This 7-Day Anti-Inflammatory Meal Plan is the GOAT

Staff Author

Anti-inflammatory made easy: here's the shopping list and meal plan you need to feel amazing.

<p>Adobe Stock</p>

Adobe Stock

Inflammation is a hot topic of conversation, and for a good reason. While acute inflammation after an injury helps promote healing, chronic systemic inflammation has been linked with a variety of health issues, including heart disease, cancer, and autoimmune conditions.

All this chatter about inflammation has given rise to the anti-inflammatory diet—a whole foods-based eating approach, rich in plants and inflammation-fighting nutrients. Read on to discover the ins and outs of anti-inflammatory eating and a seven-day anti-inflammatory diet plan.

What Is the Anti-Inflammatory Diet?

An anti-inflammatory diet is an eating approach that focuses on inflammation-fighting foods including fruit, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. These foods offer an abundance of anti-inflammatory nutrients including vitamin A, vitamin C, vitamin D, vitamin E, fiber, omega-3 fats, and polyphenolic compounds.

The anti-inflammatory diet shares many similarities with the Mediterranean and Dash diets. Both limit red meat, saturated fat, added sugar, and highly processed foods.

Benefits of the Anti-Inflammatory Diet

There are several benefits to an anti-inflammatory diet. Emerging evidence indicates that eating a diet rich in anti-inflammatory food is associated with higher sperm count and motility. And, observational studies have shown that a diet rich in anti-inflammatory foods may help protect against the following conditions:

Downsides of the Anti-Inflammatory Diet

The anti-inflammatory diet comes with few risks. Those who currently eat a low-fiber diet may benefit from adding fiber slowly to minimize gastrointestinal upset.

Moreover, people with high iron needs such as pregnant people and endurance athletes may benefit from more regular red meat intake (one to two times a week) to maintain iron stores. Talk to a healthcare provider to ensure this diet plan is right for you.

Anti-Inflammatory Diet Plan Shopping List

If you're interested in trying the anti-inflammatory diet, knowing which foods to include in your eating plan can be helpful for planning purposes. Here’s a comprehensive list of anti-inflammatory foods to help you get started.

Produce

Veggies

  • Leafy Greens: Spinach, kale, Swiss chard, arugula, collard greens

  • Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage

  • Others: Sweet potatoes, carrots, beets, radishes, bell peppers, tomatoes, cucumbers, zucchini, asparagus, artichokes

  • Fresh herbs: Basil, parsley, cilantro, rosemary, thyme, oregano, mint

Fruits

  • Berries: Blueberries, strawberries, raspberries, blackberries

  • Citrus Fruits: Oranges, lemons, limes, grapefruits

  • Others: Apples, pears, pomegranates, cherries, pineapples, avocados

Pantry

Protein

  • Seafood: Canned salmon, canned sardines

  • Legumes: Lentils, chickpeas, black beans

Whole grains

  • Grains: Quinoa, brown rice, farro, barley, bulgur, oats

  • Bread: 100% whole grain bread

  • Flour: Whole wheat flour, almond flour, oat flour

Fats

  • Oils: Extra virgin olive oil, avocado oil

  • Nuts: Raw and dry roasted nuts (almonds, cashews, walnuts, hazelnuts, peanuts, etc), nut butter (peanut, almond, cashew)

  • Seeds: chia seeds, flaxseeds, hemp seeds, pumpkin seeds

Flavorings

  • Spices: Turmeric, ginger, cinnamon, garlic, cayenne pepper

  • Dried herbs: Basil, parsley, cilantro, rosemary, thyme, oregano, mint

  • Vinegar: Balsamic vinegar, red wine vinegar, apple cider vinegar

Beverages

  • Teas: Green tea, matcha, herbal teas (chamomile, ginger, peppermint)

