading into perimenopause, protein has become a priority again,

because maintaining muscle mass and supporting bone density becomes more

important as we age, and protein plays a really big role in that.

So in general, why is protein so important?

It comes down to amino acids.

Amino acids are the building blocks that your body uses to

construct and repair tissues.

They're used to build muscles, make enzymes, hormones, neurotransmitters,

and even those immune system molecules.

Your immune system in particular relies heavily on protein; antibodies,

signaling molecules, and many aspects of immune regulation depend on

having enough amino acids available.

Protein also plays a critical role in maintaining muscle mass, which becomes

especially important as we get older.

Muscle is metabolically active tissue and maintaining it supports our metabolism,

blood sugar balance, and bone health.

So when you're building a nutrient-dense plate, protein is often the anchor

that everything else is built around.

And I want to make one quick note here for people following Modified AIP

who are vegetarian, it is absolutely possible to meet your protein needs

without eating meat, but it can take a little more intentional planning.

In those cases.

I sometimes recommend tracking protein intake for a short period of

time just to make sure that you are consistently meeting your body's needs.

Next, let's talk about carbohydrates.

One misconception that comes up frequently is the idea that

AIP is a low carbohydrate diet.

That is absolutely not true.

AIP doesn't prescribe a specific carbohydrate intake, and in practice

there's a very wide spectrum of what people feel best on.

Some people thrive on a moderate carbohydrate intake, while others

do better with a little bit more.

Carbohydrate rich foods like fruit, root vegetables and certain starches

can be incredibly nourishing.

Many of them are also high in fiber and phytonutrients, which play

a major role in supporting the microbiome and reducing inflammation.

There are also certain populations that often do better with a

higher carbohydrate intake.

Athletes, for example, rely on carbohydrates to fuel their

performance and recovery.

Anyone who is pregnant or breastfeeding typically have

higher energy needs overall.

Children need carbohydrates to support growth and development, and people

who are underweight or recovering from illness often benefit from

additional carbohydrates as well.

There's also an important thyroid connection here.

Insulin plays a role in the conversion of thyroid hormones from that storage

form of T4 into the more active form T3.

So for some people, particularly those who trend towards hypothyroidism,

very low carbohydrate diets can actually make those symptoms worse.

If someone notices that they feel more fatigued, colder, or more sluggish, when

they dramatically cut their carbohydrates, that can sometimes be a sign that their

body does better with a little bit more.

I have personally observed over the years that most people tend to go a little

too low when it comes to carbohydrates, and this is often accidentally, just

because of all the foods that are cut out during the elimination phase.

So if you're feeling more tired on AIP, it might be something for you to think about.

And finally, let's talk about fat.

When I think about fat in the diet, the concern is more about meeting those

minimum needs rather than maximum targets.

Humans need a certain amount of fat to support basic physiological

functions, and in general, about 20% of your calories is considered a

reasonable minimum for most people.

Many of us are going to be getting much more than that.

Fat plays several critical roles in the body.

It's required for hormone production.

It's a major component of cell membranes, and it helps your body absorb

fat-soluble vitamins like A, D, E, and K, which are absolutely critical.

Fat also slows gastric emptying, which helps regulate blood sugar and keeps

you feeling satisfied after meals.

And honestly, fat makes food taste good.

It adds richness and flavor that makes meals more enjoyable and sustainable.

That said, people can vary quite a bit in how they tolerate different

types of fats and amounts of fat.

Some people digest olive oil and avocado really well.

Others feel better including more animal fats like tallow lard or duck fat.

And some people with digestive challenges find that high fat

meals just don't sit well for them.

So this is one of those areas where paying attention to your own

digestion and energy levels can help guide what works best for you.

So those are the big macronutrient categories.

They provide the structural foundation of a meal, and like you learned, there isn't

really specific guidance for what you're looking for in each of those categories,

but there's a pretty big range of what you might use to construct your plate.

So now that macronutrients are covered, micronutrients are actually where the

real magic of healing diets begin.

