This anti-inflammatory gluten-free meal plan is full of recipes that are not only delicious but also easy to make, using 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.
I have a feeling you will like this anti-inflammatory gluten-free meal plan, so it’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 regard to the recipes these past few weeks? Haha, probably not.
Why is this anti-inflammatory gluten-free meal plan 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, overtraining, overworking, not sleeping, and traveling a ton? Well, chronic inflammation, which is not so good. Okay, really not good.
In order to help combat the chronic inflammation, we need to first make some MAJOR lifestyle changes. Things like rest, sleep, take on less work, etc.. But we also need to MAXIMIZE certain nutrients in our diet. More omega 3’s, anti-oxidants, minerals, water, etc.
That being said, temporarily removing grains from the 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.
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 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.
Are Nightshades Bad for Inflammation?
I’ve received a lot of email asking if tomatoes, potatoes, eggplant, and other nightshade vegetables are “allowed” on an anti-inflammatory gluten-free diet.
This definitely depends on the person’s 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 with vitamins, minerals, omega-3 (or other quality fats), and more!
Ready to dig in and feel better?
If you need or want a complete layout for all the anti-inflammatory meal plans, right-click on this PDF for all the recipes, Or feel free to email me!
Anti-Inflammatory Gluten-Free BREAKFAST RECIPES
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!
Anti-Inflammatory Gluten-Free LUNCH RECIPES
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.
ANTIOXIDANT BONUS –> Beet and Seafood Salad – This salad has black rice in it, which is a grain, but also one that extremely high in antioxidants like Anthocyanin, which is said to reduce inflammation. Forbidden rice healthy benefits!
Anti-Inflammatory Gluten-Free 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.
Anti-Inflammatory Gluten-Free DINNER RECIPES
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 find this anti-inflammatory gluten-free meal plan and recipes 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!
- frozen fruit and vegetables (okra, mango, cranberries or berries)
- dried plums or figs
- 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)
- bok choy
- banana peppers
- greens for smoothie and salads
- grain free cassava flour or chickpea flour
- Peanut flour
- Sprouted pea protein or grass-fed whey (no sugar added)
- Roasted chicken or chicken breast
- Tomato sauce
- Coconut water
- Frozen pineapple
- Andouille Chicken sausage (Gluten Free)
STAPLES and PANTRY ITEMS for this Anti-Inflammatory Gluten-Free Meal Plan
- 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
Gluten-free 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?
*There are a few affiliate links within this post to help support Cotter Crunch site. Thanks so much!