  • Water: Still water, sparkling water

Other

  • 70% or higher dark chocolate

  • Sauerkraut

  • Kimchi

Refrigerated and Frozen Foods

Protein

  • Fish: Salmon, mackerel, trout

  • Poultry: Chicken breast, turkey breast

  • Plant-based proteins: Tofu, tempeh, edamame

  • Dairy: Greek yogurt, kefir

Veggies and Fruit

  • Unsweetened frozen fruit: Berries, cherries, pineapple

  • Plain frozen veggies: Broccoli, cauliflower, Brussels sprouts, carrots, bell peppers

7-Day Anti-Inflammatory Diet Plan

The following diet plan includes three meals and one to two snacks daily. Each day is approximately 1,800 calories a day. Feel free to adjust the diet plan based on your calorie needs and taste preferences.

Day 1

Breakfast

  • Egg sandwich made with two slices whole-grain toast, non-starchy veggies of choice, two scrambled eggs, 1 tsp olive oil

  • 1 cup blueberries

  • 1/2 cup fat-free Greek yogurt

Snack

  • Apple with 2 Tbsp of peanut butter

Lunch

  • Snack plate with 2 Tbsp hummus, 1 oz cheddar cheese, 15 wholegrain crackers, carrot sticks

  • 2 boiled eggs

  • 1 cup apple wedges

Snack

  • 2 Tbsp hummus

  • Baby carrots

  • 15 wholegrain crackers

Dinner

  • Spaghetti bolognese made with3 oz lean ground turkey, 1 cup whole wheat pasta (cooked), 1 cup marinara sauce of choice, diced mushrooms, minced garlic, diced onions, 1 tsp olive oil, 2 Tbsp grated parmesan

  • 14 grapes

Day 2

Breakfast

  • 1 cup all-bran or raisin bran served with 1 cup fat-free Greek yogurt, 1 cup strawberries, and 2 Tbsp peanut butter

Snack

  • 1 cup edamame

  • 1 apple, orange, or pear

Lunch

  • Grilled chicken sandwich made with 3 oz grilled chicken, 2 slices whole-grain bread, 1/2 avocado, lettuce, tomato

  • 14 grapes

Snack

  • Apple

  • 1 Tbsp peanut butter

Dinner

  • Salmon rice bowl made with 3 to 4 oz grilled salmon, 1 cup steamed broccoli, 1 tsp avocado oil, 2 tsp reduced-sodium soy sauce, minced garlic, minced ginger, lime juice, drizzle honey, 2/3 cup brown rice (cooked)

Day 3

Breakfast

  • 1 cup cooked steel cut or old-fashioned oats, 1 cup fat-free milk, 1 cup raspberries, 2 Tbsp almond butter, cinnamon

Snack

  • Cucumber sticks

  • 15 wholegrain crackers

  • 2 Tbsp hummus

Lunch

  • Tofu noodle salad made with1 cup tofu, 1 oz brown rice noodles (cooked), 1 Tbsp peanut butter, 1 tsp reduced-sodium soy sauce, rice wine vinegar, grated carrots, cucumbers cut into matchsticks, thinly sliced red bell peppers, drizzle honey

Snack

  • 1 oz mozzarella

  • 15 whole grain crackers

  • 1/2 cup cherry tomatoes

Dinner

  • Chicken noodle soup made with 3 oz chicken breast, 1 cup whole wheat pasta (cooked), low sodium chicken broth, minced garlic, diced onions, diced carrots, diced celery, dried parsley, thyme, oregano, basil

  • 1 cup cherries

Day 4

Breakfast

  • Breakfast burrito made with 1 large whole-grain tortilla, 2 scrambled eggs, 1/2 cup black beans, 1 tsp olive oil, non-starchy veggies of choice, chili powder

Snack

  • 2 oz roasted chickpeas

  • Carrot sticks

Lunch

  • Salmon salad made with 3 to 4 oz grilled salmon, sliced cucumber, cherry tomatoes, baby spinach, red onion, 8 kalamata olives, 1 tsp olive oil, red wine vinegar

