21 Day Anti Inflammatory Diet Plan (Printable)

21 Day Anti Inflammatory Diet Plan – Overview

Imagine a world where you wake up feeling energized, your mind is sharp, and your body is free from chronic inflammation. This is the world an anti-inflammatory diet can offer. An anti-inflammatory diet is a way of eating that focuses on consuming whole, nutrient-dense foods that work to reduce chronic inflammation in the body.

This type of diet is becoming increasingly popular as it’s been linked to lowering the risk of developing chronic diseases such as diabetes, heart disease, and cancer. The 21-day anti-inflammatory diet plan is a great way to kickstart your journey toward better health. It’s a comprehensive plan that includes a detailed meal plan to help you make healthy eating a sustainable part of your lifestyle.

Anti-Inflammatory Diet: A way to combat Inflammation

In order to combat inflammation in the body, an anti-inflammatory diet is recommended.

“An anti-inflammatory diet is a dietary pattern that emphasizes the consumption of foods that have been shown to have anti-inflammatory properties, and limits or eliminates those that have pro-inflammatory effects.”

The human body is constantly exposed to environmental toxins, processed foods, chronic stress, and lifestyle factors which can lead to chronic inflammation. Chronic inflammation describes a state where the body’s immune system is in a state of constant activation, leading to the production of pro-inflammatory molecules such as cytokines and chemokines (1), which further results in the development of various diseases including cancer, metabolic disease, cardiovascular disease, autoimmune diseases, neurological diseases, respiratory diseases, gastrointestinal diseases, and skin diseases throughout a person’s lifetime. (2)

Anti-inflammatory diet is believed to play a role in reducing chronic inflammation by providing the body with the necessary nutrients to support optimal health and by minimizing the intake of foods that may promote inflammation. The anti-inflammatory diet typically includes a variety of nutrient-dense foods, such as:

21 Day Anti Inflammatory Diet Plan

21 Day Anti Inflammatory Diet Plan

  • Fruits: Berries, cherries, and citrus fruits are high in antioxidants and anti-inflammatory compounds.
  • Vegetables: Leafy greens, broccoli, and bell peppers are rich in vitamins, minerals, and antioxidants.
  • Whole grains: Whole grains such as oats, quinoa, brown rice, and barley are high in fiber, vitamins, and minerals and have anti-inflammatory properties.
  • Healthy fats: Foods such as nuts, seeds, olive oil, avocado, and fatty fish (such as salmon and sardines) are high in anti-inflammatory omega-3 fatty acids.
  • Lean proteins: Foods such as fish, chicken, turkey, and tofu are good sources of lean protein, which can help to reduce inflammation.
  • Herbs and spices: Spices such as ginger, turmeric, garlic, and cinnamon have anti-inflammatory properties.
  • Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds.
  • Olive oil and avocado oil.

It is also recommended to drink enough water, herbal teas, and other fluids to keep the body hydrated. The anti-inflammatory diet limits the intake of processed foods, refined sugars, and saturated and trans fats, which have been linked to inflammation and chronic disease.

Processed foods are high in added sugars, unhealthy fats and salt, and refined carbohydrates, which can contribute to chronic inflammation. Other variables, such as regular exercise, stress management, and adequate sleep, may also assist in decreasing inflammation as they are the risk factors for inflammation (3)

The Significance of an Anti-Inflammatory Diet in Disease Prevention

It is important to note that the anti-inflammatory diet is not a specific diet plan but rather a way of eating that emphasizes nutrient-dense foods, and limits those that may contribute to inflammation. However, there are different variations of an anti-inflammatory diet, such as the Mediterranean, plant-based, ketogenic, DASH, and AIP diets, etc., depending on the specific dietary approach or the individual’s dietary needs.

