2 Week Anti-Inflammatory Meal Plan – Breakfast, Lunch, and Dinner Recipes

Looking for some great anti-inflammatory meal plans that are not just eating vegetables all day? Look no further. I’ve compiled some delicious and simple recipes from the best food bloggers around, so your two-week diet never gets dull and can fit YOUR specific body’s needs.

What’s the fastest way to reduce chronic inflammation in the body?

As a woman in her 30’s who suffers from Lyme’s disease, I know how important it is to keep inflammation down in my body to feel better. Whether you suffer from an autoimmune disease like rheumatoid arthritis, lupus, MS, or something like diabetes or heart disease, inflammation is inflammation. A person’s body, whatever disease or ailment they have, will feel better when its inflammation is at a minimum. 

But here’s the thing. It’s a challenge to figure out WHY your body is inflamed, what foods you’re reacting or allergic to, and how to keep your gut healthy so it can better digest the food you love and gather up all the nutrients your body requires. When your gut isn’t healthy, it leaks toxins into your blood, as well as keeps your body from absorbing the vitamins and minerals it needs. 

So what’s the fastest way to reduce inflammation? 

I’ve personally been on a journey the past three years to reduce inflammation in my body with a full functional doctor, and I can’t tell you how much better I feel when I eat foods that are right for my body. 

One diet doesn’t fit every single person. And believe it or not, reducing inflammation in your body has MORE to do with your gut health than a fad diet.

If your gut is functioning properly, it can help your body eliminate the toxins from your food, and help your body overall. 

If you’re looking for an affordable way to figure out what foods you’re allergic to so you can do an elimination diet, check out the at-home food allergy test kit from EverlyWell.

Symptoms of an inflamed body

I can always tell when my body needs to be deflated — when my hands and arms begin to ache and swell, when I feel tired, lethargic, and like I can’t get through the day without drinking an entire pot of coffee.

This is my body’s way of telling me I need to eat better and be conscious of what I put in my body, mostly because my gut health is off.

That being said, I’m not a dieter OR a doctor. But I AM someone who suffers from chronic inflammation if I don’t eat healthily, and an advocate for eating smarter to aid inflammation — sometimes our minds need a reminder, so our bodies tell us. There’s nothing wrong with giving yourself a stricter food intake so your body can reset, and you can start feeling better.

I went through this whole healing process without medication. I am not saying this is right for you, I’m simply speaking from personal experience. Even though I still have some rough days, I can see a BIG difference in when I treat my body right and implement certain healthy habits that enable me to heal. 

Here are some common symptoms that your body might be displayed when your body is inflamed. 

  • Water retention
  • Redness
  • A swollen joint that may be warm to the touch
  • Joint pain
  • Joint stiffness
  • Fever
  • Chills
  • Fatigue/loss of energy
  • Headaches
  • Loss of appetite
  • Muscle stiffness

My personal story with eating an anti-inflammatory diet

Three years ago, my body went through something strange. I would wake up some mornings with a high fever, achy body, chills, and could barely move. It would last a few days, then completely disappear. I ended up seeing dozens of doctors only to be told that I had Lyme’s disease, an autoimmune disease, thyroid disease, nothing at all, or that it was all in my head. It was the most frustrating experience of my life. For one year, I struggled to find the answers.

I finally decided to see a naturopath who practiced full functional medicine and I ended up using herbs and an elimination diet to get my gut health back on track. 

We did an extensive and EXPENSIVE test to see whether or not my body displayed any antibodies for any of the five borrelia bacteria found in people with Lyme’s disease. I ended up testing positive.

That being said, the protocol for healing was the same as if I had anything else — get my body to its optimum function so it’s healthy enough to fight off bacteria, viruses, imbalances, etc. 

After spending thousands of dollars, my body healed with an elimination diet, taking care of the various parasites, healing my gut, and continuing to eat healthily. I am SO grateful for the experience and the expert advice I received to heal my body with foods and herbs. 

Get the at-home food allergy test kit to avoid spending LOTS of money.

I can now manage it by understanding what foods irritate my gut, and how to get back on track if I am feeling inflamed again, without spending a ton of money.

That’s where this anti-inflammatory diet comes in.

If you think of an anti-inflammatory diet that way — giving your body what it needs — then your mind can accept it, instead of rebelling against some diet fad.

I have conjured up some delicious and easy recipes for breakfast, lunch, dinner, and snacks from the best food bloggers around for you to make a meal plan.

If there is an ingredient in the recipe you KNOW bothers you or you’re allergic to, then simply replace it with something else. 

An anti-inflammatory diet doesn’t mean you have to eat vegetables all day. In fact, some vegetables can be part of the problem. 

What might be anti-inflammatory for you is not for someone else

Here’s the thing about an anti-inflammatory diet. Not everybody is the same, so what might be anti-inflammatory for you, may not be for someone else.

