Here is your Anti-Inflammatory Diet Meal Plan with simple, nutritious gluten-free, dairy-free recipes to reduce inflammation in the body. Learn what foods to consume and what to avoid when making your weekly meal plans!
Disclosure: Lindsay Cotter is a certified nutrition specialist, and does not have a medical degree. The information in this post comes from reliable medical resources, but does not include specific food sensitivities such as those to nightshades or eggs, and should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.
What Is the Anti-Inflammatory Diet?
Anti-Inflammatory Foods to Consume
- Fruit: berries (blueberries, blackberries, strawberries, raspberries), cherries, pomegranate, citrus (lemon, lime, orange), avocado
- Veggies: beets, broccoli, carrots, cauliflower, Brussels sprouts, dark leafy greens (spinach, kale, etc.), sweet potatoes
- Nuts and Seeds: walnuts, almonds, cashews, pine nuts, pistachios, sunflower seeds, flaxseed, chia seeds, hemp seeds, natural nut butters like almond butter or peanut butter
- Oil: extra virgin olive oil, avocado oil, coconut oil
- Fish: salmon, tuna, trout, sardines, mackerel
- Properly Prepared Beans & Legumes: black beans, lentils, chickpeas, black eye peas
- Herbs and Spices: turmeric, ginger, basil, oregano, thyme, cinnamon
Note: You may notice a theme here! All of the ingredients listed above are full of vitamins, nutrients, antioxidants, and fiber. Many are also rich in omega-3 fatty acids. One of the best ways to reduce inflammation in the body is to consume a variety of different foods to ensure your body gets everything it needs!
*For a list of nightshade free options, please visit our What are Nightshades Post, Nightshade Free Intro, or our AIP guide
Inflammatory Foods to Avoid
- Processed Meats: sausage, deli meat
- Commercial Dairy: yogurt (including Greek yogurt), milk, cheese
- Refined Sugars: white flour, evaporated cane juice, corn syrup, fructose, etc.
- Trans Fats: found in fried foods and fast foods
- Processed Snack Foods: chips, crackers, cookies, etc.
- Gluten: bread, pasta
- Vegetable Oils: soybean, corn, peanut
- Alcohol: beer, liquor, wine
Nutrition Note – Eggs can be a great addition to an anti-inflammatory diet, especially when you choose those rich in omega-3s, which are known to help reduce inflammation in the body. However, if you have a sensitivity or food allergy to eggs, it’s best to avoid them. In that case, you might want to try our chickpea pancakes as a delicious and nutritious alternative.
Feel your best—heal with food!
Struggling with inflammation, fatigue, or digestive issues? This 21-day plan gives you a step-by-step guide to help you feel better fast!
Sample Anti-Inflammatory Meal Plan
Breakfast Options
Mini Frittata Egg Muffins
Nutritious, delicious, and easy to make, these mini frittata egg muffins are the ultimate customizable meal prep breakfast recipe! Dairy-Free and Vegetarian Options.
Cranberry Orange Smoothie
These Immunity Boosting Frozen Fruit Smoothies are one of my favorite smoothie recipes with a triple boost of vitamin C from the addition of orange juice, strawberry, and cranberry!
Cinnamon Almond Flour Bread
This Cinnamon Almond Flour Bread is versatile, low-carb, gluten-free, dairy-free, simple to make and subtly sweet. Serve it on its own or with your favorite toppings for a wholesome breakfast or snack!
Tropical Turmeric Smoothie
This Turmeric Smoothie is packed with fiber, healthy fats, and a whole lot of nourishment for a paleo and vegan-friendly option to keep your immune system strong and gut health thriving.
Chia Pudding with Protein
Loaded with fresh fruit, chia seeds for healthy omega fats, and plant based protein, it’s full of healthy fats and nutrients, to keep you fueled. It’s great for digestion, too!
Lunch Options
Prepare Pineapple Coleslaw and Salmon Cakes in advance and combine them for a quick, flavorful lunch packed with omega-rich protein and phytonutrients!
Night-Shade Free Ranch with Air Fried Vegetables – If you’re sensitive to nightshades – this light snack is made for you! Try whipping up a batch of veggies, and dipping them in homemade dairy-free ranch for a snack even the pickiest eaters will be excited to eat!
Salmon Cakes (3 Ways)
Learn how to make salmon cakes in the air fryer, oven, or stovetop for an omega-rich recipe that is gluten-free, paleo, and easy to make!
Pineapple Coleslaw Recipe
Make this healthy pineapple coleslaw recipe for a sweet and tangy side dish or condiment for all your summer cookout needs!
Air Fried Vegetables
Air fried vegetables are a healthier option on any snack platter. Use this recipe and tips to make your air fryer veggies crisp and delicious, every time!
Nightshade-Free 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!
