14-Day Lymphatic Diet Meal Plan

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This 14-day meal plan is designed to support a healthy lymphatic system by incorporating a variety of anti-inflammatory and nutrient-dense foods. The recipes are simple, delicious, and easy to prepare, helping you to stay on track with your health goals. This meal plan is a guide and can be customized to your preferences and dietary needs.

Day 1

• Breakfast: Blueberry Bliss Smoothie
• Lunch: Quinoa Salad with Roasted Vegetables
• Dinner: Baked Lemon Herb Salmon with Roasted Broccoli

Day 2

• Breakfast: Golden Turmeric Oatmeal
• Lunch: Lentil Soup
• Dinner: Sheet Pan Chicken with Rainbow Vegetables

Day 3

• Breakfast: Avocado & Smoked Salmon Toast
• Lunch: Chicken and Avocado Salad
• Dinner: Turkey Meatballs with Zucchini Noodles

Day 4

• Breakfast: Chia Seed Power Pudding
• Lunch: Tuna Salad Lettuce Wraps
• Dinner: Black Bean and Corn Stuffed Bell Peppers

Day 5

• Breakfast: Green Detox Machine Smoothie
• Lunch: Black Bean Burgers on Whole Wheat Buns
• Dinner: Ginger Garlic Shrimp Stir-fry

Day 6

• Breakfast: Quinoa Breakfast Bowl
• Lunch: Shrimp and Zucchini Skewers
• Dinner: Creamy Tomato and Spinach Pasta

Day 7

• Breakfast: Mushroom and Spinach Omelette
• Lunch: Roasted Beet and Walnut Salad
• Dinner: One-Pan Lemon Herb Chicken and Potatoes

Day 8

• Breakfast: Citrus Burst Fruit Salad
• Lunch: Miso Soup with Tofu and Seaweed
• Dinner: Vegan Shepherd’s Pie

Day 9

• Breakfast: Walnut & Banana Overnight Oats
• Lunch: Curried Chickpea Salad Sandwich
• Dinner: Cod with Roasted Red Pepper Sauce

Day 10

• Breakfast: Sweet Potato & Kale Hash
• Lunch: Greek Salad with Grilled Chicken
• Dinner: Chicken and White Bean Chili

Day 11

• Breakfast: Berry & Yogurt Parfait
• Lunch: Sweet Potato and Black Bean Bowl
• Dinner: Stuffed Acorn Squash

Day 12

• Breakfast: Carrot & Ginger Juice
• Lunch: Turkey and Veggie Wrap
• Dinner: Tofu and Broccoli with Peanut Sauce

Day 13

• Breakfast: Lentil and Veggie Breakfast Scramble
• Lunch: Watermelon and Feta Salad
• Dinner: Garlic and Herb Roasted Chicken

Day 14

• Breakfast: Almond Butter & Banana Toast
• Lunch: Leftover Garlic and Herb Roasted Chicken
• Dinner: Salmon Patties with a Side Salad

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Adopting a diet that supports your lymphatic system is a powerful step towards enhancing your overall health and well-being. The lymphatic system, a crucial component of your immune and circulatory systems, plays a vital role in removing waste and toxins from your body. A healthy lymphatic system can help reduce inflammation, improve immune function, and promote better circulation. This comprehensive guide offers 42 recipes for breakfast, lunch, and dinner, all designed to nourish your lymphatic system and help you feel your best.

The recipes in this collection are based on the principles of a whole-foods, anti-inflammatory diet. They are rich in fruits, vegetables, lean proteins, and healthy fats, while being low in processed foods, sodium, and unhealthy fats [1, 2]. By incorporating these delicious and easy-to-prepare meals into your daily routine, you can provide your body with the nutrients it needs to support optimal lymphatic function.

14 Lymphatic Diet Breakfast Recipes

Here are 14 breakfast recipes designed to support a healthy lymphatic system. They are rich in anti-inflammatory ingredients, vitamins, and minerals, while being low in processed foods, sodium, and unhealthy fats.

