Anti Inflammatory Diet Plan

Anti-in ammatory Recipes and
Meal Plan
If you’re eating the standard western diet, you might be struggling with the
consequences of in ammation without knowing it. Almost every disorder including
depression, brain fog, cancer, diabetes, and heart disease can be linked to
in ammation in the body.
If you want to stay healthy, then you should be eating an anti-in ammatory diet.
This meal plan is packed with juicy recipes that will entice your taste buds while
healing your body. These recipes can be enjoyed by everyone but if you are a fan
of the keto or paleo diet, there’s some goodness for you too. Regardless of your
dietary preferences, healthy fats should always be included in your diet as they
are the best fuel for your brain.
Another bene t of this meal plan is that it will help you lose pounds and get back
in shape. In time, you’d also be able to improve your mental and physical
performance. You will become agile, healthy, and you won’t have to deal with
diseases that can be easily prevented by eating a nutritious diet.
Now, the rst step to solving a problem is to understand it so you can avoid the
triggering factors, treat the symptoms, and address its root causes. Knowing what
in ammation is and how it a ects your body will help you appreciate why this
meal plan can be of tremendous use to you.
© 2022 and Beyond DAILYHEALTHPOST

www.dailyhealthpost.com
Anti-in ammatory Recipes and Meal Plan
What is In ammation?
In ammation is described as the reaction that occurs in the body when you have
an injury or illness. It simply means the immune system’s response to foreign
micro-organisms or toxic substances or stressful circumstances as your body tries
to protect itself.
In ammation is the major cause of health conditions like gout, arthritis, and even
allergies. Excessive stress, toxic environments, food intolerances, visceral fat, and
overthinking also increase your risk of in ammation.
If the cause of in ammation is not treated, it could a ect how your body functions
by making this reaction its default state. Aside from being a danger to your
physical endurance, mobility, and gut health, in ammation also poses a threat to
your brain health.
How In ammation May A ect your

Brain
As you age, there is more to do and remember. While sometimes you’ve got it all
gured out, other times you’ll feel overwhelmed and lose your focus. In those
moments when you can’t seem to remember even the simplest things or motivate
yourself to get your daily tasks done, It almost feels like you’re dreaming. You
might think this is normal but it's a serious condition known as brain fog.
Researchers say that your cognition ability can be impaired by in ammation.
In ammation has also been linked to depression, fatigue, Alzheimer’s disease, poor
digestion, and even mood disorders. This is why you should not ignore
in ammation because it can seriously a ect the quality of your life. Without proper
cognitive skills, you might not be able to enjoy those wonderful interactions that
make us humans.
The health of your brain also a ects your emotions and your ability to do goal-
oriented tasks. You need a clear mind to enjoy all those wonderful conversations
and tell jokes. This meal plan will help you take back control of your mental, gut,
and physical health by reducing the in ammation raging in your body.
What to Expect from the Meal Plan?

In this meal plan, you will nd a vast selection of easy-to-make and delicious
recipes. The ingredients have been carefully selected. They are packed with
essential vitamins, antioxidants, probiotics, omega 3, and water which help to
lower in ammation. This meal plan will help you care for your brain health, as well
as your entire body.
As you focus on lowering in ammation in your body, you’ll notice a tremendous

improvement in your cognitive skills, gut health, and stamina. You’ll also prevent
and even reverse all in ammation-related disorders in your body. All the recipes in
this meal plan are dairy-free and gluten-free as studies show that gluten and dairy
are major causes of in ammation including allergies.
Anti-in ammatory Foods

The foundation of an anti-in ammatory meal plan consists of antioxidants which
are found in fruits, vegetables, nuts, seeds, and spices.
Some of the best anti-in ammatory foods are:
pineapple
cherries
onions
garlic
turmeric
beans
papaya
ginger
cinnamon
These foods are included in almost all our recipes in this meal plan. Still, now that
you know what they are, you should make sure you include them in your daily
meals.

Meal Plan Guidelines

If you want to get the best result from this meal plan, then you should follow the
recommendations below:
Lower your sodium (salt) intake

Limit saturated fats
Avoid processed foods
Consume lots of fresh fruits and vegetables
Drink plenty of water and herbal tea
Too much sodium in your meal will accumulate in the body which leads to
in ammation unless you drink plenty of water and eat water-rich foods to
eliminate it. However, this takes a long time; while the sodium remains, you’ll retain
more water in your body and feel lethargic. Your ngers and legs might also swell.
Moreover, you’ll feel excessively thirsty and experience bloating as your digestive
system isn’t functioning properly.
Saturated fats and processed foods are known to cause in ammation speci cally
in the adipose tissue. This increases your risk of developing heart disease.
Fresh foods with antioxidant properties, as well as plenty of water and herbal teas,
help ush out toxins. They also help to repair oxidation-related damages that are
caused by stress, pollution, or junk food.