Swiss Chard Salad Wraps
Crisp and refreshing, these wraps are great to take on the go and can be customized with your favorite fillings. Rich in plant-based protein, fiber, and antioxidants.
Dinner Options
5-Ingredient Maple Dijon Salmon
A nutritious dinner made in one pan in less than 15 minutes? Yes, please! This quick and easy salmon is savory and tangy and pairs wonderfully with all your favorite side dishes.
Thai Chicken Soup
Warm and comforting, this soup is savory, refreshing, and sure to satisfy your tastebuds while filling you up. Bonus – This broth is made with lemongrass, which contains quercetin, a plant compound known for having antioxidant and anti-inflammatory benefits
Greek Herb Roasted Chicken with Charred Rosemary
A healthy recipe made in one pan in less than an hour! This recipe uses a blend of anti-inflammatory herbs and spices to create a flavorful meal the whole family will enjoy. Winner winner chicken dinner!
Sheet Pan Blueberry Salmon and Veggies
Combine all the ingredients for this dish on a single pan, and dinner is ready in less than 30 minutes! This superfood one-pan meal gives just a hint of sweetness for a recipe that will have all your guests coming back for more. Kid approved!
More of Our Favorite
Anti-Inflammatory Resources
Anti-Inflammatory FAQs
According to Harvard, an anti-inflammatory diet can help to reduce chronic low levels of inflammation that otherwise might increase the risk of various chronic diseases and long-term health conditions such as rheumatoid arthritis and heart disease.
The best way to reduce inflammation is to avoid a stress-filled lifestyle, increase the consumption of anti-inflammatory foods, decrease the consumption of inflammatory foods, control blood sugar, and exercise consistently.
Herbal teas such as lemon, ginger, and mint, apple cider vinegar drinks like our morning cocktail, and bone broth.
As long as there are no other allergies or intolerances, eggs are a great food to include in an anti-inflammatory diet.
Pris here, I am Celiac/with GERD. I’m tired of the same old stuff.
Hi Pris! We are actually working on a new Anti-Inflammatory 21 day meal plan guide that might be helpful! So stay tuned!
Are you going to write a dairy free and gluten free cook book?
Hi Cindy! Your question can be answered with an enthusiastic, YES! Lindsay’s 2nd cookbook, The Gluten Free Family Cookbook, can be preordered today here: https://a.co/d/irQzD9E Most of the recipes are also dairy free! This cookbook was created to help families with multiple special-diet needs. Let us know if we can help you find any gf-df recipes in the meantime. 🙂
Thank you for such a nice page, so full of good info! I just want to say, and you don’t need to post this, that coconut oil is actually not a healthy oil. A lot of folks out there think it is, but the majority of nutritionists, including the renown Dr. Andrew Weil, MD, have made it clear coconut oil is not a healthy option with all its saturated fats. Please consider removing coconut oil as a healthy from your list, because it’s harmful. You could even go further to explain Dr. Weil’s info (below) to help people understand. Thanks.
This, posted by Dr Weil:
https://www.drweil.com/diet-nutrition/nutrition/thumbs-down-on-coconut-oil/
Thanks Annette! We will look into that. Do you mean refined coconut oil?
Refined, as well as unrefined, coconut oil contributes to an inflammatory response due to high saturated fats. It’s very disappointing because I’m dairy-free and loved cooking with coconut milk.
Coconut oil is indeed good fats .. and very good for you. Everything in moderation I say!
Thank you for putting all this together. I put us on an AIP diet for my daughter years ago with success and now I’d like to do it for myself. So happy to have found this plan to help me kickstart.
Let me know if you have questions Jen! We also just published a new meal plan (AIP options) as well. It’s here. https://www.cottercrunch.com/anti-inflammatory-gluten-free-meal-plan/
Such a healthy and well-done recipe. It’s also good for people on diet or skin problem. Must-have recipe to pursuit!
Thank you, Susan!
Thank you very much for sharing! It look amazing, I am really excited to cook it!
You’re welcome, Anthony! I hope you enjoy this meal plan!
These recipes are amazing. Thank you for sharing these recipes. I will try it for my family
Thanks, Jason! Hope you and your family enjoy these recipes!
Thank you for your recipes I’m full of Inflammation and try to do the whole 30.and GF.
You’re welcome! Glad to help!
Thanks for putting it all together, it’s a wonderful list. Good food and exercise work together to decrease stress.
Cheers, Elna
You’re welcome! Glad you found it helpful!
Do you have a cookbook? I am looking for this type of cookbook but in book form not pdf. Thanks so much
I do! It’s nourishing superfood bowls cookbook. It’s not all anti-inflammatory though. I do have a lot of allergy friendly options though. https://www.cottercrunch.com/product/nourishing-superfood-bowls-cookbook/
Please send me the recipes, i can’t open the pdf from here. Thank you.