1. Blueberry Bliss Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1 cup spinach
• 1/2 cup frozen blueberries
• 1 tablespoon ground flaxseed
• 1/4 avocado

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

2. Golden Turmeric Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon ground ginger
• 1 tablespoon chopped walnuts
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, bring the water or almond milk to a boil.
2. Stir in the oats, turmeric, and ginger.
3. Reduce heat and simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
4. Top with walnuts and a drizzle of honey or maple syrup if desired.

3. Avocado & Smoked Salmon Toast

Ingredients:

• 1 slice of whole-wheat or sourdough bread, toasted
• 1/2 ripe avocado, mashed
• 2 oz smoked salmon
• 1 teaspoon fresh dill, chopped
• A squeeze of fresh lemon juice

Instructions:

1. Spread the mashed avocado on the toasted bread.
2. Top with smoked salmon.
3. Sprinkle with fresh dill and a squeeze of lemon juice.

4. Chia Seed Power Pudding

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened coconut milk
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon slivered almonds

Instructions:

1. In a jar or bowl, whisk together the chia seeds and coconut milk.
2. Let it sit for 5 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 2 hours or overnight.
4. Top with mixed berries and almonds before serving.

5. Green Detox Machine Smoothie

Ingredients:

• 1 cup kale
• 1/2 cucumber, chopped
• 1 celery stalk, chopped
• 1/2 green apple, cored and chopped
• 1/2 inch ginger, peeled
• Juice of 1/2 lemon
• 1 cup water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately for a refreshing and cleansing start to your day.

6. Quinoa Breakfast Bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup mixed berries
• 1 tablespoon pumpkin seeds
• A drizzle of maple syrup

Instructions:

1. In a bowl, combine the cooked quinoa, mixed berries, and pumpkin seeds.
2. Drizzle with a small amount of maple syrup for a touch of sweetness.

7. Mushroom and Spinach Omelette

Ingredients:

• 2 large eggs
• 1/2 cup sliced mushrooms
• 1 cup fresh spinach
• 1 clove garlic, minced
• 1 teaspoon olive oil

Instructions:

1. In a small non-stick skillet, heat the olive oil over medium heat.
2. Add the garlic and mushrooms and sauté until the mushrooms are browned.
3. Add the spinach and cook until wilted.
4. In a separate bowl, whisk the eggs.
5. Pour the eggs over the vegetables in the skillet.
6. Cook until the eggs are set, then fold the omelette in half.

8. Citrus Burst Fruit Salad

Ingredients:

• 1 orange, peeled and segmented
• 1/2 grapefruit, peeled and segmented
• 1 kiwi, peeled and sliced
• 1 tablespoon fresh mint, chopped

Instructions:

1. Gently toss the orange, grapefruit, and kiwi segments in a bowl.
2. Sprinkle with fresh mint before serving.

9. Walnut & Banana Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/4 cup chopped walnuts
• 1/2 banana, sliced
• 1/2 teaspoon cinnamon

Instructions:

1. In a jar, combine the oats, almond milk, walnuts, and cinnamon.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, top with fresh banana slices.

10. Sweet Potato & Kale Hash

Ingredients:

• 1 small sweet potato, peeled and diced
• 1 cup chopped kale
• 1/4 cup chopped onion
• 1 poached egg
• 1 teaspoon olive oil

Instructions:

1. Steam or boil the sweet potato until tender. Drain.
2. In a skillet, heat the olive oil over medium heat.
3. Add the onion and cook until softened.
4. Add the kale and cooked sweet potato to the skillet and cook until the kale is wilted.
5. Top with a poached egg.

11. Berry & Yogurt Parfait

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/2 cup mixed berries
• 2 tablespoons low-sugar granola

Instructions:

1. In a glass, layer the Greek yogurt, mixed berries, and granola.
2. Repeat the layers until the glass is full.

12. Carrot & Ginger Juice

Ingredients:

• 4 large carrots
• 1-inch piece of fresh ginger
• 1/2 lemon, peeled

Instructions:

1. Wash and trim the carrots and ginger.
2. Pass all ingredients through a juicer.
3. Stir and drink immediately.

13. Lentil and Veggie Breakfast Scramble

Ingredients:

• 1/2 cup cooked brown or green lentils
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/2 teaspoon turmeric
• 1 teaspoon olive oil

Instructions:

1. Heat the olive oil in a skillet over medium heat.
2. Add the onion and bell pepper and cook until softened.
3. Stir in the turmeric and cooked lentils.
4. Cook for another 2-3 minutes, until heated through.

