Looking to follow a low-inflammation diet, but don’t know where to start? Don’t stress: Taking care of your health actually can be a delicious and enjoyable experience. Inflammation is a common theme in many chronic diseases, and reducing inflammation through a healthy diet can help you feel better and reduce your risk of developing these conditions. This 7-day low-inflammation diet meal plan includes a variety of breakfast, lunch, dinner, and snack options that are both nutritious and tasty.
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Day 1
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Grilled chicken salad with mixed greens, cucumbers, and carrots
- Dinner: Grilled salmon with roasted Brussels sprouts and sweet potatoes
- Snack: Sliced apple with almond butter
Day 2
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Turkey and vegetable wrap with avocado spread
- Dinner: Baked chicken with roasted asparagus and quinoa
- Snack: Carrot sticks with hummus
Day 3
- Breakfast: Oatmeal with sliced banana and walnuts
- Lunch: Lentil soup with a side salad
- Dinner: Grilled steak with roasted cauliflower and brown rice
- Snack: Blueberries with mixed nuts
Related: What Are the Different Types of Inflammation? Here’s an Easy Explanation
Day 4
- Breakfast: Smoothie with spinach, berries, almond milk, and protein powder
- Lunch: Grilled chicken with mixed greens, cherry tomatoes, and avocado
- Dinner: Baked salmon with roasted zucchini and sweet potatoes
- Snack: Sliced bell peppers with tzatziki sauce
Day 5
- Breakfast: Scrambled eggs with sautéed mushrooms and onions
- Lunch: Chickpea salad with mixed greens, cherry tomatoes, and cucumbers
- Dinner: Grilled shrimp with roasted broccoli and quinoa
- Snack: Apple slices with cashew butter
Day 6
- Breakfast: Greek yogurt with berries and granola
- Lunch: Grilled chicken with mixed greens, cherry tomatoes, and balsamic vinaigrette
- Dinner: Baked cod with roasted asparagus and brown rice
- Snack: Sliced cucumbers with hummus
Day 7
- Breakfast: Smoothie with kale, pineapple, and coconut milk
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and olives
- Dinner: Grilled chicken with roasted Brussels sprouts and sweet potatoes
- Snack: Celery sticks with almond butter
Read next: 6 Breakfast Foods That Help Reduce Inflammation, Say Experts
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