Keto Anti-In ammatory Foods

If you’re on the keto diet and want to lower your in ammation, these foods will
help you achieve your goals;
lean meat
turmeric
wild sh
ginger
macadamia nuts
walnuts
grass-fed butter
coconut
olive oil
green leafy vegetables
All the ingredients in the meal plan can also be used by someone on a regular
anti-in ammatory diet. These foods contain a plethora of nutrients that will help to
improve your cell functioning and boost your energy.
How to Use this Meal Plan?

There are three recipes for each meal of the day. All the recipes are dairy-free,
gluten-free, and some are keto-friendly. The keto-friendly recipes are labeled with
keto by their name so it’s easy for you to spot them.
As you go through the recipes, you’ll see a few ingredients highlighted in the
description; Those are the key anti-in ammatory ingredients. You could also use
these ingredients in your other recipes as well.
But you should stick to this meal plan because every food item in these delicious
recipes has anti-in ammatory e ects.
Enjoy!

Breakfast
Creamy Breakfast Rice
This meal is a lovely blend of nutrient-rich and colorful fruits, along with brown
rice and quality plant-based fats. Once you have a taste of it, you might even
choose it as your new favorite breakfast because it’s so easy to make and
satisfying. Packed with antioxidants, this breakfast will brighten your mornings
while lowering in ammation.
Time: 5 minutes (with cooked rice); 25 minutes (if the rice is not cooked)
Servings: 1
Ingredients:
100 g boiled brown rice
1 banana
2 tbsp pomegranate seeds

1 kiwi
10 almonds
1 tbsp coconut chips
Instructions:
Blend the banana until smooth.
Mix it in a bowl with the rice.
Add the pomegranate seeds and almonds.
Mix if you wish.
Slice the kiwi.
Add that to the dish.
Top it o with coconut chips.
Nutrition info/serving
Calories: 387 Fat: 9.8 g Saturated Fat: 2.4 gCarbohydrates: 72.4 g Sugar: 26.1 gFiber:
10 g Protein: 8.7 g Sodium: 17.4 mg

Baked Blueberry Keto Delish
If you like the classic blueberry keto pancakes, then you’ll love this dish too. The
best part is that it is prepared in the oven, which saves time, energy, and spares
you from the kitchen mess. This meal can also be enjoyed as a snack. It’s rich in
antioxidants and anti-in ammatory compounds present in the coconut, cinnamon,
blueberries, and almond drink.
Time: 30 minutes
Servings: 12
Ingredients:
1 cup almond our
1 tsp cinnamon
½ tsp baking powder
1 tbsp apple puree

3 eggs
1/3 cup almond drink
1/4 cup blueberries
Instructions:
Add all the ingredients, except for the blueberries, to a blender and process until
smooth.
Pour the batter into a bowl.Mix in the blueberries.
Let it sit for 10 minutes.
Pre-heat oven at 170 degrees Celsius.
Form balls or bars. Place them on a baking sheet. Bake for 20-25 minutes until
golden brown.
Serve with extra almond milk.
Calories: 74.75Fat: 5.95 g Saturated Fat: 0.71gCarbohydrates: 2.85 g Sugar:

1.02gFiber: 1.21 g Protein: 3.4 g Sodium: 39.74mg

Keto Wraps with Eggs and Avocado
Eggs contain anti-in ammatory agents, including phospholipids, cholesterol, lutein,

zeaxanthin, and proteins. They are easy to prepare and will keep you fuller longer.
When eggs are combined with avocado, it enhances the body’s natural response.
This combo also lowers in ammation because of its high antioxidant content and
healthy monounsaturated fats.
Time: 5-15 minutes (if the eggs are already boiled, it takes less)
Servings: 1
Ingredients:
2 boiled eggs
½ avocado
4 lettuce leaves
1 tbsp chives

