Looking for a quick and easy way to reduce inflammation? This post explains what inflammation is, how to reduce it, and provides a delicious and satisfying 5 day anti-inflammation meal plan that has been optimized to help reduce inflammation and to keep you feeling healthy and well-balanced.
Okay, let's get to the main point here: An anti-inflammatory diet includes foods and ingredients that minimize your body's inflammatory responses. Don't worry if that seems a bit vague because we'll dive deeper into what exactly that means later on in this post. As a general rule, the idea behind an anti-inflammatory diet is to replace sugary, refined foods with whole and nutrient-rich foods with generous amounts of antioxidants.
To make it all a lot more easier to understand (end enjoy!), I have also put together a healthy, anti-inflammatory diet meal plan for a 5-day routine, to get you started on your way. If you enjoyed my 7-Day Meal Plan for Weight Loss, I think you're gonna love this meal plan, too!
What is an Anti-Inflammatory Diet?
So, first things first: What the heck is an "anti-inflammatory diet" and why is it so important? There are times when your body recognizes a foreign element, including a chemical, plant pollen, an invading microbe or some other form of infection-causing agent, and this in turn, activates your immune system and triggers inflammation in order to protect your health and fight the illness. This is what your body is meant to do -- protect itself against potential danger.
However, when inflammation persists and lasts several days, or when inflammation occurs without anything foreign, it make it hard to carry out even day-to-day activities without facing discomfort and pain. In fact, various diseases, including cancer, diabetes, heart problems, depression, arthritis, and Alzheimer's, are often associated with chronic inflammation. In these cases especially, there is a need to minimize inflammation and relieve pain and other symptoms.
Fortunately, one of the most effective solutions to reduce inflammation doesn't involve medication or heavy treatments -- instead, it's all about making certain changes to your diet. Yep, all it takes is a trip to the grocery store to get foods and ingredients that have been shown to contain anti-inflammatory effects (meaning they reduce overall inflammation in your body). So choosing the right anti-inflammatory foods and turning them into delicious meals for breakfast, lunch, snacks or dinner can work amazingly well to reduce your risk of illness.
Ya see where I'm going with this? 🙂
What causes inflammation?
Inflammation is the body's natural response to injuries, infections, and illnesses. It occurs when the immune system of the body transports an increased amount of white blood cells to the area fighting off the injury or infection. In other words, inflammation is just your body trying to prevent any further illness or injury by strengthening the immune response in the portion that's being threatened by the same.
However, several chronic inflammatory conditions or diseases, such as psoriasis, arthritis, and asthma can overdrive the immune system and attack healthy tissues. Apart from going for prescribed medications, a person with inflammation can minimize or even eliminate the same by making changes to their diet.
PLUS your physical health is not the only thing that can benefit from an anti-inflammatory diet -- inflammatory conditions are also linked to mental health conditions, such as anxiety and depression. That means your food choices are likely just as significant as any supplements or medications when it comes to fighting inflammation and to boost your overall health. Of course, you should always consult with your doctor or licensed physician when starting a new diet or healthy lifestyle to confirm it is what makes the most sense for you and your health.
Anti-Inflammatory Foods
Loading up on anti-inflammatory foods is an essential step in reducing inflammation. That means you should look to eat as many whole fruits and vegetables as well as sources of omega-3 fatty acids as you can.
An anti-inflammatory diet meal should include these foods:
- tomatoes
- nuts (like almonds and walnuts)
- berries (like blueberries, strawberries, and blackberries)
- olive oil and coconut oil
- dark, leafy greens (like kale and spinach)
- whole grains (like quinoa, brown rice, wild rice)
- red grapes
- beans and lentils
- avocado
- cold water fish (like tuna and salmon)
- olives
- broccoli
- cauliflower
- green tea (matcha)
- spices, like pepper, turmeric, ginger, and cinnamon
- dark chocolate
- chia seeds
- flax seeds
- citrus (like oranges and lemons)
- natural sweeteners (like dates and pure maple syrup)
- root starches (like sweet potatoes, beets, and potatoes)
What are the foods that cause inflammation?
