Trying an anti-inflammatory diet meal plan can help reduce or prevent low-grade inflammation that may cause the onset of several major diseases. Check out this list of anti-inflammatory diet recipes you can try at home.
13 Recipes for Your Anti-inflammatory Diet Meal Plan
Anti-inflammatory Diet Meal Plan Definition: A diet that consists of prebiotics, fiber, omega-3 fatty acids, and antioxidants
1. Steel-Cut Oats with Kefir and Berries
This easy but delicious recipe contains nutritious fruits that have natural anti-inflammatory effects to keep you healthy:
- Raspberries contain fiber and antioxidants that help lower the markers of inflammation caused by diabetes, cancer, and cardiovascular disease.
- Blueberries contain antioxidants to help decrease the inflammation caused by high blood pressure and high cholesterol levels. The vitamin C found in blueberries can help boost your immune system.
- 1 cup of steel-cut oats
- 3 cups of water
- A pinch of salt
- A handful of almonds
- Unsweetened kefir
- Sweeteners such as stevia or sugar
Step 1: Toast the Oats
Pour the oats into a small saucepan and place over medium-to-high heat to toast them. Be sure to stir or shake the pan often for 2-3 minutes.
Step 2: Tenderize the Oat
Pour some water into the toasted oats and turn the heat down to simmer. Cook for 25 minutes or less depending on how tender you want it.
Step 3: Add the Toppings
Add blueberries, raspberries, kefir, and almonds to the oats. You can also add sweetener and salt for flavoring.
2. Blueberry Buckwheat Pancakes
This recipe uses buckwheat that contains rutin, an antioxidant polyphenol, which may help reduce blood pressure, inflammation, and the risk of developing chronic illnesses.
- 1 cup of buckwheat flour
- 2 eggs
- 1 tsp vanilla
- 2 Tbsp maple syrup
- 2 Tbsp coconut oil
- 1 tsp baking powder
- A pinch of salt
- 1 cup of unsweetened almond milk
- 100 g blueberries
- Coconut oil
Step 1: Process the Ingredients
Put every ingredient except blueberries and almond milk into the food processor and blitz them until mixed.
Step 2: Blend the Mixture with Almond Milk
Slowly add the cup of almond milk to the mixture and blend until you have a smooth but runny mixture.
Step 3: Add the Blueberries
Pour the mixture in a jug and add the blueberries and stir.
Step 4: Heat the Pancakes
Heat the coconut oil in the pan on medium-to-low heat. Pour enough of the mixture into the pan till you have the pancake size you want.
Step 5: Cook the Pancakes
Cook until the little bubbles form in the center and then flip. Cook for another 30 seconds, until golden brown.
Add blueberries and maple syrup.
3. Scrambled Eggs with Turmeric
This dish contains a wealth of delicious ingredients with anti-inflammatory properties, great for you anti-inflammatory meal plan:
- Eggs contain strong carotenoids, along with zeaxanthin and lutein that are both good for your vision and have anti-inflammatory properties. Try buying organic or pasture-raised because they have high levels of omega-3 fatty acids.
- Turmeric contains the chemical compound curcumin that has potent anti-inflammatory effects. Curcumin is also a strong antioxidant that can prevent cell damage and cancer.
- Chia seeds contain omega-3 fatty acids that are natural anti-inflammatory compounds.
- Olive oil has the fatty acid oleic that is known to have anti-inflammatory properties and may even help prevent cancer.
- Spinach contains lutein and omega-3 fatty acids, both of which can help reduce inflammation caused by asthma.
- 3 organic eggs
- 1 tsp grated turmeric
- 1 tsp chia seeds
- 2 Tbsp coconut milk
- A pinch of salt
- 2 tsp olive oil
- 100 g baby spinach leaves
- 1 Tbsp pesto
Step 1: Whisk the Eggs
Crack the egg on a bowl. Add the chia seeds, turmeric, a pinch of salt, and coconut milk and whisk.
Step 2: Saute the Spinach
Pour the teaspoon of olive oil into a pan and turn the stove to a low-to-medium heat. Saute the spinach gently in the pan for 30 seconds until it wilts.
