Home Alkaline Diet Anti-Inflammatory Meal Plan Day 7 [ vegan 1500cal. ]

Anti-Inflammatory Meal Plan Day 7 [ vegan 1500cal. ]

by Tina
anti-inflammatory meal plan day 7

We are starting this Anti-Inflammatory Meal Plan Day 7 with a bang! I am assuming that somehow day 7 is a Sunday for you and you have time to enjoy a delicious savory breakfast. It is a quick meal but still to be able to sit down and chill with a plate of food like this mostly happens during a day off.

If you have the potatoes pre-cooked, your chickpeas and vegetables prepped you have it ready to eat in 10 minutes.

Chickpea Spinach Scramble, Baked Potato Squares, Salsa & Avocado [ 424 cal. ]

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anti-inflammatory meal plan day 7

Salsa

This salsa is made of two chopped, de-seeded tomatoes, one chopped red onion, three tbsp chopped cilantro, lemon juice, sea salt and pepper to taste.

This here below is one of my favorite soups! So rich and creamy, loaded with broccoli which you don’t taste as much which makes it perfect for peeps who are not that crazy about this vegetable.

Creamy Broccoli Soup & Hummus Lettuce Tomato Sandwich [ 500 cal. ]

Lunch

I served the soup with a hummus lettuce tomato sandwich. You can take two slices of your favorite bread, preferably whole grain and may be toast it. Spread it with 2 tbsp oil free hummus, some lettuce, tomato slices, salt and pepper to taste. I am linking the recipes to my favorite breads, very easy to make, whole grains, gluten free.

Whole Grain Buckwheat Millet Bread and Gluten Free Multigrain Bread

glutenvrij brood

I always like to have some ready to eat ( sweet ) potatoes, steamed or baked vegetables, cooked quinoa or another grain in my fridge. With these basics I can whip up a healthy meal in minutes. You can add them to a salad, warm it up in a broth and blend it into a soup or make a Buddha bowl and finish it off with some mashed avocado or a quick lemon mustard or tahini dressing.

Read HERE more on how I batch cook for quick healthy meals during the week.

Sweet Potato Kale Mash & Hazelnuts [ 378 cal. ]

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anti-inflammatory meal plan day 7

This sweet potato kale mash is based on a traditional Dutch dish called “stampot”, here they mash the potatoes with all kinds of vegetables. My favorite combination is with onion & carrots and this one with kale. If you want to add more protein you can also mash in some white beans, beans make it even creamier.

Snacks

The easiest snack is fruit, portable, healthy and delicious. Dried fruit is also a good option if it is un-sulfured and sugar free. Most of the nutrients are still intact. Dried fruit can boost your fiber and nutrient intake, they are also rich in antioxidants. A 1/4 cup of dried fruit usually equals 1 cup of fresh fruit or 1 serving.

My favorite dried fruits are Apricots, Medjool Dates, crispy Apple Chips and Mulberries.

Golden Milk is a delicious drink made with warming spices like turmeric, cinnamon, black salt and ginger.

Menu Anti-Inflammatory Meal Plan Day 7
anti-inflammatory meal plan day 7
Nutritional Information Anti-Inflammatory Diet Day 7

Again the day is filled with nutrient rich, inflammation lowering foods and this results in an abundance of nutrients and vitamins.

anti-inflammatory meal plan day 7

I hope this 7 Day Anti-Inflammatory Meal Plan has helped and inspired you to start on the road of achieving your desired health and weight goals.

Tina x

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

Click HERE for all the FREE Meal Plans

To save this meal plan and recipes you can pin the picture below to your Pinterest board,

anti-inflammatory meal plan day 7

Chickpea Scramble & Baked Potato Squares

A savory, protein rich breakfast, comfort food, healthy and filling.
Prep Time5 mins
Cook Time15 mins
Course: Breakfast, Brunch
Cuisine: Healthy, Low fat, Oil free, Plant Based
Keyword: anti-inflammatory, plant based protein, savory vegan breakfast
Servings: 2 portions
Calories: 385kcal
Author: Tina

Ingredients

  • 1 cup cooked chickpeas
  • 1 medium onion, diced finely
  • 1 cup red bell pepper, diced
  • 1 medium tomato diced, seeds removed
  • 1-2 cloves garlic, mashed
  • 1 large bag fresh spinach 150 grams
  • 1 tsp turmeric
  • 1/2 tsp smoked paprika
  • pinch of black salt adds an egg like taste
  • sea salt & black pepper to taste

Baked Potato Squares

  • 2 cups raw potatoes, boiled with skin, cubed, 1/2 inch / 1,25 cm
  • sea salt to taste
  • 1/2 tsp onion powder

Instructions

  • Mash the cooked chickpeas with a fork. Set aside.
  • Heat a pan over low-medium heat, add in garlic and onion with a tbsp of water and saute for a minute.
  • Add in the mashed chickpeas, bell pepper, tomato, turmeric, smoked paprika and salt. Mix and cook for 5-6 minutes over low-medium heat. 
  • Add the spinach and mix it through the chickpeas. Cook for another 2-3 minutes and let it wilt and become soft. First it seems too much but once wilted it fits perfectly. Sprinkle with black salt to add an egg-like flavor. Don't cook the black salt because it will lose it's flavor and effect.
  • While the chickpea scramble is cooking bake the cooked potato squares in an air fryer or in a skillet until they get golden. Season with salt and onion powder. Onion powder tends to burn quickly, I always add it at the end.
  • Serve the chickpeas, potatoes with a few slices of avocado and a scoop of salsa on the side.

Notes

I like to chop my spinach before adding it to the chickpeas, especially if the leaves are bigger. 
Don’t cook the black salt, cooking diminishes it’s flavor, add it to ready dishes before serving.  

Sweet Potato Kale Mash & Hazelnuts

An easy meal from basic ingredients, comfort food.
Prep Time5 mins
Cook Time20 mins
Course: Dinner, Main Course
Cuisine: Dutch, Low fat, Oil free, Plant Based, Vegan
Keyword: anti-inflammatory, mashed potatoes
Servings: 2 portions
Calories: 378kcal
Author: Tina

Ingredients

  • 2 medium sweet potatoes, cooked, steamed or baked / 300 grams I used white fleshed / purple skinned ones
  • 2 regular potatoes, cubed and cooked / 250 grams
  • 1 and 1/2 cups frozen kale or 130 grams / 6 cups finely chopped kale
  • 1/2 cup sauerkraut, chopped I like to rinse my sauerkraut a little to remove excess salt
  • 1 medium onion
  • 20 hazelnuts
  • 1 tsp onion powder
  • 1 cup water
  • pinch of nutmeg

Instructions

  • Saute the chopped onion in a few tbsp of water until translucent. Add in the frozen or fresh kale, water, cover with a lid and cook until soft. I like to cook it in some vegetable broth to give it a deeper flavor.
  • Most of the water is evaporated when done, if there is still much water you can pour it through a sieve. Add the kale back in the pan and mash the cooked sweet and regular potatoes through the kale. Flavor with sea salt, pepper, nutmeg and onion powder.
  • Mix the sauerkraut through the mash without cooking it to keep the good bacteria alive. The sauerkraut adds a great salty flavor and texture. Serve with chopped hazelnuts on top.

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