Anti-inflammatory diet

 

I've put together a sample menu to give you a starting point for your new diet. Download this chart to get the details of the diet. Each recipe specifies quantity. Adjust as needed. This is meant to be a jumping off point and will need to be adjusted based on number of eaters. If you're a fan of leftovers or are cooking for 1 or 2, this menu could be extended to last 10-14 days. 


Sample menu :: 1 week

Day 1

MENU: 

Day 2

MENU: 

Day 3

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Day 4

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Day 5

MENU: 

  • Quinoa porridge with toppings of choice
  • Grilled steak and roasted vegetables and leafy greens with olive oil and lemon juice
  • Mung beans and rice. Avocado (optional)

Day 6

MENU: 

Day 7

MENU: 

  • Spinach scramble
  • Carrot soup. Leafy green salad with olive oil and lemon juice and grilled fish or chicken
  • Spiced sweet potatoes, quinoa and apple salad. Grilled fish, chicken or steak (optional)

 
 

Snacks and smoothies

 
  • Chopped seasonal raw vegetables such as broccoli, radishes, carrots, celery, snaps peas, cucumbers, bell peppers, etc; dipped in guacamole, tapenade, or hummus. 
  • Roasted turkey or roast beef slices
  • Half an avocado with olive oil, lemon, salt and pepper
  • Smoothies
  • Bone broth
  • Grass-fed jerky
  • Raw nuts and/or seeds. Dry roasted OK. 
  • Chia pudding