The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (10 page)

Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Turmeric Chicken Salad (see
here
)
Dinner:
Trout with Sweet-and-Sour Chard (see
here
)
THURSDAY

Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Chicken Chili with Beans (leftovers)

Dinner:
One-Pot Tomato Basil Pasta (see
here
)
FRIDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Lentil, Vegetable, and Fruit Bowl (see
here
)
Dinner:
Mushroom Risotto (see
here
)
SATURDAY

Breakfast:
Buckwheat Waffles (see
here
)
Lunch:
One-Pot Tomato Basil Pasta (leftovers)
Dinner:
Chicken Thighs with Sweet Potatoes (see
here
)
SUNDAY

Breakfast:
Coconut Pancakes (see
here
)
Lunch:
Chicken Skewers with Mint Sauce (see
here
)
Dinner:
Garlic-Mustard Lamb Chops (see
here
)

SUGGESTED SNACKS

5 olives and cucumbers

Half an avocado with sea salt

Pear and ½ cup of walnuts

Celery and ¼ cup of hummus

Bunch of grapes and ½ cup of almonds

Chocolate-Cherry Clusters (see
here
)

Mini Snack Muffins (see
here
)

WEEK
2

MONDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Quinoa and Roasted Asparagus Salad (see
here
)
Dinner:
Oven-Roasted Cod with Mushrooms (see
here
)
TUESDAY

Breakfast:
Buckwheat Waffles (leftovers)

Lunch:
Chicken Thighs with Sweet Potatoes (leftovers)
Dinner:
Whitefish with Spice Rub (see
here
)
WEDNESDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (see
here
)
Dinner:
Hummus Burgers (see
here
), with sliced cucumbers, tomatoes, and avocado
THURSDAY

Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Buckwheat Noodle Pad Thai (see
here
)
Dinner:
Spice-Rubbed Chicken (see
here
)
FRIDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Lentil and Carrot Soup with Ginger (see
here
)
Dinner:
Sesame, Broccoli, Carrot, and Chicken Stir-Fry (see
here
)
SATURDAY

Breakfast:
Mushroom “Frittata” (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (leftovers)
Dinner:
Savory Zucchini Patties (see
here
)
SUNDAY

Breakfast:
Buckwheat Crêpes with Berries (see
here
), and goat cheese
Lunch:
Lentil, Vegetable, and Fruit Bowl (see
here
)
Dinner:
Lamb Stew (see
here
)

SUGGESTED SNACKS

Cucumber slices with 1 ounce of sheep’s milk feta cheese

Apple with 2 tablespoons of almond butter

Celery with ¼ cup of hummus

1 ounce bittersweet chocolate with ½ cup of hazelnuts

Smoked Turkey–Wrapped Zucchini Sticks (see
here
)

Chocolate-Cherry Clusters (see
here
)

Mini Snack Muffins (see
here
)

WEEK
3

MONDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Lamb Stew (leftovers)

Dinner:
Savory Zucchini Patties (leftovers)

TUESDAY

Breakfast:
Mushroom “Frittata” (leftovers)

Lunch:
Hummus Burgers (leftovers)

Dinner:
Mediterranean Fish Stew (see
here
)
WEDNESDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Turmeric Chicken Salad (see
here
)
Dinner:
Cod with Lentils and Vegetables (see
here
)
THURSDAY

Breakfast:
Buckwheat Crêpes with Berries (leftovers), and goat cheese
Lunch:
Cod with Lentils and Vegetables (leftovers)
Dinner:
Mushroom Risotto (see
here
)
FRIDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Mediterranean Chopped Salad (see
here
)
Dinner:
Lentil-Lamb Ragu (see
here
)
SATURDAY

Breakfast:
Spicy Quinoa (see
here
)
Lunch:
Mushroom Risotto (leftovers)

Dinner:
Salmon Cakes with Mango Salsa (see
here
)
SUNDAY

Breakfast:
Sweet Potato Hash (see
here
)
Lunch:
Lentil-Lamb Ragu (leftovers)

Dinner:
Sesame-Tuna Skewers (see
here
)

SUGGESTED SNACKS

Celery and ¼ cup of hummus

Sliced cucumbers and tomatoes with extra-virgin olive oil and sea salt

Half an avocado with sea salt

5 olives and 1 ounce of sheep’s milk feta cheese

Apple and 2 tablespoons of almond butter

Celery with ¼ cup of Green Olive Tapenade (see
here
)

Chocolate-Cherry Clusters (see
here
)

WEEK
4

MONDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Salmon Cakes with Mango Salsa (leftovers)
Dinner:
Chicken Breast with Cherry Sauce (see
here
)
TUESDAY

Breakfast:
Sweet Potato Hash (leftovers)

Lunch:
Soba Noodle Soup with Spinach (see
here
)
Dinner:
Pecan-Crusted Trout (see
here
)
WEDNESDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Chicken with Brown Rice and Snow Peas (see
here
)
THURSDAY

Breakfast:
Overnight Muesli (see
here
)
Lunch:
Winter Squash and Kasha Stew (see
here
)
Dinner:
Sea Bass Baked with Tomatoes, Olives, and Capers (see
here
)
FRIDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Soba Noodle Soup with Spinach (leftovers)
Dinner:
Coconut Chicken (see
here
)
SATURDAY

Breakfast:
Coconut Pancakes (see
here
)
Lunch:
Winter Squash and Kasha Stew (leftovers)
Dinner:
Salmon with Basil Gremolata (see
here
)
SUNDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Coconut Chicken (leftovers)

Dinner:
Chicken with Fennel and Zucchini (see
here
)

SUGGESTED SNACKS

Half an avocado with sea salt

Celery and ½ cup of Green Olive Tapenade (see
here
)

Apple with 2 tablespoons of almond butter

5 olives and 1 ounce of sheep’s milk feta cheese

1 ounce bittersweet chocolate and ¼ cup of hazelnuts

Chocolate-Cherry Clusters (see
here
)

Crunchy-Spicy Chickpeas (see
here
)

Variety is the spice of life, and this high-protein, high-fiber Action Plan, with moderate amounts of healthy fats and carbohydrates, offers plenty of it. It’s also the ideal plan for anyone who doesn’t want to spend a lot of time preparing meals—just 15 minutes or less.

However, there are a number of recipes in this plan that use ingredients that may be problematic for anyone with multiple food allergies or sensitivities. Scan the recipes thoroughly before deciding on this plan, or substitute other recipes if you don’t mind a bit more prep time.

WEEK
1

MONDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (see
here
)
Dinner:
Chicken Chili with Beans (see
here
)
TUESDAY

Breakfast:
Warm Chia-Berry Nondairy Yogurt (see
here
)
Lunch:
Mediterranean Chopped Salad (see
here
)
Dinner:
Chicken with Brown Rice and Snow Peas (see
here
)
WEDNESDAY

Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (leftovers)
Dinner:
Lamb Stew (see
here
)
THURSDAY

Breakfast:
Overnight Muesli (see
here
)
Lunch:
Chicken Chili with Beans (leftovers)

Dinner:
Avocado and Mango Salad (see
here
)
FRIDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
White Bean and Tuna Salad (see
here
)
Dinner:
Lamb Stew (leftovers)