This 7-Day Anti-Inflammatory Diet Plan is a simple, nutritious meal plan intended to help reboot your body from the effects of oxidative stress. Learn what foods help reduce inflammation, and find delicious recipes that are gluten-free, refined sugar-free, and dairy-free-friendly, too!
Important Note: This is an introductory guide and is geared toward individuals who want to learn how to eat whole, nourishing, unprocessed foods. Therefore, recipes with eggs and nightshades are included. If you need substitutes, visit our nightshade-free diet guide and AIP diet guide. This post is not meant to be taken as medical advice. Please consult your doctor with any specific concerns or questions.
What Is The Anti-Inflammatory Diet?
The anti-inflammatory diet is an elimination diet that aims to reduce or prevent chronic inflammation and related symptoms such as aches and pains, allergies, autoimmune conditions, cardiovascular disease, diabetes, and respiratory issues by focusing on consuming whole, nutrient-dense foods.
Some studies have shown that following an anti-inflammatory diet can help reduce symptoms in patients with autoimmune diseases that are caused by inflammation. This includes diseases such as rheumatoid arthritis and Hidradenitis suppurativa (HS).
There is no one anti-inflammatory diet plan. However, the Mediterranean diet and DASH diet are popular dietary plans that place a heavy emphasis on anti-inflammatory foods. Generally, an anti-inflammatory diet consists of eating a variety of fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and fatty fish.
Overall, adopting an anti-inflammatory diet can help contribute to overall well-being. The abundance of vitamins, nutrients, fiber, and healthy fats helps support the body’s natural defenses and reduce the risk of chronic illnesses associated with inflammation.
Primary Goals For This Anti-Inflammatory Diet Kickstart
The goal of this diet is to help introduce a variety of anti-inflammatory foods to mitigate the effects of long-term oxidative stress. The goal is to reduce inflammation in the body, promote better digestion, and promote overall well-being.
Note: This plan is not about cutting calories but about adding nutrients to our diet. You will not see calories on this plan, but if you’d like to calculate them yourself you can do so using apps like MyFitnessPal or Cronometer.
Top 7 Anti-Inflammatory Rich Foods
These foods contain the highest amount of polyphenols, protecting the body from inflammation. Include them in your meals to see faster, more effective results.
- Turmeric
- Cayenne
- Organic Coffee and Green Tea
- Omega-3 Fats (Wild Caught Salmon, Flaxseed, Walnuts, Sardines)
- Leafy Greens (Kale, Spinach, Swiss Chard)
- Purple/Red Produce (Red Cabbage, Cherries, Beets, Berries)
- Unrefined Coconut Oil (MCT)
Foods to Limit to Reduce Inflammation
The following foods contain large amounts of added sugar and saturated fats, which enhance inflammation within the body.
- Processed Meats
- Refined Sugar (White Sugar)
- Refined Carbs (White Bread, Pasta, Etc.)
- Fried Foods
- Trans Fat (Margarine and Shortening)
- Refined Vegetable Oils (Canola Oil, Soybean Oil, Safflower Oil, Corn Oil)
- Soda and Diet Soda
Anti-Inflammatory Diet Kick-Start Menu Plan
Below is a sample meal plan to kickstart your anti-inflammatory diet. Choose one breakfast, lunch, dinner, and snack option each day, for seven days.
Please note that you can make the same meal more than one time to create seven days! Or, select something different every day. The decision is completely up to you!
The sample plan below is for a week of anti-inflammatory-rich meals, Feel free to repeat the options or mix and match as you choose. The recipes are also linked below for your convenience.
Use the recipe options below to mix and match to create an additional 2 to 3 weeks of anti-inflammatory meals.
Anti-Inflammatory Breakfast Options
Power Greens Smoothie
POWER FUEL Green Smoothie. The perfect green smoothie that’s powered by real food. Whole 30 friendly, Paleo, Vegan.
Air Fryer Breakfast Sausage
This Air Fryer Breakfast Sausage recipe is ready in less than 20 minutes for an gluten-free breakfast recipe perfect for meal prep. Oven option. See notes for AIP substitutes.