14. Almond Butter & Banana Toast

Ingredients:

• 1 slice of whole-wheat toast
• 1 tablespoon almond butter
• 1/2 banana, sliced
• 1 teaspoon chia seeds

Instructions:

1. Toast the bread to your liking.
2. Spread the almond butter on the toast.
3. Top with banana slices and a sprinkle of chia seeds.

14 Lymphatic Diet Lunch Recipes

Here are 14 lunch recipes designed to support a healthy lymphatic system. They are rich in anti-inflammatory ingredients, vitamins, and minerals, while being low in processed foods, sodium, and unhealthy fats.

1. Quinoa Salad with Roasted Vegetables

Ingredients:

• 1 cup cooked quinoa
• 2 cups mixed vegetables (broccoli, bell peppers, zucchini), chopped and roasted
• 1/4 cup chickpeas
• 2 tablespoons lemon-tahini dressing

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted vegetables, and chickpeas.
2. Drizzle with lemon-tahini dressing and toss to combine.
3. Serve chilled or at room temperature.

2. Grilled Salmon with Asparagus

Ingredients:

• 4 oz salmon fillet
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. Toss the asparagus with olive oil, salt, and pepper.
3. Grill the salmon and asparagus for 4-6 minutes per side, or until the salmon is cooked through and the asparagus is tender.
4. Serve with fresh lemon slices.

3. Lentil Soup

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon turmeric
• 1 teaspoon cumin

Instructions:

1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

4. Chicken and Avocado Salad

Ingredients:

• 3 oz grilled chicken breast, chopped
• 1/2 avocado, diced
• 1/2 cup mixed greens
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons vinaigrette dressing

Instructions:

1. In a bowl, combine the grilled chicken, avocado, mixed greens, and cherry tomatoes.
2. Drizzle with vinaigrette dressing and toss to combine.

5. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 4 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, mix together the tuna, Greek yogurt, and celery.
2. Spoon the tuna salad into the lettuce leaves and serve.

6. Black Bean Burgers on Whole Wheat Buns

Ingredients:

• 1 can (15 oz) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 teaspoon chili powder
• 2 whole wheat buns
• Toppings: lettuce, tomato, onion

Instructions:

1. In a bowl, combine the mashed black beans, breadcrumbs, onion, and chili powder.
2. Form into two patties.
3. Cook in a non-stick skillet over medium heat for 5-7 minutes per side, or until browned.
4. Serve on whole wheat buns with your favorite toppings.

7. Shrimp and Zucchini Skewers

Ingredients:

• 8 large shrimp, peeled and deveined
• 1 zucchini, cut into 1-inch chunks
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon dried oregano

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Thread the shrimp and zucchini onto skewers.
3. In a small bowl, whisk together the olive oil, lemon juice, and oregano.
4. Brush the skewers with the olive oil mixture.
5. Grill for 2-3 minutes per side, or until the shrimp are pink and cooked through.

8. Roasted Beet and Walnut Salad

Ingredients:

• 2 medium beets, roasted and diced
• 1/4 cup walnuts, toasted
• 2 cups arugula
• 2 tablespoons balsamic vinaigrette

Instructions:

1. In a bowl, combine the roasted beets, walnuts, and arugula.
2. Drizzle with balsamic vinaigrette and toss to combine.

9. Miso Soup with Tofu and Seaweed

Ingredients:

• 4 cups water
• 1/4 cup miso paste
• 1/2 block (7 oz) firm tofu, cubed
• 1/4 cup dried wakame seaweed, rehydrated
• 1 green onion, sliced

Instructions:

1. In a pot, bring the water to a simmer.
2. In a small bowl, whisk the miso paste with a little hot water to dissolve it.
3. Add the dissolved miso, tofu, and wakame to the pot.
4. Simmer for 5 minutes.
5. Garnish with green onion before serving.

