This meal plan of anti inflammatory recipes has nightshade free diet options to help reduce inflammation in your body. Delicious, nourishing meals that are safe to eat and easy to make!
Disclosure: Lindsay Cotter is a certified nutrition specialist, and does not have a medical degree. The information in this post comes from reliable medical resources, but should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.
Welcome to our 3rd post in this month of nightshade free recipes! If you’re just joining us and want to see what you’ve missed, be sure to first check out our introduction post, and then read through Monday’s post, What Are Nightshades. That will put you right where you need to be.
A little inflammation in the body is a good thing, and perfectly normal. It can help keep your immune system “in check” so to speak. When a physical injury happens, body inflammation helps you heal.
But what happens when you’re super stressed, overtraining, overworking, not sleeping, and traveling a ton? Well, chronic inflammation, which is not so good. Okay, it is really not good.
We cover this topic in our anti-inflammatory starter kit. Be sure to check it out for more information! 🙂
Healing With Anti Inflammatory Recipes and Lifestyle Changes
In order to help combat chronic inflammation in your body, the first step requires making some MAJOR lifestyle changes. Things like:
- Getting some shut eye. It’s important to start catching up on lost sleep.
- Reduce your workload. Take some hours of work off, or take on less work. (Preaching to the choir here).
- Slow down training and heavy workouts for a bit.
- MAXIMIZE certain nutrients in your diet. Take in more omega 3’s, antioxidants, minerals, water, etc.
In addition to those things, temporarily removing grains from your diet may help you absorb more nutrients. This is because you are avoiding phytic acid. Unless the grains are properly prepared and sprouted.
What is Phytic Acid?
Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper, and zinc. By reducing/eliminating grains, we can maximize absorption in the gut. Sometimes improperly prepared grains can actually cause inflammation in the gut lining due to an enzyme we can’t break down. (more info in this paleo recipe post).
Here’s a handy list of anti-inflammatory rich foods that are ALSO nightshade free.
Nightshade Vegetables and Inflammation
I’ve received a lot of email asking if tomatoes, potatoes, eggplant, and other foods that are nightshades are “allowed” on a gluten free anti inflammatory diet.
Well, it depends. Everyone reacts differently to foods that are nightshades, so it comes down to listening to your body. For starters, read the article we posted a couple of days ago, What Are Nightshades.
In that post, there’s a nightshade list and plenty of information to help you understand about solanaceae (nightshades). Hopefully that will help you assess whether or not they’re a good choice for your diet
After that, if you still have questions or need more information, there is reliable information in Dr. Axe’s nightshade article. Or, better yet, give your doctor a call to discuss. M’kay?
The short and curly is, if you realize that tomatoes and potatoes are making you feel worse, then yes, take them out of your diet temporarily.
Just know that nightshade foods are natural and nourishing to the general population wanting to eat well. Hope that makes sense!
Okay, are you ready for healthy, nourishing recipes? Here they are!
Meal Plan of Nightshade Free Anti-Inflammatory Recipes
Note: This meal plan was first published on June 19, 2016. At that time, not all of the recipes had nightshade free recipe options. So, we removed a few and replaced them. if you’re looking for a specific recipe from the original post and it isn’t here, you can find it here.
Get out of bed, Sunshine… it’s time to start the day in a healthy way!
Nourishing Breakfast Ideas
- Healing AIP Breakfast Porridge – warm gluten free oats and some berries or cherries, and you’re set for a nourishing start to the day!
- Detoxifying Green Smoothie for healthy digestion as you head out the door.
- Chai Spiced Turmeric Smoothie Bowl to enjoy for a boost of antioxidants and a golden glow!
- Paleo Breakfast Muffins have no added sugar, but it doesn’t matter… they are soft and seriously addicting!
- Coconut Almond Butter and Jelly Energy Bars are for your inner child, who’s craving a protein-packed, anti inflammatory PB&J.
Next up… lunching and crunching!
Nightshade Free Recipes for Lunch
- Mango Avocado Salad with Melon Dressing – The bright colors and fresh flavors in this salad are sure to reduce your stress and inflammation. If not, at least it will make your taste buds smile.
- Marinated Beet and Apple Salad (omit paprika for nightshade free)
- Swiss Chard Salad Wraps with Apple Slaw – I see you, Swiss chard. All wrapped up around crunchy Asian cabbage slaw. This is one of our favorite anti inflammatory recipes for crunching while lunching.
- Whole30 Ham and Vegetable Soup – It’s time for a warm bowl of nourishing soup, packed with ingredients like parsnip and sweet potato to help reduce inflammation. Feel free to swap the ham for another organic meat. Or omit for vegetarian option.
The dinner bell is ringing!
Anti Inflammatory Recipes for Dinner
- Pan Seared Salmon with Avocado Gremolata– Making this crispy skin salmon requires just 7 ingredients and 10 minutes of cooking time! Now THIS is what healthy goodness should be like every night!