  • Some individuals may follow a Mediterranean-style anti-inflammatory diet, which emphasizes whole foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, such as olive oil. It also includes a moderate intake of fish and seafood, and a low intake of red meat and processed foods. Studies reveal that healthy Mediterranean diet food choices can prevent over 80% of cardiac disease, 70% of strokes, and 90% of type 2 diabetes when combined with regular physical exercise and avoiding smoking. (4)
  • Similarly, another diet pattern, the DASH Diet (Dietary Approaches to Stop Hypertension), is focused on reducing blood pressure and promoting heart health through an emphasis on fruits, vegetables, whole grains, and lean protein. It also limits saturated and trans fats, sugar, and salt. It has been shown to have anti-inflammatory properties. Researchers have found that combining the DASH and Mediterranean diets (called the MIND DIET) lowered the risk of Alzheimer’s disease by 53% in people who followed the diet carefully. (5)
  • While some may rely on a plant-based anti-inflammatory diet, which emphasizes whole, plant-based foods and eliminates animal products. According to research, plant-based diets minimize the chance of developing chronic diseases, the need for medication, and the risk of heart disease. (6)
  • Low-carb (ketogenic), anti-inflammatory diet emphasizes healthy fats, lean proteins, and low carbohydrate intake. Reducing carbs appears to benefit the nervous system and inflammatory biomarkers. (7)
  • The Autoimmune Protocol Diet (AIP) is another diet that eliminates certain foods that are known to be inflammatory, such as grains, legumes, dairy, nightshades, and processed foods, and encourages the consumption of nutrient-dense, anti-inflammatory foods like meat, fish, fruits, vegetables, nuts, and seeds. As per the findings of research, AIP has shown to reduce the symptoms of inflammatory bowel diseases. (8)

Similarly, an anti-inflammatory diet can help to reduce pain and inflammation in people with rheumatoid arthritis and improve cognitive function in older adults. (9) It may also help to reduce the risk of kidney disease by reducing inflammation in the body and providing the body with the nutrients it needs to support healthy kidney function (10).

An anti-inflammatory diet plan is particularly significant for individuals who are at risk of or are currently living with chronic diseases such as diabetes, heart disease, and cancer. These conditions are often linked to chronic inflammation in the body, and an anti-inflammatory diet can help to reduce this inflammation and lower the risk of these diseases. It is important to consult with a registered dietitian or doctor before making any dietary changes, as different diets may have varying effects on health and may not be suitable for everyone.

Ways to thrive on an anti-inflammatory diet

Adopting an anti-inflammatory diet can be a significant step towards improving your overall health and reducing the risk of chronic diseases. However, making the transition to a new way of eating can be challenging. To ensure your success on an anti-inflammatory diet, it’s important to have a plan and the right tools in place. Here are some tips to help you get started and stay on track

Meal planning: Plan your meals in advance to ensure that you always have healthy food on hand. This can include meal prepping for the week or batch cooking to have ready-made meals in the freezer.

Keep healthy snacks on hand: Having healthy snacks readily available can help prevent overeating or reaching for unhealthy options when hunger strikes.

Make a grocery list: Make a list of all the foods you’ll need for the 21 days and stick to it when shopping. This will help you avoid impulse buying of processed or high-calorie foods.

Incorporate variety: Make sure you include a mix of fruits, vegetables, whole grains, lean meats, and healthy fats in your meals to ensure you receive all the nutrients you need.

Adequate Hydration: Drinking water can help you feel full and keep your body hydrated, which is important for overall health.

Get enough sleep: Adequate sleep is essential for overall health and can help reduce stress and improve the effectiveness of the diet.

Be consistent: Stick to the plan as closely as possible and make adjustments as needed to fit your lifestyle.

Find healthy alternatives: If you have a sweet tooth, for example, try to find healthy alternatives to your favorite treats.

Keep track of progress: Keep a food diary or take photos of your meals to track your progress and stay motivated.

Listen to your body: If you feel unwell or experience any negative side effects, consult with a healthcare professional to make sure the diet is safe for you.

21-Day Anti-Inflammatory Diet: A Sample Guide

Day 1:

Breakfast
Blueberry smoothies with nuts

Lunch
Spinach and chickpea stew

Snack
1 Pear

Dinner
Honey Glazed salmon

Day 2:

Breakfast
Scrambled eggs And Avocado toast

Lunch
Quinoa chili with sweet potato

Snack
Cinnamon glazed Walnuts

Dinner
Kale and chicken soup

Day 3:

Breakfast
Coconut and chia pudding with nuts

Lunch
Chicken & kimchi Stew

Snack
Pomegranate salsa

Dinner
Vegetable turmeric soup

Day 4:

Breakfast
Kale pineapple smoothie

Lunch
Slow cooked turkey

Snack
Chili lime cucumber

Dinner
Chickpea curry

Day 5:

Breakfast
Spinach toast with whole wheat bread

Lunch
Chicken and spinach pasta

Snack
Roasted almonds

Dinner
Quinoa Egg Fried rice

Day 6:

Breakfast
Blueberry Chia Almond Pudding

Lunch
Sweet Potato and kale salad

Snack
Honey Roasted Cashews

Dinner
Herby fish with mushrooms

Day 7:

