Do you want to fight inflammation by using a diet? We have prepared a simple anti-inflammatory meal plan for a whole week.
About the diet
The anti-inflammatory diet should, as the name suggests, counteract inflammation in the body. The menu includes fresh vegetables and fruits, fish, nuts and much more. Inflammatory foods such as sugar, white flour, meat, and trans fat should be consumed as little as possible.
This nutritional plan may be an inspiration for a nutritional change in inflammatory diseases such as rheumatism, arthritis and inflammatory bowel disease.
The nutritional plan for this diet promises:
- Reduction of inflammatory processes in the body
- In combination with exercise anti-inflammatory diet can be useful for weight loss as well and of course, have a positive effect on inflammation
- Reduction of drugs against inflammation
Anti-inflammation diet food list
There are many types of food that inflame and the ones you need to be aware of before you start this diet. In this list, we are going to briefly cover which food is acceptable and which one is not.
Inflammation food to avoid:
- processed snack foods
- processed types of meat
- trans fats
- white pasta
- white bread
- desserts, such as cookies and ice cream
- soybean or vegetable oil
- sugary drinks
- excess alcohol
- too many carbohydrates
The nutritional plan for the anti-inflammatory diet
The dishes in this plan are tailored to this diet and serve as an inspiration if you want to achieve health benefits. The nutritional plan includes three meals a day and two snacks averaging about 1,700 calories per day.
For your breakfast, a cup of coffee (with little or no milk) or green tea is the perfect combination. They contain Polyphenols that protect our cells from free radicals. The rest of the day you should drink plenty of water or unsweetened tea. In addition to a change in diet, it is also beneficial to get involved in some physical activity – two days of sports activity per week are beneficial to achieve healthy body weight.
Day 1 (calories total: 1569)
Wholemeal roll with radish cottage cheese and pear that takes 10 minutes and has 355 kcal.
Mustard oils from the radishes fight inflammation The pears are well digestible and are therefore tolerated by people with a sensitive stomach.
Chicken and Pasta that takes 45 minutes and has 525 kcal.
The odor-intensive sulfur compounds allicin and quercetin are not only good during this diet but they are also antibacterial.
Baked chard that takes 30 minutes and has 220 kcal.
Like any green leafy vegetable, chard is rich in chlorophyll. This plant dye supports our liver and thus counteract inflammation.
Frozen blueberries that take 10 minutes and has only 49 kcal.
Antioxidants protect our cells from oxidative processes.
2 carrots + avocado hummus
Day 2 (total calories: 1837)
Flaxseed Pudding that takes only 5 minutes and has 474 kcal.
Attention soak the linseed the night before!
Zucchini salad with baked potatoes which takes 35 minutes to cook and has 281 kcal.
Olive oil is a good source of vitamin E
Baked sweet potatoes and beetroot cooked in 20 minutes and has 690 kcal.
Sweet potato is full of the antioxidant anthocyanin.
Banana bread made in 15 minutes with 212 kcal.
The hazelnuts are rich in omega-3 fatty acids and most suitable for an anti-inflammatory diet.
Raw vegetables such as kohlrabi (150 g) + crush guacamole 1/2 avocado with a fork, stir in a little lemon juice, salt, and pepper. Peel raw food, cut into pens and dip into the guacamole.
Day 3 (calories total: 1797)
Rye bread with avocado and beetroot spread that takes around 15 minutes and consists of 342 kcal
Not only do avocados contain abundant omega-3 fatty acids, but they also prevent the secretion of an enzyme responsible for gingivitis.
Zucchini wedges made in 30 minutes consisting of 463 kcal and Fruity leaf salad made in 25 minutes worth 128 kcal.
The yellow dye from turmeric and essential oils make this root a real inflammatory killer.
Vegan risotto with paprika vegetables prepared in 20 minutes and 466 kcal.
Capsaicin from the peppers has a pain-relieving and bleeding-promoting effect. Also, add some chili pepper to the dish and you get even more of this phytochemical.
Blueberry coconut smoothie made in 10 minutes consisting of 186 kcal.
The natural sweetness from fruits makes the inflammatory refined sugar superfluous.
Yogurt alternative from soy 150 g + blueberries
Read and wash 50 g berries and stir in the yogurt alternative.
Day 4 (total calories: 1702)
Red smoothie bowl with strawberries made in 15 minutes, 319 kcal.
Strawberries score with phytochemicals that can prevent inflammation.
Colorful potato herring salad that takes 60 minutes to prepare and is 376 kcal.
With any low-inflammatory diet, high-fat fish should be on the table at least twice a week.
Herb tart cake with walnuts that takes 15 minutes of preparation and is 598 kcal.
The pickled cabbage strengthens our intestinal flora. A healthy gut is a prerequisite for a normal immune defense.
Nice cream banana split takes only 5 minutes, 409 kcal.
Half is done, today we treat ourselves to a delicious nice cream, but the second snack is replaced by tea.
Hot lemon + ginger
Peel a thumb-thick piece of ginger, chop it very finely. Squeeze out half a lemon and pour in 250 ml of boiling water. Ginger has proven to be effective against osteoarthritis.
Day 5 (calories total: 1764)
Quinoa breakfast with chocolate and coconut in 20 minutes, worth only 421 kcal.
Quinoa scores with vegetable protein. Sufficient protein is important for healthy cell renewal.
Low carb bowl with marinated tofu in 40 minutes, only 287 kcal.
The bowl contains turmeric, kohlrabi, and cabbage a good mix of anti-inflammatory foods.
Tasty Spaghetti with salmon made in 25 minutes worth only 599 kcal.
Grilled cheese sandwich with avocado and spinach prepared in 15 minutes and only 327 kcal.
Vitamin E from the avocados protects unsaturated fatty acids from the attack of free radicals, which develop in inflammatory processes and trigger a chain reaction to inflammation.
Fat Content 200 ml The kefir fungus helps our intestines to maintain a healthy immune system.
Day 6 (total calories: 1686)
Colorful vegetable granola cooked in 35 minutes, worth 237 kcal.
Today we start the day with a full load of vegetables, to get enough omega-3 fatty acids to dribble some linseed oil over the cereal.
Indian vegetable curry worth 45 minutes of your time that consists of 499 kcal.
Pineapple bromelain is a protein-splitting enzyme with anti-inflammatory and digestive action.
Tuna bean salad with onions prepared in 20 minutes and 319 kcal.
This dish provides an extra dose of protein. We need this to regenerate damaged tissue.
Golden milk only in 10 minutes and worth just 187 kcal.
The vegan turmeric latte is very trendy and anti-inflammatory at the same time.
Chicory with nut dressing in 20 minutes, worth 295 kcal.
Quercetin from the salad can have a beneficial effect on inflammatory diseases such as rheumatism. Also, phytochemicals should be able to prevent strokes.
Day 7 (total calories: 1601)
Crackers in 10 minutes worth 450 kcal.
Dietary fiber provides a strong intestinal flora, which requires a healthy immune system.
Quinoa bowl with a strawberry dressing that takes 30 minutes and consists of 427 kcal.
Leaf lettuce is rich in chlorophyll, which relieves the liver and thus counteracts inflammation.
Lentils and tomato soup made in 15 minutes, worth 279 kcal
Phytochemicals protect our cells from free radicals.
Energy Balls prepared in just 30 minutes that is worth 230 kcal.
Almonds provide protective vitamin E and folic acid.
Fruits of the season (apple, apricot, blackberries, clementine, grapefruit or kiwi)
Fruit scores with plenty of vitamins, especially vitamin C helps our immune system.