- Curried Chickpea Cauliflower Bake– There are only 5 simple ingredients in this cauliflower casserole, but the flavor combination is out of this world delicious! (replace curry spice)
- Greek Herb Roasted Chicken Thighs – This is a healthy baked chicken recipe that you make in one pan, for an easy weeknight dinner. Look at that glorious crispy skin!
- Coconut Milk Chicken– The creamy coconut sauce is so aromatic, you might not ever want to leave the kitchen! (omit cayenne)
Meal Plan Grocery Shopping List
Here are the ingredients you’ll need for this meal plan. Keep in mind that with the exception of two posts, they are all Nightshade Free Anti Inflammatory Recipes.
In the case of those two posts, you’ll only need to swap out a nightshade spice. The remainder of the ingredients are 100% safe.
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
Nightshade Food Substitutions
When you get to a post for for something that you want to make, just check the recipe ingredients. If there are nightshades, you’ll find swaps for them in the notes section of the recipe card.
NOTE: Anything shown in RED on the list below is a nightshade.
Okay, now don’t forget to PRINT THE GROCERY LIST. You’ll want that handy when you get to the store, right? Just click the button below and you can print out or save the PDF file!
Well, there’s a lot of nourishment in this meal plan, am I right? Now, there are just a few things left for you to do:
- SHOP for groceries.
- COOK a few of the anti inflammatory recipes.
- DEVOUR and ENJOY them, and hopefully…
- Reduce inflammation and start feeling better soon!
Oh, and one more thing!
We’re creating a FREE eBook with all of the recipes in this meal plan! But there’s a small catch. We’re ONLY releasing it to our newsletter subscribers!
If you haven’t already signed up, DO IT! You don’t want to miss out on this freebie!
GET OUR FREE E-BOOK OF RECIPES FROM THIS MEAL PLAN
Again, if you have questions or need any help at all with this meal plan, please don’t hesitate to leave a comment here. Or, come over to our Facebook group and we can help you there.
Eat well, be happy and healthy, and for some of you, stay out of the ‘shade! Stay well, my friends!
I’ve tried to sign up to get the ebook from this meal plan, it’s not working. Thanks for any help.
Hi Emily! Which ebook are you referring to? Happy to help!
Hi there: I see potato starch on the food list but that is a nightshade. It’s also a tricky problem dealing with gluten-free groceries. I’ve been having better luck with Schar brand Walmart items with this. There is an additional issue/ingredient to watch: “Modified Food Starch” can be just as bad as “spices” when it comes to nightshades. Maybe 25% of the time it means “potato starch” and the ingrates don’t say it. “Spices” might have paprika, jalapeno, etc., which is just as evil.
Thank you so much Lindsay. Its no often I come across a blog that makes literal good, healthy bread and not some healthy but “unappetizing” meals, breads and things like that. Kudos to you! Thanks a lot, I give my thanks on behalf for all my gluten free people!
Oh thank you brownlie! I appreciate your support.
Thanks for directing me over here, Lindsay. When you’re inflamed and in pain it’s hard to get going so this helps SO VERY MUCH. Blessings to you.
“I love recipes where you will get to eat delicious food with some health benefits attached to it.
This recipe’s specialty is that this meal plan of anti-inflammatory recipes has nightshade-free options to help reduce inflammation in your body, which is simply amazing. “
Hi Lindsay, thanks for the wonderful article! I recently started making my own gluten free breads, desserts and things like that. Do you have any advice on how to get those soft and tasty? For me that’s the hardest part of gluten free cooking and buying breads like that is very expensive. Thanks in advance!
sure! Have you checked out my homemade vegan bread? I found that xanthan gum gives it a nice texture. I also have 2 almond flour breads that are grain free!
Yes I agree Kiffany! This is the hardest part of making gluten free anything really. As gluten free breads and things are not as soft and fluffy. One thing that does work better though is if you were to buy box mixes like with King Arthur Bread Company which makes organic and healthy flours and mixes. There desserts mixes are better than regular flours sets!
OMG. This is what I’ve been looking for! This anti-inflammatory gluten-free meal plan are not only full of delicious recipes, but also include foods that are known for their anti-inflammatory properties. Thank you so much for sharing this!
WOnderful! So glad I could help Amy!
We have big time coconut and tree nut allergies, any ideas for replacing those?
Sure thing! Which recipes? I find cassava root flour and oat flour or bob’s redmill 1:1 flour is a great nut flour substitute. Instead of almond butter, I use sunflower seed butter. Instead of coconut oil, cold pressed grapeseed oil or avoccado oi or butter. 😛
Hi, I’m very new to all of this. I have thyroid issues ( hypothyroidism) I have gut leak and I am needing anti inflammatory foods….I am in need of all of these remedies. I’m just starting to do research on these diets. How do I get started? What steps should I do first because this is a lot to take in and understand…thanks.