On the other hand, you'll also want to avoid inflammation-causing foods, including the following:
- refined carbohydrates (like white bread and white pasta)
- fried foods (trans fats)
- soda and other artificially-sweetened beverages
- high-fructose corn syrup
- red meat, especially very fatty meat
- processed meat
- refined oils (like margarine, shortening, vegetable oil, and soybean oil)
- excessive alcohol
- snack foods with high sodium (like chips and crackers)
What's the difference between clean eating and anti-inflammation diet?
For starters, luckily, a LOT of clean eating correlates really well with an anti-inflammatory diet. That’s because, on an anti-inflammatory diet, you’re looking for fresh, whole foods, that are nutrient-dense. You’re also looking to avoid processed meats, sugary drinks, refined flours, and processed snacks. This should all look pretty familiar to clean eating.
That being said, while also clean eating, an anti-inflammatory diet is specifically designed with the most power-punched anti-inflammatory foods to get your body back on track and to get you feeling better.
Is an anti-inflammatory diet plant-based?
A true anti-inflammatory diet is mostly plant-based and emphasizes consuming lots of veggies, fruits, fish, whole grains, nuts, and healthy oils, like olive oil, which is preferred as the main source of dietary fat. While poultry and fish can be consumed a few times per week, yogurt and cheese are minimized, as are red meats, sweets, and red wine.
The concept behind the anti-inflammatory diet is simple: add in nutrients, such as vitamins, fiber, essential fatty acids, minerals, and phytonutrients to your meals to minimize inflammation. 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.
You’ll notice I chose not to add any meat into this meal plan, which isn’t entirely necessary for an anti-inflammatory diet, but choosing cold water fish that are high in omega 3 fatty acids, like salmon or tuna, 2-3 times a week, especially over fatty meats is a great help to inflammation as well.
5-Day Anti-Inflammatory Diet Meal Plan
Below is a detailed 5-day anti-inflammatory diet meal plan that includes super delicious recipes to enjoy each day as your breakfast, lunch, snack, and dinner. This meal plan will provide you with a great start for how to put together an anti-inflammatory meal plan.
PS you can always customize the meal plan according to your dietary needs and preferences, especially taking advantage of the anti-inflammatory foods listed above.
Breakfast: Matcha Chia Make-Ahead Smoothie
For breakfast, we have our matcha chia make-ahead smoothies, which contain dark, leafy greens with our spinach, matcha powder, dates, and chia seeds, all with proven anti-inflammatory properties. Plus there is no added sugar in this or artificial ingredients so it’s great for your body.
Lunch: Turmeric Chickpea and Kale Buddha Bowl
For our lunch, we’ll be enjoying a Turmeric Chickpea and Kale Buddha Bowl each day, which contains anti-inflammatory chickpeas, kale, red grapes, wild rice, and more. Add that lemon squeeze when serving for added help in reducing inflammation in your stomach, joints, and muscles.
Snack: Lemon Ginger Energy Balls
For snack, we have energy balls that are filled with lemon, turmeric, and other anti-inflammatory spices, like pepper, turmeric, cinnamon, and ginger. A snack is three of these bad boys and I know you’re gonna love them.
Dinner: Greek Quinoa Salad Stuffed Baked Sweet Potatoes
Dinner is our greek quinoa salad stuffed baked potatoes. We’ve got so much anti-inflammatory goodness stuffed into these baked sweet potatoes, including the sweet potato itself, which is high in vitamins C and E and they contain alpha and beto carotene which both reduce inflammation. Then it’s stuffed with quinoa, cucumbers, tomatoes, and red onion with a fresh lemon vinaigrette, all high in anti-inflammatory properties.
