Inflammation is a hot topic of conversation for good reason. While acute inflammation after injury helps promote healing, chronic systemic inflammation has been linked to a variety of health problems, including heart disease, cancer, and autoimmune conditions.
All this chatter about inflammation has led to the anti-inflammatory diet, a whole-foods-based approach to eating that’s rich in plants and inflammation-fighting nutrients. Read on to discover the ins and outs of anti-inflammatory nutrition and the seven-day anti-inflammatory diet plan.
What is an Anti-Inflammatory Diet?
An anti-inflammatory diet is an approach to eating that focuses on inflammation-fighting foods, such as fruits, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. These foods offer plenty of anti-inflammatory nutrients, such as vitamin A, vitamin C, vitamin D, vitamin E, fiber, omega-3 fats, and polyphenolic compounds.
The anti-inflammatory diet has many similarities to the Mediterranean and Dash diets. Both limit red meat, saturated fat, added sugar, and overly processed foods.
Benefits of an Anti-Inflammatory Diet
An anti-inflammatory diet has many benefits. Emerging evidence suggests that eating a diet rich in anti-inflammatory foods is associated with higher sperm count and motility. Additionally, observational studies have shown that a diet rich in anti-inflammatory foods may protect against:
Disadvantages of Anti-Inflammatory Diet
There are few risks to an anti-inflammatory diet. Those currently on a low-fiber diet may benefit from adding fiber slowly to minimize gastrointestinal discomfort.
Additionally, people with high iron needs, such as pregnant women and endurance athletes, may benefit from more regular red meat consumption (one to two times per week) to maintain iron stores. Talk to a healthcare professional to make sure this diet plan is right for you.
Anti-Inflammatory Diet Plan Shopping List
If you’re interested in trying an anti-inflammatory diet, knowing what foods to include in your meal plan can be helpful for planning purposes. Here’s a comprehensive list of anti-inflammatory foods to get you started.
To produce
Vegetables
- Leafy Greens: Spinach, kale, chard, arugula, black cabbage
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
- Others: Sweet potatoes, carrots, beets, radishes, bell peppers, tomatoes, cucumbers, zucchinis, asparagus, artichokes
- Fresh herbs: Basil, parsley, coriander, rosemary, thyme, marjoram, mint
Fruits
- Fruits: Blueberry, strawberry, raspberry, blackberry
- Citrus Fruits: Orange, lemon, lime, grapefruit
- Others: Apple, pear, pomegranate, cherry, pineapple, avocado
Cellar
Protein
- Seafood: Canned salmon, canned sardines
- Legumes: Lentils, chickpeas, black beans
Whole grains
- Cereals: Quinoa, brown rice, farro, barley, bulgur, oats
- Bread: 100% whole grain bread
- Reputation: Whole wheat flour, almond flour, oat flour
Oils
- Fats: Extra virgin olive oil, avocado oil
- Nuts: Raw and dry roasted nuts (almonds, cashews, walnuts, hazelnuts, peanuts, etc.), nut butter (peanuts, almonds, cashews)
- Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds
Flavors
- Spice: Turmeric, ginger, cinnamon, garlic, red pepper
- Dried herbs: Basil, parsley, coriander, rosemary, thyme, marjoram, mint
- Vinegar: Balsamic vinegar, red wine vinegar, apple cider vinegar
Drinks
- Teas: Green tea, matcha, herbal teas (chamomile, ginger, mint)
- This: Still water, bubbling water
Other
- 70% or more dark chocolate
- Sauerkraut
- Kimchi
Chilled and Frozen Foods
Protein
- Fish: Salmon, mackerel, trout
- Poultry: Chicken breast, turkey breast
- Plant-based proteins: Tofu, tempeh, edamame
- Daily: Greek yogurt, kefir
Vegetables and Fruits
- Unsweetened frozen fruit: Berries, cherries, pineapples
- Plain frozen vegetables: Broccoli, cauliflower, Brussels sprouts, carrots, bell peppers
7-Day Anti-Inflammatory Diet Plan
The diet plan below includes three meals and one to two snacks per day. That’s about 1,800 calories each day. Feel free to adjust the diet plan according to your calorie needs and taste preferences.