  • 1 whole wheat roll

  • 1 orange

Snack

  • 1 slice of whole-grain bread

  • 1/4 cup ricotta

  • 1 cup berries

Dinner

  • Greek turkey burger made with3 oz lean ground turkey, dried dill, dried oregano, dried garlic, lemon, whole-grain hamburger bun, lettuce, tomato, 2 Tbsp tzatziki

  • 1 cup fresh fruit

Day 5

Breakfast

  • Tofu scramble made with1 cup tofu, non-starchy veggies of choice, 2 tsp olive oil

  • 2 slices whole-grain toast

  • 1 orange

Snack

  • 1 cup berries

  • 1 cup low-fat Greek yogurt

  • 1 oz 70% dark chocolate

Lunch

  • Grilled chicken quinoa bowl made with3 oz grilled chicken, 1/2 cup roasted sweet potatoes, 2 cups roasted non-starchy veggies of choice (such as cauliflower, carrots, eggplant, zucchini, bell peppers), 1/2 cup quinoa, fresh herbs of choice, balsamic vinegar

Snack

  • 1/2 cup low-fat cottage cheese

  • 1/2 cup fresh pineapple

Dinner

  • Shrimp stir-fry made with4 oz shrimp, 2 cups veggies of choice, 1 tsp avocado oil, 2 tsp reduced-sodium soy sauce, minced garlic, minced ginger, green onions, 2/3 cup brown rice

  • 1/2 banana

Day 6

Breakfast

  • Smoothie made with1 cup low-fat milk or soy milk, 1 cup low-fat Greek yogurt, 1 banana, 1 cup frozen berries, 1/2 avocado

Snack

  • 2 crispbread crackers (wasa or similar) topped with 2 Tbsp hummus, 1 oz mozzarella, tomato, and basil

Lunch

  • Turkey pita made with3 oz roasted turkey, 1 pita, 1 Tbsp pesto, 1/4 avocado, baby spinach, tomato

  • 1/4 cup dried apricots

Snack

  • 1 cup edamame

  • 1 apple, orange, or pear

Dinner

  • Egg white veggie frittata made with 4 egg whites, 1 cup non-starchy veggies of choice, dried herbs of choice (parsley, basil, oregano, thyme), 1 oz cheese

  • 1 cup roasted sweet potatoes made with 1 tsp olive oil

  • 1 cup berries

Day 7

Breakfast

  • Smoked salmon on toast made with 2 slices whole grain toast, 4 oz smoked salmon, 1/2 avocado, fresh dill, red onion

Snack

  • 1/2 cup low-fat cottage cheese

  • 1/2 cup fresh pineapple

  • 1 Tbsp almond butter

Lunch

  • Chickpea chopped salad made with diced cucumbers, diced red peppers, diced cherry tomatoes, flat leaf parsley, 3/4 cup drained canned chickpeas, 8 kalamata olives, 2 Tbsp crumbled feta, 1 tsp olive oil

  • 5 oz plain fat-free Greek yogurt with a drizzle of honey

Snack

  • 1 banana

  • 1 cup low-fat Greek yogurt with cinnamon

Dinner

  • Grilled chicken skewers made with3 oz chicken breast, red bell peppers, red onion, lemon juice, oregano, minced garlic

  • 2/3 cup brown rice

  • 2 plums

Bottom Line

The anti-inflammatory diet is rich in fruit, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. It also shares many similarities with the Mediterranean and Dash diets.

Observational research indicates that it may help protect against heart disease, some forms of cancer, and depression, and offers many health benefits. If you’re interested in trying the anti-inflammatory diet and don’t currently eat a lot of fiber, start slowly and gradually increase your fiber intake to avoid gastrointestinal discomfort.

Related: What Happens To Your Body When You Eat Too Much Added Sugar?

For more Shape news, make sure to sign up for our newsletter!

Read the original article on Shape.

Advertisement