Anti Inflammatory Diet Meal Plan: Foods that reduce Inflammation

If you are suffering from a high inflammatory condition, and want to heal it by following an anti-inflammatory diet plan, this article is for you.

The connection between inflammation and chronic diseases like arthritis, diabetes, obesity, and gut issues is well documented.

Despite all the flak it gets, inflammation is a good thing. It protects and heals the body by removing any harmful substances from the body. Following an anti-inflammatory diet plan is all about eating food items that reduce inflammation.

In this article, we will provide you with a detailed anti-inflammatory diet plan for a week.

What is an Anti Inflammatory Diet?

An anti-inflammatory diet is based on foods that help in reducing inflammation from your body, thereby, helping your body to fight against chronic inflammatory conditions.

The diet encourages the consumption of vegetables and fruits, whole grains, high fiber legumes, herbs, tea, healthy fats (such as nuts, olive oil, and salmon), and spices. If you are following an anti-inflammatory diet plan you should refrain from consuming processed foods, refined carbohydrates, foods containing unhealthy fats, and sodium-rich food items.

What is an anti-inflammatory diet

There are many reasons – besides food that contribute to increased inflammation in the body – such as lack of sleep, stress, an unhealthy lifestyle, etc.

To obtain some beneficial results, you need to incorporate healthy eating habits and engage in physical activities: yoga, exercises, and meditation that work best to keep you healthy. Along with physical activities and a healthy diet, you must get a minimum of 7 hours of sleep each night.

The Calorie count in an Anti-inflammatory Diet

The calorie count in an anti-inflammatory diet

The recommended calorie count for an anti-inflammatory diet meal plan is 1200 calories per day. In this meal plan, we will provide you with a seven-day diet plan with wholesome meals, delicious snacks, and tips that will help you to consume healthy meals to reduce inflammation.

How to Prepare Meals for your Anti-inflammatory Meal Plan?

How to prepare meals for your anti-inflammatory meal plan

To prepare your anti-inflammatory diet meal plan, you should plan ahead of the week.

  • Prepare Vegan Superfood Buddha Bowl for lunch for five days throughout the week. Keep the bowl in the fridge with the dressing (separated) without avocado to prevent the dressing from getting brown. The bowl can be preserved for use for four days
  • Prepare Turmeric-Ginger Tahini Dip to serve yourself throughout the week along with other snacks

DAY 1

Foods that contain high content of omega 3 fatty acids such as sardines, salmon, and tuna have proved to decrease inflammation in your body. Add two to three ounces of these fish to your diet every week.

Foods that contain high content of omega 3 fatty acids

Breakfast (287 Cal)

  • 1 bowl of Soaked Blueberry-banana Oats
  • A cup of green tea

Afternoon Snack (31 cal.)

  • Half cup of blackberries

Lunch (325 cal.)

  • A serving of salad with Beets & Edamame

Evening Snack (117 cal.)

  • A medium-sized carrot with Ginger-turmeric Tahini Dip

Dinner (442 cal.)

  • A serving of Rosemary-Walnut Crusted Salmon
  • A serving of roasted squash with dried cherries, apples, and pepitas

DAY 2

Free radical cells in our body that may increase inflammation can be reduced by consuming vitamin C-rich foods.

vitamin C-rich foods

Studies have proved that people who add vitamin C-rich foods to their diet have lower risks of inflammatory issues as well as fewer symptoms of chronic diseases like diabetes and heartaches. For the second day of the week, you should pick up a raspberry-kefir power smoothie. It will satiate 45% of the vitamin C intake.

Breakfast (249 Cal)

  • A serving of Raspberry-Kefir Power Smoothie

Afternoon Snack (28 cal.)

  • A half-cup serving of blackberries

Lunch (381 cal.)

  • A serving of Vegan Superfood Buddha Bowl

Evening Snack (9 cal.)

  • Half cup of cucumber with salt and pepper to taste
  • A dark chocolate

Dinner (393 cal.)