Hi Brenda. So sorry to hear this! my best advice is to see a holistic nutritionist. I also have a healing foods meal plan that might help. https://www.cottercrunch.com/healing-recipes-meal-plan/
Are you in the states? Dr.Axe is also very good!
Hello Brenda! I’m sorry to hear what you are dealing with. I know I have dealt with this before. I used to stay in a higher elevation and before I moved to a lower one I did a lot of diet research. One of the things I found was some thing called the GAPS diet. Its supposed to help leaky gut. I would visit a nutritionist as well to help. I wish you the best luck!
I am really liking your recipies alot. I have tried making the blueberry muffins and they were excellent – moist and flavourful and rose in the muffin tin nicely, not too dense, still light. The breakfast pizza also is excellent. I plan to work my way through your recipies one by one! Thank you! I am gf and need an anti-inflammatory diet for fibro condition as well.
wonderful! Glad they are helping Sherry.
Thank you for all the info and recipes, but I do have to question the use of tomatoes in your recipes…all of my many doctors are adamant about them being an extremely inflammatory food that anyone with inflammation should absolutely stay away from, as well as potatoes.
Hi Jess. Thanks for the comment. Yes, I can totally see that. I think it really depends on your overall health to begin with. Tomatoes and potatoes are real food that are nourishing. But if you are dealing with certain food intolerances or allergies, then you might eliminate nightshades for bit. It can be tricky and there is no one size fits up. The reason I add in potatoes is because they can really help with adrenal function, which in return can calm the body back down. I am happy to update the meal plan with those notes though.
I love, love, love and appreciate all the time any energy it must have taken to creat such a wonder meal plan. The only thing that threw me is the list does not include eveytyhing needed. Was this list just stapels?
Thank you for the tips on taking care of my gut and all the recipes to help do so. There is a lot I need to do! (https://www.drlam.com/blog/microbiome-gut-flora/23823/)
These recipes look amazing – I’ve done the beet salad one and it is excellent. I love the idea, but can you please warn us that the grocery list is not complete? I bought everything on the list, but find I have about half the ingredients. Maybe I missed something.
Oh no, so sorry! I just used this as a guideline. But I will update for sure.
Please, I’m not really upset, and I’m a good enough cook to get creative with recipes. I was just so excited to find your blog (I still am!). On a scale of major things, it’s a 2 out of 10. I appreciate you doing this and putting these recipes out there for all of us. They all look amazing!!
Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation.
great choices indeed!
Many delicious recipes you have shared with us, this makes more helpful for everyone visited your blogs, keep blogging with more recipes, love to follow you 🙂
What Is Hyaluronic Acid
I like concept of your post. Very creative post. Best of luck and waiting for some new ideas. I am looking for such useful information and I found here a lot of it. Nice article and exactly what I need. Most of all I like the style. Great job, thanks.
Jody - Fit at 58
So helpful Lindsay! That beet apple one was always looking good to me!
Kristy from Southern In Law
So many delicious recipes! That beet apple salad recipe is going on my must make list for this week! I love anything with beets and I just bought a big ol’ bag of apples from the farmers market!
Lauren @ The Bikini Experiment
I really try to stay gluten free, even though I don’t have celiac disease.. I like to make gluten free breakfast bars. They are perfect for a busy morning.
Everything–I mean EVERYTHING–here is calling my name! I would like to look into what foods are anti-inflammatory and what are not just to see what is the best for my health! Thank you so much for posting these recipes!
Your website was one of my first on my search to start Gluten Free/Anti inflammatory diet or should I say
my new way of life!!
I was referred to a Rheumatologist and went through my medical history and blood tests and found nothing as they were looking for arthritis or autoimmune diseases…I have unexplained inflammation in my body.
So, here I am searching on how to change my diet. I read your site and looking forward to trying out recipes.
If you have any suggestions, I would love to hear back. Thank you for putting together great info and recipes.
Hi Kelley! Yes, always happy to help:) shoot me an email at [email protected] anytime you have questions or need suggestions
SUSIE @ SUZLYFE
I’ve never tried an anti inflammatory diet before, but I wonder if it would have changed anything for me when I was first really sick. Back then, you didn’t really do such things, anyway, but it does make me wonder if trying something like this might have helped at least with my level of comfort.
I think it could! you’d just have to play with the fat intake. More supplementation maybe? I think grain free for a time period would really health with inflammation though. Flare ups.
It’s so nice to finally find recipes that are diary free, gluten free and anti inflammatory. I suffer from an autoimmune disorde. I know having many restrictions makes it very difficult to find food that won’t cause flare ups. Is there other recipes that you have available for the dietary restrictions that I listed above, or for people with autoimmune disorders? Please let me know. Thank you in advance for your great healthy recipes.