Autoimmune Menu Planner

autoimmune finalAre you following Dr. Kharrazian’s Autoimmune diet protocol?

If so, these menu planners are custom tailored to follow Dr. K’s protocol for autoimmune issues such as autoimmune hypothyroidism.

All recipes in these menus are free of the following foods:

  • Dairy
  • Grains
  • Wheat
  • Gluten
  • Soy
  • Sugar and most other sweeteners (only low-glycemic fruit and stevia are used in the menu)
  • Eggs
  • Tree Nuts and peanuts
  • Seeds (no pumpkin, sunflower, or sesame seeds)
  • Nightshade Veggies (potatoes, eggplant, tomatoes, hot peppers, bell peppers)
  • Starches (quinoa, amaranth, potatoes, yams, sweet potatoes, and parsnips)
  • Legumes and beans
  • Corn
  • Pork
  • Mushrooms
  • Alcohol
  • Preservatives, MSG, canned and processed food

Each week of the Autoimmune menu planners includes:

  • Recipes for 4 delicious dinners
  • Recipes for 4 complementary side dishes
  • Recipes for 1 breakfast entrée and side dish
  • One snack recipe
  • One dessert recipe a week to compliment your meals
  • An organized shopping list for the entire week

All menus include the following:

  • Easy to follow recipes for each dish
  • An organized shopping list for the entire week
  • Nutritional information is included in all recipes.
  • Recipes focus on using fresh produce and whole foods.
  • Family-friendly recipes!

More details:

  • Customize any menu planner to your needs.
  • Every recipe uses real, whole foods: fresh vegetables, protein such as poultry, fish and red meat, coconut and some low-glycemic fruits.
  • Easy to follow recipes for each dish
  • Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
  • Kid-friendly tips for some recipes.
  • Ideas for substituting main ingredients in some recipes
  • Nutritional information is included in all recipes.
  • Many recipes are family-friendly

BONUS recipes and info:

In addition to the dinner and dessert recipes, you will also receive the following “Basics”, which will give you a strong foundation for future cooking:

  • Homemade sauerkraut
  • Lacto fermented ginger carrots
  • Chicken broth
  • Beef bone broth
  • No-waste Chicken Broth
  • Two recipes for making coconut milk
  • Ginger tea
  • Coconut yogurt
  • Cabbage wraps
  • Detox juice

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Order the Autoimmune Menu Planners:

These menu planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Get a FREE sample menu planner:

Become a Heart of Cooking member and…

Save time – no more searching for new and interesting recipes to feed you family

Save money – no more impulse buying because you have a shopping list for the whole week

Eat delicious food – no more “getting by” with tasteless frozen meals

Eat healthier – by eating homemade foods made from whole ingredients

Spend more quality time with you family – no more waiting for your dinner table at a restaurant

Eat a variety of foods – no more eating the same meals every week

Have less stress in your life – no more trying to figure out what to cook at the last minute

Have less shopping trips – no more running to the store for forgotten ingredients

Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.

Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

Here are just a few of the great recipes you will receive in the Autoimmune Menu Planners:


  • Turkey or Chicken Sausages
  • Pumpkin Breakfast Cookies
  • Apple Cinnamon Coconut Pancakes
  • Coconut yogurt
  • Spinach Breakfast Burritos
  • Beef Sausage
  • Coconutty Bowl with Fall low-glycemic Fruits
  • Butternut Squash Hashbrowns


  • Chicken Zucchini Noodle Soup
  • Beef Meatballs and Nightshade-free Marinara Sauce with Spaghetti Squash
  • Coconut Fried Chicken
  • Moroccan Chicken with Carrots
  • Shepherd’s Pie with Mashed Butternut Squash
  • Nightshade-free Chicken Tacos
  • Asian Style Stuffed Cabbage with Turkey
  • Coconut Seafood Soup
  • Shepherd’s Pie with Mashed Cauliflower
  • Mexican Butternut Squash and Chicken Soup
  • Savory Turkey Burgers
  • Chicken and Veggie Stir Fry
  • Coconut Chicken Curry


