The anti-inflammatory diet meal plan is a simple, healthy meal plan to reset your body from oxidative stress. If you’re intimidated by healthy eating or confused by the word anti-inflammatory, these anti-inflammatory recipes are for you! Learn what foods help reduce inflammation and get delicious recipes that are gluten-free, refined sugar-free, and dairy-free friendly to go along with it!
Consider this Anti-Inflammatory Diet Meal Plan an INTRO to anti-inflammatory rich foods. A mini reset meal plan. Ok?
The 3rd of my anti-inflammatory meal plans but not as strict the healing meal plan, which eliminates grains, nuts, eggs, all dairy, and even cultured probiotic dairy. Nope, this one is a little more lenient, but in a good and nourishing way! Don’t worry, I have the more in-depth anti-inflammatory meal plan bundle (advanced) to share with you later.
But first, let’s talk about the reset plan.
You see, I receive a lot of questions from readers in regards to an anti-inflammatory diet.
Commonly Asked Questions about an Anti-Inflammatory Diet
- Do I need to be on an anti-inflammatory diet?
- What foods cause inflammation?
- What foods can help reduce inflammation in the body?
My answer is, IT DEPENDS ON THE PERSON! We must take into consideration their current state of health and their reason for wanting an anti-inflammatory diet. If they are struggling with CHRONIC inflammation, they might need a more regimented anti-inflammatory diet plan. A little inflammation is GOOD, as long as you can recover.
Example: Think about it this way. The purpose of lifting weights or working out, in general, is so that you break down (challenge) the muscles for a short (acute) amount of time, only to make your whole body more fit in the long run.
Sure, you might be a little sore at first, but your body is working to repair those muscles, making them stronger! This comes with proper rest, recovery and nutrition! This acute inflammation also applies to other lifestyle factors that cause oxidative stress (an imbalance between the production of free radicals and the body’s ability to FIGHT or detoxify these damaging effects through antioxidants).
Examples of oxidative stress are:
- excessive sun exposure
- smoke
- emotional stress
- lack of sleep, etc.
A little exposure is fine (and sometimes unavoidable) as long as the body recovers. Make sense?
So you see, we’re trying to focus on getting the body back in balance. I think the best thing we can do (for now) is to start with food. Foods that heal!
Beginner’s Guide to an Anti-Inflammatory Diet
- Start by adding some of these anti-inflammatory rich SUPERFOODS into your diet. Reduce the consumption of processed foods and gluten in general. Hopefully, this meal plan will be a guide. Pick a few recipes, then rotate. Feel free to browse my other gluten free and dairy free meal plans too!
The recipes below focus on SUPERFOOD (anti-inflammatory foods) that can help reduce inflammation. They are rich in vitamins (antioxidants), minerals, essential fatty acids, prebiotic and soluble fiber, probiotics, and more! My hope is that these recipes will provide you energy to get that body back in balance. Now we just need to focus on the other lifestyle factors. Oye! I feel ya, preaching to the choir here.
Anti-Inflammatory Diet Meal Plan
These anti-inflammatory recipes include delicious and healthy options for:
- breakfast
- lunch
- main dish/dinner
- drinks
- snacks/dessert
Printable Grocery List at the end! If you’re looking for printable PDF of recipes, just click here.
Anti-Inflammatory Breakfast Recipes
These coconut flour pancakes have a low sugar option, are naturally sweetened, grain free, anti-inflammatory rich berry topping!
No Bake Lemon Coconut Paleo Energy Bars
These paleo energy bars also have a low sugar option, grain free, anti-inflammatory rich coconut and lemon topping! By the way, the video is posted in our Cotter Crunch Facebook page! Lots of people talking about these bars!
Sticky Date Cake Nourishing Bowls
These sticky date cake yogurt bowls are sweetened with you guessed it, dates! Rich in fibers, iron, and protein. For lower sugar option omit the topping. For dairy-free option, use coconut milk yogurt or chilled coconut cream.
Chai Spiced Chia Smoothie Bowls
A healing smoothie bowl (or smoothie cup if you prefer to drink it) rich in anti-inflammatory spices anti-oxidant rich chai tea! You can spoon (or drink) this smoothie bowl warm or cold. It’s heavenly!
BONUS ENERGY KETO SMOOTHIE to reduce inflammation – COCOA LOW CARB SHAKE.
Anti-Inflammatory Lunch and Main Dish Recipes
Spiralized Apple Kimchi Salad with Beef
Quick apple kimchi salad with sesame beef! This Asian inspired spiralized apple salad recipe makes a quick and healthy kimchi substitute. Rich in iron, phytonutrients, protein, and fiber!
Pickled Pineapple Baja Fish Tacos
The topping to these omega-rich fish tacos says it all! Yep, pickling foods help preserves nutrients and flavor! Vitamins, such as A, D, E and K, are also kept during the pickling process For prebiotic vegetables that are naturally fermented (such as garlic, onion, cabbage, and artichokes), pickling can help retain B Vitamins and good bacteria!
