21 Day Anti Inflammatory Diet (Printable)

21 Day Anti Inflammatory Diet – 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.

While most of these conditions are connected to genetics, growing foods are proven to lessen inflammation and sticking to a healthy lifestyle such as exercising regularly, getting enough sleep, quitting smoking, and reducing stress plays a vital role in decreasing inflammation.

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 high consumption of healthy fats and seafood such as salmon.

The anti-inflammatory diet limits 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 Meal Plan

21 Day Anti Inflammatory Diet

21 Day Anti Inflammatory Diet

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

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

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

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

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

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

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.

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 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

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