10. Curried Chickpea Salad Sandwich

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and mashed
• 1/4 cup plain Greek yogurt
• 1 tablespoon curry powder
• 2 slices whole wheat bread
• Toppings: lettuce, tomato

Instructions:

1. In a bowl, combine the mashed chickpeas, Greek yogurt, and curry powder.
2. Spread the chickpea salad on a slice of bread, top with lettuce and tomato, and the other slice of bread.

11. Greek Salad with Grilled Chicken

Ingredients:

• 3 oz grilled chicken breast, sliced
• 1 cup chopped romaine lettuce
• 1/4 cup cucumber, diced
• 1/4 cup tomatoes, diced
• 2 tablespoons feta cheese, crumbled
• 2 tablespoons Greek dressing

Instructions:

1. In a bowl, combine the romaine lettuce, cucumber, and tomatoes.
2. Top with grilled chicken and feta cheese.
3. Drizzle with Greek dressing.

12. Sweet Potato and Black Bean Bowl

Ingredients:

• 1 medium sweet potato, baked and mashed
• 1/2 cup black beans, rinsed
• 1/4 cup corn
• 1/4 avocado, sliced
• 1 tablespoon lime juice

Instructions:

1. In a bowl, top the mashed sweet potato with black beans, corn, and avocado.
2. Drizzle with lime juice before serving.

13. Turkey and Veggie Wrap

Ingredients:

• 2 slices of lean turkey breast
• 1 whole wheat tortilla
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/4 cup shredded carrots

Instructions:

1. Spread the hummus on the tortilla.
2. Layer with turkey, mixed greens, and shredded carrots.
3. Roll up the tortilla tightly.

14. Watermelon and Feta Salad

Ingredients:

• 2 cups cubed watermelon
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh mint, chopped
• 1 tablespoon balsamic glaze

Instructions:

1. In a bowl, gently toss the watermelon, feta cheese, and mint.
2. Drizzle with balsamic glaze before serving.

14 Lymphatic Diet Dinner Recipes

Here are 14 dinner recipes designed to support a healthy lymphatic system. They are rich in anti-inflammatory ingredients, vitamins, and minerals, while being low in processed foods, sodium, and unhealthy fats.

1. Baked Lemon Herb Salmon with Roasted Broccoli

Ingredients:

• 4 oz salmon fillet
• 1 cup broccoli florets
• 1 tablespoon olive oil
• 1 lemon, sliced
• 1 teaspoon dried herbs (dill, parsley)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon and broccoli on a baking sheet.
3. Drizzle with olive oil, top with lemon slices and sprinkle with herbs.
4. Bake for 15-20 minutes, or until salmon is cooked through.

2. Sheet Pan Chicken with Rainbow Vegetables

Ingredients:

• 3 oz chicken breast, cut into chunks
• 1 cup mixed vegetables (bell peppers, red onion, zucchini)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken and vegetables with olive oil and paprika.
3. Spread on a baking sheet and roast for 20-25 minutes.

3. Turkey Meatballs with Zucchini Noodles

Ingredients:

• 4 oz ground turkey
• 1/4 cup breadcrumbs
• 1 egg, beaten
• 1 medium zucchini, spiralized
• 1/2 cup marinara sauce (low sodium)

Instructions:

1. Mix ground turkey, breadcrumbs, and egg. Form into meatballs.
2. Brown meatballs in a skillet. Add marinara sauce and simmer.
3. Serve over zucchini noodles.

4. Black Bean and Corn Stuffed Bell Peppers

Ingredients:

• 2 bell peppers, halved and seeded
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/4 cup cooked quinoa
• 1/4 cup salsa

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix black beans, corn, quinoa, and salsa. Stuff into bell peppers.
3. Bake for 25-30 minutes.

