Anti-Inflammatory Meal Plan: 7-Day Anti-Inflammatory Diet for Beginners

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7-Day Anti-Inflammatory Diet for Beginners | Looking for an anti-inflammatory meal plan to help boost your immune system, keep your autoimmune disease under control, and aid in weight loss? We’ve put together a 7-day meal plan for beginners, complete with anti-inflammatory recipes and a list of anti-inflammatory foods to indulge in. With delicious breakfast, lunch, dinner, and snack recipes to choose from, combatting arthritis and chronic pain has never tasted better.

Filling your diet with anti-inflammatory foods is key to living a healthy lifestyle and taking care of your body. I don’t know about you, but I notice that every time I eat inflammatory foods, I feel bloated and sluggish, my skin breaks out, and my stomach is more sensitive than usual. That’s why I’ve been reading up on an anti-inflammatory meal plan that can help reduce inflammation in the body and make you feel better all around.

If you’re not familiar with inflammatory foods, some examples are, peanuts, white sugar, red meat, deep fried foods, and foods that contain artificial chemicals, sweeteners, refined carbs, and trans fats. Even just hearing some of those words makes me shudder. These foods can lead to weight gain, skin problems, digestive issues, arthritis, drowsiness and even diseases such as diabetes and cancer.

This 7-day anti-inflammatory diet will help you eliminate these foods and fill your system with clean, good-for-you foods that will help your body rather than harm it. Anti-inflammatory foods are high in natural antioxidants and protect against inflammation, which reduces your risk of disease. Incorporating an elimination diet for inflammation will get your system used to healthy, whole foods and reduce your cravings for things like sugar, refined carbs and deep fried “goodies”.

The importance of meal planning

Like any sort of diet, meal planning and preparation are key to success. Make sure you’re filling your fridge and pantry with anti-inflammatory foods so when you want to snack or eat a meal, you don’t reach for something quick and unhealthy. It’s so easy to go to your cupboard and grab a bag of chips or a handful of cookies, or stop by a fast food place on your way home. But planning ahead ensures you have foods in your home that you can enjoy and are good for you.

Figuring out food substitutes

When you’re on an anti-inflammatory meal plan, the best thing to do is figure out substitutes for some of your favorite not-so-good-for-you foods. For example, instead of eating glutinous pasta, grab a vegetable spiralizer and make zucchini or squash noodles. And instead of making a bagel with peanut butter and jam in the morning, invest in a good blender to make protein-filled smoothies.

30 anti-inflammatory foods to add to your shopping list

Want a list of anti-inflammatory foods you can and should eat? Having a grocery list ensures you always make the right decisions when you go to the store. Here’s an anti-inflammatory diet list to get you started.

  1. Tomatoes
  2. Leafy Green Vegetables (Kale, Spinach, etc.)
  3. Olive Oil
  4. Fatty Fish (Salmon, Mackerel, Tuna, etc.)
  5. Lentils
  6. Whole Grains
  7. Fruits (Blueberries, Strawberries, Cherries, Oranges, etc.)
  8. Turmeric
  9. Sweet Potatoes
  10. Shitake Mushrooms
  11. Soy
  12. Nuts (Almonds, Walnuts, etc.)
  13. Shiitake Mushrooms
  14. Curry
  15. Cumin
  16. Fresh Herbs
  17. Chia Seeds
  18. Quinoa
  19. Beets
  20. Broccoli
  21. Chicken
  22. Pineapple
  23. Cauliflower
  24. Chickpeas
  25. Chia Seeds
  26. Carrots
  27. Celery
  28. Coconut Oil
  29. Ginger
  30. Raw Oats

7-Day Anti-Inflammatory Vegan Diet For Beginners

If you’re vegan, there are a host of anti-inflammatory foods you can eat, and if you’re not vegan but want to take your diet further and cleaner, you can consider the anti-inflammatory vegan diet. This diet consists of fruits, vegetables, whole grains, good fats, and proteins that are completely animal-free. You can still get tons of protein from foods like tofu, leafy greens, nut butter, lentils, quinoa and more.

RELATED: 21-DAY ANTI-INFLAMMATORY MEAL PLAN

Incorporating an anti-inflammatory diet doesn’t mean you have to deprive yourself. As you’ll see with this meal plan, there are tons of delicious recipes, from chili lime salmon tacos with mango salsa to dairy free golden milk chia pudding.

Below you’ll find recipes for a 7-day anti-inflammatory meal plan. 7 recipes for breakfast, lunch, dinner and snacks to take you through the week!

Anti-Inflammatory Breakfast Recipes

Beets and Berries Overnight Oats | Run to the Finish
Pineapple Ginger Turmeric Protein Smoothie | Just J.Faye
Mashed Cauliflower Breakfast Bowl | Grass Fed Salsa
Anti Inflammatory Green Smoothie | 24 Carrot Kitchen
Coconut Turmeric Quinoa Porridge | I Quit Sugar
Golden Milk Chia Pudding (Dairy Free) | Savory Lotus
Quick Carrot Rice Breakfast Nasi Goreng | Cotter Crunch

Anti-Inflammatory Lunch Recipes

Lettuce ‘Tacos’ with Chipotle Chicken | Drizzle and Dip
Anti Inflammatory Broccoli, Ginger and Turmeric Soup | Sweet Peas and Saffron
Avocado Tuna Salad | Cooke at Paleo
Cajun Garlic Shrimp Noodle Bowls | Lexi’s Clean Kitchen
Thai Cucumber Noodle Salad | Nurture My Gut
Curried Chickpea Lettuce Wraps | Beauty Bites
Shrimp and Avocado Salad with Miso Dressing | Pinch of Yum

Anti-Inflammatory Dinner Recipes

Smokey Chicken with Avocado Sauce | Wendy Polisi
Gut-Friendly Gluten Free Pad Thai | A Balanced Belly
Baked Honey Cilantro Lime Salmon | Le Crème de la Crumb
Zucchini Fritters with Avocado Dill Dip | Healthy Holistic Living
Turmeric Cauliflower Curry | Simply Recipes
Chili Lime Salmon Tacos with Mango Salsa | Heather Christo
Turmeric Miso Soup with Ginger, Garlic and Tofu | Vegan Richa

Anti-Inflammatory Snack Recipes

Tahini and Beet Dip | MindBodyGreen
Golden Turmeric Milk Chia Seed Pudding | My Food Story
Anti Inflammatory Coconut and Sweet Potato Muffins | Daily Health Post
Vegan Turmeric Quinoa Power Bowl | Jar of Lemons
Roasted Broccoli Dip | Mind Body Green
Vegan and Paleo Tzatziki | Beauty Bites
Anti Inflammatory Coconut Turmeric Bites | Unbound Wellness

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7-Day Anti-Inflammatory Diet for Beginners | Looking for an anti-inflammatory meal plan to help boost your immune system, keep your autoimmune disease under control, and aid in weight loss? We’ve put together a 7-day meal plan for beginners, complete with anti-inflammatory recipes and a list of anti-inflammatory foods to indulge in. With delicious breakfast, lunch, dinner, and snack recipes to choose from, combatting arthritis and chronic pain has never tasted better.

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Kate
Kate
Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.