Hi, I’m anxious to try these. I think the will help acute asthma & COPD
I am allergic to tree nuts. What can I replace then with & still get the benefits of the nutrients they offer.
Let me know if you need tips on where to start.
I like what I see on your website. I need diabetic friendly, gluten free, dairy free meal ideas that can have a seafood and a meat protein for when we have our kids and their significant others visiting! I have a taco night (veg or fish or meat tacos) and shish kabobs planned but need other options that don’t require tons of cooking!
Thanks for gluten free recipes! I lovethem!
You’re welcome! Glad you love them!
I love this recipes
Thanks!
many many thanks for this wonderful recipe..i will definitely try this one
Please, if you could help we are desperate with finding recipes. Any ideas or directions would greatly be appreciated. I’ve looked on your web site and I am having difficulty finding things that I can eat. Your site is not the only one, I am asking anyone for help,direction or even we’re I might find the information I am looking for. Mealtime at my house is so stressful for my dear mom who is my primary caregiver. Unfortunately, many years ago I was miss diagnosed and found I am infected with Lyme Disease. This has now led to a life of disability and chronic inflammation with a lot of food sensitivities, intolerance and food allergies. Many times you will find either my mom or myself breaking down in tears because we just do not know what to feed me. I am allergic to gluten, eggs, milk, soy, almonds, peanuts, walnuts, bean of all kinds, peas and pea protein, carrot, tomatoes, pink Himalayan salt, cola nut, barley, shell fish, radish, agar, msg. I know certain night shades, vinegars accept apple cider vinegar, rice, corn, all onions excluding purple onion cause me more pain. I also suffer from glucose intolerance and I need to take pancreatic enzymes because I do not digest my food. Please I have never been so desperate and I just do not know where to turn. Thank you for taking the time in reading and any help or suggestions you might have is greatly appreciated. Stay well and stay safe.
I’m so sorry to hear this Kari! Have you checked out the AIP diet? What type of testing are you doing?
What about when you need a gluten-free, dairy free, low oxalate, low sugar, gastroparesis, ulcer diet?
Have any idea what foods are left that I can eat? Because I am at a loss. Everything one diet says is okay one of the others says I can’t have.
You would be surprised how many people need a low oxalate diet for digestive issue to heal your gut. When your gut is in despair it allows oxalates to leach into your blood stream which causes more inflammation, in my experience, than any other issue listed above. Its especially important for people who are gluten-free.
Oh that’s a tough one! I can definitely work on that. Have you checked out our healing diet? AIP diet? Minus the spinach. 🙂
Some things I cannot eat but finnally it’s also perfect!
Always here, Lori, if you have any questions!
Un petit pour vous dire que votre blog est super!
What if you are allergic to nuts, sesame & coconut?
I have a nut free/dairy free meal plan that might help! Or have you checked out the healing meal plan? AIP options
I m from Indian…..and suffering from rhemutoid arthritis….so can u suggest me some Indian Mediterranean recepie that I can make
What about a coocnut curry soup?
I love this recipes. My boyfriend is healing from stomach surgery and on a low calorie diet. He is Vegetarian, eats Fish and Eggs and Dairy. I am grateful you have various options! If you have any more low calorie, as he is on a 1000 calorie diet for his stomach to heal that is protein and nutrition packed that would be amazing. Thank you so much!
Oh glad it helped! I don’t have very low calories options, but my friend skinnyfitalicous just published a book for a that! check out her site https://skinnyfitalicious.com/low-calorie-cookbook/
Easy to make and tasty. I added some hot chili powder and barley. Came out very good.
Thanks for your feedback Susan!
Hi! My two year old has extremely bad eczema and none of the creams are really helping. We would like to cut out all dairy and gluten for a month to see if that helps. Can you offer any recipes that a kid would be interested in eating that are relatively easy to make?
Thanks.
Totally feel ya brandon! check out my meal plans here. Almost all have dairy free options and kid friendly options are here. All are gluten free!
https://www.cottercrunch.com/recipe-index/?_type_select=meal-plans
https://www.cottercrunch.com/meal-plan-nut-dairy-allergies/
https://www.cottercrunch.com/kid-friendly-dairy-free-meal-plan-gluten-free/
Loved this recipe indeed! Helped me a ton!
Glad to hear that!
I have a disease due to which I need to eat right. I often look at recipes here, cook, and it helps me to stay healthy, thanks!
You’re welcome, Adam! Glad to help!
This looks amazing but there is no way I could ever eat the same thing for 7 days in a row. Just personal preference but I can’t stomach eating leftovers past the next day. This is my biggest challenge with meal prepping..
Let me know if you need more ideas! I have a 30 day AI guide too. I totally understand the need for variety!
