Anti-Inflammatory Meal Plan: A Week's Worth of Recipes for Breakfast, Lunch and Dinner

anti inflammatory meal plan shrimp with coconut rice

Looking to tame chronic inflammation? Or maybe you’d just like to eat a little better in general? You may want to give an anti-inflammatory diet a whirl. This healthy eating mantra encourages you to limit sugar, red meat, full-fat dairy and processed foods and instead load up on whole grains, fruits, vegetables, lean protein, fish and healthy fats. To help you get started, we prepared an easy to follow anti-inflammatory meal plan, that includes a week’s worth of delicious, meals for breakfast, lunch and dinner.

overnight oats with blueberries and almonds
Photo: Liz Andrew/Styling: Erin McDowell


Monday Breakfast: Overnight Oats with Blueberries and Almonds

Ready before you even get out of bed.

cold lemon zoodles recipe
Photo: Liz Andrew/Styling: Erin McDowell


Monday Lunch: Cold Lemon Zoodles

No actual cooking required.

stuffed butternut squash clean eating dinner recipe
Photo: Liz Andrew/Styling: Erin McDowell


Monday Dinner: Hearty Stuffed Butternut Squash

Proving that you don’t need meat to feel satisfied.

winter fruit salad
The Recipe Critic


Tuesday Breakfast: Best Winter Fruit Salad

Feel free to sub with whatever’s abundant at your local farmers’ market.

mediterranean quinoa bowls with roasted red pepper sauce
Pinch of Yum


Tuesday Lunch: Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce

Eat the rainbow.

anti inflammatory meal plan pasta spinach pistachio
Two Peas and Their Pod


Tuesday Dinner: Spinach Pistachio Pesto Pasta

Yep, pasta is on your diet.

green smoothie bowl recipe
Photo: Liz Andrew/Styling: Erin McDowell


Wednesday Breakfast: Green Smoothie Bowl

Get your five-a-day before even leaving the house.

Gimme Some Oven


Wednesday Lunch: Grilled Pineapple, Chicken & Avocado Salad

Pineapple is loaded with bromelain, an enzyme that helps the body fight inflammation.

sesame ginger salmon in parchment1
Photo: Liz Andrew/Styling: Erin McDowell


Wednesday Dinner: Baked Sesame-Ginger Salmon

Fish are some of the best inflammation busters around, and studies suggest that this sweet spice can also reduce inflammation.

anti inflammatory meal plan avocado toast
Spend with Pennies


Thursday Breakfast: Avocado Toast

Aka the best-ever way to start the day.

potato leek chard fritatta recipe
Lexi’s Clean Kitchen


Thursday Lunch: Potato, Leek, and Chard Frittata

Serve it hot or cold.

one pan salmon and potatoes recipe1
Photo: Liz Andrew/Styling: Erin McDowell


Thursday Dinner: One-Pan Roasted Salmon with Potatoes and Romaine

See ya, giant pile of pots in the sink.

overnight oats with strawberries and chocolate
Photo: Liz Andrew/Styling: Erin McDowell


Friday Breakfast: Overnight Oats with Chocolate and Strawberry

You made it through the week. Treat yourself (hey, cacao is good for you).

egg and veggie breakfast bowl recipe1
Photo: Liz Andrew/Styling: Erin McDowell


Friday Lunch: Egg and Veggie Breakfast Bowl

Packed with protein and nutrients.

chicken drumsticks with roasted tomatoes
Photo: Liz Andrew/Styling: Erin McDowell


Friday Dinner: Roasted Drumsticks with Tomatoes

Winner, winner, chicken dinner.

anti inflammatory meal plan matcha overnight oats
Naturally Ella


Saturday Breakfast: Matcha Overnight Oats with Berries

Whole grains combined with nut-milk means you’ll be full and satisfied all morning.

the ultimate mediterranean bowl with hummus falafel
Minimalist Baker


Saturday Lunch: The Ultimate Mediterranean Bowl

This meal might even make you happier.

anti inflammatory meal plan shrimp with coconut rice
Two Peas and Their Pod


Saturday Dinner: Shrimp Bowls with Cilantro Lime Rice and Pineapple Salsa

The prettiest plate we ever saw.

green shakshuka recipe
Photo: Liz Andrew/Styling: Erin McDowell


Sunday Breakfast: Green Shakshuka

Opt for organic eggs—they have more inflammation-reducing omega-3 fatty acids.

golden goddess hummus turmeric recipe
Minimalist Baker


Sunday Lunch: Golden Goddess Hummus

Made with inflammation-fighting super spice turmeric.

one pan chicken and roasted carrots
Photo: Liz Andrew/Styling: Erin McDowell


Sunday Dinner: One-Pan Roasted Chicken with Carrots

Weekends are for lounging, not cooking. This guy’s ready in just 30 minutes.

img 0936

Executive Editor

Alexia Dellner is an executive editor at PureWow who has over ten years of experience covering a broad range of topics including health, wellness, travel, family, culture and...