Printable Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Overview

The Mediterranean diet has been accepted as one of the healthiest regimens globally. It’s filled with some of the top anti-inflammatory foods.

Studies have rated this diet as the closest thing to an anti-inflammatory diet thanks to its prominence on plenty of avocados, chia seeds, fruits and vegetables, herbs and spices, lean protein, and whole grains.

These vigorous wholesome foods provide antioxidants, minerals, and vitamins that help boost your immune system and prevent inflammation.

While inflammation is a characteristic element of everyday life, it shields the body from foreign components and facilitates healing from damage.

However, when inflammation accelerates and becomes chronic, the issues begin.

Some illnesses such as arthritis, cancer, diabetes, and heart disease are linked to inflammation.

But the good news is the Mediterranean diet can help alleviate inflammation as well as ward off those chronic issues associated with it.

This plan is set as 1,200 calories per day to promote healthy weight loss of about 1 to 2 pounds per week, but you can bump it up to 1500 – 2000 calories per day, depending on your needs.

Why is the Mediterranean Anti-Inflammatory Diet Vital?

The inflammatory response is a typical body function and, in some cases, not something you necessarily want to limit.

For instance, when you get a cut, inflammatory cytokines are conveyed to the injured area to help accelerate healing.

This is why the injury area turns red and swollen; this is good inflammation. Exercising also promotes inflammation to help support the body’s breakdown and build-up of muscle.

However, the body can suffer from bad inflammation and chronic inflammation at times. Inflammation is a vital component of chronic illnesses, but you can alter it by having a diet composed of anti-inflammatory foods.

An anti-inflammatory diet is based on restricting your body’s exposure to foreign antigens while boosting the consumption of vital nutrients, especially those with anti-inflammatory effects.

What Can You Eat on the Mediterranean Anti-Inflammatory Diet?

Berries

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Berries

Berries have antioxidants called anthocyanins which can boost immunity, lessen inflammation, and the risk of heart disease.

Studies have shown overweight adults who tool strawberries had significantly lower levels of certain inflammation pointers allied to heart disease.

Some of the most common kinds of berries include:

  1. Blackberries
  2. Blueberries
  3. Raspberries
  4. Strawberries

Extra Virgin Olive Oil

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Extra Virgin Olive Oil

Research has shown that extra virgin olive oil can help lessen the risk of illnesses such as cancer, cardiovascular disease, diabetes, and heart disease caused by inflammation.

A study focused on the impact of the anti-inflammatory diet on people following it shows that those who tool 50 ml of olive oil per day had decreased inflammatory markers.

Another study issued older people at risk of heart disease 60 ml of olive oil per day; this lowered the risk of heart attack among these individuals by 30%.

Keep in mind that extra virgin oil has more anti-inflammatory benefits compared to refined olive oil because refined olive oil is diluted with other oils that aren’t as good.

Fatty Fish

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Fatty Fish

Fatty fish has plenty of long-chain omega-3 fatty acids. These kinds of fatty acids assist in lessening inflammation. Some common kinds of fatty fish include:

  1. Herring
  2. Mackerel
  3. Salmon
  4. Trout
  5. Tuna

Research has revealed that taking these types of fatty acids lessens diabetes, heart and kidney disease, and metabolic syndrome.

Studies have also proven consuming salmon can help reduce CRP (C – reactive protein). High CRP levels in the blood are an indicator of inflammation.

Tomatoes

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Tomatoes

Tomatoes are a potent source of lycopene, a compound that can decrease inflammation.

Studies show that subjects who took tomato juice considerably decreased inflammation markers. Tomatoes also have plenty of other minerals and nutrients, such as potassium.

Vegetables

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – Vegetables

All kinds of veggies can help lessen inflammation, with leafy vegetables being the most potent.

  1. Avocadoes: comprise carotenoids and tocopherols. One study revealed that people who ate hamburgers with guacamole had fewer inflammatory markers.
  2. Bell Peppers: Have quercetin which comprises potent anti-inflammatory effects.
  3. Cruciferous veggies such as broccoli, cauliflower, and spinach have been associated with a lower risk of cancer and heart disease. For instance, broccoli has a high concentration of sulforaphane which helps decrease markers such as cytokines.
  4. Mushrooms: Have phenols that are vital in shielding against inflammatory markers.