Micronutrients include vitamins, minerals, fiber, and phytonutrients.

These are the nutrients that your body needs in smaller amounts, but

they are absolutely essential for your body to function properly.

Every cell in your body relies on vitamins and minerals to carry

out basic processes like producing energy, repairing tissues, regulating

hormones, and managing immune activity.

Nutrients like vitamin A, vitamin D, zinc, selenium, iron, magnesium

all play direct roles in immune regulation and inflammation control.

And this is one area specifically where the Autoimmune Protocol really shines.

We have research showing that when people switch to an AIP style

diet, their intake of vitamins and minerals increases dramatically.

In one study conducted by researchers in Poland, participants following an

AIP diet saw large increases in nutrient density, including a fivefold increase

in betacarotene, more than a 50% increase in fiber intake and significant increases

in vitamin and mineral consumption, including big jumps in vitamins A and C.

If you want to revisit my analysis of that study, be sure to check out episode

65, which aired not too long ago.

So when we say that AIP is a nutrient dense approach, that's

not just theoretical, we actually see it reflected in the data.

Instead of getting lost in long lists of individual nutrients, I find it much more

helpful to think about micronutrients in terms of food categories.

Because when you consistently include the right types of foods, you naturally

get those vitamins, minerals, and plant compounds your body needs.

And one of the most important categories here is colorful plant foods.

Plants contain thousands of compounds called phytonutrients or plant chemicals.

These aren't technically vitamins or minerals, but they play incredibly

important roles in human health.

Many phytonutrients act as antioxidants.

Others influence immune signaling, help regulate inflammation,

support detoxification pathways, and feed beneficial gut bacteria.

And one of the easiest ways to think about phytonutrients is through color.

Different colors and plants represent different families

of these beneficial compounds.

For example, deep red and purple foods like berries are rich and polyphenols

that help support the microbiome and protect against oxidative stress.

Dark leafy greens like spinach, kale, and chard, provide folate, magnesium,

calcium, and carotinoids that support immune health and cellular repair.

Turmeric contains curcumin, which has been widely studied for

its anti-inflammatory effects.

Bitter greens like arugula and dandelion greens contain compounds that support

digestion and liver detoxification.

Fresh herbs like parsley, cilantro, basil, and dill are also surprisingly

rich in antioxidants and micronutrients, even though we tend to use them in

smaller amounts as garnishes in food.

And foods like sprouts and microgreens are really incredibly nutrient dense

because they represent the earliest stage of plant growth, when nutrient

concentrations are naturally high.

So one simple strategy for improving micronutrient intake is to aim for

color and variety in your plant foods.

Eat the rainbow, not as this rigid rule, but as a guiding principle.

The more variety you include, the broader the range of beneficial

compounds you provide in your body.

Another incredibly important category here is fiber.

Fiber is technically a carbohydrate that our bodies can't even digest,

but it plays a huge role in digestive health and microbiome balance.

There are two main types of fiber that we talk about.

The first is soluble fiber, and the second is insoluble fiber.

Soluble fiber dissolves in water and forms this gel-like

substance in the digestive tract.

It helps regulate blood sugar, support cholesterol balance, and

feed beneficial gut bacteria.

Now insoluble fiber, it doesn't dissolve in water, it adds bulk to

stool and helps keep things moving through the digestive system.

Most whole plant foods contain a mix of both types of fiber, which is

why a variety in fruits, vegetables, and plant foods is so important.

For most adults, a good general target for fiber intake is somewhere

around 25 to 35 grams per day.

And fiber plays a huge role in supporting that microbiome.

When beneficial bacteria ferment certain types of fiber, they

produce compounds called short chain fatty acids, including butyrate.

These compounds nourish the cells of the gut lining, regulate immune

activity, and help maintain the integrity of the intestinal barrier.

So when we talk about feeding the microbiome, fiber is

really the primary fuel source.

Now, I also want to address a misconception that comes up sometimes

when people start focusing on fiber.