1 tbsp pomegranate
½ yellow bell pepper
Instructions:
Boil the eggs.
Cut the bell pepper in chunks.
Add them to the lettuce leaves.
Cut the avocado and spread on the lettuce leaves.
Add the pomegranate seeds.
Slice the eggs and arrange them beautifully on top.
Chop the chives and sprinkle all over the other ingredients.
Fast, easy, delicious.
Calories: 340 Fat: 24.9 g Saturated Fat: 5.9 g Carbohydrates: 17.6 g Sugar: 8 g Fiber:
9.7 g Protein: 15.4 g Sodium: 115.1 mg

Snacks
Fruity Snack with a Twist
The appearance of food is the rst thing that entices us to eat it. If something
doesn’t look appealing, we might think it won’t taste good. This recipe was
designed for fussy eaters and it’s packed with essential nutrients. Plus, it’s delicious
too. You’ll certainly make an impression if you serve this dish at your parties.
Time: 5 minutes
Servings: 2
Ingredients:
200 g pineapple
200 g cherries
2 tbsp avocado

2 tbsp pumpkin seeds
2 tbsp coconut chips
2 tbsp almond drink (optional, any other vegetable drink works, even water)
Instructions:
Cut the pineapple like French fries.
Blend the cherries with the avocado. Add the liquid if necessary.
Transfer to a bowl.
Top everything with the pumpkin seeds and coconut chips.
Calories: 192 Fat: 5.1 g Saturated Fat: 2.75 g Carbohydrates: 37.2 g Sugar: 26.05 g
Fiber: 6.35 g Protein: 4.05 g Sodium: 21.65 mg

Brain-boosting Smoothie
A healthy brain needs fat and antioxidants. This smoothie will help you increase
your focus and achieve your best cognitive function.
Time: 5 minutes
Servings: 1
Ingredients:
1 green apple
1 cup grapes
½ cup spinach
1 tbsp hemp powder
1 tbsp coconut akes
½ red beet (fresh or cooked)

1 celery stalk
½ tsp turmeric
½ tsp ginger
water (to taste, depending on your preferred texture)
Instructions:
Add all the ingredients in a blender.
Mix well until smooth.
Serve and enjoy!
If you won’t eat this food immediately, add lemon juice to it to avoid oxidation and
store it in the fridge. But if you want to get all the nutritious bene ts, you should
consume it right away.
Calories: 326 Fat: 5.4 g Saturated Fat: 3.1 g Carbohydrates: 64.9 g Sugar: 47.3 g Fiber:

Hummus Dipped Broccoli Florets
A diet rich in legumes reduces blood markers for in ammation. Hummus is a great
option because they contain chickpeas and its delicious. For better results, you
can choose to add turmeric and other anti-in ammatory spices to your hummus.
This recipe also contains broccoli, which is the green superstar of anti-
in ammatory foods. It contains high amounts of sulforaphane, a known antioxidant,
and vitamin K, which improves cognitive abilities. Broccoli is also packed with
choline; an essential nutrient that improves memory.
As you’ve seen, this dish is a nutrient-rich snack that just might become your
favorite.
Time: 10 minutes
Servings: 1
Ingredients:
5 broccoli orets
100 g hummus

1 tsp sesame seeds
1 lemon slice
Instructions:
Steam the broccoli for 5 minutes.
Dip in hummus.
Serve with sesame seeds and lemon.
If you want to make your own hummus, which would in fact be best, here’s a
recipe for it:
Hummus
Use boiled chickpeas. Blend them. Add 1-2 garlic cloves or more to taste, 1
tablespoon sesame seeds for 250 g chickpeas or even 500 g, 1 tbsp olive oil.
Spice it up with paprika, oregano, basil, and a bit of salt. If you don’t like spices,
then leave it out.
Calories: 218 Fat: 10.5 g Saturated Fat: 1.4 g Carbohydrates: 23.6 g Sugar: 5.2 g Fiber:

Lunch
Refreshing Rice and Beans Combo
This meal is such an easy and nourishing recipe. All the ingredients help to ght
in ammation and fuel your body. The ber content in the brown rice, along with
the protein and antioxidants in beans, makes this a super anti-in ammatory agent.
Radicchio contains avonoids and anthocyanins, which are both powerful anti-
in ammatory and antioxidant agents.
Time: 20-30 minutes (if the rice and beans are already boiled, this takes about 5
minutes or less to put together)
Servings: 1
Ingredients:
100 g brown rice, boiled
130 g beans, boiled
½ avocado
4 radicchio leaves, chopped
1 tbsp chives, nely diced
Instructions:
Coat the plate with the radicchio leaves.
Add the rice, the beans, and the avocado.
Sprinkle the chives on top.
Calories: 494 Fat: 16.8g Saturated Fat: 3.4 g Carbohydrates: 71.6 g Sugar: 4.6 g Fiber:
19.4 g Protein: 19.3 g Sodium: 22 mg