Happy to discover all this healthy tasty info. Thanks
Dear, any eggs are source of information. Don’t cheat yourself, when you want to belive in tasty eggs. Egges are eggs. Doesn’t matter which.
I like information about inflammatory diet, but I’m very suprised you recommended eggs. Egg causes inflammation, it’s very strong source for feeding parasites and after that you can “enjoy” more toxins in bloodstream and more weak liver. Cut off eggs for stopping circle of sick, fat and sad body&mind. namaste
Very true! It depends on the source of egg (like duck egg, pasture raised, etc.) And it depends on the person, ya know? I think I mention that in this post but I will make sure to update it! Thank you for the feedback Erica.
Hi there! I am new to this world, & to be honest, quite lost, as I was recently diagnosed with an intolerance to dairy, gluten, & yeast. Is this meal plan a good place to start? Thank you in advance!
Hi Krista! Yes, this is a good place to start. Or have you checked out the anti-inflammatory starter guide with free email series? I also have an anti-inflammatory meal prep, reset, kick start, healing meal plan, etc. all my meal plans are here.
https://www.cottercrunch.com/recipe-index/?_type_select=meal-plans
starter kit here https://www.cottercrunch.com/product/the-anti-inflammatory-starter-kit/
Your the best,, I order the cook book months ago and am still waiting for it.
Can’t wait too try these receiptes1
My family and I try to eat right, so we carefully think through the menu, thanks for your recipe, and for the opportunity to maintain our health in order!
A lot of simple, sophisticated, delicious recipes, both for every day and for the holidays! You can cook something new every day. Even the most ordinary sandwiches for breakfast delight with its variety. Also a large number of recipes for children. My son especially liked the chicken souffle, but I’m in the simplicity of cooking! I’m homework delighted, thanks for such a wonderful site.
I do not like to cook and for a long time thought that the kitchen is not mine. I was sure that cooking should be a vocation, talent and imagination. But since it is necessary to eat and feed households, I periodically searched the Internet for new recipes. Once I found this site. Since then it has been open in my browser constantly. For me, a huge plus is that there are a lot of photos on this site.
This is a very interesting culinary recipes site with photos. A lot of different recipes for simple everyday and gourmet dishes of different categories. Step-by-step photographs, everything is painted so that even a child can prepare any dish. Very convenient site structure, as well as beautiful design. There are forums, a search engine, recipes for individual holidays, fasting recipes, as well as especially for young children. Something new and interesting constantly appears. When I go to this site, the “what to cook?” Problem immediately disappears. I already tried a lot of recipes from this site, and all the dishes were very tasty. Every time I want to please my husband with something, I go to the Cooking at Home website. It also has a program for recording your recipes, which you can download to your computer and use as a virtual cookbook, very convenient. I advise everyone to go to the “Cooking at Home” and look through the recipes, you will really like it!
Thank you very much for the recipes you provided for the photo, everything looks very appetizing. I will try to cook
I don’t like to cook, but I like to browse your site, you have very tasty photos, and I cooked your recipes a couple of times, thanks.
I visit your site often to read a new recipe, thank you for teaching me how to cook tasty and healthy food
This was so very helpful. Thank you SO much. I can’t wait to try them all.
Hello there,
Your recipes look great! Once again I have frustrated with the fact that if you go with a gluten free, dairy free meal plan and are highly allergic to nuts…. weeeellll it leaves you with very little options.
What would you suggest? I can’t have almonds, cashews, all tree nuts and peanuts which means I can’t have the flour they are made out of. So many people forget this.
Ugh I hope you might be able to assist.
Cheers,
Anne
Hello there,
Your recipes look great! Once again I have frustrated with the fact that if you go with a gluten free, dairy free meal plan and are highly allergic to nuts…. weeeellll it leaves you with very little options.
What would you suggest? I can’t have almonds, cashews, all tree nuts and peanuts which means I can’t have the flour they are made out of. So many people forget this.
Ugh I hope you might be able to assist.
Cheers,
Anne
Oh I feel ya! Have you checked out our dairy free nut free meal plan? https://www.cottercrunch.com/meal-plan-nut-dairy-allergies/
Hi Lindsay,
Do you have a good Gingerbread house recipe? is Xanthan gum necessary?
Id be interested to hear your suggestions.
gingerbread house or bread?
Ginger bread house. Gingerbread that is strong enough construct a house
Hi Lindsay
Can you please provide me with a general food list for gluten-, dairy- and sugar free foods?
Lindsay, thank you so much for all this useful information! I’ve had a pretty bad health scare recently and doctors are having a hard time diagnosing the cause. I’ve had intestinal troubles and bloating for as long as I can remember. I was put on a liquid/soft foods diet for a week and I find that cutting out sugar has not only allowed me to lose weight fast (I’ve been gaining), but my skin has also visibly improved. So, I’ve decided to cut out sweets and gluten from my diet and see where this takes me. Thank you for the meal plan! x
So sorry to hear about your health scare Talia! Let us know how else we can help! And keep me posted.
