7-Day Meal Plan to Fight Inflammation: Simple Recipes

It’s said experience is the real teacher. I can’t hide the feelings of how hard It is for people, who undergo inflammation especially after eating a delicious meal. I have been there and I won’t advise you do too. Today, I will be sharing a 7-day meal plan, to fight inflammation and simple recipes to help jump-start your health journey and improve your cooking skills in the kitchen.

When discussing meals or diet to fight inflammation, there are some major nutrients and compounds to be considered such as; Tumeric, Omega 3-fatty acids, resveratrol, and Anthocyanins. While some nutrition-tensed fruits and food including salmon, avocado, nuts, and olive oil are also a meal that helps to fight inflammation.

In this 7-day meal plan to fight inflammation for beginners, I will break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, so you can make them, even on the busiest of days. It’s quite amazing to know that reducing inflammation and lowering your calorie intake helps to lose weight too…

Related:  10 Healthy Tofu Breakfasts – Delicious diet…

First, lets get to know What inflammation is

Inflammation may be present when a wound grows, turns red, and hurts. Inflammation, in its broadest sense, is the immune system’s reaction to an irritant. A splinter in your finger or other foreign objects, such as a bacterium, could be the source of the irritation. This can be caused by infections where your body assaults good tissue, like lupus. Exposure to poisons, such as industrial chemicals or pollution. Untreated critical inflammation brought on by an accident or infection.

If not treated well, this can cause more harm to the body such as, heart diseases, diabetes, cancer or arthritis. That’s why i have compiled this 7-day meal plan to fight inflammation and with simple recipes to prepare them fast.

Lists of Some 7-day meal plan and foods or diet that helps fights inflammation

  • Raspberry, blackberry, and blueberry
  • Cherries
  • Pomegranate\Beets
  • Broccoli
  • Cauliflower
  • Belgian spuds
  • Dark green leaves (spinach, kale, chard)
  • Seeds and nuts, particularly walnuts
  • Organic nut butters
  • Avocado
  • Olive oil with olives
  • Fish, particularly tuna and salmon
  • Legumes (lentils, chickpeas, and other beans)
  • Whole grains (quinoa, whole-wheat bread, brown rice)
  • Sweet potatoes as eggs
  • Tangerine fruits
  • Spices, herbs, and garlic
  • Both kefir and Greek yogurt

Related post: 14 High Protein Meals: To Keep You Full And Healthy

Some meal diets or food to reduce

Inflammation could be chronic and to avoid that, here is some food to limit.

Refined seed oils

Refined seed oils are commonly used in food manufacturing and restaurants. When heated, they can lead to the formation of harmful compounds that could promote inflammation. This includes soybean or corn oil.

Highly Processed or frozen foods

This includes – frozen meals, ice cream, cookies, chips, and crackers. This food is mostly made with artificial ingredients, added sugars, and refined grains. They are highly toxic and high intake can cause heart diseases, due to the increase in, fat, and sugar. It’s also advised to control the urge for them because they’re always prepared as flavorful as possible.

Added Sugar

These are sugar added to frozen or stored processed food. They’re not natural and can trigger a rapid inflammation response in the liver or cells directed to process and digest them. It’s best to take sugar found in natural food and fruits.

PS: I will advise in cooking this meal to use lots of herbs, spices, garlic, onion, and homemade dressings in your home-cooked meals to boost their anti-inflammatory effects. Sometimes less complicated recipes work just as well as more elaborate ones, if not better.

Related: Our 12 Most Popular Healthy Recipes

7-day meal plan

I added some simple meals and snacks to this 7-day meal plan. Utilize it as a springboard to spark some creativity and ideas for your anti-inflammatory diet.

Day 1

  • Breakfast: take overnight oats with cherries.
  • Lunch: in the afternoon, take a tuna salad sandwich with a side salad.
  • Dinner: the evening is always meant for light food, grilled salmon with asparagus and sweet potato.
  • Snack: eat yogurt with mixed berries
7-Day Meal Plan

To prepare the overnight oats with cherries. Mix your oats, yogurt, and milk with a mixer. Refrigerate overnight, then add fresh lemon or lime juice and cherries before eating.

Day 2

  • Breakfast: add mashed avocado to a toasted grain and eat.
  • Lunch: take shrimp, avocado, and lettuce wrap with lemon juice.
  • Dinner: chickpea spaghetti with tomato sauce and roasted broccoli will do.
  • Snack: eat nuts with a turmeric latte.