Remove from pan.
Step 3: Cook the Egg
Heat the teaspoon of olive oil in a pan over medium heat. Pour the seasoned egg mixture into the pan and stir gently until the eggs become creamy.
Add the wilted spinach and pesto. Serve.
4. Smoked Salmon + Poached Eggs on Toast
This meal is great for people who do brunch as it can fill you up to continue your day with healthy ingredients packed with incredible nutrients:
- Salmon contains omega-3 fatty acids EPA and DHA that all have anti-inflammatory qualities, which may help prevent diabetes and heart disease.
- Avocados are great ingredients for an anti-inflammation diet because they’re abundant in good fats and phytosterols, and vitamins E and C.
Phytosterols Definition: A group of cholesterol-related molecules present in cell membranes of plants
- 2 slices of bread
- 1/4 cup mashed avocados
- ¼ tsp fresh squeezed lemon juice
- A pinch of kosher salt and black pepper
- 1 g smoked salmon
- 2 eggs
- A splash of Kikkoman soy sauce
- 1 Tbsp sliced scallions
Step 1: Poach the Anti-inflammatory Diet Eggs
Fill a pan with at least 5 cm of water and simmer it over the stove. Do not add salt because it may cause the egg white to break.
Stir the water gently.
Gently pour the egg into the whirlpool and cook it for 3-4 minutes. Get the egg out with a slotted spoon and set it on a kitchen towel or paper towel to drain it.
Step 2: Mix the Ingredients
Pour the smashed avocado, lemon juice, and salt in a bowl and mix them well. Toast the bread and spread the mixture on both sides.
Carefully add the poached egg on top.
Step 3: Add Flavoring
Splash it with a little Kikkoman soy sauce and garnish with pepper and scallions.
5. Kale Pineapple Smoothie
This healthy and energy-boosting smoothie is a perfect drink for breakfast along with your other anti-inflammatory dishes. It has two nutritious ingredients with amazing health benefits:
- Kale contains vitamin K, omega-3 fatty acids, and carotenoids, which act as antioxidants that can help lower inflammation.
- Pineapples contain a protein-digesting enzyme called bromelain that helps reduce inflammation caused by sinusitis and injury.
- 2 cups chopped kale leaves with the stems removed
- ¾ cup unsweetened vanilla almond milk
- 1 frozen banana
- ¼ cup plain non-fat Greek yogurt
- ¼ cup frozen pineapple pieces
- 2 Tbsp peanut butter
- 1 tsp honey
Put all the ingredients in the blender and blend them well. Add more milk to achieve your desired consistency.
6. Foolproof Spinach and Feta Frittata
You can substitute spinach with any type of anti-inflammatory veggie in this recipe. It also has common anti-inflammatory spices that may help lower inflammation:
- Onions contain a flavonoid called quercetin that inhibits inflammation caused by leukotrienes, histamines, and prostaglandins from osteoarthritis and rheumatoid arthritis.
- Garlic may help inhibit the production of pro-inflammatory cytokines.
- 1 tsp olive oil
- ½ small onion
- 1 tsp garlic
- 250 g baby spinach
- 4 eggs
- ½ cup crumbled feta cheese
- Salt and pepper
Step 1: Cook the Onion
Preheat the pan to medium-to-high heat. Cook the onion until it starts to brown.
Then, add the spinach and toss it till it wilts. Remove them from the heat to cool.
Step 2: Cook the Eggs
Beat the eggs in a bowl. Add the spinach, onion, and feta.
Fry over medium heat. Stir gently until they start to set.
Take it out while still runny.
Step 3: Bake the Frittata
Put the frying pan in a hot oven for two to three minutes. Bake the frittata until golden and set.
Use a fork to check. Serve.
7. Curried Shrimp and Vegetables
This shrimp and vegetable stew will keep you warm and healthy at the same time. It also contains ingredients you need to fight inflammation:
- Shrimps contain lutein and antioxidants that help inhibit the onset of inflammation.
- Cauliflower is a cruciferous vegetable that contains sulforaphane, a natural antioxidant with potent anti-inflammatory effects.