Thank you so so so much! I’m a young adult that is struggling with a recent diagnosis of Celiac’s disease and i’m tired of being in constant pain. I’m lactose intolerant and hypoglycemic as well and I don’t feel so hopeless anymore.
So glad we could help! Keep me posted Amanda
Hello Lindsay, I am so delighted to find your website. My daughter, 24yrs, is suffering severe chronic stress inflammation and we only fihnd out 2 months ago. All the years drs treating her as “ sjame stress, take esomeprazol”. Never checked any further. So frustrating that medicine is used so limited! But thanks to “ wholistic approach” of a function dr, We are finally on right track!
I will try some recipes and keep you posted. Please keep sending my daughter easy to follow recipes as she will be on her own in another country and I dint want her to get discouraged. Told to take enzymes before every meal. I include her email address. She is also alleegic to eggs that makes life more dufficult….
Thanks in advance
Mother
I’m happy you found me too! Please keep me posted. We are happy to share other meal plans that might help her. Did you check out the meal plan page?
I am allergic to dairy and gluten and i am always bloated even if I eat alot of vegetables still bloated do you get good results with the anti inflammatory meal plan?
Hi Lynn! The Anti Inflammatory Diet can work well for people battling inflammation. It really just depends on the person. Have you been tested for IBS or silo? If so, you may want to start with a low fodmap diet. It may be best to consult with a nutritionist or your doctor first:)
Kate Scarlata is an IBS Low Fodmap Nutritionist-here is her info: https://blog.katescarlata.com/
Low FodMap Recipes
https://www.cottercrunch.com/low-fodmap-gluten-free-blueberry-muffins/
https://www.cottercrunch.com/low-fodmap-gluten-free-meal-plan/
Newly diagnosed food allergies – The list is long – Now I must learn…
Gluten Free
NO:
Dairy/casein
Egg
Almond
Cashew
Pistachio
Garlic
Mustard Seed
I NEVER realized that the above mentioned items are in SO MANY things.. UGH.
Just sent you an email. 😉
Hi, I already make some of your recipes. They are great. Can I buy the anti inflammatory meal plan from the UK?
Thanks
Ashley
Absolutely! Here is the link to our shop page, where we offer a couple different anti inflammatory bundle options! https://www.cottercrunch.com/shop-by-category/
Such a great reminder of how even temporary stress can deplete the body!
Amen!
THANK YOU so much for this Meal Plan! My doctor recommended I cut gluten and dairy out of my diet so we can see what’s affecting my gut and I was overwhelmed with what exactly to cook. I have the ingredient list, but am completely lost when it comes to putting it all together. Your Meal Plan is exactly what I was looking for!
Happy to help Christina! Did you see our other anti-inflammatory meal plans and ebooks?
Yours is the only information that I have found to be helpful. Thank you.
I’m so glad this has been useful to you, thank you for the feedback! Please let me know if you have any questions:)
Hi Lindsay, I must say that I could not find such a variation in anti inflammatory recipes anywhere else. All those unique dishes definitely deserves a try. Especially that Healing Roasted Red Pepper Bisque! can’t wait to make it now. Thanks a lot.
Wonderful! So glad I could help!
Hi! I can’t seem to.find your anti inflammatory meal recipes. Is there a link to purchase them or a web page that has them ?
Yes, we have a few options! For this meal plan specifically, you can click on each individual dish for the recipe. We also have several other free anti inflammatory meal plans on the blog, as well as some more advanced/informative meal plans/eBooks available on our shop page. I’ll include some links below!:)
https://www.cottercrunch.com/anti-inflammatory-meal-plan-intro/
https://www.cottercrunch.com/anti-inflammatory-diet-meal-prep-recipes-challenge/
https://www.cottercrunch.com/product/30-day-anti-inflammatory-meal-plan-guide-ebook/
https://www.cottercrunch.com/product/the-anti-inflammatory-starter-kit/
I’m sorry you feel that way. This is geared towards people looking to clean up diet and intro to anti-inflammatory. I have a more in depth anti-inflammatory meal plan that’s egg free, nightshade free, and aip. Just depends on the person. Which I specify at the beginning. Please do not come here and bash what I intended on being helpful.
Sara, these recipes look great! It’s awesome to see so many delicious recipes in one place
Glad to help Alyssa! Let me know if you try any.
Hello Lindsay, my favorite Mexican avocado egg salad. thanks
you and me both friend!
So many yummy ideas all in one spot! Pinning for later because everything looks so tasty- and really, chocolate hazelnut cookies for breakfast? Win!
