Dietary Guideline for a Week: Weekly Meal Suggestions with Anti-Inflammatory Recipes
Introducing a Seven-Day Anti-Inflammatory Meal Plan
Embark on a journey towards a healthier lifestyle with this seven-day meal plan, designed to promote an anti-inflammatory diet. This plan offers a variety of delicious and nutritious meals, snacks, and cooking tips to help you feel your best.
Day 1: - Kickstart your morning with a superfood kefir bowl, brimming with blueberries and coconut. For lunch, savour salmon zucchini skewers with a refreshing cucumber dill sauce, accompanied by a side of sweet potato avocado "toast". As the day winds down, enjoy a snack of lacto-fermented pickles and fresh fruit, or a turmeric latte and a handful of nuts.
Day 2: - Begin your day with overnight oats studded with cherries. Lunchtime brings shrimp, avocado, lettuce wraps, fresh herbs, and a zesty lemon juice dressing. In the evening, indulge in a cauliflower pizza bake. A mid-afternoon snack of a turmeric latte and a handful of nuts will keep you energised.
Day 3: - Rise and shine with a breakfast of raspberry sherbet chia pudding. For lunch, dig into a coconut basil chicken bowl. As a mid-afternoon pick-me-up, try a strawberry "granola" snack bowl. In the evening, savour a dinner of autumn-inspired chicken thighs with apples and root veggies.
Day 4 - Day 6: - On Day 4, breakfast consists of an egg scramble with everything bagel seasoning. Lunch is a hummus, turkey breast, and veggie sandwich on whole wheat bread, accompanied by a side of hibiscus tea and seed crackers with nut butter for a snack. Day 5 brings a dinner of almond-crusted trout with shaved Brussels sprout salad, and Day 6 offers a lunch of a hummus, turkey breast, and veggie sandwich on whole wheat bread, along with an afternoon snack of hibiscus tea and seed crackers with nut butter. Dinner on Day 6 is autumn-inspired chicken thighs with apples and root veggies.
Day 7: - Start your final day with a warm fruit salad, drizzled with honey and sprinkled with almonds and chocolate. For lunch, enjoy an avocado, tomato, and corn chickpea salad. As a mid-afternoon snack, indulge in lacto-fermented pickles and fresh fruit.
Cooking Tips: - Embrace the power of spices and seasonings, such as turmeric, ginger, rosemary, cinnamon, oregano, cumin, and cayenne pepper. - Cook with garlic and onion, and experiment with making your own dressings and marinades. - Keep it simple and enjoy the flavours of your meals.
This meal plan encourages the consumption of fruits and vegetables, healthy protein sources, and healthy fats and oils, while avoiding highly processed foods, added sugars, and refined seed oils like soybean and corn oil. It also highlights the benefits of fermented foods, minimally processed whole grains, and coffee or tea. Additionally, it includes a list of nine herbs and spices effective against inflammation, along with other anti-inflammatory plants like licorice root, Korean ginseng, cranberry, thyme oil, oregano oil, Cape pelargonium, marigold, chamomile, and yarrow.
Enjoy this anti-inflammatory meal plan and embrace a healthier lifestyle!