- 3 Tbsp butter
- 1 sliced onion
- 453 g shrimp with the tails removed
- 1 cup coconut milk
- 1-3 tsp curry powder
- 1 bag frozen cauliflower
Step 1: Saute the Onion
Melt the butter in the pan. Add the onion and cook until soft.
Step 2: Steam the Cauliflower
Steam the cauliflower until tender.
Step 3: Combine the Ingredients
Mix the curry powder and coconut milk with the onion. Simmer.
Then, add the shrimp. Cook for another 5 minutes.
Serve with cauliflower and salt and pepper on top.
8. Mediterranean Tuna and Spinach Salad
The ingredients in this salad will are not just anti-inflammatory but also nutrient-densed:
- Sesame oil found in tahini is considered anti-bacterial and anti-inflammatory.
- Parsley contains an abundance of flavonoids known as apigenin that is a natural antioxidant.
- Tuna is known for its omega-3 fatty acids.
- Oranges contain vitamin C that is a natural antioxidant that fights off free radicals.
- 1 ½ Tbsp tahini
- 1 ½ Tbsp lemon juice
- Drained tuna
- 1 ½ Tbsp water
- 2 Tbsp feta cheese
- 1 medium orange, peeled or sliced
- 2 Tbsp parsley
- 2 cups baby spinach
Whisk lemon juice, tahini, and water in a bowl. Then, add tuna, parsley, and feta.
Add two cups of spinach with oranges.
9. Matcha Green Tea Latte
Green tea is a healthy drink you can always include in your anti-inflammatory diet meal plan.
- 1 tsp matcha tea powder
- 1 cup low-fat milk
- ¼ cup boiling water
- 1 tsp honey
Step 1: Blend the Matcha Tea Powder
Blend the matcha tea powder with boiling water in a blender until it becomes foamy.
Step 2: Heat the Milk
Heat the milk with honey until almost boiled.
Step 3: Combine
Whisk together until frothy. Serve in a mug.
10. Cherry Coconut Porridge
Here’s another recipe that will warm you up this holiday season with delicious anti-inflammatory ingredients:
- Cherries are rich in vitamin C and polyphenols that both have antioxidant and anti-inflammatory properties.
- Coconut, especially its oil, has antipyretic, analgesic, and anti-inflammatory effects.
- Maple syrup
- Dark chocolate shavings
- Cherries, frozen or fresh
- Coconut shavings
- A small amount of Stevia
- 3 Tbsp raw cacao
- 3-4 cups coconut milk drink
- 4 Tbsp chia seeds
- 1.5 cups oats
Step 1: Combine Ingredients
In a saucepan, mix Stevia, cacao, coconut milk, chia seeds, and oats together. Bring to a boil over medium heat and then simmer until oats are cooked.
Step 2: Top Porridge with the Other Ingredients
Pour the porridge into a bowl and top with dark chocolate, cherries, and coconut shavings. Add maple syrup to taste.
11. Turkey and Quinoa Stuffed Bell Peppers
Stuffed peppers in a dish are classic, but this dish gives it a modern touch by stuffing quinoa and orange, yellow, or red peppers for a sweeter flavor. These ingredients are what makes this recipe a great addition to your anti-inflammatory diet meal plan:
- Quinoa is rich in plant-based protein, fiber, and polyunsaturated fats with plenty of anti-inflammatory phytochemicals.
- Bell peppers have antioxidants like quercetin, which has a potent anti-inflammatory property.
- 1 cup dry quinoa
- 2 tsp minced garlic
- 1 cup chicken broth
- 1 cup tomato sauce
- 1/4 c diced sweet onion
- 1 cup chopped fresh spinach
- 1 cup diced mushrooms
- 3 large yellow peppers
- 1.5 lb extra lean ground turkey
- Cheese of choice (optional)
Step 1: Cook Quinoa
Cook quinoa in a saucepan as per label or around 15 minutes.
Step 2: Saute Vegetables
Saute vegetables in a separate pan with a small amount of olive oil or butter. Add garlic and turkey to the pan after 5 minutes.