Oh thank you shelby! Keep me posted on what you try!
Wonderful
Hi Lindsay, wonderful recipes. they look really nice:)
Thank ya! 😀
Greetings from Australia. Just wondering is it ok to omit the meat as I am a vegetarian? Will the results be the same?
Sure! I’d be sure to get in iron from a supplement though. And b vitamins. Have you checked out our plant based meal plan?
Thank you info + meal plan on gluten + dairy free were of great help I have just started living with ciliaec + Lactose problems. Thank you Cheree Daglas.
Thanks Cherre! I’m glad it was helpful. Those restrictions can definitely be a transition to adjust to. Let me know if there’s anything I can do to make your journey easier!
We are really grateful for your blog post. You will find a lot of approaches after visiting your post
Thank you so much!
Hi Lindsay, wonderful recipes. they look really nice:)
Thanks christine
Can you do the orange honey garlic roasted chicken in a crock pot
Yes! It just might not be as crispy. the whole chicken or thighs?
Hi
So I have leaky gut syndrome. And are struggling with weight. This is a big change for me to do with my family of 4. Where do I begin… Or do I just start with shopping list… Any advice will be appreciated
Hi Magda! You’re in luck, we have an Anti-inflammatory bundle for sale that might help, with recipes! We are also starting an anti-inflammatory meal prep challenge next week with recipes and a guide. Did you sign up for emails? You will get all the info there too! https://www.cottercrunch.com/meal-plan-bundle-a/
Please check your grammar, spelling and word choices before posting. Your message is very good, but it is difficult to read, considering all the mistakes…
Oh wow, sorry! This is an old post and i think it wasn’t edited for grammar when I updated it a while back .EEK! Thanks, will go back and edit. haha!
Thank you for this! I do love my Instant Pot. It’s not exactly like the one in this post, but close.
I have a question will this help. Me i had knee surgery in August and my knee still gets inflamed alot . im trying to find healthy ways instead of meds to help
Hi shawna! What type of diet are you on now? Did you focus on healing the tissue with collagen and healthy fats first?
Very nice and interesting article. It`s always great to read about people who make all these useful things for us. Thank you.
Looks yummy. I have to be on a no dairy , eggs, grains, sugar, caffeine, alcohol, only berries allowed and leafy greens . Meats, grass fed butter and coconut oil. Sweet potato squash broccoli and cauliflower cabbage diet. And ideas. I’m seeing ingredients in all recipes I can’t have.
Totally understand! This is an older anti-inflammatory meal plan for those looking to clean up their diet. I do have 3 other anti-inflammatory plans with more eliminations. Here’s our bundle https://www.cottercrunch.com/meal-plan-bundle-a/ and course. I also have https://www.cottercrunch.com/anti-inflammatory-meal-plan-intro/ and the healing plan for AIP. Hope this helps Melissa. https://www.cottercrunch.com/healing-recipes-meal-plan/ Keep me posted!
Some of these recipes use nightshades. Nightshades cause inflammation so how can these recipes be anti-inflammatory?
Hi Anne. I understand your concern. I noted at the top that this is a basic anti-inflammatory meal plan and to be aware of nightshade sensitivity. Sorry about that confusion. I have another meal plan bundle with nightshade free options. It’s here https://www.cottercrunch.com/meal-plan-bundle-a/
WOW!!! I am so excited!! Have been trying to follow a diet with no yeast, sugar and dairy by myself, but so glad that I found your anti-inflammatory plan!! Looking forward to start with it!! Thanks so much!!! 🙂
Let me know how I can help! We have several other meal plans and an anti-inflammatory meal plan bundle.
I just want to know about this meal and screenshot in windows.
Interested I gluten free recipes
That’s great, Silvana! This is a good meal plan for eating gluten free and anti-inflammatory. Another good resource gluten-free recipes can be found here: https://www.cottercrunch.com/gluten-free-meal-plan-30-minute-meals/!
Awesome recipes! Gorgeous pictures! First of all i will try mexican avocado egg salad collard green wraps I found your post from Pinterest! I’m also gonna pin this post on my Pinterest board my followers will love it. Thanks for sharing!
Oh bella! you will love that. My fav!
nice article, thanks for this information.
More ideas please of what I can and cannot eat as I am new to the glutton and dairy free diet and need all the help I can get
This dish I tried. Very delicious and nutritious. I like it.
I think I’ll stick with plain salmon, I don’t eat carbs, I hate coconut, period. Don’t like those spices. Hate yogurt, most of all I hate probiotics.
