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Follow This 7-Day Meal Plan to Reduce Inflammation

June 26, 2023

Chronic inflammation can cause a variety of health problems, including heart disease, diabetes, and cancer. When inflammation persists over time, it can damage cells and tissues in the body, leading to chronic diseases and other health complications. Fortunately, research has shown that certain foods can help reduce inflammation in the body. This 7-day meal plan to reduce inflammation includes many of these foods, such as berries, leafy greens, and fatty fish. In addition to incorporating these anti-inflammatory foods into your diet, it’s also important to avoid processed foods, sugary drinks, and excessive alcohol consumption, which can contribute to inflammation in the body. By following a healthy and balanced diet that focuses on reducing inflammation, you can improve your overall health and reduce your risk of chronic diseases.

With these simple meals, you’ll already notice a huge difference in how you feel just seven days after. Here’s what to make.

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Day 1

  • Breakfast: Berry smoothie with spinach, almond milk, and chia seeds
  • Snack: Carrots with hummus
  • Lunch: Grilled chicken salad with mixed greens, tomatoes, and avocado
  • Snack: Apple slices with almond butter
  • Dinner: Baked salmon with roasted asparagus and sweet potato

Day 2

  • Breakfast: Oatmeal with blueberries and walnuts
  • Snack: Greek yogurt with sliced strawberries
  • Lunch: Quinoa bowl with roasted vegetables and grilled tofu
  • Snack: Handful of almonds
  • Dinner: Grilled chicken with sautéed spinach and roasted root vegetables

Day 3

  • Breakfast: Green smoothie with kale, ginger, and pineapple
  • Snack: Sliced cucumber with tzatziki sauce
  • Lunch: Turkey and avocado wrap with whole-grain tortilla
  • Snack: Orange slices
  • Dinner: Grilled shrimp with roasted Brussels sprouts and brown rice

Related: 9 Best Anti-Inflammatory Smoothie Ingredients, Say Experts

berry smoothie bowl with sliced banana and seeds


Day 4

  • Breakfast: Scrambled eggs with spinach and feta cheese
  • Snack: Edamame
  • Lunch: Lentil soup with mixed vegetables
  • Snack: Pear slices with cheese
  • Dinner: Baked chicken with roasted sweet potato and green beans

Day 5

  • Breakfast: Greek yogurt with sliced banana and cinnamon
  • Snack: Cherry tomatoes with mozzarella cheese
  • Lunch: Spinach and mushroom omelet with whole-grain toast
  • Snack: Roasted chickpeas
  • Dinner: Grilled salmon with roasted cauliflower and quinoa

Day 6

  • Breakfast: Smoothie bowl with mixed berries, coconut milk, and granola
  • Snack: Celery with almond butter
  • Lunch: Turkey and sweet potato chili
  • Snack: Kiwi slices
  • Dinner: Baked cod with roasted zucchini and brown rice

Day 7

  • Breakfast: Avocado toast with poached eggs
  • Snack: Roasted mixed nuts
  • Lunch: Chicken salad with mixed greens, tomatoes, and cucumber
  • Snack: Pineapple chunks
  • Dinner: Grilled steak with roasted broccoli and sweet potato

Remember, reducing inflammation is not just about what you eat but also about what you don’t eat. Avoid processed foods, sugary drinks, and excessive alcohol consumption. Incorporating this 7-day meal plan into your lifestyle can help reduce inflammation and improve your overall health.

Read next: 9 Food Swaps to Make to Heal Inflammation in Your Body, Say Dietitians

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