21-Day Anti-Inflammation Meal Plan

This 21-day meal plan focuses on foods rich in omega-3 fatty acids, antioxidants, and anti-inflammatory compounds while minimizing processed foods, refined sugars, and inflammatory triggers. Each day includes three balanced meals plus optional snacks.

Week 1: Building the Foundation

Day 1

Breakfast: Overnight oats with blueberries, walnuts, and cinnamon
Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumbers, and olive oil lemon dressing
Dinner: Turmeric chicken with roasted Brussels sprouts and quinoa
Snack: Apple slices with almond butter

Day 2

Breakfast: Green smoothie with spinach, banana, ginger, pineapple, and chia seeds
Lunch: Lentil soup with kale and carrots
Dinner: Baked cod with steamed broccoli and sweet potato
Snack: Handful of mixed berries

Day 3

Breakfast: Avocado toast on whole grain bread with poached eggs and cherry tomatoes
Lunch: Mediterranean chickpea salad with cucumbers, olives, red onion, and feta
Dinner: Stir-fried tofu with bok choy, bell peppers, and brown rice
Snack: Celery sticks with hummus

Day 4

Breakfast: Greek yogurt parfait with strawberries, ground flaxseed, and a drizzle of honey
Lunch: Turkey and vegetable wrap with whole wheat tortilla and avocado
Dinner: Grilled mackerel with asparagus and mashed cauliflower
Snack: Small handful of walnuts

Day 5

Breakfast: Scrambled eggs with spinach, mushrooms, and turmeric
Lunch: Quinoa bowl with roasted vegetables (zucchini, eggplant, peppers) and tahini dressing
Dinner: Baked chicken breast with green beans and wild rice
Snack: Fresh pineapple chunks

Day 6

Breakfast: Chia seed pudding with almond milk, mango, and shredded coconut
Lunch: Spinach and white bean soup with whole grain crackers
Dinner: Grilled shrimp skewers with cherry tomatoes, bell peppers, and quinoa tabbouleh
Snack: Dark chocolate (70% cacao) square with raspberries

Day 7

Breakfast: Buckwheat pancakes with blueberry compote (no added sugar)
Lunch: Tuna salad with mixed greens, avocado, and olive oil dressing
Dinner: Slow-cooked chicken with root vegetables (carrots, parsnips, turnips)
Snack: Orange slices with a few almonds

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Week 2: Deepening the Practice

Day 8

Breakfast: Smoothie bowl with acai, banana, hemp seeds, and fresh berries
Lunch: Black bean and sweet potato Buddha bowl with tahini sauce
Dinner: Baked salmon with roasted cauliflower and brown rice
Snack: Cucumber slices with guacamole

Day 9

Breakfast: Vegetable omelet with tomatoes, peppers, onions, and fresh herbs
Lunch: Butternut squash soup with pumpkin seeds
Dinner: Turkey meatballs with zucchini noodles and marinara sauce
Snack: A handful of cherries

Day 10

Breakfast: Steel-cut oatmeal with sliced banana, cinnamon, and pecans
Lunch: Grilled chicken Caesar salad with homemade dressing (no croutons)
Dinner: Baked trout with sautéed kale and roasted beets
Snack: Green tea with a small apple

Day 11

Breakfast: Cottage cheese with pineapple chunks and chia seeds
Lunch: Vegetable sushi rolls with miso soup
Dinner: Grass-fed beef stir-fry with broccoli, snap peas, and ginger over cauliflower rice
Snack: Bell pepper strips with hummus

Day 12

Breakfast: Whole grain toast with mashed avocado, hemp seeds, and everything bagel seasoning
Lunch: Lentil and vegetable curry with brown rice
Dinner: Grilled sardines with mixed green salad and olive oil dressing
Snack: Fresh berries with a small handful of cashews

