Anti-inflammatory Gluten-Free Meal Plan {Recipes and Healthy Tips}

Food plays an key role in reducing inflammation in the body, so here’s a grain free, anti-inflammatory gluten-free meal plan. It’s full of recipes that are not only delicious, but also include foods that are known for their anti-inflammatory properties.

Whoops! Normally I post the gluten free meal plans on the 15th of each month, but this week threw me off. Better late than never though, right? Let’s just say each meal plan will be mid month (around the 15th) from now on, deal? And I have a feeling you will like this month’s Anti-inflammatory meal plan, so that’s worth the wait. Right? Please say yes! Haha.

Anyway, let’s get to it. –> or pin this for later if you don’t have time now. 

First I have to ask, have you noticed anything “different” in regards to recipes these past few weeks? Haha, probably not.

I’ve actually been focusing on sharing a lot more grain free recipes that are nutrient dense. Like grain turkish breakfast bowls, grain free zucchini bread, shrimp bake, etc.

The reason that this anti-inflammatory gluten-free meal plan is also GRAIN FREE.

You see, a little inflammation in the body is good. It can help keep our immune system “in check” per se and fighting strong. But what happens when you’re super stressed, over training, over working, not sleeping, and traveling a ton? Well, chronic inflammation, which is not so good. Okay really not good.

In order to help BEAT that chronic inflammation, we need to first make some MAJOR lifestyle changes (rest, sleep, take on less, etc.). But also need to MAXIMIZE certain nutrients in our diet. More omega 3’s, anti-oxidants, minerals, water, etc.

That being said, temporarily removing a grains from diet can help (for many, but not all) absorb more nutrients. This is because you are avoiding phytic acid. Unless the grains are properly prepared and sprouted.

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 from this paleo recipe post).

But I’m pretty sure most of us don’t have time to sprout every little grain or nut going into our diet. Right? Haha maybe in the future..

Updated: Another important note before we begin. I’ve received a lot of email asking about if Tomatoes and Potatoes (Nightshades) are “Allowed” on an anti-inflammatory plan. This definitely depends on the persons current health. I suggest checking out Dr. Axe’s Nightshade list and article for more info. If you see that tomatoes and potatoes are making you feel worse, then yes, take them out temporarily. But they are real food and nourishing to the general population wanting to eat well. Hope that makes sense!

This month’s anti-inflammatory gluten-free meal plan is all about MAXIMIZING nutrients, without grains.

And it is feasible, I promise. Each recipe is loaded vitamins, minerals, omega-3 (or other quality fats), and more!

Ready to dig in and feel better? No stress, here we go!

If you are needing a complete layout for all anti-inflammatory meal plans, just grab right click on this PDF for all the recipes,  Or feel free to email me! 

BREAKFAST

Immunity Boosting Cranberry Orange Smoothie – Feel free to use other berries here too! In case you can’t find cranberries anymore.

Almond Butter Jelly Paleo Energy Bars (Grain Free) – great for breakfast on the go or snacking! Made with whole 30 friendly ingredients.

Ginger Pear Spiced Paleo Muffins – Apples will also work! And if you don’t have coconut butter, just use coconut oil that’s thickened. No prob!

LUNCH

Marinated Beet Apple Salad – Just add chicken or fish to this for a great healthy complete meal!

Oriental Chicken Mason Jar Salads – great for lunch on the go! Any greens work!

Asian Crab Spiralized Cucumber Salad – Feel free to used canned tuna or salmon instead.

 

ANTI-OXIDANT BONUS –> Beet and Seafood Salad – This salad has black rice in it, which is a grain but also one that extremely high in anti-oxidants like Anthocyanin, which is said to reduce inflammation. Forbidden rice healthy benefits!

SNACKS

Pumpkin Stuffed Dough Balls  -grain free cassava flour or chickpea flour will work great. You can also stuff with sweet potato or squash instead.

Kiwi Super Green Smoothie  –> Vitamin C all the way!

Tropical Turmeric Golden Milk Smoothie – So rich in healing and anti-inflammatory properties. You can use fresh turmeric root grounded or powder.

DINNERS

One Pot Grain Free Shrimp Jambalaya Lentil Bowls – instead of rice, use lentils! Soak them beforehand for proper digestion (if time allows).

Maple Glazed Scallops – A very light high protein meal that pairs well with Vitamin C in the pomegranates and the Vitamin K in the KALE.

One pot Honey Garlic Orange Chicken – So flavorful and still packed with nourishing minerals from the honey, chicken, and vitamin C from the Orange juice.

Hope you found this month’s anti-inflammatory gluten-free meal plan and recipe ideas helpful!

Please let me know if you have any questions. Everyone’s bodies work differently, so take that in mind. All in all, you can’t go wrong with REAL FOOD!

GROCERY LIST:

• frozen fruit and vegetables (okra, mango, cranberries or berries)
• zucchini
• dried plums or figs
• parsley
• onion/celery/cucumber/tomatoes/beets/mushrooms/carrots
• plums/oranges/pears or apples /banana/kiwi fruit/berries/
• Lemon and Limes
• Pomegranate seeds (for more affordable fruit, try dried cranberry with the scallops dish)
• avocado
• bok choy
• banana peppers
• greens for smoothie and salads
• garlic/basil/parsley
• turmeric/curry
• grain free cassava flour or chickpea flour
• Peanut flour
• Sprouted pea protein or grass fed whey (no sugar added)
• eggs
• Roasted chicken or chicken breast
• Shrimp/scallops
• Tomato sauce
• Coconut water
• Frozen pineapple
• Andouille Chicken sausage (Gluten Free)

STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!

• Lentils
• canned sweet potato/pumpkin/or squash
• Canned crab or tuna (wild caught)
• Chia seed
• honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
• coconut milk/cream/Almond Milk
• Olive Oil/Coconut Oil (cold pressed)
• Balsamic Vinegar
• Rice Vinegar
• sesame seed
• sesame oil
• ginger root
• Spices/dried herbs
• Sea salt/Pepper
• Coconut Flour/Almond Meal 
• Potato starch
• Nut/seeds
• Coconut sugar
• GF multi purpose flour (Bob’s Red Mill 1:1 is what we use)

Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.

Have you tried an anti-inflammatory diet before?

Cheers,

LC 

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