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
I hope you enjoy these healthy, inflammation lowering whole food meals of day 1 and follow up with Day 2.
ps. If you like these recipes you can pin the picture below to your Pinterest board.
Blended Green Soup with Spinach and Avocado
- 1 cup packed raw spinach
- 1 stalk celery, chopped
- 1 small zucchini, chopped
- 1/2 ripe avocado
- 2 tbsp chia, hemp or flax seeds
- 1 cup filtered water
- 1 small clove of garlic, optional
- 1/2 lemon, peeled
- 1/4 cup fresh basil
- 2 tbsp chopped fresh parsley
- 2 spring onions for garnish, sliced
- sea salt and black pepper to taste, I used about a 1/4 tsp of sea salt
- Blend the water, greens, herbs, vegetable, seeds, lemon and avocado into a creamy consistency.
- Serve cold or slightly warmed on the stove with a few more thin slices of avocado and sliced spring onion. You can also enjoy the avocado slices on a cracker or piece of toast alongside the soup.
Breakfast Chia Pudding
- 2 cups unsweetened almond milk
- 1/4 cup or 4 tbsp chia seeds
- 1/4 cup or 4 tbsp almond flour or 24 chopped almonds
- 2 tbsp maple syrup or stevia to taste
- 2 scoops green powder of your choice, optional or cacao powder
- 200 gr raspberries, fresh or thawed
- 4 tsp cacao nibs
- Mix the top 5 ingredients and let it thicken in the fridge for at least 30 minutes. I like to blend the chia seeds with the milk to break them up and make the nutrients more absorb-able. Stir it once after 5 minutes.
- Serve it with the raspberries and cacao nibs on top.