Anti-Inflammatory Diet Meal Plan Recipe Video
5-Day Anti-Inflammatory Meal Plan
Equipment
- Glass Meal Prep Containers - My Favorite Meal Prep Containers
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
Matcha Chia Make-Ahead Smoothie (total of 5 smoothies)
- 5 cups unsweetened almond milk (or milk of choice)
- 5 frozen bananas
- 5 pitted dates
- 1 ½ tablespoon matcha powder
- 3 tablespoon chia seeds
- 3 cups fresh spinach
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
- ½ teaspoon sea salt
For the Chickpeas:
- 2 15-oz cans chickpeas (AKA garbanzo beans), drained, rinsed, and patted dry
- 2 teaspoon cumin
- 1 ½ teaspoon garlic powder
- ½ teaspoon turmeric
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 tbsp. olive oil
For the Garlic Sautéed Kale:
- 1 tablespoon olive oil
- 5 cups chopped kale
- 2 cloves garlic, minced
- ¼ teaspoon 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
Lemon Turmeric Energy Balls (total of 15 energy balls, 3 balls per serving)
- 1 cup uncooked rolled oats
- 1 cup raw almonds
- 8 large pitted dates
- 3 tablespoon freshly squeezed lemon juice
- 2 teaspoon lemon zest
- ½ teaspoon ground turmeric
- ½ teaspoon ground ginger
- ¼ teaspoon cinnamon
- ⅛ teaspoon black pepper
Greek Quinoa Salad Stuffed Baked Sweet Potato (total of 5 meals)
- 5 medium sweet potatoes, rinsed, poked, and patted dry
For Greek Quinoa Salad:
- ⅓ cup raw quinoa
- ⅔ cup water
- 1 cup sliced grape tomatoes
- 1 cup diced cucumber, quartered
- ½ cup pitted kalamata olives, sliced
- ½ cup thinly sliced red onion
For Greek Quinoa Salad Dressing:
- 3 tablespoon olive oil
- 3 tablespoon red wine vinegar
- 2 tablespoon lemon juice
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
Instructions
Matcha Chia Make-Ahead Smoothie (5 servings)
- Add all ingredients to a blender and blend until smooth.
- These smoothies are made all together (as written) and then divided evenly and then stored in the freezer in mason jars with re-usable lids.
- While you could make this fresh each day, I make all 5 smoothies ahead of time and store them in the freezer. Then, I remove one each day the night before and allow it to thaw in the fridge overnight so I have my smoothie ready to enjoy each morning.
Turmeric Chickpea and Kale Buddha Bowl (5 servings)
- 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 heat down to low and let simmer 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 (⅓-1/2 cups per meal), sautéed kale, grapes (¼ cup per meal), and wedge of lemon. When ready to serve, top with avocado, if desired, and squeeze lemon juice.
For The Lemon Turmeric Energy Balls (5 servings, 3 balls per serving)
- 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.
Greek Quinoa Salad Stuffed Baked Sweet Potato (5 servings)
- 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 sauce pan, 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 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 in glass meal prep containers in the refrigerator for up to 5 days.
Video
Notes
- Nutritional information is for an entire day of the 5-day meal plan, which includes breakfast, snack, lunch, and dinner.
- All food can be stored in the fridge in an air-tight container for up to 5 days.
- Meals can be prepped ahead of time in bulk, if desired.
Nutrition
This post contains affiliate links for products I use often and highly recommend.
Please note: I am not a medical practitioner and do not provide medical advice, diagnoses, or treatment. Please seek assistance for any diagnosis, treatment, and/or advice from qualified providers based on your condition.
lynn m benjamin
loved all, dinner was not my favorite and I could never get my balls to stick together. But thank you for the easy-to-follow guide and recipes!! I keep returning to our website
Dustin
Thanks for the feedback glad you enjoyed most of it.
Carlie Cortes
So far, I’ve only tried the Greek Quinoa Salad Stuffed Sweet Potatoes, but I loved them! So delicious and healthy, not to mention creative. I’m going to try the energy balls next and I’m so excited!
Donna GESLER
What sizes are the meal containers and mason jars?
Ashley
Thank you so much for providing nutritional and delicious recipes. I didn't know where exactly to start with reducing inflammation via nutrition, but your meal plan made it so easy! I look forward to trying more recipes and incorporating them into a healthier lifestyle!
Monica Stoffer
Hi there.
I was wondering if you could recommend something to replace the sweet potatoes? My daughter is allergic to them so I try not to have them in the house.
thank you!
Jen Moderator
Hi Monica, how about butternut squash? Lacey uses this quite a bit in her recipes and it looks like it would be a good fit for this one. I'll get more suggestions from her if you need - keep us posted! -Jen
Simone
I was very pleasantly surprised by every one of these recipes! Each one was better than expected and I look forward to having them again. I had to add some protein for my nutritional needs, but that was easy.
I would LOVE another 5 day anti-inflammatory meal plan and would definitely be interested in a cookbook of anti-inflammatory recipes.
