Follow this 7-Day Meal Plan for a Low Inflammation Diet

Looking to follow a low-inflammation diet, but don’t know where to get started? Don’t fret—taking care of your health can be a delicious and enjoyable experience, despite what you may have previously believed. 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 is designed to be anti-inflammatory and 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 cucumber 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 sliced peaches and granola
• Lunch: Grilled chicken with mixed greens, cherry tomatoes, and balsamic vinaigrette
• Dinner: Baked cod with roasted asparagus and brown rice
• Snack: Sliced bell pepper 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