You will need to use paleo tortillas for this recipe. We love Seite Almond Flour Tortillas or making our own with Naan Bread.
For a dairy-free option, omit the cheese and use nutritional yeast instead.
This Socca pizza is made from garbanzo bean (chickpea) flour, a stone ground grain free flour high in fiber, plant based protein, and made with whole garbanzo beans. Homemade vegan pesto and los of healthy toppings like herbs.
- Basil, tarragon, and oregano leaves – Contain oils that have an antioxidant effect.
- Arugula – Vitamin K
- Lemon – Vitamin C
Coconut Rice and Watermelon Salad Bowls
Watermelon salad bowls are the perfect nourishing, gluten free vegan bowl. Coconut cream, jasmine rice, watermelon and raisins combine to create an amazing combo of hydration, healthy fats, and immunity boosting Vitamin C!
Quick Asian Zoodle Flu Buster Soup! This Asian inspired paleo zucchini noodle soup is light yet rich in anti-inflammatory properties. The red cabbage and Asian broth add a boost of healing nutrients Vegetarian and Vegan options!
Rosemary Citrus One Pan Baked Salmon
This Rosemary Citrus Baked salmon is a healthy one pan meal ready in 20 minutes! A whole 30 one pan meal rich in omega 3’s (essential fatty acids), Vitamin C, and herbs like Rosemary that can help reduce inflammation, ease the pain, and protect your immune system.
Detox Broccoli Salad without Mayo
Add free range roasted chicken to this salad to make a complete meal. Just foreshadowing a recipe coming soon too. 🙂 SO delicious!
This is one loaded salad with detoxifying veggies like broccoli, spinach, and blueberries tossed in a light and tangy olive oil yogurt sauce. For dairy free option use non dairy yogurt or thicken coconut cream.
Anti-Inflammatory Diet Drinks + Snacks
Homemade Fruit Kvass with Mint
This homemade Fruit kvass with berries, lime, and mint is a gluten free version of a popular Russian fermented drink. Loaded with probiotics, it’s a refreshing, tangy, bubbly drink that you can make right at home.
Raw Veggies with Homemade Vegan Ranch Dressing
This tasty dressing can be slathered on salad, served as a veggie dip, or dunked in your favorite spicy foods. Vegan, whole 30, and paleo friendly, this creamy dairy-free ranch dressing is made from blended cashews, nut milk, herbs, and oil.
Maple Sesame Quinoa Bars (Nut Free)
Maple Sesame Quinoa Bars make a delicious vegan breakfast bar or energy bar. A combo of maple, sesame seed, gluten free oats, sunflower seed butter, and quinoa create a sweet and nutty taste without nuts. A whole grain quinoa bar packed with plant based protein and nutrients.
BONUS COOKBOOK RECIPE. If you’d like a another sneak peak anti-inflammatory smoothie bowl recipe, be sure to reply to this email or join or Cotter Crunch Meal Plan facebook group! I have it posted there.
Printable Anti-inflammatory Grocery List for your convenience.
Now, for the exciting NEWS coming soon to an inbox near you!
Anti-Inflammatory Diet MEAL PLAN BUNDLE!
Within the next few weeks, we will be offering an in depth anti-inflammatory diet meal plan bundle! This bundle will be for those looking for more a more detailed approach to the anti-inflammatory diet. Included in the anti-inflammatory diet bundle:
- Night shade free options
- grain free options
- probiotic rich recipes
- FREE recipe tutorials
- informational videos and pdfs
- printable recipes and grocery list
- email support (1 email per week)
Stay tuned!
Phew! I’m done.
Have questions about this meal plan or the diet in general? Feel free to comment below or shoot us an email!
Cheers!
Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
Hello😊
Are any of these guides printable?
Thank you so very much for giving your knowledge freely! What an amazing blessing you are for so many people who desperately need this information!
We have two ebooks if that helps! Both are anti inflammatory.
I have struggled with fibromyalgia for a long time I have alot of ups and downs, I’ve just had a tolerance test which come back intolerance to sugar, wheat/wholegrain, porridge oats, any type of vinegar,barley and some diary. I felt really upset today I really want to do it to feel better because I’ve been struggling but I went shopping today and it felt like I couldn’t have anything because everything has sugar in it or vinegar or wholegrain flour I’m at a loss can you help me please. Many thanks hayley
I’m so sorry to hear this Hayley. I definitely understand. Have you worked with a holistic practitioner before? Have you tried the AIP diet?
I need to get started with the knowledge of inflammatory foods and diet. I have severe pain and only 55 yrs old. I want to feel better and live well.
Hi Angela! You’re in the right place to make those first steps toward feeling better, and with perfect timing, too. Come back next Monday to see our brand new anti-inflammatory meal plan. It’s free and you’ll be able to see a lot of helpful information on the subject, too! Hope to see you then.
