If you are looking for a quick and easy way to manage inflammation, you can start by creating a 5-day anti-inflammatory meal plan that will help reduce inflammation and keep you feeling healthy and energized.
Loading up on foods that are anti-inflammatory would greatly help in reducing arthritis pain and joint swelling.
While it is important to know which foods to eat, you also need to know which foods to avoid.
Here is a 5-day meal plan that is specifically made to help fight inflammation and keep the body healthy and well-balanced.
Anti-Inflammatory Breakfast Example
Matcha Chia Smoothie
- 5 cups unsweetened almond milk (or milk of choice)
- 5 frozen bananas
- 5 pitted dates
- 1 1/2 tbsp matcha powder
- 3 tbsp chia seeds
- 3 cups fresh spinach
- Add all ingredients to a blender and blend until smooth.
- These smoothies are made altogether (as written) and then divided evenly and then stored in the freezer in mason jars with reusable lids.
- While you could make this fresh each day, you can make all 5 smoothies ahead of time and store them in the freezer.
- Then, remove one each day the night before and allow it to thaw in the fridge overnight so you can have your smoothie ready to enjoy each morning.
Anti-Inflammatory Example Lunch
Turmeric Chickpea and Kale Buddha Bowls (total of 5 bowls)
For the Wild Rice:
2 cups wild rice rinsed well (to yield 1 cup cooked per bowl)
3 cups water
1/2 tsp sea salt
For the Chickpeas:
2 15-oz cans chickpeas (AKA garbanzo beans), drained, rinsed, and patted dry
2 tsp cumin
1 1/2 tsp garlic powder
1/2 tsp turmeric
1/4 tsp sea salt
1/4 tsp black pepper
1 tbsp. olive oil
For the Garlic Sautéed Kale:
1 tbsp olive oil
5 cups chopped kale
2 cloves garlic, minced
1/4 tsp sea salt
For the Bowl:
2 cups red grapes, sliced in half
5 wedges lemon, for serving
3 avocados diced (when ready to serve) if desired
- To make the wild rice, place wild rice, water, and salt in a deep pot with a lid over medium-high heat. Cover, and bring it to a boil.
- Then, turn the heat down to low and let simmer for 40-45 minutes.
- The rice is cooked when it is tender and creamy, and all the liquid has been absorbed.
- To make the chickpeas, combine the chickpeas with the seasoning, and toss to coat.
- Heat olive oil in a skillet over medium-high heat. Once hot, add the seasoned chickpeas. Sauté the chickpeas for 6-8 minutes, until golden brown and fragrant.
- To avoid smashing the chickpeas with a spoon, you can shake the pan to toss the chickpeas around to evenly brown. Add additional oil, as needed, to prevent from sticking. Then, remove from heat and set aside.
- To make the kale, heat the olive oil over medium heat in a skillet. Add the kale and sauté until softened. Add the garlic and sea salt, and stir for another minute.
- Assemble the bowls into meal prep containers, starting with the wild rice as the base (1 cup per meal). Then, top with the seasoned chickpeas (1/3-1/2 cups per meal), sautéed kale, grapes (1/4 cup per meal), and a wedge of lemon. When ready to serve, top with avocado, if desired, and squeeze lemon juice.
Anti-Inflammatory Example Snack
Lemon Turmeric Energy Balls
1 cup uncooked rolled oats
1 cup raw almonds
8 large pitted dates
3 tbsp freshly squeezed lemon juice
2 tsp lemon zest
1/2 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp cinnamon
1/8 tsp black pepper
- Add all ingredients to a food processor, and process until the mixture becomes a ball and is fully blended.
- Divide the mixture evenly into 15 portions – using a meatball scoop is handy for this. Roll into balls using your hands.
- Place into the fridge to become more firm and solidify.
- Then, store in the fridge in an air-tight container all together or individually portioned for each day.
Anti-Inflammatory Example Dinner
Greek Quinoa Salad Stuffed Baked Sweet Potato
5 medium sweet potatoes, rinsed, poked, and patted dry
For Greek Quinoa Salad:
1/3 cup raw quinoa
2/3 cup water
1 cup sliced grape tomatoes
1 cup diced cucumber, quartered
1/2 cup pitted kalamata olives, sliced
1/2 cup thinly sliced red onion
For Greek Quinoa Salad Dressing:
3 tbsp olive oil
3 tbsp red wine vinegar
2 tbsp lemon juice
1/4 tsp sea salt
1/4 tsp black pepper
- Pre-heat oven to 425 degrees F and line a rimmed baking sheet with parchment paper.
- Wash sweet potatoes and remove any debris or dirt, and then pat dry.
- Place the sweet potatoes on the baking sheet and poke several holes around each of them using a fork or small knife.
- Bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes.
- When the sweet potatoes have about 20 minutes left, cook quinoa.
- Just combine the uncooked quinoa and water in a small saucepan, and heat over medium-high heat. Once the water reaches a boil, reduce the heat to a simmer, and cook 15-20 minutes, or until all the liquid has been absorbed and the quinoa has opened and is tender.
- Fluff the cooked quinoa with a fork, and then set aside to cool.
- Once the sweet potatoes are done baking, let cool slightly.
- Once cool, cut the sweet potatoes open and shred the flesh from the skin so that the inside is mashed and easy to scoop out.
- For Greek Quinoa Stuffing, in a large mixing bowl, combine the cooked quinoa and the rest of the ingredients for quinoa salad. Set aside.
- In a separate small mixing bowl, make the quinoa salad dressing by adding the ingredients for the dressing and whisking them together.
- Drizzle the dressing over the salad and then toss everything to combine evenly.
- Stuff the sweet potatoes with the quinoa salad and store them in glass meal prep containers in the refrigerator for up to 5 days.
An anti-inflammatory diet includes foods high in omega-3 fatty acids, antioxidants, and spices, and keeps the consumption of omega-3 and omega-6 fatty acids well-balanced.