Come hang out with me in the Ladies Who Meditate Facebook community!

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • About
  • Guided Meditations
  • Meditation Tips
  • Free Challenge
  • Programs
    • Meditation for Weight Loss Program
    • 30 Day Meditation Challenge

Flaxseeds and Fairytales

Find your Healthy, Happily Ever After

Eating Out on the AIP Diet

January 26, 2018 by Alyssa Reynolds 5 Comments

Share18
Tweet
Pin6K
Flip
Share
Email
6K Shares

Have you ever heard of the Autoimmune Protocol Diet (AIP)?  It’s one of the strictest diets out there, but a lifesaver for many people diagnosed with autoimmune disease.  One of the toughest things about AIP is eating out, so I wrote this post in order to help those on the AIP diet stick to the rigorous guidelines, while still participating in the social and entertainment aspects of dining out.  Yes, you can stick to the diet and enjoy eating out—you just need a few tips and tricks!  Here’s what I picked up from dining at a Mediterranean mezze restaurant while on AIP.

Olive oil, lemon, and fresh herbs for eating out on the AIP Diet at a Mediterranean Mezze RestaurantThis post contains affiliate links.  I only post links to products I completely trust and highly recommend.  Please see full disclosure here.

The Autoimmune Protocol Diet (AIP) is tough!  No nightshades, nuts, seeds, eggs, grains, legumes, gluten, sugar, alcohol, or dairy?  Yikes!  Phase 1 AIP requires a superhuman-like discipline.  Superhero name: AIP Girl.  Superpower: the ability to heal the body through food.  Seriously though.  Anyone who follows AIP deserves superhero status.  It’s not easy, but it’s worth it in the end!

Oftentimes, on very strict diets, people are afraid to dine out because they’re worried there won’t be anything for them to eat.  They turn down invitations from friends to go out to dinner or stop visiting their favorite restaurants.  This can lead to feelings of deprivation and depression, which certainly aren’t healthy emotions.

While I was on the AIP diet, I searched the internet for tips on how to dine out on AIP and I didn’t really find much.  So, I decided to experiment on my own and share my findings with you!  While you shouldn’t make a habit out of eating out on AIP (the most nutrient dense foods are still going to be the ones you cook yourself), you should definitely be able to eat out on occasion without worrying that you’ll hurt your progress.  Enjoying a meal out every once in a while is part of living a happy, healthy, and balanced life.

This post is about my experience with eating out on AIP at a Mediterranean mezze restaurant in my neighborhood.  Although the example below is from a Mediterranean restaurant, you can use the same general principles, questions, and tips to enjoy AIP food at any restaurant. This is a very long and meaty post, but I really wanted to share all my knowledge and experience with eating out on AIP so you can have enjoyable dining experiences too!  Enjoy!

IMPORTANT UPDATE: Due to the popularity of Eating Out on the AIP Diet, I am now offering a free wallet sized printable cheat sheet so you can take these guidelines on the go! Grab a free PDF Download of the Eating Out on AIP Cheat Sheet (Wallet Sized) by signing up for my newsletter below. (I’ll never spam you plus I’ll send you lots of awesome AIP freebies, gifts, and tips!)

>> ENTER THE FREE WELLNESS LIBRARY <<

P.S. Check out ShopAIP for the best 100 % AIP compliant products!  Every product at ShopAIP is elimination phase compliant, so there’s no guesswork.  Follow this link here and use the code SHOP to get 10 % off your first purchase!

Here are the general guidelines for eating out on AIP, so you can refer back to them:

  1. Look at the menu ahead of time and determine a few dishes that could be prepared according to AIP diet restrictions.  You can even call the restaurant ahead of time and explain the restrictions to see if they’re willing to accomodate.
  2. When you get to the restaurant, clearly describe your dietary restrictions to the waiter or manager.  Be assertive and explicit with your requests (but politely and with a smile of course! 😃)
  3. Make sure the waiter or manager checks with the kitchen to make sure the food can be prepared to your specifications.  The kitchen is preparing your food so it’s pertinent and they understand your restrictions.  Be on the lookout for “hidden” non-AIP compliant ingredients such as seed oils (particularly canola oil), soybean oil, nightshade spices (paprika, cayenne, etc), and seed spices (carraway, cumin, etc.)
  4. Double check when the food arrives at your table to make sure it was prepared correctly.
  5. After this, let go and enjoy the meal.  You did everything you could to make sure it was safe and AIP compliant.  No use spending the whole meal second guessing, right?
  6. Remember to thank the waitstaff, manager, and kitchen for accommodating you.  It’s a nice thing to do and encourages them to continue to accomodate you and others on special diets in the future.