Day 3

  • Breakfast: take oranges, blueberries, and chia pudding in the morning.
  • Lunch: chicken and pesto pizza.
  • Dinner: take stir-fried tempeh, bok choy, and mushrooms with soy sauce, ginger, and rice.
  • Snack: Pear slices with Gouda cheese.
7-Day Meal Plan

To prepare chia pudding, combine milk, a sweetener, and any flavor of your choice and add at least two spoons of Chai seeds inside… refrigerate for at least 10 minutes. Your Chai pudding is ready to take.

Day 4

  • Breakfast: take yogurt parfait with blueberries and walnuts.
  • Lunch: eat a salad with boiled eggs.
  • Dinner: fish tacos with red cabbage slaw will do good for the night
  • Snack: A toast grain and nut butter are enough.
7-Day Meal Plan

Making red cabbage slaw might seem confusing for you, but here’s a little preparation tip. Combine ½ cup of mayo, 1 lime juice, 2 grams of chili powder, and 1-2 tablespoons of honey. 1 head of red cabbage that has been coarsely shredded is mixed with the combination. After this, your red cabbage slaw is ready.

Day 5

  • Breakfast: take some protein berry and avocado smoothie.
  • Lunch: with chicken and spinach eat pasta salad.
  • Dinner: slice salad and take it with roasted butternut squash with grilled steak.
  • Snack: drink bottled kefir and a pomegranate.
7-Day Meal Plan

Protein smoothie may sound weird to you. It’s simple to prepare, just Blend 1 cup of milk, 1 scoop of protein powder, half an avocado, half a banana, ½ cup of frozen berries, and a handful of ice. Then your Protein smoothie is ready.

Day 6

  • Breakfast: eat spinach and mushroom egg scramble.
  • Lunch: take hummus and veggie sandwich on whole wheat.
  • Dinner: turmeric-spiced baked chicken thighs with roasted cauliflower and baked sweet potato will be good for the evening.
  • Snack: drink hibiscus tea and seed crackers with nut butter.

Day 7

  • Breakfast: eat banana pancakes.
  • Lunch: with a sushi bowl with rice, avocado, crab meat, seaweed strips, and soy sauce your lunch is ready.
  • Dinner: a combination of roasted chickpea salad with whole grain pita bread triangles, lettuce, tomato, and feta cheese is enough for the night
  • Snack: take fresh fruit juice with prikincles.

To make your banana pancakes. Blend one banana, two eggs, and a small amount of vanilla extract. If desired, serve the cooked batter with a drizzle of maple syrup and fresh fruit.

Related post: 12 Best Fast Food Breakfast Options

Frequent Asked Questions FAQ

What diet is recommended for reducing inflammation?

Choose complete, unprocessed foods without added sugar to reduce inflammation, such as fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a small amount of low-fat dairy, and extra virgin olive oil. Many people season them with herbs and flavors like cinnamon, ginger, and turmeric.

Which four signs of inflammation are present?

With significant cytokine release, the activation of numerous cell types, and the four cardinal indicators of inflammation—heat, pain, redness, and swelling—this type of stimulation-response action causes some of the most dramatic characteristics of inflammation.

Will inflammation naturally subside?

Unless it is ignored, acute inflammation should go away in a few days. Call your doctor right away if you see any symptoms of chronic inflammation. They can examine your symptoms and perform certain tests to see whether you require treatment for any underlying issues.

Does inflammation result from stress?

According to research, stress can contribute to a range of chronic health disorders by causing inflammation in the body.

Does aching result in weight gain?

According to studies, inflammation can lead to weight gain and make it harder to lose weight and is a common underlying factor in all major degenerative diseases, such as heart disease, cancer, hypertension, and diabetes.

So, what have we learned from our 7-day meal plan to fight inflammation? First and foremost, it is important to be aware of the foods that can inflame your body. Secondly, it is important to eat a variety of foods to provide your body with the nutrients it needs. And finally, it is important to follow a meal plan that fits your specific needs.


As you can see, this 7-day meal plan is a great way to get started on your weight loss journey too. It is a flexible plan that allows you to make small changes to your eating habits to see results. While it is not a complete solution, it is a great way to get started. If you stick to the plan, you will be able to lose weight and also fight against inflammation in your health.

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