5-Day Anti-Inflammatory Diet Meal Plan

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.

A list of all the recipes included in this 5 day anti-inflammatory meal plan, including lemon ginger energy balls, matcha chia smoothie, turmeric chickpea buddha bowl, and greek stuffed baked sweet potatoes..

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!

Overhead view of all the recipes included in this 5 day meal plan for anti-inflammation, including lemon ginger energy balls, matcha chia smoothie, turmeric chickpea buddha bowl, and greek stuffed baked sweet potatoes..

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.

Bowl of wild rice which is an example of a whole grain that reduces inflammation.

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.

Overhead view of the food processor used to make the snacks for this meal plan to reduce inflammation - the energy balls are mixed and now need to be formed into balls.

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.

Overhead view of blender filled with greens, chia seeds, and other whole foods to reduce inflammation.

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)
Four avocado halves ready to be sliced and used in the avocado ice cream recipe.

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)
Close up of lemon turmeric and ginger energy balls which are the daily snack in this 5 day meal plan to reduce inflammation.

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.  

Hand stirring a bowl of chickpeas with spices intended to reduce inflammation.

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.

Hand tossing kale in a fry pan which is part of the lunch for the meal plan to reduce inflammation.

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.

Hand stirring turmeric chickpeas which are part of the buddha bowl for lunch in this anti-inflammatory meal plan.

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.

Overhead view of all the recipes included in this 5 day meal plan for anti-inflammation, including lemon ginger energy balls, matcha chia smoothie, turmeric chickpea buddha bowl, and greek stuffed baked sweet potatoes..

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

Overhead view of the 5 mason jars filled with matcha chia smoothie for the breakfast each day in the 5 day anti-inflammatory meal plan.

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

Overhead view of all 5 of the turmeric chickpea buddha bowls which are the lunch for this 5 day anti-inflammatory meal plan.

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

Hand holding meal prep container with the lemon turmeric energy balls which are the snack for the meal plan to reduce inflammation.

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

Overhead view of the 5 dinners for this 5 day meal plan for inflammation which are baked sweet potatoes stuffed with mediterranean quinoa salad.

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.  

View of fridge filled with meal prepped meals that are optimized for reducing inflammation.

Anti-Inflammatory Diet Meal Plan Recipe Video

5 from 5 votes
Example of one day of the 5 day meal plan for inflammation.
5-Day Anti-Inflammatory Meal Plan
Total Time
1 hr 45 mins
 

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.

Categories: Anti-Inflammatory, Breakfast, Dinner, Lunch, Meal Prep, Snack
Difficulty: Easy
Keyword: anti-inflammatory, breakfast meal prep, meal plan
Servings: 5 full days, 1 serving per meal
Calories: 1471 kcal
Author: Lacey Baier
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 1/2 tbsp matcha powder
  • 3 tbsp 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)
  • 6 cups low sodium vegetable broth
  • 1 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
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 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
Greek Quinoa Salad Stuffed Baked Sweet Potato (total of 5 meals)
  • 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
Instructions
Matcha Chia Make-Ahead Smoothie (5 servings)
  1. Add all ingredients to a blender and blend until smooth.

  2. 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.

  3. 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)
  1. 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.

  2. 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.

  3. 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.

  4. 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 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)
  1. Add all ingredients to a food processor, and process until the mixture becomes a ball and is fully blended.

  2. Divide the mixture evenly into 15 portions – using a meatball scoop is handy for this. Roll into balls using your hands.

  3. 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)
  1. Pre-heat oven to 425 degrees F and line a rimmed baking sheet with parchment paper.

  2. 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.

  3. Bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes.

  4. 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.

  5. 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.
  6. For Greek Quinoa Stuffing, in a large mixing bowl, combine cooked quinoa and the rest of the ingredients for quinoa salad. Set aside.

  7. In a separate small mixing bowl, make the quinoa salad dressing by adding the ingredients for the dressing and whisking them together.

  8. Drizzle the dressing over the salad and then toss everything to combine evenly.
  9. Stuff the sweet potatoes with the quinoa salad and store in glass meal prep containers in the refrigerator for up to 5 days.

Recipe Video

Recipe 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 Facts
5-Day Anti-Inflammatory Meal Plan
Amount Per Serving (1 day (breakfast, lunch, snack, dinner))
Calories 1471 Calories from Fat 549
% Daily Value*
Fat 61g94%
Saturated Fat 9g45%
Cholesterol 13mg4%
Sodium 1812mg76%
Potassium 3225mg92%
Carbohydrates 215g72%
Fiber 35g140%
Sugar 80g89%
Protein 38g76%
Vitamin A 28440IU569%
Vitamin C 126mg153%
Calcium 773mg77%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.

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.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

43 thoughts on “5-Day Anti-Inflammatory Diet Meal Plan

  1. 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!

  2. 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.

  3. This plan looks good and I will try it. However, it is extremely low on protein. Do you have other plans with more protein?

  4. 5 stars
    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 : ]

  5. 5 stars
    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!

  6. 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?

  7. 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!

  8. I couldn’t find where to use the vegetable broth listed in the ingredients part of the recipe. What am I missing?

  9. 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

  10. I can not find dates. Can you please suggest a substitute. Your recipes and site are amazing. Thank you!!

  11. 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.

  12. Hi! What type/size of containers did you use to store these? Looking for some new glass storage that perfectly fit one meal each.

  13. 5 stars
    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!

  14. 5 stars
    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!

  15. 5 stars
    Wow!!! I am totally blown away at how delicious the anti inflammatory recipes are! Absolutely delicious thank you so much for this!!

  16. 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! ^^

  17. 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.

  18. 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 !

  19. 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.

  20. Your the best,, I order the cook book months ago and am still waiting for it.
    Can’t wait too try these receiptes1

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Recent Content