 

Want to take these tips with you? Download my free Eating Out on AIP Cheat Sheet! This wallet sized cheat sheet fits perfectly in your purse or pocket and is filled with all the information you need to eat out safely on AIP. Grab the free printable here!

 
Check out my other helpful AIP posts here:
6 Addicting AIP Snacks You Can Buy on Amazon
3 Genius Ways to Make Any AIP Meal Taste Delicious!
FREE One Week AIP Meal Plan 

Eating out AIP: Mediterranean Mezze Restaurant

Prior to the AIP diet, my best friend Allie and I often went to a Mediterranean Mezze restaurant in the area for delicious food, wine, and celebration.  Not wanting to give up our Friday night best friend outing at our favorite restaurant, I decided to put eating out on the AIP diet to the test!  While the details below pertain to this specific experience, I’ve found that the strategies outlined here work at most restaurants for successfully eating out on the AIP diet.

In general, Mediterranean food is a great choice for healthy eating out on any diet, especially AIP.  Even on my less strict current diet, where I mainly avoid gluten, dairy, soy, and sugar, I still seek out Mediterranean food when I eat out.  Why?

  • Mediterranean food is healthy in general, even if you’re not on a special diet. They use a lot of olive oil, herbs, and citrus in their cooking, which are all clean and healthy flavors.  They also use a lot of fish and seafood, which are heart healthy and full of Omega-3s.
  • A lot of Mediterranean food is naturally gluten-free (except for the pita bread). I go to a few Greek restaurants that claim no gluten is used in their kitchen except for the pita bread, which is kept is a separate area.  There’s even one Greek restaurant I love that has gluten-free pita bread!  Note: Individual restaurants vary.  Always check with the manager.
  • Many Mediterranean restaurants serve mezze plates (small plates similar to tapas or dim sum), which contain smaller portions and allow for more variety.

While wine is obviously not allowed during the elimination phase of AIP, we still had an extremely delicious and memorable meal.  We actually both agreed that the food was actually better this time with AIP compliant ingredients than it was a year ago when I wasn’t on the diet.  What AIP superpowers did I use to accomplish this amazing feat?

First, I took a good look at the menu online before I arrived at the restaurant, so I knew what I was working with.  I chose 6 items that I thought could possibly be made with only AIP ingredients.  This included several salads, a shrimp dish, a few fish dishes, and a chicken dish.  When I got the restaurant, I explained my dietary restrictions to the waiter.

The conversation went a little something like this:

Me: “Hi!  I have a few food intolerances I’d like to make the kitchen aware of.  I’m gluten-free and dairy-free.  I also can’t have any nuts or seeds, including seed oils, such as canola.  So, basically if you could cook all my dishes in olive oil that would be great!  I also can’t have any nightshades, such as tomatoes and peppers, including nightshade spices like cayenne and paprika.”

Waiter: “Whoa, slow down.  Let me write this all down!”

(I really appreciated that the waiter took the time to write down my requests.  Since it’s a lot of information, it’s definitely best if someone writes it down.  I had to repeat myself a few times, but he finally got it all down.)

Me: So there’s a few dishes, I wanted to check with you on.  Is the salmon cooked in olive oil only?  Is there any way I can substitute a veggie for the lentils that usually come with it?

Waiter: Why don’t you tell me what you’re interested in and I can check with the kitchen!

Me: Thank you so much!  I really appreciate your help and patience.  Basically anything that you can cook with just olive oil, salt, and fresh herbs with some steamed or raw veggies on the side would work well!

