Enjoy this 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. If you need help finding out what foods may be causing your inflammation, try checking out my post on 10 Foods That May Cause Inflammation.
To make it all a lot 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!
In This Post You'll Find:
- What is an Anti-Inflammatory Diet?
- Watch My Recipe Video
- Anti-Inflammatory Foods
- What are the foods that cause inflammation?
- What's the difference between a clean eating diet and an anti-inflammatory diet?
- 5-Day Anti-Inflammatory Diet Meal Plan
- Breakfast: Matcha Chia Make-Ahead Smoothie
- Lunch: Turmeric Chickpea and Kale Buddha Bowl
- Snack: Lemon Ginger Energy Balls
- Dinner: Greek Quinoa Salad Stuffed Baked Sweet Potatoes
- 5-Day Anti-Inflammatory Meal Plan
- Reviews
What is an Anti-Inflammatory Diet?
So, first things first: What the heck is an "anti-inflammatory diet" and why is it so important? Acute inflammation can occur 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. This is what's called chronic inflammation. Minimizing inflammation and relieving pain and other symptoms are especially necessary in these cases.
Watch My Recipe Video
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? 🙂
Anti-Inflammatory Foods
Loading up on anti-inflammatory foods is an essential step in reducing inflammation. That means whole fruits and vegetables as well as sources of omega-3 fatty acids.
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 that's been highly procesed
- 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 a clean eating diet and an anti-inflammatory 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.
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. I also recommend speaking with your doctor when starting a new diet plan to ensure it's the right choice.
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. Plus, there are no added sugars or artificial ingredients.
Lunch: Turmeric Chickpea and Kale Buddha Bowl
For our lunch, we’ll enjoy a Turmeric Chickpea and Kale Buddha Bowl each day, which contains chickpeas, kale, red grapes, wild rice, and more. Add that lemon squeeze when serving.
Snack: Lemon Ginger Energy Balls
For snack, we have energy balls that are filled with lemon, turmeric, and spices, like pepper, turmeric, cinnamon, and ginger. A snack serving size 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 sweet potatoes. These are stuffed with quinoa, cucumbers, tomatoes, and red onion with a fresh lemon vinaigrette.
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.
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.