7 Days Anti Inflammatory Diet Meal Plan For Beginners

7 Day Anti-Inflammatory Diet Meal Plan

 Planning a diet meal plan with anti-inflammatory food items might be a daunting task for us as we might need to be mindful of the weekly meal planner and get about 30-40 grams of protein in each meal since it's more challenging to get adequate amounts of complete protein, which many research scientists are now saying is around 110 to 120 grams a day. Keeping these in mind Foodhak has a completely plant-based meal plan that you can adapt to suit your anti-inflammatory diet meal plan requirements and preferences if you want to start an anti-inflammatory diet meal plan. Just ensure to follow this weekly food plan for healthy living.

 Why Anti-Inflammatory diet is important for a meal plan to reduce inflammation

An anti-inflammatory meal plan puts health first, not size or weight. It's a lifestyle diet, which means it's one you can stick to forever. The eating style encourages you to include foods that help fight chronic inflammation, such as more fruits, vegetables, whole grains, and healthy fats like omega-3 fatty acids, even though there are no set rules for an anti-inflammatory diet plan. 

Limiting your intake of foods linked to inflammation, such as highly processed foods (such as potato chips and fast food), foods high in saturated fat, and foods with added sugar is another recommendation made by an anti-inflammatory meal plan.

 Incorporate anti-inflammatory foods and beverages like dark chocolate, red wine, and green tea into your meal plan, according to proponents of the anti-inflammatory diet. The claims that eating these particular foods can aid in your battle against inflammation, however, are not sufficiently supported by the available data.

Here is your 7-day meal plan, which includes daily breakfast, lunch, dinner, and snacks, as well as some easy modifications you can make to the meals to make them more personalized.

DAY 1

• Breakfast: Handmade Adaptogenic Cocoa Truffles packed with nutrients 
• Lunch: Lemon Lentil Salad
• Snack: Vegetables and 4-Ingredient Guacamole
• Dinner: Harissa Chickpea Stew

Modify it to suit you: Starting to incorporate variety into your diet is the simplest thing to do. Variety can be as simple as a range of hues; consider the colours of carrots, tomatoes, and lemons. To change things up or adjust it to your personal preferences, you can start with a straightforward recipe, like the lemon lentil salad, and add different vegetables or proteins, or even orange in place of lemon.

Do you know? The ingredients in Harissa Chickpea Stew are rich in minerals that help reduce the risk of osteoporosis.

DAY 2

• Breakfast: Omelette with Herbes de Provence 
• Lunch: Courgette Lemon & Mint Soup
• Dinner: Provencal Sheet Pan Vegetables
• Snack: Seeded Omega and Millet Crackers

Modify it to suit you: We suggest switching up your spices and flavours as well to maintain variety and a happy palate. It's simple to change the dish's herbs and spices, or you could try a different protein (such as chickpeas in place of beans). 

Do you know? Courgette Lemon & Mint Soup is low in saturated fat and can save you from heart-related diseases.

DAY 3

• Breakfast: Zucchini Bread
• Lunch: Ayurvedic Kitchari 
• Dinner: Easy One-Pot Ramen
• Snack: Kale & Spirulina Bhaji 

 Modify it to suit you: A diet that is anti-inflammatory does not require eliminating an entire food group or restricting your options to the point where you feel constrained. Anti-inflammatory diets should focus more on including whole foods, minerals, and spices. In the recipe for Zucchini Bread, you can omit the zucchini, and when making the soup, you can substitute butternut or acorn squash for the pumpkin.

 Do you know? Kale & Spirulina Bhaji is a popular superfood that can boost your immunity.

DAY 4

• Breakfast: Collagen Turmeric Smoothie
• Lunch: Vegetable Biryani
• Snack: Sweetcorn Fritters with Sweet Chilli Sauce
• Dinner: Sweet Potato Falafels With Harissa Dip

Modify it to suit you: An excellent anti-inflammatory snack that is simple to customize to your preferences and make even more anti-inflammatory is Sweetcorn Fritters with Sweet Chilli Sauce. This recipe for Everything sweetcorn might benefit from the addition of turmeric, which has been shown to reduce inflammation. 

Do you know? Foodhak’s Vegetable Biryani is low in saturated fat and helps you keep your cholesterol in control.

DAY 5

• Breakfast: Blood Sugar Balancing Green Smoothie
• Lunch: Mushroom, Leek and Rosemary Soup
• Snack: Ashwagandha Choc Chip Cookies 
• Dinner: Easy Black Bean Burgers 

Modify it to suit you: Smoothies offer a simple way to increase your diet's intake of fruits, vegetables, and even fresh herbs. Because they are among the best sources of antioxidants, fresh herbs are wonderful. The herbs cilantro, parsley, and cumin are a few of my personal favorites. While parsley and cilantro are great additions, cumin might overpower a green smoothie.

Do you know? Ashwagandha Choc Chip Cookies are good for your gut.

DAY 6

• Breakfast: Creamy Mushroom and Spinach Risotto
• Lunch: Chickpea & Samphire Salad
• Snack: Brownie Batter Hummus
• Dinner: Healing Cantonese Congee

Modify it to suit you: To spice things up, you can substitute different beans in your salad and experiment with sprouting them to get the most health benefits. If you eat fish, increase the protein content by adding a serving of tuna or salmon. 

Do you know? Healing Cantonese Congee nourishes your immune system with the right ingredients.  

DAY 7

• Breakfast: Homemade Banana Cake 
• Lunch: Sprouted Moong Salad
• Snack: Italian Vegetable Pomodoro
• Dinner: White Bean Soup 

Modify it to suit you: Omega-3 fatty acids16 and vitamin A15, two nutrients essential for reducing inflammation, can both be found in abundance in bone broth. If you want to increase the amount of plant-based foods in your diet but aren't strictly vegetarian, you can make the white bean soup with bone broth rather than vegetable broth to increase the number of minerals it contains. Additionally, this will increase the protein content and filling factor of the meal. 

Do you know?  Italian Vegetable Pomodoro Can satisfy your daily recommended intake of Vitamin K.

And what’s next?

Most people can follow the anti-inflammatory diet for the rest of their lives because it is balanced. It promotes eating a wide variety of nutrient-rich foods from all the food groups, which are good for your body because they lower inflammation. 

 If you're thinking about changing your regular diet, talk to your doctor or a registered dietitian first. Finding an eating style that suits your health needs and goals, as well as your tastes and budget, is crucial because no one diet works for everyone.

We are aware that not everyone should have meal plans, particularly people who have eating disorders, and that's where Foodhak came into the picture. Foodhak will assist you at every possible level to provide the best anti-inflammatory foods and make sure you get what you come for. Feel free to visit Foodhak for a personalized diet solution if you or a loved one are dealing with an eating disorder.

Also read: Anti Inflammatory Diet, Anti-inflammatory diet meal plan