The waiter checked with the kitchen and helped Allie and I choose four dishes that they could make AIP compliant.  Many of the dishes that seemed like they would work based on the menu descriptions had hidden non-AIP ingredients in it.  For example, the Chicken Kabob was described as “grilled chicken breast, onions, olive oil, lemon, herbs”.  Sounds innocent enough right?  The waiter told me that the chicken breast was actually pre-marinated in canola oil (a seed-derived oil) and not just olive oil.  This is why you should ALWAYS make sure the waiter checks with the kitchen or manager—never assume anything!  When the food gets the table, double check and make sure it was prepared to your specifications.

Here are the dishes we ended up with:

Beet and orange salad with no nuts or goat cheese with a drizzle of olive oil instead of the dressing

Colorful beet salad at Mediterranean Mezze Restaurant while eating out on the AIP Diet

Grilled salmon with sliced cucumber instead of the usual accompaniments

Delicious grilled salmon with cucumbers at a Mediterranean Mezze Restaurant following AIP dietary restrictions

Grilled sea bass with cucumber instead of the usual accompaniments

Delicious grilled seabass dish with cucumbers follows AIP dietary restrictions

Watermelon salad with no feta and drizzle of olive oil instead of the balsamic dressing

Tasty watermelon salad with mint, kalmata olives, and watermelon radish from a Mediterranean Mezze Restaurant

Once I double checked with the waiter to make sure the food was prepared correctly, I let go and enjoyed the meal.  This is super important– you can only take so many precautions and if you obsess and worry during the meal, you defy the point of eating out.  Enjoy your experience!

I was also sure to profusely thank the waitstaff, the manager, and the kitchen for accommodating me.  They went out of their way to make sure  I had a safe and enjoyable experience, despite my long list of instructions.  It’s important to acknowledge the restaurant’s efforts for several reasons: 1) It’s a nice thing to do 2) It will make them more likely to accommodate you or others on a special diet in the future if they feel appreciated.

The final verdict: Believe it or not, Allie and I actually enjoyed our meal more with the AIP guidelines than we had at the same restaurant a year earlier.  We determined that the reason for this was that when we went previously, they used a lot of bold sauces, heavy spices, feta cheese, and salt.  These non-AIP flavors actually masked the naturally delicious flavors of the fresh fish and produce.  Since we were at an upscale restaurant with high-quality ingredients, their use of simple AIP compliant ingredients like olive oil, sea salt, and fresh herbs actually allowed the food to shine all on its own, rather than hiding them under overly heavy and too salty sauces. Since authentic Mediterranean food is mainly about clean, fresh flavors, it’s a good choice for eating out on AIP.  Their frequent use of olive oil makes it easier to avoid nut oils—just make sure you request that they ONLY use olive oil on your food.

Again, I used my experience at a Mediterranean mezze restaurant as an example, but the strategies I used can be easily adapted to any kind of restaurant.  For example, you could go to an Italian restaurant and ask a lot of the same questions (what oil is this cooked in, can I substitute pasta for vegetables, etc.)  Or you could go to a steakhouse and apply the same principles of explaining the diet, asking how the food is cooked, etc.  Here’s a quick list of possible AIP compliant dishes at other types of restaurants:

  • Chinese: Steamed veggies with chicken, beef, etc.
  • Italian: Grilled steak or chicken cooked in olive oil with just salt, side of steamed veggies, salad with protein and olive oil for dressing
  • Steakhouse: Grilled steak or chicken, pan-fried fish
  • Mexican: Fajitas with no rice, beans, tortillas, etc.

BONUS: Eating Out on AIP Cheat Sheet (Wallet Sized) 

Congrats! You just read through over 2000 words of guidelines, tips, and everything you need to eat out safely on AIP.  Important question: how will you remember all of this when you’re actually at a restaurant?? Easy answer: The FREE printable Eating Out on AIP Cheat Sheet (Wallet Sized)!  This cute little business card sized cheat sheet has all the tips you need and stashes easily in your purse or wallet!  

For a limited time, you can download the Eating Out on AIP Cheat Sheet (Wallet Sized)  for FREE by signing up for my email newsletter below.  As a bonus, you’ll also receive instant access to my free wellness library filled with tons of helpful AIP resources!