Easy AIP Breakfast Porridge (Instant Pot Option)
Make this easy AIP breakfast porridge with simple, nutritious ingredients for an anti-inflammatory breakfast suitable for a variety of diets! Make it on the stove top, instant pot, or slow cooker.
Savory Quinoa Breakfast Bowl
Perfect for meal prep, these savory quinoa breakfast bowls can be made with plant-based, vegetarian, and carnivore options for a breakfast, lunch, or brinner that meets everyone’s needs!
Coconut Flour Pancakes Recipe
Naturally gluten free and low carb, this easy coconut flour pancake recipe is the perfect dairy free option the whole family will love. Serve them on their own, or top them with warm maple syrup for the ultimate sweet breakfast or brunch.
Tropical Turmeric Smoothie
This vegan Turmeric Smoothie recipe with golden milk is the perfect breakfast or easy snack made with tropical ingredients such as turmeric, pineapple, mango, ginger, and banana for a naturally sweetened, paleo, & kid-friendly recipe that can be prepped in minutes and taken on the go!
Noatmeal (3 Ways!)
Made with 3 different flavor options, this Noatmeal is ready in 20 minutes for an easy grain-free breakfast you’ll love. Pick your favorite, or make them all!
Healing Bone Broth Latte
Anti-Inflammatory Lunch Options
Strawberry Salmon Salad
Your new favorite meal prep recipe, this Strawberry Salmon Salad is quick to make, full of fresh produce, and high in protein and healthy fats! Serve it over greens, with gluten free crackers, in sandwiches, and more!
Multiseed Homemade Healthy Crackers (Vegan)
These healthy crackers will become your new favorite snack! With no flour or dairy products, this recipe makes a wholesome delicious snack that’s Paleo, grain free, and vegan!
Vegan Butternut Squash Soup Recipe
Prepare this easy roasted vegan butternut squash soup recipe with a handful of healthy ingredients and minimal steps!
Spicy Vegan Ranch
This vegan ranch veggie dip (also a delicious salad dressing!) gets its spicy kick from horseradish. Make this nightshade free, AIP friendly recipe in only 5 minutes!
Makes 1 cup dressing/dip = 8 servings of 2 tablespoon each
How to Make Air Fryer Squash (3 Ways!)
Roast all your favorite squash with 1 simple recipe for an easy addition to any meal that’s full of flavor and ways to make!
Thai Curried Carrot Ginger Soup
Make this Thai curried carrot ginger soup with seasonal ingredients in one pot in just over 30 minutes for a creamy vegan for an appetizer or main course!
Anti-Inflammatory Dinner Recipes
Socca Pizza (Gluten Free)
Pizza night just got better with this socca flatbread pizza recipe! Naturally high in protein thanks to the chickpea flour, it’s grain-free, gluten-free, and ready in less than 45 minutes.
Nomato Sauce (Tomato Sauce Alternative)
Use this nomato sauce for a nutritious tomato sauce alternative that’s gluten-free, dairy-free, nightshade-free, anti-inflammatory, and full of nutrients!
How to Cook Salmon in the Air Fryer (Fresh or Frozen)
Learn how to cook salmon in the air fryer (from fresh or frozen) in minutes for a omega-rich meal full of flavor the whole family will love!
How to Air Fry Asparagus
Learn how to air fry asparagus with just a handful of simple, gluten-free ingredients in less than 10 minutes!
Quinoa Grain (Pseudo-Grain) and How to Cook It
Learn how to cook quinoa grain in the stove top, instant pot, slow cooker, and rice cooker for a gluten free grain perfect for breakfast, lunch, and dinner!
Easy Coconut Milk Chicken
Prepare this easy coconut milk chicken recipe with a creamy marinade on the stovetop, in the Instant Pot, or even in the oven for an easy dinner!
How to Make Riced Veggies
How to make riced veggies for low carb and/or paleo meals, budget friendly meal prep, and more! Tutorial and cooking tips!