Thank you!!
Barbara McClelland
I did the 5 day anti inflammatory diet. Thank you so much for putting this together. I loved the recipes and all of the food was so good. I want another 5 days of new recipes. Do you have a book I can purchase, or something I can subscribe to for more recipes? I love the plant based life style. Seems to work well for me. My knees and neck already feel better after only 5 days of this. I have shares this with several friends. Thank you so much!
Jen Moderator
So glad to hear you've had great results, Barbara! It sounds like we need more anti-inflammatory recipe content on the blog so I'll pitch that to Lacey soon! She does have a cookbook with clean recipes you can access here: https://www.asweetpeachef.com/cookbook/ And you might like these posts: Best Anti-Inflammatory Smoothies - https://www.asweetpeachef.com/best-anti-inflammatory-smoothies/ 5 Anti-Inflammatory Breakfast Recipes - https://www.asweetpeachef.com/anti-inflammatory-breakfast-recipes/
I hope that helps for now! -Jen
Marci
Hi, I have IBS issues and enjoy the structure of the meal plan...except the spinach gives me gas all day. Any ideas? Is there another veggie I can substitute? The meal plan has helped with my GI issues too and am very appreciative you have this available on-line.
Jen Moderator
Hi Marci, thank you for your question! Do you have similar results with all leafy greens? If not, arugula or kale would make a fine substitute. If these cause you more harm than good, we always recommend just leaving them out. Another thing you could try is adding powdered greens to your smoothies (so you don't miss out on any of the nutrients spinach provides). I hope this helps! -Jen
이미나
Just a comment about tomatoes as they are a nightshade and have alkaloids which are inflammatories in all forms. I have Hashimoto’s Disease and am on a AIP diet autoimmune protocol diet for anti-inflammatory foods and tomatoes are a no-no. Just thought I would point that out. Thank you for the great recipe.
Jen Moderator
Hi there, thank you for your comment! I’m Lacey’s blog moderator and can help with this. So…there’s def been a lot of feedback about the tomatoes! And you’re right, if you have historically reacted badly to nightshades we would recommend skipping them. However, tomatoes ARE an excellent source of lycopene, which has been said to help reduce inflammation. So…this is a case where you’ll have to tune in with your body and/ or consult with your doctor or nutritionist. I hope this helps!
LaDonna
I keep coming back to this because it’s so good! When I over do it with the sugar and my body is aching these recipes really help. Thank you I hope I never lose this recipe 💜
Joni
I can't seem to get the lemon turmeric energy balls to stick together. What am I missing? Loved everything else in the meal plan.
Joni
I ended up adding some water and it worked. 🙂
Jen Moderator
Thanks Joni! Generally the stickiness of the dates will hold everything together, but we're glad you found a method that works for you!
Wendy
Hi, Love the recipes but am having a terrible time with the dates! should they be soaked first? In the blender for the smoothie they got really hard and rattled around so much I was worried about the blender. So I just stopped blending poured the smoothie into the jars and discarded what was left of the dates. Also for the balls it was just too much, too "dry", too sticky for my little Cuisinart. Burnt the motor out (it was pretty old) should I have added more liquid?
Jen Moderator
Hi Wendy! Check to make sure you are using fresh dates (not dried). They should be sticky, soft, and pretty easy to blend.
Joanna
Feta is not in the recipe, but it is in the video. Just wanted to point it out to maybe correct it in the recipe 🙂
Kathy R ORSBURN
Hi
I noticed there wasn't a response from the moderator about the amount of sugar in the meal plans? Can you please confirm how much sugar is in the daily meals or in each meal please? Thank you.
Jen Moderator
Hey Kathy! Thanks for getting this back on our radar. It totally needed adjusting! Worked with Lacey to update the nutritional information. The sugars are now recorded accurately at 37 grams.
Hillary
Thanks for putting this all together, Lacey!
Have you ever frozen the turmeric balls? Do they maintain their texture if thawed?
Jen Moderator
Hi Hillary! So Lacey has never frozen these turmeric balls...though based on the ingredients they should freeze pretty well in an airtight container. If you try this, please let us know! -Jen
Ally
I thought nightshades were something to avoid with anti inflammation diets? Tomatoes are included here??