Pro Tip: Dowload and print out the cheat sheet now, so you can make sure you’re AIP safe for your next meal out!

>> ENTER THE FREE WELLNESS LIBRARY <<


Pin for later! 😃Eating out on AIP—possible? YES! This ultimate guide to eating out on the AIP diet will teach you all the easy tricks for dining out safely at ANY restaurant even during the elimination phase! Great for AIP beginners and those on the paleo diet. Enjoy grain free and healthy food compliant with the Autoimmune Protocol while still having a fun night out! #aipdiet #eatingoutonaip #aipforbeginners #eliminationphasePin for later! 😃

Related Posts

  • Knife, fork, spoon and ribbon symbolizing addicting AIP snacks, AIP snacks to buy, and best AIP snacks
    6 Addicting AIP Snacks You Can Buy On Amazon

    Looking for a delicious and filling AIP compliant snack?  I've got you covered with 6…

  • Photo of a group of people falling asleep during meditation
    8 Guaranteed Ways to Stay Awake During Your Meditation Practice

    One of the biggest obstacles meditators face is staying awake during their practice.  Meditation can…

  • Serene tree swing overlooking the gorgeous and colorful view at Kripalu Center for Yoga and Health
    A Transformative Day at Kripalu Center for Yoga & Health

    Sometimes, one day is all we need to relax, rejuvenate, and get back in touch…

Share18
Tweet
Pin6K
Flip
Share
Email
6K Shares

Filed Under: AIP, Healthy Living

Previous Post: « Sparkling Lights, Shining Bright: Holiday Trip to Longwood Gardens
Next Post: A Transformative Day at Kripalu Center for Yoga & Health »

Reader Interactions

Comments

  1. Lisa Field

    April 12, 2019 at 3:44 pm

    This guide saved my life last weekend! I went to a movie with some friends and we decided to grab dinner afterwards. I’ve only been on AIP for a month so I panicked, unsure of what to do. Do I do go home? Do I just not eat at the restaurant? A quick Google search revealed your guide and it was everything I needed to give me both the right tips AND the confidence to join my friends at the restaurant. We went to a steak place and I was able to get a plain grilled steak (I talked to them about seed oils and black pepper like you mentioned) with some steamed veggies and it worked out perfectly. They even brought some olive oil to the table for me to drizzle on my veggies! THANK YOU THANK YOU for this awesome guide! I can tell you put a lot of time and effort into making it so detailed, so I just wanted to let you know how much it helped me! I’ve subscribed to your newsletter. Please keep the AIP posts coming. Thanks, Lisa

    Reply
    • Alyssa

      April 12, 2019 at 3:46 pm

      Aww Lisa! I’m blushing.☺️ You’ve made my day! I’m so happy this post was helpful for you. The AIP journey can be difficult at times, but it is SO worth it. Stick with it and please refer to this guide anytime you need a little confidence boost! I have a lot more AIP posts coming up so stay tuned. All the best to you! ❤️

      Reply
  2. Rose Friedlander

    August 29, 2019 at 2:36 am

    Just what I needed. I am now gg to start diet. Ty

    Reply
    • Alyssa

      August 30, 2019 at 2:51 am

      That’s awesome, Rose! Good luck. 🙂

      Reply

Trackbacks

  1. Tips for: Eating Out – Concentrated Goodness says:
    July 11, 2019 at 4:36 pm

    […] Eating out on the AIP Diet by Flaxseeds and Fairytales […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Let’s Connect!

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
Flaxseeds & Fairytales Health Blog

About

Hi there. I’m Alyssa and meditation is my superpower!

I teach women a practical approach to meditation that reduces stress and promotes well-being in just 10 minutes a day.

Learn More…

Footer

  • Contact
  • Privacy
  • Disclosure
  • Terms
  • Disclaimer

The information on this site should never be used to diagnose, treat, prevent, or cure any disease or condition.  You should always consult your physician or a qualified health professional on any matters regarding your health and well-being. See full disclaimer here.

Flaxseeds & Fairytales is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Copyright © 2023 · Foodie Pro & The Genesis Framework