Our Best Anti Inflammation Diet Menu Ever (Recipes & Videos Galore)

Do you suffer from poor health but are not sure why?

Would you like to change your diet in a way that allows your body to heal faster and prevent disease?

If you want to improve your health and your lifestyle without becoming dependent on medication, changing the way you eat and what you eat could be of help. Anti-inflammatory diets are known to help prevent and reduce various common health problems. Today we talk about how this works and who can benefit from it.

We are also sharing a complete full day meal plan, right from breakfast and snack options to lunch and dinner meal plans. Read the instructions carefully to start eating healthy right away.

What exactly is an anti-inflammation diet? 

As the name suggests, an anti-inflammation diet is a specific type of meal plan that will help your body fight against inflammation.

anti inflammation diet menu
  • An anti-inflammatory diet is a meal plan that will include foods that are more anti-inflammatory in nature and remove foods that may cause inflammation.
  • Such a diet will replace the sugary and refined food items with foods that are whole and richer in their nutrient content.
  • This type of a diet also contains foods that are rich in antioxidants, as this can help to fight free radical damage and reduce your risk of certain type of health issues.

Who needs to go on one and why? 

Your body goes through a natural inflammation process that allows it to protect against danger and heal on its own.

  • In some cases, this function of the body can get a little out of control, in which case the inflammation lasts longer than it should, and can lead to various serious health concerns.
  • Food types are generally of two types – those that can cause inflammation and those that are anti-inflammatory.
  • When your body’s natural inflammation process is more than what it should be, it is preferable that you go for a diet that includes more of anti-inflammatory foods instead of those that can cause inflammation and aggravate the process.

Anyone who has the following health conditions can benefit from an anti-inflammatory diet:

anti inflammatory diet menu
  • Psoriasis
  • Obesity
  • Diabetes
  • Asthma
  • Arthritis
  • Heart disease
  • Crohn’s disease
  • Lupus
  • Inflammatory bowel disease
  • Colitis
  • Reduce the risk of certain types of cancer

7-day anti-inflammation diet menu and meal plan with breakfast, lunch, dinner and snacks ideas

Some foods that are really high in their anti-inflammatory properties include:

diet menu for anti inflammatory
  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Apple cider vinegar
  • Broccoli
  • Lemon
  • Sweet potatoes
  • Coconut oil
  • Grapes
  • Cayenne pepper
  • Pumpkin seeds
  • Papaya
  • Cinnamon
  • Blueberries
  • Avocado
  • Apple peels
  • Walnuts
  • Green tea
  • Leafy greens
  • Wild fish
  • Turmeric
  • Extra virgin olive oil
  • Garlic
  • Ginger

Here are some super anti-inflammatory foods that you can mix for an instant delicious and healthy snack:

  • Root turmeric (works great with pineapple or beet juice)
  • Watercress (make a salad by mixing with cucumber, quinoa, cherry tomatoes, olives and a dash of vinegar)
  • Brussels sprouts (mix with beans, squash, cauliflower and some dressing)

BREAKFAST:

1. Banana chia pudding with raspberries

Ingredients
  • 1 banana
  • 1/4th cup of raw cashews
  • 1/4th cup of dates (if not available, use raisins)
  • 1/4th cup of chia seeds
  • Water
  • Ginger
  • Salt
  • Pure vanilla extract
  • Cinnamon powder
  • Raspberries
How to make
  • 1
    Break up the banana and add it in the blender. Add the cashews, dates, half an inch of ginger and chia seeds in the blender. Add a pinch of salt, cinnamon powder and vanilla extract.
  • 2
    Add half a cup of water and blend.
  • 3
    Pour it out into two cups and let it sit in the fridge for about half an hour or till it sets.
  • 4
    Put the raspberries in a cup and add the pudding on top.

2. Avocado baked eggs

Ingredients
  • 2 eggs
  • 1 avocado
  • Pepper
  • Salt
  • Turmeric
  • Cayenne pepper
How to make 
  • 1
    Preheat the oven to 225 degree C.
  • 2
    Cut the avocado in half and remove the seeds. Pierce it with a fork.
  • 3
    Crack the egg in each half of the avocado.
  • 4
    Add the turmeric, pepper, salt and cayenne pepper on top.
  • 5
    Place the avocado on a baking sheet and cook till they become fully cooked.