There's also this assumption that raw vegetables are automatically

better or contain more fiber, but that isn't necessarily true.

In many cases, cooking vegetables can actually make the fiber a little bit

different and nutrients more accessible.

Cooking helps break down tough plant cell walls, which allows both your

body and your gut microbes to access the nutrients inside more easily.

So if you're somebody that finds large amounts of raw vegetables

difficult to digest, it doesn't mean that you're doing anything wrong.

Lightly cooking vegetables like roasting, steaming, sauteing, can

often make them much easier to tolerate while still providing

plenty of fiber and micronutrients.

So colorful plant foods, vitamins and minerals, phytonutrients and

fiber, all play major roles in building a nutrient dense plate.

But there are a few additional food categories that are also incredibly

powerful when it comes to supporting immune health and the microbiome.

Things like fermented foods, Omega-3 rich seafood, and some traditional foods

that are exceptionally nutrient dense.

So next, let's talk about those foods and how they fit into the bigger picture.

The first group of foods that can actually play a very powerful role in building a

nutrient-dense plate are fermented foods.

These are foods that have been transformed by beneficial microbes

through the process of fermentation, and when we eat them, we're not just

getting nutrients from the food itself.

We're also getting live microbes and microbial metabolites that

interact with our gut ecosystem.

Examples include things like sauerkraut, fermented carrots or beets, coconut

yogurt, kombucha, water keffir, and kvass.

These are all foods that can fit easily into an AIP style diet.

Now, one practical tip I always like to share with fermented foods is

to think of them less like a side dish and more like a condiment.

You don't need these huge amounts to get benefits.

A small scoop alongside a meal can go a long way.

For example, I might add a spoonful of sauerkraut to a bowl of soup,

fermented carrots to a salad or coconut yogurt to a smoothie or a dressing.

Those little additions introduce beneficial microbes and compounds

that help support the gut ecosystem.

And interestingly, we actually have some very compelling research on

fermented foods and the microbiome.

A clinical trial published in Cell compared two different diet interventions,

one that significantly increased dietary fiber from food and one that significantly

increased fermented food intake.

What researchers found was that the group eating more fermented foods

experienced significant increases in gut microbial diversity and reductions

in inflammatory markers, while the high fiber group didn't see the same increase

in diversity during the study period.

I'll link to the study in the show notes if you want to check it out.

Now, this result doesn't mean that fiber isn't important.

We already talked about how essential it is for feeding gut bacteria, but

it does highlight that fermented foods can play a unique role in expanding

the diversity of the microbiome.

And microbial diversity is one of the strongest indicators that we have of

a resilient, healthy gut ecosystem.

Another category of foods that deserves special attention when we're

talking about nutrient density and gut health is Omega-3 rich seafood.

Omega-3 fatty acids, particularly EPA and DHA, are well known for

their anti-inflammatory effects.

But researchers are also discovering that they influence the microbiome

in several interesting ways.

Omega-3s appear to help shape composition of gut bacteria, support beneficial

species, and increase the production of compounds like short chain fatty

acids, which again help nourish that gut lining and regulate immune activity.

They also help maintain the integrity of the intestinal barrier and reduce

inflammatory signaling in the gut environment, which creates conditions

that allow beneficial microbes to thrive.

The best food sources of Omega-3s are fatty fish, especially

salmon, sardines, and mackerel.

These fish are incredibly nutrient dense.

They provide not only omega-3s, but also vitamin D, selenium,

and high quality protein.

And one of the things I always like to remind people is that

this doesn't have to be expensive.

Tinned fish like sardines or mackerel, are actually one of the more affordable

nutrient dense foods you can buy.

They're shelf stable, they're easy to keep on hand and incredibly rich in nutrients.

And for people who don't eat seafood, there are also algae based Omega-3

supplements, which provide that DHA and EPA derived directly from

marine algae, the original source of these fats in the ocean food chain.