Cook over medium heat. If the turkey is almost cooked, add half of the chicken broth and tomato sauce.
Let is simmer until fully cooked.
Step 3: Prepare the Peppers
Preheat oven at 400 degrees Fahrenheit. Wash the peppers, open them in half, and remove seeds.
Spray baking pan with a cooking spray before placing the peppers.
Step 4: Put Quinoa on the Peppers
Once quinoa is ready, combine it with the vegetables and turkey and mix them well. Stuff each pepper slice on the pan with the mixture.
Top it with enough cheese but don’t place too much as it can get messy in the oven.
Step 5: Bake the Peppers
Cover the pan with the peppers using a foil and bake at 400 degrees Fahrenheit for 30-35 minutes. Serve.
12. Gluten-Free Crepes
Crepes make a meal special because you can add the filling of your choice. In this recipe, you may try bananas or strawberries.
- Strawberries contain a class of flavonoids called anthocyanins with antioxidant and anti-inflammatory properties.
- Half a cup of a mixture of strawberry slices and honey
- 1 Tbsp coconut oil (for pan)
- 2 Tbsp coconut oil, melted
- 1 cup gluten-free flour
- 1-2 Tbsp agave nectar
- 1/4 cup tsp salt
- 1/2 cup water
- 1/2 cup nut milk
- 1 tsp gluten-free vanilla
- 2 eggs
Step 1: Melt Coconut Oil
Melt coconut oil in a saucepan over low heat.
Step 2: Combine Base Ingredients
Whisk agave nectar, salt, water, nut milk, vanilla, and eggs in a bowl until combined. Add flour gradually and whisk until combined.
Step 3: Mix All the Ingredients Together
Remove oil from heat, pour it into the mixture with eggs, and then combine until smooth.
Step 4: Cook the Batter
Heat coconut oil in a pan over medium heat.
Scoop the batter, around 1/3 cup, and pour it onto the griddle. Swirl the pan in a circular motion to shape the crepe.
Cook it for 2 minutes until light brown and then flip the crepe to cook the other side. Cook the remaining batter following the same steps.
Step 5: Add Filling
Once the crepe is ready, place the strawberry with honey on one side of the round crepe and then roll it. You can top it with your favorite cream to add more flavor.
13. Lemon Herb Salmon and Zucchini
Steaming this salmon recipe is a good way to lock in flavor, minerals, vitamins, and moisture of its ingredients:
- Zucchini is rich in vitamins C and A which are essential for fighting inflammation and for your overall health.
- Lemon is a citrus fruit rich in vitamin C.
- 2 Tbsp chopped fresh parsley
- 4 5-ounce salmon filets
- Ground black pepper
- Kosher salt
- 1/4 tsp dried rosemary
- 1/4 tsp dried thyme
- 1/2 tsp dried oregano
- 1/2 tsp dried dill
- 2 cloves garlic, minced
- 1 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 2 Tbsp brown sugar
- 4 zucchini, chopped
- 2 Tbsp olive oil
Step 1: Prepare the Baking Sheet
Preheat oven at 400 degrees Fahrenheit and put some oil on the baking sheet.
Step 2: Mix the Ingredients
Whisk together rosemary, thyme, oregano, dill, garlic, Dijon mustard, lemon juice, and brown sugar. Sprinkle with pepper and salt to taste and set aside.
Step 3: Cook Salmon and Zucchini
Arrange each zucchini on the baking sheet, drizzle the oil on each, and season with pepper and salt.
Place each salmon filet in the sheet and brush each with the herb mixture.
Place the baking sheet in the oven and cook for about 16-18 minutes. Cooking time may vary on the thickness of the fish.
Serve and garnish with parsley.
We’ve prepared a checklist on what to look for on your next trip to the grocery store:
Having an anti-inflammatory diet meal plan may help manage chronic inflammation. For a professionally crafted diet plan for your condition, consult a dietitian or nutritionist.
What recipes have you tried in your anti-inflammatory diet meal plan? Tell us in the comments section below!
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Editor’s Note: This post was originally published on January 15, 2019, and has been updated for quality and relevancy.