I’m not the author of this website but I just wanted to encourage you that your tastes may change! 🙂 I have sibo and have had to cut back my grains and sugars to manage my symptoms (no healing for me yet- antibiotics made me worse and Drs still cannot figure out and don’t seem to care what is causing it). I hated plain yogurt, nut butter, some veggies and things that I now see as being essential to helping my gut (and I love sugar! But I’m doing well using it minimally or mostly using natural sugars) when I first started eating better foods. Now I LOVE all the things I hated (and it didn’t take too long, probably a week or two for some of my tastes to change and several months for others).
There’s also nothing wrong with plain salmon! Delicious 🙂 But you may acquire a taste for some foods you hate.
Love it! So true Alicia!
Do you have a blog on low FODMAP diet and recipes? I suffer with IBS and was advised to try it to help lessen my flare ups. For it has taken over my whole life. Afraid of traveling anywhere as well, due to this unpredictable illness.
Every recipe looks amazing! Your pictures are so beautiful Lindsay! Sharing on Pinterest!
Thank you so much friend!
What a wonderful resource! Thank you in advance as I am running out of GF & DF meal ideas for myself. In your [very educated] opinion, how long would you give a gut on this diet before starting to introduce dairy again? As I am NOT excited about giving up my yummy dairy but I am having too many guy and [secondary] skin issues to continue eating the way I have been. I plan to remain Gluten-Free but I am praying this Dairy-Free diet can be very temporary. What would you suggest as a healthy time line?
I can totally relate whitney! Don’t give up. I am happy to help. I would say try to take out dairy 90 days then slowly add back in cultured organic dairy and test after that.
Lindsay, thank you so much for the absolutely wonderful recipes. I ‘ve had some very serious inflammatory issues and decided I needed to do something about my health in a hurry. Eating the same ol, same ol can be pretty boring. Your meal planning is fantastic and so exciting!!!! The Green Goddess Dressing is just an example of how yummy eating can be. I felt very satiated after my delicious lunch!! Kudos for the great work you do and thank you for sharing!
Just emailed you but in case it goes to spam I will comment here. I’m so glad to help! Thank you for reaching out. Please let me know if I can do anything for you in the meantime Edy!
I am trying to get more energy. Am 62 years old. Gluten free dairy free has helped to curb my asthma.
I need help. Still working full time.
One small step at a time. You can do it! Have you checked out my healing recipes meal plan?
Good information and some good recipes, but WOW, we need to do some proof reading! There are lots of “typos”, unfinished words and grammatical errors. I want people to look professional. As I used to tell students, read what you have written before you submit it. 🙂
Oh goodness, you are probably right. I try to write more informal, so that could be it too. Can I hire you to proof? Haha!
Hi! I LOVE the look of this meal plan and I am so excited to try it out! I struggle with dairy and gluten in my diet and I always feel bloated and uncomfortable whenever I consume it! The only problem I have is that I am allergic to seafood/fish/shellfish! Do you have any tips for what I can replace these things with in the recipes? I am open to any suggestions! Thanks in advance 🙂
Sure! Have you tried added flaxseed and chia seed in for omega 3s? You could also take and algae based DHA/EPA. For choline rich foods, try eggs and mushrooms. Let me know how else I can help!
I love flax seed and chia seed as well as egg and mushroom so that would be perfect for me! I haven’t tried an algae based DHA/EPA but will for sure give that a shot! Thanks 🙂
here’s some info on them, just in case https://www.precisionnutrition.com/all-about-algae
Hi Lindsay,
Any thoughts on limiting nightshades as part of an anti inflammatory diet?
THANKS
Yes, it totally depends on the person. If you have an autoimmune illness, you might want to limit those for a time. HEre’s my nightshade free “healing” meal plan. Hope this helps! https://www.cottercrunch.com/healing-recipes-meal-plan/
I’ve been looking for that for a long time. Thanks
All recipes look really yummy and healthy! I think I’ll try all recipes. SYNERGY POWER FUEL GREEN SMOOTHIE i will recommend for my friends-vegetarians! Thx fro sharing!
There are lots of nightshades being used in these recipes! These would cause inflammation.
I think it depends on the person. But you are right, it can cause inflammation if you are sensitive to them. I will note that.
So many awesome eats!!
This is awesome!
thanks friend. Pass me some cake once I’m done with this. LOL!
I love your site on Pinterest and saved it there and at three other sites I have joined.
How do I get to follow you on Instagram please?
Regards, Shayna.
These dishes are all so beautiful! And I love these tips. Definitely time for a reset for me (too much ice cream and cocktails this month!).
Oh my goodness, so many amazing options! Thanks for putting this together!
I love this post and definitely need an anti-inflammatory “calm-down” session! Can’t wait to get into some of these recipes!
Everything looks SO GOOD! I just discovered your blog and I”m obsessed :). Beautiful photos and yummy healthy recipes!