Rainbow Chicken Thigh Salad
It is an easy chicken meal for lunch that has a strong avor and anti-in ammatory
bene ts. The turmeric and ginger in this recipe are rich in essential nutrients, while
the pineapple contains a substance called bromelain that ghts against
in ammation. The added cabbage contains sulforaphane, kaempferol, and other
antioxidants that may also help you reduce in ammation.
Time: 30 minutes
Servings: 2
Ingredients:
5 chicken thighs (350 g meat, no skin or bone)
1 tsp turmeric
1 tsp ginger
1 tsp paprika

1 cup pineapple
2 cups red cabbage
½ cup leeks
1 tbsp lemon juice
Instructions:
Score the chicken thighs.
Coat them with turmeric, ginger, and paprika.
Pop in the oven for 20-25 minutes until tender and cooked all the way through.
In the meantime, cut the pineapple in squares.
Dice the red cabbage.
Slice the leeks.
Remove the skin from the chicken thighs and take the meat out of the bone.
Add all the ingredients to a bowl. Mix well.
Top it o with the lemon juice.

Fiber-rich Buddha Bowl
To reduce in ammation in the body, it’s important you have a healthy microbial gut.
The best way to make sure you feed the good bacteria in your gut is by
consuming enough ber. This dish will boost the amount of ber in your diet and
help you ght in ammation.
Time: 5 minutes
Servings: 1
Ingredients:
½ cup quinoa, boiled
½ cup chickpeas, boiled
5 tbsp red cabbage, shredded
½ yellow bell pepper
½ green bell pepper

½ red onion, small
1 carrot, grated
2 tbsp cherries
1 lemon slice
1 tsp sesame seeds
Instructions:
Shred the cabbage.
Cut the bell peppers in strips.
Cut the onion in rings.
Grate the carrot.
Add these ingredients, along with the quinoa and chickpeas to a bowl.
Blend the cherries.
Pour on top of all the ingredients.
Sprinkle the sesame seeds over them.
Serve with lemon.
If the quinoa and chickpeas are not already boiled, here is a simple recipe to help
you cook it:

Quinoa:
½ cup quinoa
1 and ½ cup water
Bring them to a boil. Let simmer until the quinoa is done. Drain any remaining liquid.
Chickpeas:
Soak them overnight in plenty of water.
There’s no set quantities. Just make sure there’s plenty of water.
Bring the chickpeas and water to a boil and leave on medium to high heat until the
chickpeas are done.
Drain the liquid.
Store the remaining chickpeas in the freezer and/or use in other dishes, like
hummus.

Dinner
Luscious Salmon with Vibrant Vegetables
Wild sh, especially salmon, is packed with high-quality Omega-3 fatty acids. This
nutrient has many health bene ts, like promoting brain health, reduces
in ammation, ghts against depression, and anxiety. When you combine it with
fresh vegetables, you get a powerful anti-in ammatory and delicious dish.
Time: 30 minutes
Servings: 2
Ingredients:
300 g salmon
1 zucchini
2 bell peppers
1 carrot

½ avocado
2 lemon slices (or more, to taste)
black pepper
paprika
Instructions:
Cook the salmon in a pan or in the oven (no oil).
Cut the zucchini in cubes and roast in a pan for a few minutes.
In the meantime, slice the bell peppers and carrot. Spice them using pepper and
paprika to taste. Bake in the oven at 180 degrees Celsius for 20-25 minutes.
Once the oven vegetables are ready, put them in a blender. Add the avocado and
mix well (this is the dressing for the sh; you can store it in the fridge for up to a
week).
Serve the salmon with the dressing, zucchini, and lemon slices.
Calories: 428.5 Fat: 20.65 g Saturated Fat: 3.5 g Carbohydrates: 20.25 g Sugar: 9.65 g

Satisfying Salmon and Brussels sprouts Blend
Cruciferous vegetables (cauli ower, broccoli, and Brussels sprouts) contain

antioxidants and many anti-in ammatory compounds. The polyphenols in balsamic
vinegar protect the body against cell damage and improve the immune system
functioning; they also help to prevent anemia and fatigue.
Time: 30 minutes
Servings: 2
Ingredients:
300 g salmon
300 g Brussels sprouts
1 tbsp Balsamic vinegar
2 slices lemon (or more, to taste)