Breakfast
Oatmeal pancakes with apple & cinnamon

Lunch
Sushi salad

Snack
Toasted chickpeas

Dinner
Lime chicken with cilantro

Day 8:

Breakfast
Banana and almond smoothie

Lunch
Green salad with blueberry

Snack
Oatmeal cookies

Dinner
Fish tacos with white beans

Day 9:

Breakfast
Buckwheat Porridge with cherries

Lunch
Broccoli soup

Snack
Crunchy Cinnamon Granola

Dinner
Red bean rice with chicken

Day 10:

Breakfast
Cocoa cheery oatmeal

Lunch
Tuna and Green Bean Salad

Snack
Honey Roasted Cashews

Dinner
Grilled chicken with broccoli

Day 11:

Breakfast
Baked egg in tomato sauce

Lunch
Mediterranean lentil salad

Snack
Greek yogurt with blackberries

Dinner
Shrimp with lime and rosemary

Day 12:

Breakfast
Raspberry Lemon Tart Smoothie

Lunch
Broccoli soup with chickpeas

Snack
Spicy roasted cashews

Dinner
Honey garlic chicken with carrots

Day 13:

Breakfast
Coconut flour pancakes with turmeric

Lunch
Baked fish tacos with avocado

Snack
Greek yogurt with strawberries

Dinner
Lentils meatball

Day 14:

Breakfast
Kefir and raspberry smoothie

Lunch
Walnut crusted fish with rosemary

Snack
Roasted Carrots

Dinner
White bean pasta soup

Day 15:

Breakfast
Wheat toast with chickpeas

Lunch
Black bean vegan Quesadilla

Snack
Baked Apple chips

Dinner
Roasted fish with almonds

Day 16:

Breakfast
Baked crepes with mushrooms

Lunch
Chicken and potato

Snack
Salted roasted almonds

Dinner
Lentil and vegetable soup

Day 17:

Breakfast
Golden milk & chia seed pudding

Lunch
Chicken with lemon tahini sauce

Snack
One plum

Dinner
Mushroom and spinach pasta

Day 18:

Breakfast
Peanut butter with sprouted grain toast

Lunch
Veges and white bean salad

Snack
Pistachio and Greek yogurt bars

Dinner
Salmon with broccoli

Day 19:

Breakfast
Turmeric scrambled eggs

Lunch
Quinoa Chicken salad

Snack
Greek yogurt and avocado dip

Dinner
Red bean and Veges Meatball

Day 20:

Breakfast
Overnight Oats with peanut butter

Lunch
Roasted Vegetable and black beans tacos

Snack
Greek yogurt with berries

Dinner
Chickpea and potato curry

Day 21:

Breakfast
Raspberry kefir

Lunch
Baked fish with mushrooms and roasted potatoes

Snack
Humus with cucumber

Dinner
Red Bean vegan soup with saffron

Limitations of an Anti-Inflammatory Diet

Even though an anti-inflammatory diet can be good for your health in many ways, it is not without its challenges. It’s important to be aware of them so you can set realistic goals and plan accordingly. Some of the most common limitations or challenges in implementing an anti-inflammatory diet are as follows: Difficulty finding and affording certain foods.

  • Difficulty sticking to the diet due to social and cultural pressures
  • Limited options for people with dietary restrictions or allergies
  • Need to consult with a registered dietitian before making changes to diet.
  • The potential for nutrient deficiencies if not planned properly
  • Difficulty in maintaining the diet in the long-term due to its restrictive nature.
  • Risk of over-restriction leading to disordered eating.
  • Difficulty in finding anti-inflammatory options when eating out or traveling.
  • The possibility of increased food costs due to the focus on high-quality, whole foods.
  • Difficulty in implementing the diet in a busy daily routine.
  • Lack of understanding and knowledge about anti-inflammatory foods and their preparation
  • Difficulty in maintaining variety in the diet to prevent boredom and lack of adherence
  • The need for consistent monitoring of symptoms to assess the effectiveness of the diet