Hi Lindsay,
I’m very keen to start the anti inflammatory diet. I have Barrett’s oesophagus so I have to avoid all acidic and spicy foods. Unfortunately some of the listed ingredients are on my no go list. I am going to try some of the recipes anyway.. they look delicious! I’m having trouble finding the PDF for the shopping list though.
Thank you!
Totally understand! Did you check out the Anti-inflammatory 30 day guide? It has nightshade free options. If you end up buying it but then can’t find anything that fits your needs, just message me and i will refund. no obligations whatsoever! As far as grocery list goes, you need the PDF or the recipe PDF?
Hi Lindsay,
The PDF for the grocery list please. I will check out the Anti-inflammatory 30 day guide as well. My biggest challenge is to actually find the time to prepare meals!
Thank you.
How can I purchase and get this printed .all the recipes . I love the recipes !! Great fish ones as I don’t eat chicken. Or beef . I am a physician and want to share with my patients as well . Thanks
sure thing! You can download them all with the PDF linked. Did you see that? Happy to email as well. https://www.cottercrunch.com/wp-content/uploads/2018/06/Anti-Inflammatory-Meal-Plan-6-4-18.pdf
We also have the ebooks here! https://www.cottercrunch.com/product/30-day-anti-inflammatory-meal-plan-guide-ebook/
I’m jumping on the anti-inflammatory diet for the first time due to arthritis pain, and digestive issues. Researching this diet can be so confusing because one person says one thing and another says another. I guess one size doesn’t fit all. I decided to cut out all wheat and gluten because in the past this has helped, but falling back into old habits can be too easy. So here we go again. I’m cutting out all grains and dairy as well, which basically means I can have lean meats, veggies, fruits, quinoa, and certain nuts. Oh boy. Finding recipes that fit that bill is daunting! So thanks for sharing with us.
Hi Christin! You’re in luck, we have an Anti-inflammatory bundle for sale that might help, with recipes! We are also starting an anti-inflammatory meal prep challenge next week with recipes and a guide. Did you sign up for emails? You will get all the info there too! https://www.cottercrunch.com/meal-plan-bundle-a/
Also, Here are all my meal plans with grocery list. Most all are GF and dairy free too! https://www.cottercrunch.com/category/recipes/by-type/meal-plans/
I just found you and your my new BFF! My BF cooks for me and is loving your site!
could you please send me the BONUS COOKBOOK RECIPE – antiinflammatory link… I cant wait to try so many things … and i promise to share on pintrest and to friends your blog!
Sure thing! Would you like the salad or smoothie? And yay, so glad to connect Renee!
Well, this is my first visit to your blog! Your blog provided us valuable information .You have done a marvelous job
Your recipes look great. I am starting a challenging eating plan that I hope will change my life. I have stage 3 kidney disease and I want to start on a moderate renal diet. I am also going gluten free and dairy free. Probably need to drop nightshades too. Can you give me some extra pointers?
Hi Deb! Thanks for your comment! So sorry to hear about your kidney disease. Have you checked out my healing meal plan on my site? We also just launched a new anti-inflammatory meal plan bundle with nightshade free options and support from us! It’s for sale here. https://www.cottercrunch.com/meal-plan-bundle-a/
So – I love this and think my sorry excuse for a stomach needs it! (since I am en route home on my flight and oh the stomach pains…can’t wait to try that activated charcoal next time!). Question: some of these veggies wreak havoc on my stomach for gas and bloating (broccoli and cabbage for starters) – but if they have such anti-inflammatory qualities, is it worth eating them even if they give me those symptoms?! or no? and what should I stay AWAY from in terms of inflammatory foods? xoxo my super smart super talented friend!
Oh friend, I feel ya! Avoid those veggies until you rebuild your gut. I can handle broccoli and cabbage now. But it took adapting too and a digest enzyme. Try taking one and roasting or steaming those veggies first
I have read your article. it is very informative and helpful for me.I admire the valuable information you offer in your articles. Thanks for posting it, again!
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wow, this dish looks delicious, i will try it for my family to eat, thank you for sharing the way
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Turmeric, matcha, spirulina, broccoli, carrots, cabbage, avocado, flax seeds, chia seeds, and leafy greens are my favorite superfoods from your list! The sticky date cake bowls and the Asian pho noodle soup look TO DIE FOR, OMG!
Having done a version of this before (thank you for all your guidance), I can totally vouch for this! Vegas and I probably need to do it again… if we’re ever in the same place. Doh.
I love, love, love the little info-graphic you created and am going to print it out for my meal planning. Inflammatory foods are such a crunch for me and so I love all the delicious options you’ve posted.
yay! let me know if it helps them! Thanks Aimee.
Love this list! I think it will be so good for my whole family. Especially excited about the breakfast bowl and lemon bars and kvass. I just love your recipes! Every thing we have made is just so freaking good. I’m emailing you for the extra recipe! One question: Is the starch required for the lemon bars? I don’t keep either of those starches on hand so could I replace it with something else or omit it? Thank you!
Just emailed ya! <3