Jen Moderator
Hi Ally, thank you for your comment! I’m Lacey’s blog moderator and can help with this. So…there's def been a lot of feedback about the tomatoes! And you're right, if you have historically reacted badly to nightshades we would recommend skipping them. However, tomatoes ARE an excellent source of lycopene, which has been said to help reduce inflammation. So…this is a case where you’ll have to tune in with your body and/ or consult with your doctor or nutritionist. I hope this helps!
Sharon
My coach said that it's OK to eat it as long as it has been peeled. So I have to roast or steam it to peel before I can eat it
Linda Wells
I do not see the feta in the quinoa salad. Wondering about the amount or if it has been removed from the recipe?
Deborah Campos
Hi Lacey, I'm a little confused. I have heard that night shades can be inflammatory yet you have tomatoes listed as something you should eat on an anti-inflammatory diet, can you please clarify.
Jennifer L Cook
I was wondering the same. I have done an anti inflammatory diet before and I had to avoid all nightshades.
Jennifer L Cook
BTW , I started my meal prep today, minus tomatoes, to start the diet on Monday. I have inflammation and have been in so much pain and don't want to be in medication. I am praying this helps me.
Julie McNamara
How are you feeling? Any relief? I have inflammation and started yesterday the 12th.
Curious if anyone has tried this before how long it took to get relief????
Jen Moderator
Hi Deborah, thank you for your comment! I'm Lacey's blog moderator and can help you with this. So...yes, if you have historically reacted badly to nightshades we would recommend skipping the tomatoes. However, tomatoes ARE an excellent source of lycopene, which has been said to help reduce inflammation. So...this is a case where you'll have to tune in with your body and/ or consult with your doctor or nutritionist. I hope this helps!
Michele
I have a family history on both sides with bad RA, so at 40 I am trying to stay ahead of the inevitable, as I have been noticing my hands are starting to feel stiff in the mornings. These recipes look delicious. I am thin and active and need more calories, so I plan to increase the recipe amounts by about 1/3 and add some chicken, fish, or avocados.
NB
Hello, Thank you for all the hard work you’ve put into the research on the menu items and how the meals are presented. I have never tried an anti-inflammatory meal plan before and am highly impressed with the entire process.
I plan on making this a new way of eating.
Cilla
This is a lot of shopping and I’ve been cooking all day. Not sure about this guys.......too much like work. It I feel great after a week I may give this a better review.
Maritza
Did this for the week and felt great. It wasn’t until evening of day 2 that I even realized there was no meat! Lacey, is there a recipe page or blog post where each dish’s nutritional breakdown is listed? I’ve continued making the smoothies and want to log the nutrition in accordingly. Obviously, it’s not the near 1400 calories ;). Thanks much!
Lacey Baier
Unfortunately, not at this time, no. So glad you're enjoying the recipes 🙂
Laurel
I've found using the LoseIt! app or something similar has been great for this reason! You put all the ingredients in as a "Recipe" and it tells you how many calories in the whole thing!
Reese
Could you please confirm the accuracy of the nutritional information given for this plan? I am particularly concerned about the 80g of sugar per day. This is well above the guidelines, even for natural sugar consumption which is the equivalent of 2-3 servings per day. Thank you.
Bonnie
Hi, I love these recipes and love how you made it so easy. I have one question: I'm trying to build strength doing physical therapy and have been told to try and get more protein. I would just add fish and chicken breast or something, but I don't want to increase the calories and I'm trying to eat less meat. Any suggestions for getting more protein without adding calories or lots of meat. (I count fish as meat) I'm not a strict vegetarian, but I want to have a small carbon footprint and eat healthy.
Jen Moderator
Hi Bonnie! Thank you for your question. I'm Lacey's blog moderator and can help you with this. There are so many great sources of protein that don't include any meat or animal products whatsoever. A few of Lacey's favorites are tempeh, beans, oats, potatoes, nuts and seeds...This blog does a great job introducing the top sources of protein for Vegans (which you may not be but it's still a great resource): https://www.asweetpeachef.com/vegan-protein-substitutes/ This Vegetarian meal prep plan is also protein focused: https://www.asweetpeachef.com/vegetarian-meal-prep/
I hope this helps! -Jen
Mari Thurau
Is it OK not to use Cumin and Tumeric? I'm not a fan of those spices.