  • Cauliflower Rice
  • Saffron Cauliflower Rice with Peas
  • Get Well Soup
  • Butternut Squash Fries
  • Roasted Broccoli
  • Guacamole
  • Cucumber Daikon salsa
  • Cauliflower Leek Soup
  • Carrot Ginger Soup
  • Celery Root Fries
  • Beet Salad
  • Squash Noodles
  • Simple French Onion Soup


  • No Nut Baked Apples
  • Vanilla Coconut Cream Candy
  • Simple Baked Pears
  • Pear Pudding
  • White Hot Cocoa


  • Carrot Chips
  • Zucchini chips
  • Beet Chips
  • Beef Jerky
  • Kale chips

Here is the lineup for the Autoimmune Thanksgiving Menu Planner:

  • Apple Turkey Sausages
  • Spaghetti Squash Hashbrowns
  • Breakfast Pumpkin Cookies (fruit-sweetened)
  • Apple Cinnamon Coconut Pancakes (Egg-free)
  • Roasted Turkey
  • Mashed Cauliflower with Rosemary and Garlic
  • Cornish Hens with Apple Gravy
  • Cranberry Jello (Fruit Sweetened)
  • Salmon with Charmoula Sauce (nightshade-free)
  • Roasted Brussels Sprouts with Bacon and Onions
  • Butternut Squash and Creamed Spinach Gratin
  • Roasted Asparagus
  • Apple Pie with Coconut Apple Crust
  • Autoimmune Pumpkin Pie or Custard
  • Autoimmune Berry Pie
  • Coconut Pie Crust (nut-free)

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Order the Autoimmune Menu Planners:

These menu planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!







receive a free planner

Receive a FREE MENU PLANNER for your chosen diet PLUS the first 11 pages of my e-book Substitutions for Allergy-Free Cooking

get your free menu planner


  1. Will your autoimmune diet recipes contain many that will give me the protein intake I need for diabetes II? Have been GF/DF 8 yrs but used nuts/seeds for snacks.
    Thank you,

  2. Hi Brooke,
    The protein on these menus will come primarily from meat and the snacks that I have are either veggie, fruit or coconut based as well as some meat based like beef jerky.

  3. Judi selset says:

    Hi Sarah
    like many of the folks I’ve a number of health issues going on besides Hashimotos with a tsh of 58.04 that is contributing to my memory decline, high cholesterol and pacemaker with Afib and I take warfarin. Warfarin is a dance because I need to keep my vitamin K fairly low which is dicey due to osteoporosi. Consistency is the key so every night I have 1 1/2 cups of head lettuce (lowest leafy greens) with grated carrot/radishes/green olives.. Which I’ve been doing for one year.. It’s getting old but I have to be consistent. On the AIP program I ate tons of greens at all meals. Now I’m lost as I had to limit the greens and eating has become a problem for me as most diets have lots of green veggies in them which is not good for me. Do most of your recipes use greens and veggies high in vitamin k? Trying to figure out meal plans for breakfast is really tough.. Don’t know what to eat.. I am interested in your program but don’t want to spend the money if most of your menus are high in vitamin K.. I don’t mean to be rude but I’ve spent lots of money trying to find my way with frustrated success.

  4. Please forward the free 1 week Autoimmune Menu Planner. Is it possible to send it free of goitrogens?

  5. I am also sensitive to apples bananas avocados cauliflower zuchini and broccoli. Will this make these menus difficult to use?

  6. HI Amanda,
    I don’t use bananas in these menus. As far as the other foods, I do use apples quite a bit in the desserts but you could use pears to substitute very easily. The other foods could either be deleted from the menu or substituted with another veggie depending upon what the recipe is. For example, if the recipe is Shepherd’s Pie with Mashed Cauliflower, you could used mashed butternut squash instead.

  7. Hi! I am looking for a leaky gut repair diet menu. Do you have menu’s for this, in particular?


  8. Are there vegan adaptations? And suggestions?

  9. Hi Elaine,
    No I’m sorry I don’t have vegan adaptations for these menus and recipes because most protein vegan foods are not allowed on this diet.

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