Anti-Inflammatory Meal Plan: A Week's Worth of Recipes for Breakfast, Lunch and Dinner
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.
1.
Monday Breakfast: Overnight Oats with Blueberries and Almonds
Ready before you even get out of bed.
3.
Monday Dinner: Hearty Stuffed Butternut Squash
Proving that you don’t need meat to feel satisfied.
4.
Tuesday Breakfast: Best Winter Fruit Salad
Feel free to sub with whatever’s abundant at your local farmers’ market.
5.
Tuesday Lunch: Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce
Eat the rainbow.
7.
Wednesday Breakfast: Green Smoothie Bowl
Get your five-a-day before even leaving the house.
8.
Wednesday Lunch: Grilled Pineapple, Chicken & Avocado Salad
Pineapple is loaded with bromelain, an enzyme that helps the body fight inflammation.
9.
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.
12.
Thursday Dinner: One-Pan Roasted Salmon with Potatoes and Romaine
See ya, giant pile of pots in the sink.
13.
Friday Breakfast: Overnight Oats with Chocolate and Strawberry
You made it through the week. Treat yourself (hey, cacao is good for you).
16.
Saturday Breakfast: Matcha Overnight Oats with Berries
Whole grains combined with nut-milk means you’ll be full and satisfied all morning.
17.
Saturday Lunch: The Ultimate Mediterranean Bowl
This meal might even make you happier.
18.
Saturday Dinner: Shrimp Bowls with Cilantro Lime Rice and Pineapple Salsa
The prettiest plate we ever saw.
19.
Sunday Breakfast: Green Shakshuka
Opt for organic eggs—they have more inflammation-reducing omega-3 fatty acids.
20.
Sunday Lunch: Golden Goddess Hummus
Made with inflammation-fighting super spice turmeric.
21.
Sunday Dinner: One-Pan Roasted Chicken with Carrots
Weekends are for lounging, not cooking. This guy’s ready in just 30 minutes.