The Anti-Inflammatory Diet Meal Plan: Simple & Delicious

Written by Linda Said, MS, RD, LDN and medically reviewed by Beth Holloway, RN, M. Ed
2020-12-15

When most meals are prepared from scratch, you’re already on the right direction towards following an anti-inflammatory diet. Here are some meals ideas that can help.

Breakfast

  • Cocoa chia pudding with raspberries*

  • 1 boiled egg* with ½ avocado on whole grain bread (Rye, barley, or Ezekiel bread) 

  • 1 cup low-fat plain Greek yogurt, 2 tablespoons of chopped walnuts, ¼ cup blueberries

  • Oatmeal (Rolled and steel cut oats are higher in fiber than quick oats)

  • Oatmeal with ½ cup of berries and 2 tablespoons of sunflower seeds

  • Oatmeal with ½ cup of unsweetened applesauce, 2 tablespoons of chopped almonds, and a dash of cinnamon, nutmeg, or unsweetened pumpkin pie spice for extra flavor

  • Oatmeal with unsweetened cocoa powder and 1 teaspoon of nut butter

Consider adding 1 teaspoon of flaxseed meal or hemp seeds for extra omega-3 fatty acids!

  • Scrambled eggs with turmeric 

  • Smoked salmon, avocado, and poached eggs

  • Energizing Protein Smoothie made from 1 tablespoon unsweetened cocoa powder, ½ cup almond milk, 2 tablespoons peanut butter or almond butter, ¼ cup oats, 1 to 2 tablespoons flaxseed, ½ to 1 cup water or almond milk to blend

Snacks

  • Greek yogurt

  • Unsweetened peanut butter with sliced apples

  • 1 serving of fruit

  • 1 handful of raw nuts

  • Carrots with hummus or guacamole

  • ½ ounce dark chocolate

  • 1 cup cooked edamame 

  • Cottage cheese with 1 serving of fruit

  • Baked pear or apples with cinnamon, nutmeg, and walnuts*

  • 3 dates with a handful of raw nuts

Lunch or Dinner

  • Bean chili*

  • Soups (we recommend mushroom and barley, pumpkin, and lentil soups)*

  • Grilled protein (like fish or chicken breast)* with a side of vegetables* and starch (like quinoa, sweet potato, or squash)*. The protein can be marinated over the weekend, then sautéed or grilled prior to serving. Vegetables can be roasted, grilled, sautéed, or stir-fried in advance

  • Vegetable curry or stew with a side of quinoa

  • Vegetable ratatouille with a side of bulgur or barley

  • Salads* (Below are different ingredients that you can mix and match to make different flavorful salads!)

Making Excellent Salads

  • Start with a base: Prewashed/chopped salad mix (such as arugula, spinach, and/or kale)

  • Pick a protein: Tuna, hard boiled eggs, chickpeas, black beans, edamame, cottage cheese, and/or grated cheese

  • Add some color: Sweet potatoes, mixed bell peppers, mushrooms, beets, and/or celery

  • Add some crunch: Chopped walnuts, sliced almonds, and/or roasted chickpeas 

  • Top with a dressing or healthy fat: Avocado, olives, flax seeds, hemp seeds, olive oil with dried herbs, and/or pesto 

*Meals you can prepare ahead of time. They last for 3 days in the refrigerator.

When you need to eat outside the home, we also have these tips for maintaining an anti-inflammatory diet when dining out.

In addition to this meal guidance, Goodpath creates complete, customized programs to help you manage your digestive health and back pain. The first step? Our free assessment. It allows us to find out more about your needs and to provide your personalized program.