I would strongly suggest that you take a food allergy test either online or through a holistic doctor. When I did this, I was able to eliminate the foods that were causing inflammation in my body. For me, even some healthy foods like celery, avocado, beans, and chicken were causing inflammation.

Think of it this way: When your overall digestive and gut health is operating the way it should, you won’t react to healthy foods anymore — or food in general! One of the main causes of food allergies is when your gut health is not properly functioning, causing food to irritate your body. But when you can digest food the right way, you’ll be able to eat the foods you love without problems.

So as you’re looking through these recipes, you might find that some of the ingredients aren’t anti-inflammatory to your needs. So simply swap out that ingredient for something else!

I know for me, I don’t eat store-bought tomatoes. I don’t trust them due to the chemicals they apply to ripen them off the vine. But I WILL eat them in season, and from a local organic farm, or I will grow them myself in direct sunlight. So if the recipe calls for tomatoes, and they bother you, then replace them with something you can tolerate.

What are the worst foods for inflammation?

You will want to figure out what foods are causing YOUR body to inflame. Like I said earlier, there were many foods that are considered healthy that were causing me issues. After I healed my gut, I was able to implement them back in one by one. But there are some I still can’t eat, like almonds and peas, as well as caffeinated coffee. 

If you’re looking for an incredible decaf coffee option that is organic, mold-free, and non-toxic, check out Fabula! Seriously the BEST tasting decaf coffee. My husband drinks the caffeinated version as well. They offer a great deal for your first order. Coffee is my love language when I wake up in the morning — I didn’t want to stop drinking it altogether, so I switched to decaf. 

Some of the WORST foods for inflammation might seem a bit obvious, but again, it’s important you get a food allergy test to see what’s bothering YOUR body the most. 

  • Sugar from unnatural forms
  • Artificial Trans Fats
  • Vegetable and seed oils (unless from a trustworthy source) omega-6 0ils. Recommended intaking more omega-3s to balance out your omega ratios. 
  • Refined Carbohydrates
  • Excessive Alcohol 
  • Processed Meat
  • Any foods you’re allergic to (mostly eggs, soy, gluten, dairy, corn)

Common Anti-inflammatory Foods

Make sure you take the allergy test I mentioned to figure out what foods you’re sensitive to. Remember, some foods that are considered very healthy can be causing your body inflammation.

  • Kale
  • Berries
  • Celery
  • Bone Broth
  • Cinnamon
  • Extra Virgin Olive Oil 
  • Moringa Oil
  • Green Tea
  • Beets
  • Fatty Fish
  • Red Onion
  • Turmeric
  • Ginger
  • Cherries
  • Curcumin
  • Leafy Greens
  • Garlic
  • Broccoli
  • Cauliflower
  • Brussel Sprouts
  • Cabbage
  • Sweet Potato
  • Potatoes
  • Some nuts and seeds (walnuts and pumpkin seeds)
  • Oatmeal and other whole grains

Anti-inflammatory supplements and vitamins

  • Vitamin C
  • Vitamin D
  • Bromelain
  • Omega-3’s Fatty Fish Oils
  • Resveratrol – antioxidant found in grapes, blueberries, and other fruits with purple skin, peanut butter, red wine, and dark chocolate.
  • Spirulina
  • Green Tea Extract
  • Prebiotics and Probiotics
  • Matcha
  • Moringa Tea

Grocery planning and shopping list

If you want to buy groceries to plan your entire week, then check all the recipes out for that week, and make sure you have all the ingredients.

These recipes are uncomplicated and will leave your belly AND taste buds happy. No reason to starve yourself on the anti-inflammatory diet. The food you will be eating doesn’t need to be calorie counted, or monitored, as they are full of vitamins, causing that bloat to go.

If you want to learn more about the anti-inflammatory diet, check out The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health

It will go in-depth about what the diet is, what foods you should and shouldn’t eat, as well as a 4-week meal plan.

Here are the recipes that will help you feel better in no time.

14 Day Anti-inflammatory Meal Plan – Two Weeks Worth of Healthy and Easy Recipes

Anti-Inflammatory Meal Ideas for Breakfast

Week One

Week Two

Anti-Inflammatory Meal Ideas for Lunch

Week One

Week Two

Anti-Inflammatory Meal Ideas for Dinner

Week One

Week Two

Snacks Ideas

Trader Joe’s has a great selection for these options! Remember that dehydrated veggies and fruit maintain 90% of nutrients compared to any other form of preservation. 

I just found out you can use the Instapot Air Fryer Lid for those of you who want to DIY dehydrate!

  • Roasted Chick Peas | Skinny Taste
  • Goji Berries with Nuts
  • Apples with nut butter
  • Plantain Chips
  • Homemade sweet potatoes fries
  • Homemade Kale Chips
  • Veggie’s and Homemade Dip
  • Freeze Dried Fruits
Author

Hillary Gruener is a wife, mother, writer, and musician. If she's not at her desk writing content on family life, she's adventuring the world with her husband and two boys.

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