3. Eggs and sweet potato

Ingredients
  • Eggs
  • Chia seeds
  • Almonds
  • Spring onions
  • Rock salt
  • Sweet potato
  • Coconut oil
How to make 
  • 1
    Crack the eggs and whisk them up. Heat a pan and add the eggs to it.
  • 2
    Add the chia seeds, sprint onions, rock salt and almonds and cook.
  • 3
    Fold in the egg like an omelette and place on a plate.
  • 4
    Heat coconut oil and add sliced sweet potatoes. Fry till they are brown or golden in colour.
  • 5
    Serve with the eggs.

4. Banana strawberry blue berry and orange juice smoothie

Ingredients
  • Banana
  • Strawberries
  • Blue berries
  • You can use any fruits you like if you don’t want to use the above combination
  • 1 scoop of protein powder
  • Orange juice
  • Ground flax seed
  • Organic extra virgin coconut oil
  • 2 tbsp. of Greek yogurt
How to make 
  • 1
    Add all the above ingredients in a blender and blend till you get a smoothie consistency.

5. Oatmeal porridge

Ingredients
  • Oatmeal
  • 1 scoop of protein powder
  • Almond milk
  • Water
  • Dates or raisin
  • Chia seeds
  • Crushed walnuts
  • Crushed almonds
  • Crushed cashews
  • Raisins
  • Bananas
  • Strawberries
How to make 
  • 1
    Mix the oatmeal and protein powder and add some water. Set it aside for some time.
  • 2
    In the meanwhile, heat a pan and add the almond milk, the dates, raisins and the nuts.
  • 3
    Add the chia seeds.
  • 4
    Now add the oatmeal and protein powder mix and cook till it becomes soft. Remove from heat and transfer to a bowl.
  • 5
    Slice up the fruits and add on top of the oatmeal.

LUNCH/DINNER

1. Pesto vegetables

Ingredients
  • Zucchini
  • Boiled chickpeas
  • 4 tsp pesto
  • 2 inches of ginger
  • Garlic
  • An inch of turmeric
  • Spring Onion
  • Onion
  • Coconut oil
  • Water
  • Salt
  • Basil
How to make 
  • 1
    Heat the oil in the pan and fry the onions. Add spring onions and some water.
  • 2
    Grate the turmeric and add in the pan.
  • 3
    Keep stirring.
  • 4
    Grate the ginger and add in the pan.
  • 5
    Add the chickpeas and sliced zucchini.
  • 6
    Add water and cook on simmer with a lid for about 15 minutes. Add salt and basil.
  • 7
    Add the pesto

2. Loaded sweet potatoes

Ingredients
  • Sweet Potato
  • Avocado
  • Garlic
  • Lime
  • Coconut oil
  • Water
  • Rock Salt
  • Basil
How to make
  • 1
    Pre-heat oven to 220 degree C.
  • 2
    Grease the pan with coconut oil.
  • 3
    Pierce the sweet potato with a fork and microwave for about 3 minutes. Bake it for about 20 minutes.
  • 4
    Add the avocado, garlic, 2 tsp of water, 2 tbsp. of basil, rock salt and juice of a lemon in the blender and make a puree.
  • 5
    Spread the mix on the sweet potato.

3. Salmon with turmeric and ginger

Ingredients
  • Salmon
  • Turmeric
  • Ginger
  • Lemon zest
  • Chilli flakes
  • Cumin seeds
  • Coriander seeds
  • Coriander leaves
  • Green beans
  • Yogurt
  • Tomato
  • Olive oil
  • Water
  • Salt
  • Black Pepper
  • Sugar
How to make 
  • 1
    Cut the fish in strips.
  • 2
    Add some olive oil, roasted and ground tsp. of cumin and coriander seeds, lemon zest, turmeric, chilli, salt and a tiny pinch of sugar. Mix well.  
  • 3
    Heat oil in a pan, add the fish and the mix on top. Keep stirring and turning till the spices are cooked. Take out in a plate.
  • 4
    Boil the water, add the green beans and let it boil till they are tender.
  • 5
    In a bowl, add the sliced tomatoes, coriander leaves, grated garlic, a bit of sugar, some pepper and a few spoons of yogurt.
  • 6
    Serve the salad and the beans along with the fish.

