21 Day Anti Inflammatory Diet Plan (Printable)

21 Day Anti Inflammatory Diet Plan – Overview

If you’ve been noticing the term 21-Day anti-inflammatory diet plenty recently, you’re not alone.

Studies link prolonged inflammation to several chronic wellness conditions such as arthritis, diabetes, and heart disease.

Most of these conditions are connected to genetics.

However, growing foods are proven to lessen inflammation and sticking to a healthy lifestyle play a vital role in decreasing inflammation such as;

Exercising regularly,

Getting enough sleep,

Quitting smoking, 

Reducing stress.

The anti-inflammatory diet is quite similar to the Mediterranean diet, which time and again ranks as the healthiest diet thanks to its various benefits.

Both diets highlight massive amounts of antioxidant-rich foods such as dark leafy vegetables, raspberries, and strawberries, in addition to the high consumption of healthy fats and seafood such as salmon.

The anti-inflammatory diet limits the intake of refined grains such as white pasta, massive amounts of processed foods, and sugar.

You won’t find plenty of meat such as beef and pork, but you can expect plenty of chicken, fish, and vegan proteins such as legumes and nuts.

Sample 21-Day Anti Inflammatory Meal Plan

21 day anti inflammatory diet

21 day anti inflammatory diet – Sample meal plan

Day 1

Breakfast: Oatmeal with cherries and coconut shavings

Lunch: Tuna salad and green beans

Snack: Roasted cashews

Dinner: Broccoli and grilled chicken

Day 2

Breakfast: Oat flour porridge topped with flax seeds

Lunch: Mixed green salad and pumpkin soup

Snack: Carrots with nut dip

Dinner: Egg curry and potatoes

Day 3

Breakfast: Avocado toast and scrambled eggs

Lunch: Chicken salad and quinoa

Snack: Low-fat Greek yogurt with chia seeds

Dinner: Grilled salmon and roasted vegetables

21 day anti inflammatory diet

Smoothies in 21 day anti inflammatory diet

Day 4

Breakfast: Mango and banana smoothie

Lunch: Avocado salad and spinach

Snack: Baked eggs in tomato sauce and spinach

Dinner: Brussels sprouts and Mediterranean chicken

Day 5

Breakfast: Strawberry smoothie

Lunch: Slow-cooked turkey

Snack: Low-fat Greek yogurt and strawberries

Dinner: Chickpea curry

Day 6

Breakfast: Mango and turmeric smoothie

Lunch: Baked tilapia and steamed vegetables

Snack: Dried walnuts

Dinner: Lemon chicken with spinach

21 day anti inflammatory diet

21 day anti inflammatory diet – Hummus and shrimp for inflammation

Day 7

Breakfast: Matcha berry smoothie

Lunch: Greek salad and hummus

Snack: One pear

Dinner: Tilapia and roasted potatoes

Day 8

Breakfast: Raspberry-kefir power smoothie

Lunch: Mediterranean chicken and quinoa

Snack: One apple

Dinner: Roasted fish and vegetables

Day 9

Breakfast: Egg salad avocado toast

Lunch: Skillet chicken and kale

Snack: Dry-roasted and unsalted almonds

Dinner: Charred shrimp

21 day anti inflammatory diet

Salads in 21 day anti inflammatory diet

Day 10

Breakfast: Oven-baked crepes

Lunch: Salmon salad

Snack: Half a cup of raspberries

Dinner: Coconut chickpea curry

Day 11

Breakfast: Blueberry smoothie

Lunch: Brussels sprouts and crunchy chickpeas

Snack: One cup of low-fat Greek yogurt

Dinner: Chicken and potato salad casserole

Day 12

Breakfast: Coconut flour pancakes

Lunch: Chili and garlic cauliflower risotto

Snack: Garlic plantain chips

Dinner: Slow-cooked chicken soup

21 day anti inflammatory diet

Avocados in 21 day anti inflammatory diet

Day 13

Breakfast: Golden milk overnight oats

Lunch: Avocado egg salad

Snack: Rosemary roasted almond

Dinner: Brown rice and shrimp

Day 14

Breakfast: Turmeric smoothie

Lunch: Italian chopped salad