What Shouldn’t You Eat on the Mediterranean Anti-Inflammatory Diet?

You should generally stay away from these foods when you are on the Mediterranean anti-inflammatory diet. You can treat yourself occasionally but don’t get used to consuming these foods on the regular. Some of them include:

  1. Fried foods: Deep-fried meat and donuts.
  2. Junk foods: French fries and potato chips.
  3. Processed meats: Bacon, brawn, ham, salami, and smokies.
  4. Refined carbs: biscuits, crackers, pasta, tortillas, and white bread.
  5. Sugary Beverages: Soda, sports drinks, and sweetened coffee or tea.
  6. Transfats: Margarine and palm oil.

7-Day Sample Meal Plan

Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan – 7-Day Sample Meal Plan

Day 1

  • Breakfast: Almond toast and goat cheese
  • Lunch: Green salad and pita bread
  • Snack: An apple
  • Dinner: Greek rice bowl with grilled chicken

Day 2

  • Breakfast: Cherry spinach smoothie
  • Lunch: Lemon pasta with shrimp
  • Snack: Savory date and pistachio bites
  • Dinner: Mediterranean chickpea and quinoa

Day 3

  • Breakfast: Almond toast and blackberries
  • Lunch: Mediterranean chickpea and quinoa
  • Snack: One cup of blueberries
  • Dinner: Greek meatballs
Anti Inflammatory Mediterranean Diet Plan

Anti Inflammatory Mediterranean Diet Plan

Day 4

  • Breakfast: Cherry spinach smoothie
  • Lunch: Greek meatballs
  • Snack: Savory date and pistachio bites
  • Dinner: White bean ragu with seared scallops

Day 5

  • Breakfast: Fresh turmeric smoothie bowl
  • Lunch: White bean ragu with seared scallops
  • Snack: Two clementines
  • Dinner: Salmon with creamy garlic dressing

Day 6

  • Breakfast: Sweet potato toast with blueberries and yogurt
  • Lunch: Mediterranean salmon with zoodles
  • Snack: Coconut chia pudding
  • Dinner: Spaghetti squash with chickpeas and spinach

Day 7

  • Breakfast: Fresh turmeric smoothie bowl
  • Lunch: Spaghetti squash with chickpeas and spinach
  • Snack: Two clementines
  • Dinner: Asparagus and lemon thyme sole

Final Thought

All in all, the anti-inflammatory impact of the Mediterranean diet might be one of its biggest benefits based on research.

The message being put across is that the Mediterranean anti-inflammatory diet is allied to less risk of dying from cancer or cardiovascular disease.

Printable Anti Inflammatory Mediterranean Diet Plan (PDF)

Day 1
Breakfast: Almond toast and goat cheese
Lunch: Green salad and pita bread
Snack: An apple
Dinner: Greek rice bowl with grilled chicken
Day 2
Breakfast: Cherry spinach smoothie
Lunch: Lemon pasta with shrimp
Snack: Savory date and pistachio bites
Dinner: Mediterranean chickpea and quinoa
Day 3
Breakfast: Almond toast and blackberries
Lunch: Mediterranean chickpea and quinoa
Snack: One cup of blueberries
Dinner: Greek meatballs
Day 4
Breakfast: Cherry spinach smoothie
Lunch: Greek meatballs
Snack: Savory date and pistachio bites
Dinner: White bean ragu with seared scallops
Day 5
Breakfast: Fresh turmeric smoothie bowl
Lunch: White bean ragu with seared scallops
Snack: Two clementines
Dinner: Salmon with creamy garlic dressing
Day 6
Breakfast: Sweet potato toast with blueberries and yogurt
Lunch: Mediterranean salmon with zoodles
Snack: Coconut chia pudding
Dinner: Spaghetti squash with chickpeas and spinach
Day 7
Breakfast: Fresh turmeric smoothie bowl
Lunch: Spaghetti squash with chickpeas and spinach
Snack: Two clementines
Dinner: Asparagus and lemon thyme sole

See Also

Mediterranean Diet Lunch Ideas

30 Day Mediterranean Meal Plan

Mediterranean Diet Plan for Beginners

Mediterranean Diet Shopping List

Mediterranean Diet vs Keto Diet