Anti-Inflammatory Meal Plan Day 1 [ vegan ]

If you want to lower inflammation in your body or keep it low you can try this week of eating foods and meals loaded with inflammation reducing compounds also used in the recipes of this anti-inflammatory meal plan day 1. Just like with the weight loss meal plan there will be 7 days you can follow and also just like I mentioned there, you can “stretch” the meal plan by making larger portions and repeating meals or days.

Read my Anti -Inflammatory Diet 101 post about the importance of a anti-inflammatory diet, the main foods you need to be adding and lifestyle changes that have a positive effect on inflammation in the body.

This days totals around 1500 calories including the 4 snacks and sourdough bread with the soup for lunch as listed on the menu. 1500 calories is sufficient if you are trying to lose weight or are smaller in size or / and less active.

These meals add a huge amount of anti-inflammatory goodness to your body. For more calories you eat larger meals, you can eat until satisfied instead of watching the portion sizes. You can also add some extra foods, preferably the healthy kind like fruit, whole grains, vegetables or beans.

Breakfast Chia Pudding [ 342cal. ]

Chia pudding is an amazing quick, delicious meal that can be breakfast, snack or dessert. Chia seeds are a great source of omega 3, a major player in an anti-inflammatory diet. Healthy fats, antioxidants and fiber to keep us full for a long time.

Here I added a green powder to up the nutrients, you can also add matcha powder or cacao powder and sweeten it to taste with stevia or a tbsp of maple syrup. Add a daily brazil nut for selenium.

Blended Green Soup with Spinach and Avocado [ 185cal. ]

Lunch is an easy blended soup. Blended soups are loaded with nutrients, they can be raw or cooked, or what I often do, raw ingredients blended with steamed broccoli or green peas. This recipe is raw but you can add in some cooked veggies if you want.

Green leafy vegetables are packed with anti-inflammatory properties and are rich in antioxidants. Serve with 2 slices toasted whole grain sourdough bread or whole grain crackers with a few slices avocado and slices tomato on top.

Recipe below …

Quinoa Burger, Cauli Parsnip Mash, Red Cabbage [ 417cal. ]

Dinner is this comforting, old fashioned feeling meal with creamy cauliflower parsnip mash, quinoa burger, red cabbage & apple salad and greens. This mash is so good … I added a potato and a little tahini to make it creamier.

Red cabbage is rich in anthocyanin, a substance which lowers levels of C-reactive protein, a marker of inflammation in the blood. A handful of berries and 1/2 cup of shredded red cabbage will cover your daily needs.

I always make more food than we eat at a certain meal to make sure I have leftovers for next days lunch or a quick dinner. I pimp it up with a fresh salad, reheat the leftovers and dinner is served.

For something sweet after dinner try this Golden Milk made with turmeric and enjoy a piece of dark pure chocolate.

Nutrient profile Anti-inflammatory meal plan Day 2

Read HERE about the importance of B12 supplementation, or check out my favorite vegan B12 spray,

I hope you enjoy these healthy, inflammation lowering whole food meals of day 1 and follow up with Day 2.

Click HERE for all the FREE Meal Plans

Tina x

ps. If you like these recipes you can pin the picture below to your Pinterest board.