Jen Moderator
That's fine : )
Iliana Lamar Rodriguez
hi! the quinoia seems very small amount. can you share how much I should be putting into each bowl of the quinoa? or what the end amount should be once cooked?
Kiki
I have same question started the meal plan yesterday w/ my daughter & measured 1 cup, not sure if that’s correct amount
Hillary
Yeah it was barely any at all and mine stuck to the pot. :-/
Nora
Thank you for this! I just finished the 5 day plan and loved it -- definitely recommend giving it a try. As a person with a good appetite, it was amazing to have healthy food that tasted great and didn't leave me starving. My best friend is allergic to bananas so she will substitute blueberries for the smoothie. I tried it for breakfast today and it was good, not as sweet as a banana but still hit the spot. Also, the cooking isn't as intimidating as I thought it would be. However, I had to purchase several of the spices and condiments. Once I got started prepping the meals I found it was fairly easy and will do it again next week.
Janna Bacon
Do you know any replacement for bananas in the smoothie?
Susana
Hi! This looks delicious. What matcha powder would you recommend? Thank you!
William
hello,
i am so glad i found this page. just started on my healthy food journey. at 59, my body finally said, no more mcdonald's or ben and jerry's 🙁 i am into learning how to eat good food all the time. not just once in a while. i am a smart person, so i know when enough bad stuff is enough!
Valerie
Thank you for this menu plan. My results are amazing. ❤️ This plan. Truly has me cooking in the kitchen because I enjoy the tastes so much. Although the web is offering conflicting information over what reduces inflammation, I found these recipes worked well for me. By itself, it is not a cure all; however, I am finding healing from a collaboration of many factors. This meal plan was a definite giant leap toward health.
Jobey Stone
These recipes had easy to find ingredients and I totally loved lunch, supper and snack. The smoothie was good but really, the other recipes were crave worthy and I was pleasantly surprised and didn’t feel deprived. Yes, I want more meal plans and recipes! Thank you!
Autumn
I have constant pain in my knees. I'm ready to try an anti-inflamatory diet. Is this plan the same meals all day for 5 days? Also, spinach and kale make me really gassy. Any suggestions on avoiding that?
Patty
Do you have a grocery list for this meal plan?
susan sirop
I'm just trying to bring inflammation down in my joints. So far, I have made the lemon balls and they were sooo tasty!! I was wondering where I could get the mason jars with plastic lids.
C. S. Behmer
Please send me the grocery list.
Kim
Hi, I just found this meal plan and it all looks great. Is this also a good plan for weight loss?
Vaughn Mickan
Thanks for providing a great meal plan to kick start our anti-inflammatory diet. We'll need to change the lunch and dinner recipes from week to week, but the brekky smoothie will be a constant!
katie
I'm on day 1 and I am so so so excited!!! Everything so far has been absolutely delicious, and I'm really motivated that this will be my jumpstart my weight loss journey. Thank you for creating such easy and delicious meals, everything I've done in the past has seriously sucked, lol. Cheers!
Janette
I was just wondering how it is going. I'm thinking of trying it
Donna
I wasn’t to sure on if I was going to like any of the meals!!! Mainly due to I never have eaten a lot of it before!!! Come to my surprise.... Everything and I mean everything was super yummy and kept me feeling satisfied!!!! I did omit a couple of thing and changed one thing... the energy balls...instead of the lemon I used oranges instead, and the the dinnner I didn’t use the dressing!!! Just not a fan of Lemon!!! Thank you so very much for doing this 5 day anti-inflammatory diet!!
Patty
The recipes all look great, thank you for sharing! I do have a question though, why add the feta cheese in an anti inflammatory meal plan, since dairy is such a trigger for a lot of people.
Vaughn Mickan
Patty, try and get a feta made from goats and sheep milk. That's what we did.
Janey Fox
That IS the definition of Feta. It is from goat or sheep's milk.
Catherine Deserio
This plan has helped me kick start a diet for gastritis. I did have to make some adjustments for what my body doesn’t tolerate. That was every simple to do. It is all great despite my tweaking. I am in LOVE with the lemon bites. They are fantastic. I would also pay for another week of your plans. I feel great after just a few days. The planning eased up stress. Thank you very much from the bottom of my heart.