5. Ginger Garlic Shrimp Stir-fry

Ingredients:

• 4 oz shrimp, peeled and deveined
• 2 cups mixed stir-fry vegetables (broccoli, snap peas, carrots)
• 1 tablespoon soy sauce (low sodium)
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced

Instructions:

1. In a wok or large skillet, stir-fry garlic and ginger for 30 seconds.
2. Add shrimp and cook until pink.
3. Add vegetables and stir-fry until tender-crisp.
4. Stir in soy sauce.

6. Creamy Tomato and Spinach Pasta

Ingredients:

• 1/2 cup whole wheat pasta
• 1/2 cup canned diced tomatoes
• 1 cup fresh spinach
• 1/4 cup plain Greek yogurt

Instructions:

1. Cook pasta according to package directions.
2. In a saucepan, heat tomatoes and spinach until spinach wilts.
3. Stir in Greek yogurt until creamy.
4. Toss with cooked pasta.

7. One-Pan Lemon Herb Chicken and Potatoes

Ingredients:

• 3 oz chicken thigh (skinless)
• 1/2 cup baby potatoes, halved
• 1/2 lemon, sliced
• 1 tablespoon olive oil
• 1 teaspoon rosemary

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken, potatoes, lemon slices, olive oil, and rosemary.
3. Roast for 30-35 minutes, until chicken is cooked and potatoes are tender.

8. Vegan Shepherd’s Pie

Ingredients:

• 1 cup lentil and vegetable mixture (carrots, peas, corn)
• 1 cup mashed sweet potato

Instructions:

1. Preheat oven to 375°F (190°C).
2. Spread lentil mixture in a small baking dish.
3. Top with mashed sweet potato.
4. Bake for 20 minutes.

9. Cod with Roasted Red Pepper Sauce

Ingredients:

• 4 oz cod fillet
• 1/2 cup roasted red peppers (jarred), drained
• 1 clove garlic
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Blend roasted red peppers, garlic, and olive oil to make a sauce.
3. Place cod on a baking sheet, top with sauce.
4. Bake for 10-15 minutes.

10. Chicken and White Bean Chili

Ingredients:

• 3 oz cooked chicken, shredded
• 1/2 cup canned white beans, rinsed
• 1/2 cup low-sodium chicken broth
• 1/4 cup chopped onion
• 1/2 teaspoon cumin

Instructions:

1. In a pot, combine all ingredients.
2. Simmer for 15-20 minutes.

11. Stuffed Acorn Squash

Ingredients:

• 1/2 acorn squash, roasted
• 1/4 cup cooked quinoa
• 1/4 cup chopped apple
• 2 tablespoons dried cranberries

Instructions:

1. Mix quinoa, apple, and cranberries. Stuff into roasted acorn squash half.
2. Bake at 375°F (190°C) for 10 minutes.

12. Tofu and Broccoli with Peanut Sauce

Ingredients:

• 4 oz firm tofu, cubed
• 1 cup broccoli florets
• 2 tablespoons peanut sauce

Instructions:

1. Steam or stir-fry tofu and broccoli until tender.
2. Toss with peanut sauce.

13. Garlic and Herb Roasted Chicken

Ingredients:

• 1 chicken leg quarter
• 2 cloves garlic, minced
• 1 tablespoon mixed herbs (rosemary, thyme)
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Rub chicken with garlic, herbs, and olive oil.
3. Roast for 25-30 minutes.

14. Salmon Patties with a Side Salad

Ingredients:

• 1 can (6 oz) salmon, drained
• 1/4 cup breadcrumbs
• 1 egg
• 2 cups mixed greens with vinaigrette

Instructions:

1. Mix salmon, breadcrumbs, and egg. Form into patties.
2. Pan-fry for 3-4 minutes per side.
3. Serve with a side salad.

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References

[1] LympheDIVAs. (2025, July 15). Nutrition and Lymphedema: Foods That Can Support Lymphatic Health. Retrieved from https://www.lymphedivas.com/blog/nutrition-and-lymphedema-foods-that-can-support-lymphatic-health/

[2] Everyday Health. (2025, September 25). The Best and Worst Foods for Lymphatic Drainage. Retrieved from https://www.everydayhealth.com/holistic-health/what-foods-are-good-for-lymphatic-drainage