A Full 1-Week Anti-Inflammatory Meal Plan
Now, for those easy and delicious anti-inflammatory meals I promised you!
The following is a list of anti-inflammatory recipes (essentially a diet menu) for breakfast, lunch, snack time, and dinner!
Day 1 – Monday
Breakfast – Coconut (or any other dairy-free) yogurt topped with fruit and berries (my personal favorite is banana with blueberries and cinnamon). A cup of green tea
Lunch – Whole wheat wrap with chicken breast (roasted beforehand) slathered with hummus, avocado, spinach, bell peppers, tomatoes (list goes on – use whatever veggies you have sitting in the fridge!)
(Also: spice it up with some lemon pepper seasoning, it’s to die for!)
Snack – Mix of your favorite nuts, seeds and fresh or dried fruit (without added sugar)
Dinner – Grilled or oven-bake shrimp skewers with your favorite vegetables; end with some dry red wine if your heart so desires
(Hint: place shrimp and vegetables in a bag with olive oil, herbs, a squirt of lemon, and garlic a few hours before cooking to enhance the flavor)
Day 2 – Tuesday
Breakfast – Use fresh or left-over marinated vegetables from the night before to make a zesty omelet (need an idea? Try bell peppers, onions, okra, and mushrooms)
Lunch – Whole grain sandwich with leftover chicken breast and vegetables
(Personal favorite: cubed chicken, grapes, and celery tossed with honey mustard with romaine lettuce or spinach)
Snack – Whole grain avocado toast
Dinner – Spaghetti squash pasta drizzled with olive oil with a generous portion of pesto sauce and a handful of pine nuts, raw walnuts, or raw cashews
Pro tip: spaghetti squash pasta can also be cooked in a crockpot if you’re low on time.
Day 3 – Wednesday
Breakfast – smoothie of your choice (my favorite is strawberry banana with A LOT of spinach and/or kale, ginger, and a teaspoon of turmeric! Other awesome ideas: blueberries, leafy greens and cayenne; beet and berries)
Pro tip: make the smoothie the night before and let thaw for an hour the next day (I bring it with me to the gym so it can thaw by the time I’m done working out and have it on my way to work!)
Lunch – Chickpea salad with leafy greens, white or purple onions, black olives, chicken, olive oil, bell peppers, and pepper to taste
Tip: set aside some chickpeas for tomorrow’s snack and bell peppers for today’s snack!
Snack – Bell pepper sticks with guacamole or hummus
Dinner – Honey garlic salmon with a side of steamed broccoli (check out this recipe if you need details!)
Day 4 – Thursday
Breakfast – Whole wheat bagel with peanut or almond butter and honey
Lunch – Leftover salmon and spinach salad with celery, parsley, red onions, and your favorite dressing (preferably olive oil based)
Snack – Roasted chickpeas
Dinner – One-skillet Mediterranean chicken
(skip the Feta cheese! If you want to fight inflammation through diet, dairy is not your friend)
Day 5 – Friday
Breakfast – Steamy oatmeal with a drizzle of honey, plant-based milk or water, chia seeds, and your fave fruit (either on top or on the side)
Lunch – Golden tofu scramble with turmeric, spinach, tomatoes, and whatever other suitable veggies and herbs you have at hand
Snack – Matcha green tea milkshake (check out the recipe here) or, if you’re short on time, a handful of raw nuts and a cup of fresh ginger tea
Dinner – Use leftover spaghetti squash and pesto from Tuesday’s dinner to make this awesome pesto spaghetti squash with shrimp recipe.
Bonus: cook and prep time is only 20 minutes!
Day 6 – Saturday
Breakfast – Whole grain toast with your favorite nut butter, bananas, and chia seeds
Lunch – Wild rice with cooked spinach and sunny-side-up egg with a side of your favorite fruit
Snack – Your choice of protein bar
Pro tip: on a free day, make a batch of homemade oatmeal protein bars with flaxseed or chia seeds, almonds, peanut butter, and honey and stick them in the freezer for later.
Dinner – Vegetable curry with sweet potatoes, cauliflower, broccoli, and carrots. Top it with a plant-based protein of choice (golden roasted chickpeas, tofu cubes, or crispy tempeh)
Pro tip: I always add A LOT more ginger and turmeric than a typical curry recipe would suggest, which helps enhance both flavor and anti-inflammatory properties of my meal!
Day 7 – Sunday
Breakfast – Whole wheat pancakes topped with your favorite fruit
(Tried-and-tested recipe: mix together 1/2 cup non-dairy yogurt, 1 large egg, 1 cup whole-wheat or buckwheat pancake mix, ¼ cup flaxseed, and 3/4 cup non-dairy milk. This is one of my favorite anti inflammatory recipes for breakfast, but it takes a bit long to whip up, if you’re feeling lazy, there are plenty of much simpler recipes)
Lunch – Mediterranean pizza with whole wheat crust (need a recipe? Check out this one!)
Snack – Coconut milk chia pudding topped with fresh berries and fruit
Dinner – Grilled chicken with a side of your favorite vegetables.