Massaged Kale Salad with Blueberries
Made with simple ingredients and ready in minutes, this Massaged Kale Salad with Blueberries is full of flavor and nutrients for an easy blueberry salad you’ll love! Vegan Option.
Lemon Pepper Air Fryer Fish
Air Fryer Fish is quick, easy, and nutritious, too! We’ll show you the best tips and tricks to learn how to cook fish in the air fryer with bold flavor and a flakey texture from both frozen and thawed.
Curried Cauliflower Bake with Chickpeas
Prepare this curried cauliflower bake with chickpeas using simple ingredients for a quick and easy recipe full of flavor, nutrients, and plant-based protein!
Nightshade-Free Barbecue Sauce
Skip the store-bought stuff, and make this homemade nightshade free barbecue sauce in 10 minutes for lower-sugar condiment perfect for those who can’t handle tomatoes!
Anti-Inflammatory Snack Options
Vegan Ranch Dressing Recipe + Snack Platter
Simple and easy to make, this Vegan Ranch Dressing Recipe is dairy free and full of flavor for a healthy dressing alternative for all your needs! Pair it with a snack platter for the perfect appetizer or afternoon pick-me-up. Nut free option.
Soft Baked Paleo Bars
Skip the store-bought options, and make this budget-friendly, gluten-free soft baked paleo bars recipe with simple, nutritious ingredients instead!
Chocolate Nut-Free Protein Balls
Make these nut free protein balls with 6 simple ingredients for a healthy, high-protein recipe perfect for breakfasts, snacks, and desserts!
Apricot Fig Energy Bites {Bliss Balls}
These No Bake Coconut Apricot Fig Bliss Balls are the perfect superfood energy bites! No sugar added, just figs, coconut, apricots, nuts, pure dark chocolate, and a touch of sea salt. A quick wholesome snack to fuel your day!! Paleo, Vegan, and Whole 30 friendly.
Easy 2-Ingredient Vegan Coconut Yogurt
Skip the store-bought varieties, & make this easy vegan coconut yogurt at home with a base of just 2 ingredients and endless flavor options!
Grain Free Granola Clusters {Lower Sugar}
This grain free granola recipe makes low sugar granola clusters that are perfect for breakfast or snacking, NO refined sugars – paleo and vegan friendly!
Looking for more? Be sure to sign up for our email list or check out our full 21 Day Anti-Inflammatory Diet Plan. A three week plan complete with recipes and shopping lists to take the guesswork out of following an anti-inflammatory diet!
I am definitely going to do this. Thank you for putting this together!
Oh wait! It’s February! Good – then I can leave out the social media portion. 🙂 Whew! c@
Haha! Yes, you don’t have to worry about the social media portion since that was for January. But I’m here if you have any questions! 🙂
OK. I copied the 7-day anti-inflammatory diet to try it for at least 7 days. 🙂 I will have to find out about my calories, and then get started. Gosh, you are so generous even to use your time to put this together for everyone. Thank you! I’m not “trained” on social media yet, so will see how it goes. c@
You’re welcome Cat! Let me know if you have any questions. 🙂
thanks for putting all of this together so well ! it helps me so much !!
I just have a question; Aren’t eggs inflammatory? i’ve read in different place that they are but what are your thoughts on that ?
I love your website !! its so helpful and beautifully done 🙂
Hi Elsa! Eggs are tricky. I included them for those who tolerate eggs well because they contain choline and vitamin d, which are great for health! My advice would be to try cutting them out for 5-7 days, then add them back into your diet and see if you have any reactions (gut related, skin, energy, etc.). Does that make sense?
Wow. What a great anti inflammatory menu plan. I love how the things you chose are all healthy, yummy, and pretty!
I’m so glad! Let me know if you try anything!
I love the way you put these together! Thanks so much!
You’re welcome, Tisha!
Such a terrific, balanced meal plan! Working on a more anti-inflammatory approach, so this is quite timely, my dear friend xo
I read your mind! 🙂 keep me posted friend.