So fermented foods help introduce beneficial microbes and support microbial

diversity, omega-3 rich foods help create anti-inflammatory gut environment

and support beneficial bacteria, and together with fiber and phytonutrient rich

plants, these foods create the foundation for a microbiome that is resilient,

diverse and supportive of immune health.

But there are a couple of other traditional foods that are

also worth mentioning when we talk about nutrient density.

Foods that pack an extraordinary amount of vitamins and minerals

into a very small serving.

The next group of foods are organ meats, sometimes called offal.

And if you've been around the AIP community for a long time, you probably

know exactly where I'm going with this.

In the early days of AIP, organ meats, especially liver, almost

took on this mythical status.

There was a sense in the community that if you were really serious

about your healing, you had to be eating liver regularly.

And I want to reassure everybody listening, that

is absolutely not required.

You can build a nutrient dense diet without ever eating organ meats

if you truly don't enjoy them.

But there is a reason that liver has gotten so much attention in the

nutrition world, and that's because it just is incredibly nutrient dense.

It contains very high levels of vitamin A, which is critical for immune

regulation, maintaining healthy skin and mucosal barriers, and supporting vision.

It's also rich in B vitamins, especially B12 and folate, which

are essential for energy production and nervous system function.

And it provides a highly bioavailable form of iron and copper, which are

important for oxygen transport, immune function, and cellular metabolism.

So nutritionally speaking, liver really is one of the most concentrated sources

of vitamins and minerals that you can eat.

Now, personally, my relationship with organ meats has evolved

quite a bit over time.

Before I started AIP I was actually vegan for several years, so the idea of eating

liver was a pretty big leap for me.

But over time I experimented with it and I found that when

I included it occasionally, I genuinely felt really good.

These days, I still make a batch of liver pate about once a month, portion

it into small jars, and I keep it in the freezer so I can thaw it when I want it.

And if you're curious to give it a try, I will link my favorite

recipe in the show notes.

It's been on my website now for over a decade, and it has hundreds

of comments from readers who were genuinely surprised about how much

they actually liked the flavor.

Another interesting thing about liver is the cost comparison, and this is kind

of where I put on my super nerd hat.

Liver is actually one of the most affordable nutrient

dense foods you can buy.

In many places you can find raw liver for about $5 per pound,

and that's even organic and grassfed from the farmer's market.

Sometimes you can find it even less.

Now compare that to desiccated liver supplements, which

are very popular right now.

They're just dehydrated liver in capsule form.

Now, a typical bottle might provide about one gram of desiccated liver

per day for 30 days, and those bottles often cost around $25.

But when you do the math, one pound of fresh liver, which is about 454

grams, which is going to become roughly 110, 130 of desiccated liver

once all of that water is removed.

That means a single pound of liver is roughly equivalent to four or

five bottles of those supplements.

So if each bottle costs about 25 bucks, that would be somewhere around

a hundred to $125 worth of supplements.

Compared to about $5 for the whole food.

So supplements can absolutely be convenient and for some people they may

be a good option, but pound for pound preparing liver as food is dramatically

more economical and provides that same incredible nutrient density.

Again, this is completely optional, but if you are open to experimenting

with it, liver can be a very powerful addition to your nutrient dense diet.

Another traditional food that often comes up in conversations about

nutrient density is bone broth.

Bone broth has been used in traditional cuisines all over the world, and it

provides a combination of minerals and amino acids that support

connective tissue and gut health.

When you simmer bones slowly over time, minerals like calcium,

magnesium, and phosphorus are released into that broth, along with

lots of amino acids, predominantly glycine, proline, and glutamine.

These compounds are involved in things like collagen production,

tissue repair, and maintaining the integrity of the gut lining.

But one of the things I like most about bone broth is it's very easy

to integrate into your daily cooking.

You can use it as the base for soups and stews.

Add it to sauces, cook vegetables in it, or even just sip it as a warm drink.

I like to make a big batch every couple weeks using leftover bones and

vegetable scraps, and then I freeze it in jars or silicone trays, so

it's easy to pull out when I need it.