Day 1
Breakfast
- Egg sandwich made with two slices of whole grain toast, your choice of non-starchy vegetables, two scrambled eggs, and 1 teaspoon of olive oil
- 1 cup blueberries
- 1/2 cup nonfat Greek yogurt
Snack
- 2 tablespoons peanut butter apples
Lunch
- Snack plate with 2 tablespoons hummus, 1 ounce cheddar cheese, 15 whole grain crackers, carrot sticks
- 2 boiled eggs
- 1 cup apple slices
Snack
- 2 tablespoons of hummus
- Baby Carrots
- 15 whole grain crackers
Evening meal
- Spaghetti is made with bolognese 3 ounces lean ground beef, 1 cup whole wheat pasta (cooked), 1 cup marinara sauce of your choice, chopped mushrooms, minced garlic, chopped onion, 1 teaspoon olive oil, 2 tablespoons grated parmesan
- 14 grapes
Day 2
Breakfast
- Served with 1 cup whole wheat or raisin bran, 1 cup nonfat Greek yogurt, 1 cup strawberries, and 2 tablespoons peanut butter
Snack
- 1 cup edamame
- 1 apple, orange or pear
Lunch
- Grilled chicken sandwich made with 3 ounces of grilled chicken, 2 slices of whole grain bread, 1/2 avocado, lettuce, and tomato
- 14 grapes
Snack
- Apple
- 1 tablespoon peanut butter
Evening meal
- Salmon rice bowl made with 3 to 4 ounces grilled salmon, 1 cup steamed broccoli, 1 teaspoon avocado oil, 2 teaspoons low-sodium soy sauce, minced garlic, minced ginger, lemon juice, a drizzle of honey, and 2/3 cup brown rice (cooked)
Day 3
Breakfast
- 1 cup cooked steel-cut or old-fashioned oats, 1 cup skim milk, 1 cup raspberries, 2 tablespoons almond butter, cinnamon
Snack
- Cucumber sticks
- 15 whole grain crackers
- 2 tablespoons of hummus
Lunch
- Tofu noodle salad 1 cup tofu, 1 ounce brown rice noodles (cooked), 1 tablespoon peanut butter, 1 teaspoon low-sodium soy sauce, rice wine vinegar, grated carrots, matchstick cucumber, thinly sliced red bell pepper, drizzle with honey
Snack
- 1 ounce mozzarella cheese
- 15 whole grain crackers
- 1/2 cup cherry tomatoes
Evening meal
- Chicken noodle soup made with 3 ounces chicken breast, 1 cup whole wheat pasta (cooked), low-sodium chicken broth, minced garlic, chopped onion, chopped carrots, chopped celery, dried parsley, thyme, marjoram, and basil
- 1 cup of cherries
Day 4
Breakfast
- Breakfast burrito made with 1 large whole grain tortilla, 2 scrambled eggs, 1/2 cup black beans, 1 teaspoon olive oil, non-starchy vegetables of your choice, and chili powder
Snack
- 2 ounces roasted chickpeas
- Carrot sticks
Lunch
- Salmon salad made with 3 to 4 ounces grilled salmon, sliced cucumber, cherry tomatoes, baby spinach, red onion, 8 kalamata olives, 1 teaspoon olive oil, and red wine vinegar
- 1 whole wheat bread
- 1 orange
Snack
- 1 slice of whole grain bread
- 1/4 cup ricotta
- 1 cup strawberries
Evening meal
- Greek Turkey Burger 3 ounces lean ground turkey, dried dill, dried thyme, dried garlic, lemon, whole grain hamburger bun, lettuce, tomato, 2 tablespoons tzatziki
- 1 cup fresh fruit
Day 5
Breakfast
- Tofu mix 1 cup tofu, non-starchy vegetables of your choice, 2 teaspoons olive oil
- 2 slices of whole grain toast
- 1 orange
Snack
- 1 cup strawberries
- 1 cup low-fat Greek yogurt
- 1 ounce 70% dark chocolate
Lunch
- Grilled chicken quinoa bowl 3 ounces grilled chicken, 1/2 cup roasted sweet potatoes, 2 cups roasted non-starchy vegetables of your choice (such as cauliflower, carrots, eggplant, zucchini, bell peppers), 1/2 cup quinoa, fresh herbs of your choice, balsamic vinegar
Snack
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh pineapple
Evening meal
- Made with shrimp sauté 4 ounces shrimp, 2 cups vegetables of your choice, 1 teaspoon avocado oil, 2 teaspoons low sodium soy sauce, minced garlic, minced ginger, green onion, 2/3 cup brown rice
- 1/2 banana
Day 6
Breakfast
- Made with smoothies 1 cup skim milk or soy milk, 1 cup nonfat Greek yogurt, 1 banana, 1 cup frozen strawberries, 1/2 avocado
Snack
- 2 crispy bread crackers (wasa or similar) topped with 2 tablespoons hummus, 1 ounce mozzarella cheese, tomatoes, and basil
Lunch
- Made with turkey pita 3 ounces roasted turkey, 1 pita, 1 tablespoon pesto, 1/4 avocado, baby spinach, tomato
- 1/4 cup dried apricots
Snack
- 1 cup edamame
- 1 apple, orange or pear
Evening meal
- Egg white veggie frittata made with 4 egg whites, 1 cup non-starchy vegetables of your choice, dried herbs of your choice (parsley, basil, thyme, marjoram), 1 ounce cheese
- 1 cup fried sweet potatoes with 1 teaspoon olive oil
- 1 cup strawberries
Day 7
Breakfast
- Smoked salmon on toast with 2 slices whole grain bread, 4 ounces smoked salmon, 1/2 avocado, fresh dill, and red onion
Snack
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh pineapple
- 1 tablespoon almond butter
Lunch
- Chickpea salad made with diced cucumber, diced red pepper, diced cherry tomato, parsley, 3/4 cup drained canned chickpeas, 8 kalamata olives, 2 tablespoons crumbled feta cheese, 1 teaspoon olive oil
- 5 ounces plain nonfat Greek yogurt, drizzled with honey
Snack
- 1 banana
- 1 cup low-fat Greek yogurt with cinnamon
Evening meal
- Grilled chicken skewers 3 ounces chicken breast, red bell pepper, red onion, lemon juice, thyme, minced garlic
- 2/3 cup brown rice
- 2 plums
Bottom line
The anti-inflammatory diet is rich in fruits, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. It also shares many similarities with the Mediterranean and Dash diets.
Observational studies suggest that it may protect against heart disease, some types of cancer, and depression, and offers a host of health benefits. If you’re interested in trying an anti-inflammatory diet and don’t currently eat a lot of fiber, start slowly and gradually increase your fiber intake to avoid gastrointestinal distress.