1/2 cup sliced cucumber seasoned with a pinch each of salt & pepper. To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 2 Tbsp. natural peanut butter to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack. slivered almonds to A.M. snack plus add 1 medium apple and increase to 30 almonds at the P.M. snack. Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium. Traditional diet patterns in general are healthy, anti-inflammatory patterns because they include no processed foods. Daily Totals: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium. What you eat can make a difference for the better. 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To Make it 2,000 Calories: Add 25 dry-roasted unsalted almonds to A.M. snack and add 1 avocado, sliced, to dinner. Growing research is linking long-term inflammation to numerous chronic health conditions, like diabetes, heart disease and arthritis. An added bonus-eating foods lower on the glycemic index may help reduce levels of C-reactive protein, which is a marker for inflammation. An added bonus—eating foods lower on the glycemic index may help reduce levels of C-reactive protein, which is a marker for inflammation. 7 Day Anti-Inflammatory Diet Meal Plan (PDF & Menu) - Medmunch Daily Totals: 1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993 mg sodium. Daily Totals: 1,209 calories, 62 g protein, 128 g carbohydrate, 32 g fiber, 55 g fat, 1,362 mg sodium, Watch: How to Make a Vegan Turmeric Latte, Anti-Inflammatory Mediterranean Meal Plan: 1,200 Calories, 7-Day Anti-Inflammatory Diet Meal Plan: 1,200 Calories. You won't see a lot of meat, particularly red meat like beef and pork, but you can expect to see plenty of fish and vegetarian proteins, like legumes, nuts and seeds. To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. This meal plan will provide you with a great start for how to put together an anti-inflammatory meal plan. Before You Begin an Anti-Inflammatory Diet If you’re new to the anti-inflammatory diet, here are a couple things to consider: In this 30-day meal plan, we map out a month of delicious meals and snacks consisting of natural anti-inflammatory foods to help your body, We capped the calories at 1,500 calories a day, which is a level most people will lose weight following, and also included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. Feel free to change around the meals for on specific days based on what you prefer or have in the house. Whether you're working to actively decrease inflammation or are simply looking for a wholesome eating plan, this 7-day anti-inflammatory meal plan can help. Anti-Inflammatory Bonus: Foods high in omega-3 fatty acids, such as salmon, sardines and albacore tuna, have been shown to decrease inflammation levels. natural peanut butter to P.M. snack. So eating a rainbow of fruits, veggies, whole grains and legumes is the best place to start. Try one of the world's healthiest ways of eating: the Mediterranean Diet. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and 2 Tbsp. 5-Day Anti-Inflammatory Diet Meal Plan. Learn how to ace hot chocolate charcuterie boards! Steel cut or old fashioned oats or cracked grain cereal w/ toppings of your choice: chia seeds, ground flax seeds, nuts or other seeds, fresh or frozen fruit, cinnamon, coconut . Meal-Prep Tip: Cook and reserve extra chicken to have with lunch tomorrow. Choosing Good Fats for an Anti-Inflammation Diet Consuming fat in an anti-inflammatory diet isn’t forbidden — but the key is knowing which fats are good, which … The Anti-Inflammatory Diet is based on a daily intake of 2,000 to 3,000 calories, depending on your gender, size and activity level. Breakfast . Daily Totals: 1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972 mg sodium. Most Americans do not get enough magnesium, so be sure to include plenty of legumes, nuts, whole grains, dark green leafy vegetables and seeds to ensure adequate intake. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. Daily Totals: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium. Below is a detailed 5-day anti-inflammatory diet meal plan that includes super delicious recipes to enjoy each day as your breakfast, lunch, snack, and dinner. Research shows a healthy gut improves our immune systems, helps maintain a healthy weight and reduces inflammation. You'll need 2 cups chopped cooked chicken. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and increase to 1/3 cup almonds plus add 1 large pear to P.M. snack. Use it as healthy eating inspiration and do what feels good to you—whether it's one meal or one week! and "Should I be following it?". While research suggests that the anti-inflammatory diet can be beneficial in reducing some chronic conditions, it's also a general healthy way of eating that can be beneficial for everyone due to its high amounts of fresh produce, healthy fats and high fiber levels from whole grains and legumes. Why: “Multiple studies confirm the role of nuts in an anti-inflammatory diet,” explains José M. Ordovás, PhD, director of nutrition and genomics at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. 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