You can also purchase bone broth if making it yourself doesn't fit your schedule.

Either option works.

The key point is that it's a simple, traditional food that adds additional

minerals, amino acids, and collagen supporting nutrients into meals

that you might already be cooking.

We talked about macronutrients, micronutrients, fiber, phytonutrients,

fermented foods, omega-3s, and some of the most nutrient dense traditional foods.

But now you're probably thinking, how do you put this all into practice?

Because nutrient density can sound complicated when you're just listing

all of these nutrients in food categories like I have just done.

But in reality, it doesn't require exotic ingredients, complicated meal

plans or perfectly engineered plates.

For me, the way this becomes practical is by thinking about it over the

course of a week rather than trying to perfect every individual meal.

And the way I do that is by following a few simple steps.

Step one is to start with protein.

The first thing that I am ever thinking about when I am planning my meals

for the week is going to be protein.

Protein is going to anchor the meal.

And once I know what my protein sources are, the rest of the

plate tends to fall into place.

Most weeks I will plan a rotation of proteins that might include things like.

Chicken, beef, salmon, and often some tinned fish like sardines

or mackerel sprinkled in.

Those shelf stable options are incredibly convenient and very nutrient dense.

And then batch cooking protein makes things a lot easier, so I

might roast a whole chicken, cook a batch of beef patties, or bake a few

pieces of salmon that can be used in different meals throughout the week.

When my protein is already cooked, it's much easier to assemble quick

meals that still meet nutrient needs.

Step two, plan vegetables and fruits.

Next, I think about variety in plant foods.

Earlier we talked about the different categories of fruits and

vegetables that provide different micronutrients and phytonutrients.

So across the week I try to rotate through categories like leafy

greens, root vegetables, berries and other fruits, sometimes tropical

fruits, mushrooms, and other fungi, and occasionally sea vegetables.

The goal isn't to eat every category every day, it's just to create variety

across the week, so you're naturally getting a wider spectrum of nutrients.

That might look like roasted root vegetables with dinner one night,

berries on your breakfast, leafy greens in a salad, mushrooms in a soup, or

citrus or tropical fruit as a snack.

Step three, add fermented foods.

Another simple habit I try to maintain is including fermented

foods at least once per day.

Again, doesn't need to be complicated.

I usually think of fermented foods as a condiment.

Like I said before, a scoop of sauerkraut or fermented carrots can go a long way.

I might add this to a tuna or a chicken salad, stir them into

a soup or a stew, or serve them alongside roasted vegetables or meat.

Another really useful trick is using the juice from fermented vegetables.

That brine is full of flavor and beneficial microbes, and it can be

used to make a quick salad dressing.

You can also use things like coconut yogurt to make creamy

dressings or sauces that add both probiotics and richness to a meal.

Those little additions are a really easy way to support that microbiome diversity

without adding a ton of extra work.

Step four, high polyphenol smoothies.

Another place that I like to incorporate nutrient-dense foods is smoothies.

And I'll be honest, for a long time I actually discouraged smoothies.

I was concerned that they could turn into basically this fruity sugar bomb without

enough protein or fat to balance them out.

But over time, I've started to see how helpful they can be when you build them

with the right macronutrient balance.

For me, that means a few key elements.

First at least 30 grams of protein.

This is a lot easier now with modified AIP because plant proteins like

pea or hemp work well in smoothies.

Next, I like to add coconut yogurt, which brings both probiotics and

creaminess, a little bit of fat.

Then I like to start with a base of polyphenol-rich juices.

I usually use cranberry or pomegranate juice, and then I'll add a little bit

of fruit, like banana and blueberries.

And if you're on modified AIP, adding a scoop of sunflower seed

butter is a great way to add healthy fat and improve satiety.

When you build smoothies this way, with enough protein, fat, and fiber, they

can actually be a very effective way to deliver a lot of nutrients in one meal.

Step five, simple meal templates.