21 Day Anti Inflammatory Diet Plan Table (Printable )

DaysBreakfastLunchSnackDinner
1Blueberry smoothies with nutsSpinach and chickpea stew1 PearHoney Glazed salmon
2Scrambled eggs And Avocado toastQuinoa chili with sweet potatoCinnamon glazed WalnutsKale and chicken soup
3Coconut and chia pudding with nutsChicken & kimchi StewPomegranate salsa Vegetable turmeric soup
4Kale pineapple smoothieSlow cooked turkeyChili lime cucumberChickpea curry
5Spinach toast with whole wheat breadChicken and spinach pastaRoasted almondsQuinoa Egg Fried rice
6Blueberry Chia Almond PuddingSweet Potato and kale saladHoney Roasted CashewsHerby fish with mushrooms
7Oatmeal pancakes with apple & cinnamonSushi salad Toasted chickpeasLime chicken with cilantro
8Banana and almond smoothieGreen salad with blueberryOatmeal cookiesFish tacos with white beans
9Buckwheat Porridge with cherriesBroccoli soupCrunchy Cinnamon GranolaRed bean rice with chicken
10Cocoa cheery oatmealTuna and Green Bean SaladHoney Roasted CashewsGrilled chicken with broccoli
11Baked egg in tomato sauceMediterranean lentil saladGreek yogurt with blackberriesShrimp with lime and rosemary
12Raspberry Lemon Tart SmoothieBroccoli soup with chickpeasSpicy roasted cashewsHoney garlic chicken with carrots
13Coconut flour pancakes with turmericBaked fish tacos with avocadoGreek yogurt with strawberriesLentils meatball
14Kefir and raspberry smoothieWalnut crusted fish with rosemaryRoasted CarrotsWhite bean pasta soup
15Wheat toast with chickpeasBlack bean vegan QuesadillaBaked Apple chipsRoasted fish with almonds
16Baked crepes with mushroomsChicken and potato Salted roasted almondsLentil and vegetable soup
17Golden milk & chia seed puddingChicken with lemon tahini sauceOne plumMushroom and spinach pasta
18Peanut butter with sprouted grain toastVeges and white bean saladPistachio and Greek yogurt barsSalmon with broccoli
19Turmeric scrambled eggsQuinoa Chicken saladGreek yogurt and avocado dipRed bean and Veges Meatball
20Overnight Oats with peanut butterRoasted Vegetable and black beans tacosGreek yogurt with berriesChickpea and potato curry
21Raspberry kefirBaked fish with mushrooms and roasted potatoesHumus with cucumberRed Bean vegan soup with saffron

References

1. Chen, L., Deng, H., Cui, H., Fang, J., Zuo, Z., Deng, J., Li, Y., Wang, X., & Zhao, L. (2018). Inflammatory responses and inflammation-associated diseases in organs. Oncotarget, 9(6), 7204. https://doi.org/10.18632/ONCOTARGET.23208

2. Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0

3. Pahwa, R., Goyal, A., & Jialal, I. (2022). Chronic Inflammation. Pathobiology of Human Disease: A Dynamic Encyclopedia of Disease Mechanisms, 300–314. https://doi.org/10.1016/B978-0-12-386456-7.01808-6

4. Willett WC. The Mediterranean diet: science and practice. Public Health Nutr. 2006 Feb;9(1A):105-10. doi: 10.1079/phn2005931. PMID: 16512956.

5. Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & dementia : the journal of the Alzheimer’s Association, 11(9), 1007–1014. https://doi.org/10.1016/j.jalz.2014.11.009

6. Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: plant-based diets. The Permanente journal, 17(2), 61–66. https://doi.org/10.7812/TPP/12-085

7. Field, R., Field, T., Pourkazemi, F., & Rooney, K. (2022). Low-carbohydrate and ketogenic diets: a scoping review of neurological and inflammatory outcomes in human studies and their relevance to chronic pain. Nutrition research reviews, 1–71. Advance online publication. https://doi.org/10.1017/S0954422422000087

8. Konijeti, G. G., Kim, N., Lewis, J. D., Groven, S., Chandrasekaran, A., Grandhe, S., Diamant, C., Singh, E., Oliveira, G., Wang, X., Molparia, B., & Torkamani, A. (2017). Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease. Inflammatory bowel diseases, 23(11), 2054–2060. https://doi.org/10.1097/MIB.0000000000001221

9. Schönenberger, K. A., Schüpfer, A. C., Gloy, V. L., Hasler, P., Stanga, Z., Kaegi-Braun, N., & Reber, E. (2021). Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Nutrients, 13(12), 4221. https://doi.org/10.3390/nu13124221

10. Hansrivijit, P., Oli, S., Khanal, R., Ghahramani, N., Thongprayoon, C., & Cheungpasitporn, W. (2020). Mediterranean diet and the risk of chronic kidney disease: A systematic review and meta-analysis. Nephrology (Carlton, Vic.), 25(12), 913–918. https://doi.org/10.1111/nep.13778

See Also

Anti Inflammatory Diet Food List

Anti Inflammatory Mediterranean Diet Plan

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