A kale pineapple smoothie is how we start this Anti-Inflammatory Meal Plan Day 2. Pineapple contains immune-boosting vitamin C and a key enzyme called bromelain, loaded with anti-inflammatory substances that can help reduce inflammation in the body and can also help with reducing joint swelling caused by rheumatoid arthritis. Kale, well, we all know kale and its health properties by now right!?
As with all problems it is the best to get to them before they start or right at the beginning. This sounds logical but most people tend to wait, getting costumed to the pains, aches and itches without changing something in their diet and lifestyle.
Pineapple Kale Smoothie [ 235 cal. ]
Kale, pineapple and chia seeds are all anti-inflammatory. You can make the smoothie by adding water, I like almond milk for my base. Avocado adds more creaminess. Acid fruits like pineapple, lemon, grapefruit can easily be paired with a little fat like here from the avocado and hemp seeds without causing digestive issues.
You can mix the greens up by using spinach or some arugula alongside or instead of the kale on some days or add in frozen wild blueberries and barley grass powder to up the inflammation lowering action.
2 Hummus Veggie Wraps [ 495 calories with whole grain wrap, 255 with lettuce wrap ]
A delicious wrap which I often eat as a light meal, all the goodies rolled up in large lettuce or collard leaves. If I want it to be more substantial I place all of this on a gluten free or whole grain tortilla and roll it up. This is a 5 minute meal.
For the day I have calculated 2 whole grain tortillas both filled with 3 tbsp oil free hummus, lettuce leaves, sliced tomato, bell pepper, grated carrot, basil leaves, cucumber, spring onions and a 1/4 of an avocado. Pink salt and freshly ground pepper. Salsa or hot sauce is delicious on top.
Creamy Asparagus Pea Soup & Shiitake Bacon [ 120 cal. ]
The shiitake bacon can be made up front which I tend to do and I also make a lot because it’s so good on salads, soups and as a snack. This soup is so good … the fresh dill, asparagus, peas and lemon juice is a perfect combination if you ask me.
Lentil Beet Pomegranate Walnut Salad [ 290 cal ]
The soup is followed by this 100 times easier to make than it looks salad. I used canned lentils, pre-cooked beets and the dressing takes two minutes to make. Lentils are rich in plant based protein, beets and the pomegranate seeds have the deep red color we look for to add to our daily diet. Walnuts are added for crunch and the needed omega 3 fatty acids. For more calories add some cooked quinoa, toasted whole grain / gf bread or some rice.
Snacks [ 385 cal. ]
As with Day 1, you pic a few snacks. For this day I added three snacks, the almonds and apricots, berries and edamame. You can spread your snacks throughout the day as desired.
Nutrition profile of Anti-Inflammatory Meal Plan Day 2
I am hoping that with these meal plans I can show you that the amount of delicious whole foods you get to eat even if you are trying to lose weight is pretty good. It is very different from a lower calorie diet based on animal foods where everything is much higher in calories and often much smaller in size. The calorie density of plant based foods is much lower which means you can eat larger portion while consuming amazing anti-oxidants, anti-inflammatory compounds, fiber and all the nutrients you need.
Anti-inflammatory Meal Plan Day 3
Read HERE about the importance of B12 supplementation, or check out my favorite vegan B12 spray,
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Pineapple Kale Smoothie
- 1 cup almond milk
- 1 cup chopped pineapple, fresh or frozen
- 1 cup finely chopped kale
- 1 tbsp chia seeds
- 1/4 avocado
- Blend all the ingredients into a creamy consistency. I like to pulse the kale first with the almond milk for a few seconds to break it down before adding the pineapple.
Creamy Asparagus Green Peas Soup & Shiitake Bacon
- 1 cup green peas, frozen or fresh
- 2 cups chopped green asparagus
- 1 cup cup finely chopped cauliflower
- 2 cubes vegetable stock or stock powder
- 1 medium onion, chopped
- 1 tbsp maple syrup
- 2 cloves garlic
- 6 cups filtered water
- 1/4 cup chopped fresh dill
- 2 tbsp nutritional yeast
- 1 cup sliced shiitake mushrooms
- 2 tbsp braggs aminos or tamari
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 tbsp nutritional yeast
- 1/2 tsp smoked paprika powder
- 1 tsp onion powder
- Mix the ingredients for the marinade, add in the sliced mushrooms and let it sit for at least for 30 minutes.
- Bake the mushroom in a preheated oven on 340F until golden and crispy. Keep an eye on it, don’t let it burn.
Creamy Asparagus Peas Soup
- Saute the chopped onion until soft in a few tbsp water. Add the garlic.
- Add the water, stock powder or sea salt, onion powder and the vegetables, not the dill. Bring to a boil and cook until tender.
- The easiest way with this is to use an immersion blender, less messy, or a regular blender. Add in the nutritional yeast, dill and lemon juice and blend until creamy. Taste and season if needed. Serve with the shiitake bacon on top.
Lentil Beet Walnut Pomegranate Salad
- 1 cup lentils rinsed
- 1 cup cooked red beets cubed
- 4 spring onions sliced
- 4 tbsp chopped parsley
- 4 tbsp pomegranate seeds
- 10 half walnuts chopped
Mustard Lemon Dressing
- 1 tbsp mild mustard
- 1 medium lemon, juiced
- 1 tbsp maple syrup
- 1/4 cup water
- Mix all the salad ingredients in a large bowl.
- Add the dressing ingredients to a small glass jar or bowl and whisk or shake well.