4. Baked chicken

Ingredients
  • Organic chicken
  • 1 tbsp. of turmeric
  • Quarter tsp of ginger powder
  • Quarter tsp of paprika
  • Quarter tsp of allspice
  • 2 ounces of diced red onion
  • Finely chopped garlic
  • Italian parsley
  • Sage
  • Lime
  • Vinaigrette
  • Thyme
  • Rosemary
  • A pinch of salt
How to make 
  • 1
    Slice the chicken and put it in a pan. Make incisions in the chicken so that you can put in the filling.
  • 2
    In a bowl, add the turmeric, ginger powder, paprika, allspice, red onion, garlic and mix it all up.
  • 3
    Add this mix inside the chicken as a filling in as many parts as you can. Massage this all over the chicken as well so that the chicken is nicely coated in all the spices.
  • 4
    In a bowl, mix 1 tsp. of vinaigrette, a tbsp. of thyme, a tbsp. of sage, the juice of a lime and a tbsp. of Italian parsley and mix well.
  • 5
    Spread all of it on the top of the chicken and coat as much on the outside of the chicken as you can. If some is left over you can also place it inside the chicken.
  • 6
    Place the rosemary at the bottom of the pan.
  • 7
    Set the chicken in place and massage it all in together.
  • 8
    Add a dash of salt on the chicken.
  • 9
    Heat the oven to 400 degree and place the chicken inside. Cook it for about 3 to 4 hours with a cover.

5. Pumpkin curry

Ingredients
  • 1 butternut
  • Half a cauliflower
  • Green onion
  • Garlic
  • Ginger
  • Onion
  • Turmeric Root
  • Basil
  • Paprika
  • Coconut Oil
  • Boiled Chickenpeas
  • Coconut Cream
  • Water
How to make 
  • 1
    Peel the onions and dice it up.
  • 2
    Slice the green onions and grate the turmeric.
  • 3
    Peel and crush the garlic.
  • 4
    Heat the pan and add coconut oil, onions, green onions, turmeric and garlic.
  • 5
    Keep stirring on low to medium heat so that it does not burn or stick to the bottom of the pan.
  • 6
    Dice the pumpkin into two to three inch cubes. Add the pumpkin in the pan and mix it all well with the spices and the vegetables.
  • 7
    Add some water.
  • 8
    Cut the cauliflower into small pieces and add in the pan.
  • 9
    Add the chickpeas to the pan and mix well. Add some more water and mix.
  • 10
    Cover with a lid and let it cook on simmer for about 15 to 20 minutes.
  • 11
    Add a can of coconut cream and mix.

SNACKS

1. Pineapple and avocado snack

Ingredients
  • Diced pineapple
  • Avocado
  • Hemp seeds
  • Lemon
How to make
  • 1
    Place the pineapple chunks and the flesh of the avocado on a plate and add the juice of the lemon on the fruits.
  • 2
    Pierce the fruits with toothpicks or skewer sticks.
  • 3
    Add the hemp seeds and eat.

2. Blueberries and cherries smoothie

Ingredients
  • Half cup of frozen blueberries
  • Half cup of frozen cherries
  • Half an inch of turmeric
  • 1 tsp of acai powder
  • A glass of almond milk
How to make 
  • 1
    Add all the ingredients in a blender and blend.
  • 2
    Pour it out in a glass.

3. Turmeric balls

Ingredients
  • 1 cup of jaggery
  • ½ a cup of crushed almonds
  • ½ tbsp. cinnamon powder
  • 1 tbsp. turmeric powder
  • 1 tbsp. ginger powder
  • A pinch of fenugreek powder
  • 1/4th cup of coconut oil or clarified butter
How to make 
  • 1
    Mix the almonds, turmeric, cinnamon, fenugreek powder and ginger powder in a plate.
  • 2
    Heat the pan on low to medium heat and add the coconut oil or clarified butter till it melts. Add the jaggery and mix it very well so that both start to melt and mix together.
  • 3
    Reduce the heat to the minimum so that it does not start to burn and stick to the pan.
  • 4
    Add the dry mixture and fold it in well and mix.
  • 5
    Once the entire mix is nicely done, take it out in a plate and let it cool to a warm temperature.
  • 6
    Grease your hands with coconut oil and pick up a little of the mix and roll it into small balls.
  • 7
    Put it in the fridge for 8 to 10 hours or overnight to let it sit.

Why is it important to consult with your doctor and dietician before going on any specific type of diet?

The diet plan mentioned above is healthy but it is best to consult with a dietician and doctor before starting an anti-inflammatory diet plan. This will ensure that you eat as per your body and health requirement and there is no chance of any health issues.

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