Christina
Can you recommend a cookbook that includes more anti-inflammatory meal plans, such as you provided in this blog? It’s fantastic!
Donna Beard
Hi!!! I am super excited to try this 5 day plan!!! Having major inflammation issues in my joints!!! Do have a question...for the energy balls.... can I substitute the lemon or orange??? Not a big fan of lemon!!!!
Ava Kamm
I have acid reflux and lemon might be bad for that. Do you have any suggestions for a substitution?
Thank you,
Ava
Abigail Dodd
Try using the spice 'SUMMAC'... available in most supermarkets... it has a zesty taste to it. I also have acid reflux so I use this to replace lemon in dressings etc..
Mio
I love your article! Great information!
This may be a stupid question but will I need to eat same meals everyday for 5 says?
And do all recipe keep well for these period?
Thanks!
Pam
I just came here to say thank you. And this food is delicious. For those that are not feeling well as they try this 5 day plan, I would suggest to shop one day-make sure you have containers and smoothie jars. (I made a pick up shopping list from Walmart), pick it up on Day 2, prep on Day 3, cook and place in containers on Day 4. I bit off more than I could chew by picking up from Walmart, chopping and cooking in one day. It's a lot for the inflamed 🙂
Again, thank you. The food is so good. I look forward to adding more meals to the rotation.
Shannon
This plan looks good and I will try it. However, it is extremely low on protein. Do you have other plans with more protein?
Mayra Andújar-Soto
Hi Ms. Lacy B.:
My name is Mayra and I just happen to see your page --5-Day Anti-Inflammatory Diet Meal Plan-- and I have doing it for a couple of days now. Because I can't eat to much I have been dividing each meal, not the smoothie, for 2 days. I suffer from a 'Rare Chronic Blood Disorder' and the side effects of the treatment I'm taking ARE bloating, weight gained, gassy, bigger in the abdomen area, etc.
DO YOU HAVE MORE MEALS?
HELP!
Love always, mAyRa : ]
marsha
I absolutely love this. I am a physician who myself just recently got diagnosed with an autoimmune disease that is affecting me in a handful of frustrating ways. I tried this combination of meals and I am so hooked! I have made them several times and honestly am feeling so much better. I am convinced switching to an anti-inflammatory diet is greatly helping me. I would absolutely love it if you would consider posting another "set" of meals to rotate with these. Thanks so much!
Ljeandav
Hello,
I followed the recipe for the rice, 2 cups with 6 cups broth, however it yields much more than 5 bowls (according to `1 cup per bowl, am I doing something wrong?
Dezigirl78
I did the same thing... sort of. I didn't see the water but did add 6 cups of broth. I cooked it for the instructed time and there was still a lot of broth in the pot and my rice was complete MUSH. I think next time I will try just the rice and water as most rice cooking is a 1:1 ratio.
Jen Moderator
Oh my - the wild rice has gone totally wild! That was a mistake on our end, apologies! Updated to be 2 cups of rice, 3 cups of water, and 1/2 tsp of salt. -Jen
Edwin Smith
This all sounds really complicated for someone whose cooking history includes boiling pasta for 7 to 10 minutes. I wish i could buy them already prepared!
Laurie
The recipe for the rice calls for 2 cup is that correct or do I double it?
Laurie
So how much rice should I cook for 5 days Plan? It’s listed as 2 cups to equal 1 cup per bowl????
Janette
probably means once it's cooked
M
I couldn't find where to use the vegetable broth listed in the ingredients part of the recipe. What am I missing?
Robbie
I think she accidentally said water in the rice cooking stage and meant to say broth.
m
Thank you!
Marisa Colosimo
Hi there,
My name is Marisa I’m 56 years old for blown menopausal my stomach is so bloated I’ve gained about 30 pounds in the last year so uncomfortable I’m going to try your diet your information diet tomorrow wish me luck. If you can give me any pointers on regards to more inflammation advice and stomach bloating. Thanks for all your great inspirational videos as well. Take care Marisa
Diane
Maria,
How did it go? Do you feel better?
Brandy Johnson
I can not find dates. Can you please suggest a substitute. Your recipes and site are amazing. Thank you!!