Day 13

Breakfast: Protein smoothie with spinach, berries, protein powder, and almond butter
Lunch: Quinoa salad with roasted chickpeas, cucumber, tomatoes, and lemon dressing
Dinner: Baked chicken thighs with roasted Brussels sprouts and sweet potato wedges
Snack: Kiwi slices

Day 14

Breakfast: Frittata with vegetables (spinach, tomatoes, mushrooms)
Lunch: Tomato basil soup with white beans
Dinner: Pan-seared scallops with asparagus and wild rice pilaf
Snack: Trail mix with nuts and dried unsweetened cranberries

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Week 3: Sustaining the Changes

Day 15

Breakfast: Overnight chia pudding with raspberries and sliced almonds
Lunch: Grilled chicken breast with roasted vegetable medley and quinoa
Dinner: Baked cod with tomato caper sauce and steamed green beans
Snack: Pear slices with a few walnuts

Day 16

Breakfast: Egg muffins with spinach, peppers, and herbs (make ahead)
Lunch: Mixed bean salad with arugula, cherry tomatoes, and balsamic vinaigrette
Dinner: Turkey chili with kidney beans and diced tomatoes
Snack: Fresh mango chunks

Day 17

Breakfast: Greek yogurt with ground flaxseed, blueberries, and a drizzle of honey
Lunch: Sushi bowl with salmon, avocado, cucumber, and brown rice
Dinner: Grilled chicken with ratatouille and quinoa
Snack: Carrot sticks with tahini

Day 18

Breakfast: Green smoothie with kale, pineapple, ginger, and coconut water
Lunch: Minestrone soup with white beans
Dinner: Baked tilapia with roasted rainbow carrots and farro
Snack: A handful of blueberries

Day 19

Breakfast: Whole grain toast with almond butter and sliced strawberries
Lunch: Spinach salad with grilled shrimp, avocado, and citrus vinaigrette
Dinner: Slow-cooked beef stew with vegetables (no potatoes, use sweet potatoes instead)
Snack: Celery with almond butter

Day 20

Breakfast: Smoothie with mixed berries, spinach, protein powder, and hemp seeds
Lunch: Falafel bowl with mixed greens, tomatoes, cucumbers, and tahini sauce
Dinner: Grilled salmon with roasted broccoli and brown rice
Snack: Apple with a few cashews

Day 21

Breakfast: Vegetable scramble with turmeric, tomatoes, mushrooms, and herbs
Lunch: Thai coconut curry soup with vegetables and tofu
Dinner: Herb-crusted chicken with roasted Brussels sprouts and quinoa
Snack: Fresh berries with dark chocolate

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Key Anti-Inflammatory Foods Featured

• Fatty Fish: Salmon, sardines, mackerel, trout (rich in omega-3s)
• Leafy Greens: Spinach, kale, arugula
• Berries: Blueberries, strawberries, raspberries
• Nuts and Seeds: Walnuts, almonds, chia seeds, flaxseeds, hemp seeds
• Healthy Fats: Olive oil, avocado
• Spices: Turmeric, ginger, cinnamon
• Legumes: Lentils, chickpeas, black beans
• Whole Grains: Quinoa, brown rice, oats
• Cruciferous Vegetables: Broccoli, Brussels sprouts, cauliflower

Foods to Avoid

• Refined sugars and artificial sweeteners
• Processed meats
• Trans fats and hydrogenated oils
• Refined carbohydrates (white bread, white pasta)
• Excessive alcohol
• Fried foods
• High-sugar beverages

Tips for Success

1. Meal Prep: Prepare ingredients or full meals ahead of time for easier adherence
2. Stay Hydrated: Drink plenty of water and herbal teas throughout the day
3. Listen to Your Body: Adjust portion sizes based on your individual needs
4. Quality Matters: Choose organic produce when possible, especially for the “dirty dozen”
5. Don’t Skip Meals: Regular eating helps maintain stable blood sugar levels
6. Add Herbs: Fresh herbs like basil, oregano, and parsley add flavor and anti-inflammatory benefits