Snack: Avocado dill dip

Dinner: Cilantro lime chicken

Day 15

Breakfast: Chocolate and chia pudding

Lunch: Salmon Ceviche

Snack: Creamy avocado and cucumber rolls

Dinner: Garlic and onion soup

21 day anti inflammatory diet

Desserts in 21 day anti inflammatory diet

Day 16

Breakfast: Blueberry and buckwheat oats

Lunch: Broccoli soup and coconut milk

Snack: Roasted almonds

Dinner: Crispy rhubarb lemon chicken

Day 17

Breakfast: Coconut flour pancakes

Lunch: Potato lentil salad

Snack: Lime and chili-infused cucumbers

Dinner: Roasted chicken with pineapple salsa

Day 18

Breakfast: Almond and chia pudding

Lunch: Vegetable turmeric soup

Snack: Pomegranate salsa

Dinner: Cilantro lime chicken

21 day anti inflammatory diet

Peanut butter in 21 day anti inflammatory diet

Day 19

Breakfast: Sprouted-grain toast with peanut butter

Lunch: Beef and apple kimchi salad

Snack: Dough balls stuffed with pumpkin

Dinner: Honey sesame seared salmon

Day 20

Breakfast: Scrambled eggs and spinach

Lunch: Quinoa salad and zucchini noodles

Snack: Avocado dill dip

Dinner: Lentil meatballs

Day 21

Breakfast: Cinnamon rolls oats

Lunch: Curried chickpea lettuce wraps

Snack: Roasted radishes

Dinner: Lemon herb salmon and zucchini

Advantages of the 21-Day Anti Inflammatory Diet

Decreases Inflammation

As the name suggests, this diet lessens chronic inflammation and disease risk. In addition, the proposed food groups all comprise substances such as antioxidants that help reduce inflammation.

Many Recipes

Since the anti-inflammatory diet is very renowned, multiple compliant recipes are in existence, giving you plenty of versatility when it comes to preparing meals.

Promotes Healthy Eating

Anti-inflammatory foods have minerals, vitamins, and other vital nutrients. In general, the diet offers a good balance of carbs, fats, and proteins.

In addition, it encourages you to take colorful foods such as berries, tomatoes, and yellow fruits.

Unrestrictive

The anti-inflammatory diet is easy to follow because there aren’t stringent meal plans or calorie-counting.

You’re free to adjust the diet to your liking so long as you stick to the anti-inflammatory food pyramid. You’re free to drink alcohol and eat out sometimes.

21 Day Anti Inflammatory Diet Plan

21 Day Anti Inflammatory Diet Plan – First Week

Disadvantages of the 21-Day Anti Inflammatory Diet

Contains Allergens

The anti-inflammatory diet highlights numerous foods that have allergens.

These include fish, grains, nuts, and soy. As such, some people who have allergies and are sensitive to some foods may find it hard to follow the anti-inflammatory diet.

Pricey

The anti-inflammatory diet can be pricey because of its prominence on food quality.

The cost of grass-fed and high-quality organic food can quickly get high. Some experts recommend staying away from specific fruits and vegetables unless they’re organic.

However, since there aren’t any studies to back this claim, it’s completely okay to get your fruits and vegetables from where it’s affordable and convenient for you.

Nutrient Deficiencies

While there aren’t any popular dangers connected to the anti-inflammatory diet, some suggestions on this regimen, such as restricting the consumption of dairy foods, can lead to a deficiency in calcium and vitamin D.

Final Thought

To sum it all up, the 21-day anti-inflammatory diet is an easy way to fight chronic inflammation as well as some of the most popular health conditions that can accelerate it.

By reducing the consumption of anti-inflammatory foods, your body will be able to fight these conditions by increasing your body’s resistance to an inflammatory response.