Justine F
I see medjool dates at Costco in the produce section all the time.
Amy Coles
Aldi has dates too
Janice Kirk
Sprouts has dates
Becky
Looking for the link of where to get the glass containers
ddumas
This meal plan was the best. It not only makes you feel better, less bloated feeling, it all tastes great. I never heated mine up. Ate it straight from fridge. Was never hungry. My husband also did this with me so when I was getting every thing ready for the week, it was a little overwhelming. For just one person I don't think it would be. I ended up losing 3 pounds and my husband 6. I will be doing every so often just to feel better.
Shelby
Hi! What type/size of containers did you use to store these? Looking for some new glass storage that perfectly fit one meal each.
Brenna R
Thank you so much for these recipes. I have been on an anti-inflammatory diet for the past 6 weeks and it is overwhelming to say the least. This weekly meal prep made things so much easier for me and I truly enjoyed every single recipe from this post!
Denise
Thank you so much! I’m glad I found your site. I just made the 5 day anti inflammation Meals and will start eating tomorrow. It was super easy. Video made it even easier!
Misti
Wow!!! I am totally blown away at how delicious the anti inflammatory recipes are! Absolutely delicious thank you so much for this!!
Vicki
Thank you for the plan. Every recipe was fantastic!!
UrsulaG
Absolutely delicious! Tried all recipes, and each will be a regular dish in future. Thank you so much for sharing 🙏🏻
Lacey Baier
YES! Love hearing that 🙂 I'm so glad you enjoyed all the recipes!!
Phyllis Smotherson
How much is cookbook
Lacey Baier
You can find out all about my cookbook here: https://www.asweetpeachef.com/cookbook 🙂
Traci Rich
Hi Lacey, I am having abdominoplasty tomorrow so I made these up to have ready. I am so excited to have found you and your recipes. I will also look for your cookbook. I eat pretty healthy most of the time, mostly plant based but wanted a good and easy anti-inflammatory plan for getting through recovery after this surgery which is very intense. Thank you again for making it easy.
Traci
Lee Ann Mercurio
Looking forward to trying these recipes, but need a substitute for lemon.
Thanks, Lee Ann
Lacey Baier
Can you have orange? Or is all citrus out? 🙂
Serina
I am a eczema sufferer... the symptoms has been escalated for last one year and I decided to change what I eat so my symptoms can be eased. First of all, thank you for sharing your great idea 😀 I made the greek salad following your recipe and it was great! Easy to make, very simple ingredients. I just added two veges, baby beetroot and capsicum. Will that be okay? Or I better stick to your recipe for the better result. I’d like to hear your comment. Thank you again. i just subscribed your website! ^^
Lacey Baier
Sorry to hear about your eczema. Those two additions both have very strong anti-inflammatory properties so they'd be a welcome addition this meal plan. Wish you the best!!
Lindsey
Do you eat the meals cold or would you warm them?
Thanks
Amanda
I wondered the same thing!
Lacey Baier
I reheat them, as needed, in the microwave 🙂
Traci Rich
I normally would heat my food but I am going to try them cold.
Nikki
I am in the beginning stages of figuring out if I have RA or not
And my doctor prescribed an anti-inflammatory diet and looking over the Internet is very overwhelming. I stumbled upon your page and I’m very thankful. Very concise, not too many ingredients, and very simple instructions. Thank you for your time in developing this.
Lacey Baier
You're so welcome! I hope you enjoy it!!
kayleen
THANK YOU for posting FREE information that is actually helpful and complete!!! Can I pay you for this?? Honestly, I can't thank you enough. As someone dealing with chronic pain and other issues, it means so much to me to find help without having to pay a fortune just to find out if something MIGHT work for me. I could go on and on but I'll just cut it here and let you know that I will be trying this out starting tomorrow. T H A N K Y O U !
Lindsey
How many calories is the matcha chia smoothie? Thanks
Hayley Cantolino
Seeds in tomatoes are apart of an inflammatory group, lectins also the meaty part of the tomatoes, will raise acidity levels which can throw off the body's pH levels, therefore, causing inflammation.
Marian Stefanski
Your the best,, I order the cook book months ago and am still waiting for it.
Can't wait too try these receiptes1