Instructions:
Cook the salmon in a pan or in the oven (no oil).
Cut the Brussels sprouts in halves.
Spread into a tray and bake at 180 degrees Celsius for 20-25 minutes. Flip them on
the other side half way through.
Once done, transfer the Brussels sprouts to a bowl. Add the vinegar.
Serve with lemon slices.
Calories: 336 Fat: 12.95 g Saturated Fat: 2.05 g Carbohydrates: 12.65 g Sugar: 4 g

Energizing Turkey Wraps
This recipe will help you stay hydrated. Lean meat is a great source of protein
while the romaine lettuce adds a satisfying crunch to the dish. This antioxidant-
packed and highly-hydrating meal will have you reaching for more all the time.
Time: 30 minutes
Servings: 2
Ingredients:
6 Romaine lettuce leaves
2 bell peppers
1 onion
1 carrot
½ cup celery root, cut in stripes

300 g turkey breast
1 tbsp mustard
1 tsp turmeric
black pepper
paprika
Instructions:
Cut the bell peppers in stripes. Do the same with the carrot.
Slice the onion in half. Then cut it in slices.
Add them to a baking tray, along with the celery.
Spice them using pepper and paprika to taste.
Bake in the oven at 180 degrees Celsius for 20-25 minutes.
Cut the turkey breast in mini-steaks.
Coat them with the mustard and turmeric.
Cook either in a pan or in the oven. Usually at 180-200 degrees Celsius for 10-15
minutes.
Take the lettuce leaves and add a layer of vegetables, then a layer of turkey.
Enjoy!


Anti Inflammatory Diet Plan

Uploaded by

Copyright:

Available Formats

Anti Inflammatory Diet Plan

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Anti Inflammatory Diet Plan

Uploaded by

Copyright:

Available Formats

Anti-in ammatory Recipes and

© 2022 and Beyond DAILYHEALTHPOST

How In ammation May A ect your

What to Expect from the Meal Plan?

As you focus on lowering in ammation in your body, you’ll notice a tremendous

Anti-in ammatory Foods

Some of the best anti-in ammatory foods are:

© 2022 and Beyond DAILYHEALTHPOST

Meal Plan Guidelines

Lower your sodium (salt) intake

© 2022 and Beyond DAILYHEALTHPOST

Keto Anti-In ammatory Foods

How to Use this Meal Plan?

© 2022 and Beyond DAILYHEALTHPOST

while lowering in ammation.

100 g boiled brown rice

2 tbsp pomegranate seeds

© 2022 and Beyond DAILYHEALTHPOST

1 tbsp coconut chips

Blend the banana until smooth.

Mix it in a bowl with the rice.

Add the pomegranate seeds and almonds.

Mix if you wish.

Slice the kiwi.

Add that to the dish.

Top it o with coconut chips.

© 2022 and Beyond DAILYHEALTHPOST

Baked Blueberry Keto Delish

antioxidants and anti-in ammatory compounds present in the coconut, cinnamon,

blueberries, and almond drink.

1 cup almond our

½ tsp baking powder

1 tbsp apple puree

© 2022 and Beyond DAILYHEALTHPOST

1/3 cup almond drink

1/4 cup blueberries

Pour the batter into a bowl.Mix in the blueberries.

Let it sit for 10 minutes.

Pre-heat oven at 170 degrees Celsius.

Serve with extra almond milk.

Calories: 74.75Fat: 5.95 g Saturated Fat: 0.71gCarbohydrates: 2.85 g Sugar:

© 2022 and Beyond DAILYHEALTHPOST

Keto Wraps with Eggs and Avocado

Eggs contain anti-in ammatory agents, including phospholipids, cholesterol, lutein,

© 2022 and Beyond DAILYHEALTHPOST

½ yellow bell pepper

Boil the eggs.

Cut the bell pepper in chunks.

Add them to the lettuce leaves.

Cut the avocado and spread on the lettuce leaves.

Add the pomegranate seeds.

Slice the eggs and arrange them beautifully on top.

Fast, easy, delicious.

© 2022 and Beyond DAILYHEALTHPOST

© 2022 and Beyond DAILYHEALTHPOST

2 tbsp pumpkin seeds

2 tbsp coconut chips

Cut the pineapple like French fries.

Top everything with the pumpkin seeds and coconut chips.