Printable 21 Day Anti Inflammatory Diet (PDF)

Day 1
Breakfast: Oatmeal with cherries and coconut shavings
Lunch: Tuna salad and green beans
Snack: Roasted cashews
Dinner: Broccoli and grilled chicken
Day 2
Breakfast: Oat flour porridge topped with flax seeds
Lunch: Mixed green salad and pumpkin soup
Snack: Carrots with nut dip
Dinner: Egg curry and potatoes
Day 3
Breakfast: Avocado toast and scrambled eggs
Lunch: Chicken salad and quinoa
Snack: Low-fat Greek yogurt with chia seeds
Dinner: Grilled salmon and roasted vegetables
Day 4
Breakfast: Mango and banana smoothie
Lunch: Avocado salad and spinach
Snack: Baked eggs in tomato sauce and spinach
Dinner: Brussels sprouts and Mediterranean chicken
Day 5
Breakfast: Strawberry smoothie
Lunch: Slow-cooked turkey
Snack: Low-fat Greek yogurt and strawberries
Dinner: Chickpea curry
Day 6
Breakfast: Mango and turmeric smoothie
Lunch: Baked tilapia and steamed vegetables
Snack: Dried walnuts
Dinner: Lemon chicken with spinach
Day 7
Breakfast: Matcha berry smoothie
Lunch: Greek salad and hummus
Snack: One pear
Dinner: Tilapia and roasted potatoes
Day 8
Breakfast: Raspberry-kefir power smoothie
Lunch: Mediterranean chicken and quinoa
Snack: One apple
Dinner: Roasted fish and vegetables
Day 9
Breakfast: Egg salad avocado toast
Lunch: Skillet chicken and kale
Snack: Dry-roasted and unsalted almonds
Dinner: Charred shrimp
Day 10
Breakfast: Oven-baked crepes
Lunch: Salmon salad
Snack: Half a cup of raspberries
Dinner: Coconut chickpea curry
Day 11
Breakfast: Blueberry smoothie
Lunch: Brussels sprouts and crunchy chickpeas
Snack: One cup of low-fat Greek yogurt
Dinner: Chicken and potato salad casserole
Day 12
Breakfast: Coconut flour pancakes
Lunch: Chili and garlic cauliflower risotto
Snack: Garlic plantain chips
Dinner: Slow-cooked chicken soup
Day 13
Breakfast: Golden milk overnight oats
Lunch: Avocado egg salad
Snack: Rosemary roasted almond
Dinner: Brown rice and shrimp
Day 14
Breakfast: Turmeric smoothie
Lunch: Italian chopped salad
Snack: Avocado dill dip
Dinner: Cilantro lime chicken
Day 15
Breakfast: Chocolate and chia pudding
Lunch: Salmon Ceviche
Snack: Creamy avocado and cucumber rolls
Dinner: Garlic and onion soup
Day 16
Breakfast: Blueberry and buckwheat oats
Lunch: Broccoli soup and coconut milk
Snack: Roasted almonds
Dinner: Crispy rhubarb lemon chicken
Day 17
Breakfast: Coconut flour pancakes
Lunch: Potato lentil salad
Snack: Lime and chili-infused cucumbers
Dinner: Roasted chicken with pineapple salsa
Day 18
Breakfast: Almond and chia pudding
Lunch: Vegetable turmeric soup
Snack: Pomegranate salsa
Dinner: Cilantro lime chicken
Day 19
Breakfast: Sprouted-grain toast with peanut butter
Lunch: Beef and apple kimchi salad
Snack: Dough balls stuffed with pumpkin
Dinner: Honey sesame seared salmon
Day 20
Breakfast: Scrambled eggs and spinach
Lunch: Quinoa salad and zucchini noodles
Snack: Avocado dill dip
Dinner: Lentil meatballs
Day 21
Breakfast: Cinnamon rolls oats
Lunch: Curried chickpea lettuce wraps
Snack: roasted radishes
Dinner: Lemon herb salmon and zucchini

See Also

Anti Inflammatory Diet Food List

Anti Inflammatory Mediterranean Diet Plan

21 Day 1200 Calorie Meal Plan

21 Day Keto Challenge

21 Day Sugar Detox Meal Plan

Sugar Detox Recipes

21 Day Beachbody Meal Plan

Vertical Diet Meal Plan with Food List

Foods That Burn Belly Fat