Another thing that makes nutrient-dense eating easier is having a few simple meal

templates that you return to regularly.

For example, breakfast for me is often protein oats.

Now this includes gluten-free oats, which are a reintroduction for me, along with

pea protein, seeds like flax and walnuts.

If you're in the elimination phase and can't do oats, I actually have a recipe

for a buckwheat protein oats in my upcoming book that can be batch cooked

ahead for those who are on modified AIP.

Then I like to add some seasonal fruit, so the toppings rotate through the year.

For lunch or dinner I very often eat a large salad.

Salads are one of the easiest ways to create a lot of variety on one plate.

The base might be something like romaine or baby greens, spinach,

arugula, or massaged kale.

Then I add vegetables like onions, leeks or roasted root vegetables.

And if you're somebody who doesn't tolerate a lot of raw vegetables,

you can absolutely build salads with mostly cooked vegetables.

Roasted squash, sauteed mushrooms, roasted carrots, cooked greens,

these all work beautifully in salads.

The protein is usually something that I've batch cooked, like I said

before, roasted a chicken, some beef patty, meatballs, maybe salmon

or a tin of sardines or mackerel.

And if I have them, I'll add things like fresh herbs, microgreens or

avocado, or even some seeds to the top.

My other meal is often something brothy and nourishing, like a soup or a stew

made with meat broth and vegetables.

This is a great place to use warming spices and herbs like

turmeric, ginger, garlic, all which bring additional phytonutrients

and anti-inflammatory compounds.

And this is also where I often stir in that scoop of fermented

vegetables, coconut yogurt, or microgreens, right before serving.

Next, there are a few foods that I think of as occasional nutrient boosters.

These aren't necessarily things that I eat every day, but they help round out

the nutrient density of my diet over time.

Things like liver, kombucha, shellfish like oysters or mussels,

or extremely seasonal fruits that are only available for a short period,

I'm thinking things like figs.

These foods can add unique vitamins, minerals, beneficial compounds

that further diversify the diet.

So as we wrap up, I want to zoom out for a moment.

When we talk about crafting a nutrient-dense plate, it can sound like a

lot of information that you're processing.

We've covered macronutrients, micronutrients, fiber, phytonutrients,

fermented foods, Omega-3s, and some of the most nutrient-dense traditional foods.

But the goal isn't to track all of those nutrients or build these perfect meals.

You guys have already heard me say this is so not about perfection.

A nutrient-dense plate is really about consistently giving your

body the building blocks it needs.

And if you remember, just a few core ideas from this episode, let it be these.

First, prioritize protein.

That protein provides the amino acids your body needs to repair tissue, maintain

muscle mass, and support immune function.

Second, eat a wide variety of plant foods.

Different fruits, vegetables, herbs, and spices, provide different vitamins,

minerals, fiber, and phytonutrients that support everything from the

microbiome to cellular repair.

And third, include microbiome supportive foods regularly.

That means fiber rich plants, fermented foods, and omega-3 rich seafood.

When possible, those three principles alone will get you very far.

And the most important thing to remember is that healing diets work best when they

are both nutrient dense and sustainable.

They need to fit into your real life.

Meals should be satisfying, flexible, and enjoyable, not something

that feels rigid or overwhelming.

If you're looking for more ideas on how to build meals this way, my newest cookbook,

the New Autoimmune Protocol, was designed specifically to help make this easier.

It includes a wide range of recipes that focus on nutrient density,

flexible AIP approaches and meals that are practical for everyday life.

And right now, the pre-order community is open and I am gathering with

everybody ahead of the book release.

We're about to have our very first live Q and A where I'm going

to answer all of your questions just for people in the community.

So if you'd like to join us, you can head over to theautoimmuneprotocol.com/preorder

to get all of the details and the exclusive goodies

that I have for you there.

And with that, thank you so much for listening.

If you enjoyed this deep dive episode, please consider sharing it with

someone who might find it helpful, and I will see you next time on

the Autoimmune Wellness Podcast.