  • A serving of Indian-Spiced Cauliflower and Chickpeas Salad
  • 5 ounces of tuna

DAY 3

Antioxidants like anthocyanin mostly found in purple and red vegetables and fruit are powerful enough to lower the levels of inflammation that may cause chronic diseases like cancer. You should consume some berries to immediately boost your morning meals with anti-inflammatory ingredients.

anti-inflammatory ingredients

Breakfast (263 Cal)

  • A cup of Greek Yogurt
  • One-fourth cup of blueberries
  • One and a half tablespoon of walnuts
  • A cup of green tea

Afternoon Snack (42 cal.)

  • A two-third cup serving of raspberries

Lunch (381 cal.)

  • A serving of Vegan Superfood Buddha Bowl

Evening Snack (117 cal.)

  • A medium-sized carrot with Ginger-turmeric Tahini Dip

Dinner (409 cal.)

  • A serving of Superfood Chopped Salad with Creamy Garlic and Salmon

DAY 4

In improving heart health, cocoa and dark chocolate play a vital role if consumed in moderation. The anti-inflammatory properties of these two can also help in reducing inflammation. Cocoa is a powerful antioxidant that is rich in flavanol quercetin. Adding an ounce of dark chocolate can provide you with maximum benefits.

cocoa and dark chocolate

Breakfast (222 Cal)

  • A serving of Chia-cocoa Pudding with Raspberries

Afternoon Snack (109 cal.)

  • Half cup of Greek Yogurt
  • A one-fourth cup serving of blueberries

Lunch (381 cal.)

  • A serving of Vegan Superfood Buddha Bowl

Evening Snack (9 cal.)

  • A half-cup serving of cucumber with salt and pepper to taste

Dinner (472 cal.)

  • A serving of stuffed sweet potato with hummus

DAY 5

To keep your gut healthy and prevent it from getting inflamed, you should consume food items that are rich in probiotics, including kimchi, kefir, yogurt, and kombucha, garlic, whole grains, and onions, etc. Research has proved that a healthy gut is necessary for a strong immune system that keeps the body weight in control and reduces inflammation.

kimchi, kefir, yogurt, and kombucha, garlic, whole grains, and onions

Breakfast (249 Cal)

  • A serving of raspberry-Kefir Power Smoothie

Afternoon Snack (28 cal.)

  • A cup of green tea

Lunch (381 cal.)

  • A serving of Vegan Superfood Buddha Bowl

Evening Snack (58 cal.)

  • Three fourth cup serving of cucumber with salt and pepper to taste with Turmeric-ginger Tahini Dip

Dinner (414 cal.)

DAY 6

Arthritis is one of the most common diseases prevalent in the United States. To cure arthritis, you should include magnesium-rich food items, including legumes, whole grains, leafy vegetables, and nuts.

magnesium-rich food items

Breakfast (249 Cal)

Afternoon Snack (157 cal.)

  • 12 walnut halves

Lunch (325 cal.)

  • A serving of green salad with beets and edamame

Evening Snack (78 cal.)

  • A half-ounce of dark chocolate

Dinner (401 cal.)

  • A serving of Humus-crusted Chicken
  • A serving of Garlic Chiles and Blistered Broccoli

DAY 7

A low glycemic index shows how sugar consumption affects your body. By consuming low glycemic foods, you can protect your body against inflammation. Day 7 anti-inflammatory plan provides a good amount of fiber that helps in maintaining blood sugar levels.

low glycemic foods

Breakfast (292 Cal)

  • A serving of Raspberry Cocoa-chia Pudding
  • One Turmeric Latte

Afternoon Snack (42 cal.)

  • A half-cup serving of blackberries

Lunch (350 cal.)

  • A serving of Avocado and Egg Sandwich

Evening Snack (116 cal.)

  • Unsalted almonds (15)

Dinner (448 cal.)

  • A serving of Garlicky Spinach and Shrimp
  • A cup of cooked Quinoa

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