Meal Plan Makeover: Improving Energy and Satisfaction | Small Bite (Ep 062)
Meal Plan Makeover: Improving Energy and Satisfaction | Small Bite (Ep 062)  
Podcast: The Autoimmune Wellness Podcast
Published On: Thu Feb 12 2026
Description: 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:Why following the AIP rules isn’t always enough to feel your bestHow under-eating and low variety can sneak in during EliminationWhy fatigue and constant hunger are common signs of undernourishmentHow to build more balanced breakfasts and snacks on AIPWhy starchy vegetables are essential for energy and sleepHow smoothies can work—and where they often fall shortSimple ways to improve satiety without cooking moreWhy seafood and protein variety matter for autoimmune healthHow sauces and flavor boosters improve both enjoyment and nourishmentWhy calorie restriction can backfire during the Elimination phaseSmall, realistic changes that can make AIP feel easier and more sustainableResources: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 matters02:18 – Introducing the Meal Plan Makeover series04:10 – Debbie’s background and context05:36 – Reviewing the three-day meal plan06:43 – Where strategy (not effort) is missing07:04 – Smoothies: strengths and protein gaps08:31 – A protein-forward breakfast that works09:10 – Why snacks need balance09:55 – The missing piece: starchy vegetables11:12 – Bringing in more seafood11:54 – Flavor matters: sauces and satisfaction12:55 – Protein variety and fullness13:21 – Calories, weight loss, and Elimination14:59 – The big-picture meal plan takeaway15:43 – Simple experiments to try this week16:57 – Submitting your own meal plan & wrap-up