Thanks friend! Yes, we used to live in Austin. Just moved in January. We met at the Udis Dinner WAY BACK WHEN at the Blogher conference. Haha, like 2012?? Before i rebranded.
my ankles are so sore, I can hardly walk, and I’m diabetic. I want to try this, my doctor said to go dairy free.
Let me know how I can help!
I’m so happy I came across this! a few years ago I went on an anti-inflammatory diet. I was having terrible pain in my joints that the doctors couldn’t diagnose. It was so bad that some days it was extremely painful and near impossible to walk. No medications took the pain away. A friend recommended this type of diet. I made it my eating lifestyle. I recently have allowed myself to be lazy with it and that’s when the pain returns. I am happy to see this because I am in need of new recipes to try so it’s not just the same old same old. Thank you!
SO happy to connect Martha! Please let me know if you need anything. And keep me posted on your healing progress!
This is great websites, I visited some of them but I didn’t know that Google offers free games.And this is I play free flash games in this websites.
These recipes look amazing!! and I LOVE your perspective and vast knowledge – yes vast!! – on all things nutrition, food, and the best eats for those suffering from stomach issues…I now have soooo much more appreciation for those that suffer, after my bout with SIBO (and pray it does not return!!). xoxo
What is SIBO?
just emailed ya!
Thank you very much for the information you shared, it’s all I’ve been looking for
I have not but I should! I think when I have some money I might try this home kit that a friend is using to test
foodintolerances…. 🙂
Shame on you for including pop up ads that will not close on your site! I was looking forward to maybe getting some info but it’s way too hard to read with the ads in the way so I’m giving up.
can you let me know where? I would like to take them down. I didn’t know I had pop up ads!!
Wow such a nasty way to talk to her after all the effort she’s put in ..
So what !!!!who cares there are ads if you cannot read these posts as ads are distracting then you are easily distracted
fabulous recipes, exactly how we eat at our house!
Your timing is impeccable. My mom was just asking me how to do an anti-inflammatory diet. I sent her this today! I always love your food, and your ideas. When we did the anti-inflammatory thing, we both felt better. The increased energy was fabulous! I need to do it again… like when I have surgery in July. Maybe I can get Vegas to cook me all these things…
I secretly made this for you and me. I need it, you need it, we can then recover and jet off to Europe and start fresh. LOL!
Such a great reminder of how even temporary stress can deplete the body!
Totally! P.S how are you?!! Catch me up!
Interested in learning more. Do you have any scientific proof to back up these claims?
Sure thing. I work under a sport dietitian. But I also get a lot of great info from Dr. Hyman and Dr. Axe. http://drhyman.com/downloads/eatyourmedicine.pdf https://draxe.com/anti-inflammatory-foods/
I accidentally bought cacao powder not cocoa powder… Will the cacao powder be fine since it’s the same bean?
Is this for the shake? Cacao works as well it’s just more rich and a tad more bitter. Still very good for you!! I’d add a little more sweetener to balance it out .
Cocoa is processed, cacao has the nutrients.
Cacao is wonderful. I agree! I use the raw dutch cocoa, it’s unsweetened. Lots of great minerals and nutrients.
Dr. Gundry M.D.
Do you have a blog on low FODMAP diet and recipes?
These recipes came at TOTALLY the right time. I’m on a anti-candida and anti-SIBO protocol that is SO limited. I literally can’t eat anything (or at least that’s what i feels like). Thank you for sharing these beautiful and yummy recipes. I’ve pinned a bunch to make over the weekend!
Thank you Kyla! Let me know if you need any other suggestions. Keep me posted on your healing!
Thank you I have downloaded a few recipes but need so much more please. I have a daughter in Law who is a celiac as well as having rheumatoid arthritis. She cannot have diary, wheat, rice, nightshades ( including potatoes) or fish. No chilli either. The only meat she can have are chicken and pork. And eggs are ok. Help please as she is visiting for a few days and I want to make her feel welcome.
Hi Cherry! I definitely understand your dilemma! https://www.cottercrunch.com/anti-inflammatory-diet-meal-prep-recipes-challenge/
This plan is nightshade free friendly, plus I also have a guide that might help with all that, including recipes. It’s an ebook here https://www.cottercrunch.com/product/30-day-anti-inflammatory-meal-plan-guide-ebook/
Kyla, hi
I need your help, I was told no sugar, no dairy, no gluten…. any recipes
Very thankful marna
Sure! Did you look through these recipes? All gluten and dairy free. Minimal sugar. Can you have xylitol?
Thank you for your recipes I’m full of Inflammation and try to do the whole 30.and GF.
My pleasure Barbara! I have another healing meal plans with Whole 30 recipes if you need more recipes and ideas
Hi I need to be on gluten free, dairy free, anti inflammatory diet, no or very low sodium. What do you recommend to eat or meals? Thx
Any of these meals are a great start! Did you see all the other gluten free/dairy free meals plans?