Authors: Dorothy Calimeris,Sondi Bruner
The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (11 page)
SATURDAY
Breakfast:
Cucumber and Smoked-Salmon Lettuce Wraps (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Lentil-Lamb Ragu (see
here
)
SUNDAY
Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
White Bean and Tuna Salad (leftovers)
Dinner:
Coconut Chicken (see
here
)
SUGGESTED SNACKS
Celery with 2 tablespoons of almond butter
Fruit and 8 ounces plain nondairy yogurt
Jicama and mango wedges
Half an avocado with sea salt
Apple and ½ cup of almonds
Chocolate-Avocado Mousse with Sea Salt (see
here
)
Chocolate-Cherry Clusters (see
here
)
WEEK
2
MONDAY
Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Avocado and Mango Salad (see
here
)
Dinner:
Coconut Chicken (leftovers)
TUESDAY
Breakfast:
Spicy Quinoa (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (see
here
)
Dinner:
White Bean and Tuna Salad (see
here
)
WEDNESDAY
Breakfast:
Chai Smoothie (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (leftovers)
Dinner:
One-Pot Tomato Basil Pasta (see
here
)
THURSDAY
Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Brussels Sprout Slaw (see
here
)
Dinner:
One-Pot Tomato Basil Pasta (leftovers)
FRIDAY
Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
White Bean and Tuna Salad (leftovers)
Dinner:
Mediterranean Chopped Salad (see
here
)
SATURDAY
Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Sliced Apple, Beet, and Celery Salad (see
here
)
Dinner:
Winter Squash and Kasha Stew (see
here
)
SUNDAY
Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Chicken Chili with Beans (see
here
)
SUGGESTED SNACKS
5 olives and cucumber slices
Carrot sticks with ¼ cup of hummus
Jicama and mango wedges
Fruit and 8 ounces plain nondairy yogurt
1 ounce smoked salmon and cucumbers
Chocolate-Avocado Mousse with Sea Salt (see
here
)
Chocolate-Cherry Clusters (see
here
)
WEEK
3
MONDAY
Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Winter Squash and Kasha Stew (leftovers)
Dinner:
One-Pot Tomato Basil Pasta (see
here
)
TUESDAY
Breakfast:
Warm Chia-Berry Nondairy Yogurt (see
here
)
Lunch:
Chicken Chili with Beans (leftovers)
Dinner:
One-Pot Tomato Basil Pasta (leftovers)
WEDNESDAY
Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Sliced Apple, Beet, and Celery Salad (see
here
)
Dinner:
Coconut Chicken (see
here
)
THURSDAY
Breakfast:
Overnight Muesli (see
here
)
Lunch:
Coconut Chicken (leftovers)
Dinner:
Mediterranean Chopped Salad (see
here
)
FRIDAY
Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Avocado and Mango Salad (see
here
)
Dinner:
White Bean and Tuna Salad (see
here
)
SATURDAY
Breakfast:
Cucumber and Smoked-Salmon Lettuce Wraps (see
here
)
Lunch:
White Bean and Tuna Salad (leftovers)
Dinner:
Lamb Stew (see
here
)
SUNDAY
Breakfast:
Chai Smoothie (see
here
)
Lunch:
Lamb Stew (leftovers)
Dinner:
Mediterranean Chopped Salad (see
here
)
SUGGESTED SNACKS
Carrot Sticks with ¼ cup of hummus
Pear with ½ cup of hazelnuts
1 ounce smoked salmon with cucumber slices
Celery with 2 tablespoons of almond butter
Half an avocado with sea salt
1 ounce bittersweet chocolate with ½ cup of hazelnuts
Kale Pesto (see
here
), with vegetables
WEEK
4
MONDAY
Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Brussels Sprout Slaw (see
here
)
Dinner:
Winter Squash and Kasha Stew (see
here
)
TUESDAY
Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Mediterranean Chopped Salad (see
here
)
Dinner:
Winter Squash and Kasha Stew (leftovers)
WEDNESDAY
Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Chicken Curry (see
here
)
THURSDAY
Breakfast:
Spicy Quinoa (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Chicken Chili with Beans (see
here
)
FRIDAY
Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Chicken Chili with Beans (leftovers)
Dinner:
Brussels Sprout Slaw (see
here
)
SATURDAY
Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Chicken with Brown Rice and Snow Peas (see
here
)
Dinner:
White Bean and Tuna Salad (see
here
)
SUNDAY
Breakfast:
Chai Smoothie (see
here
)
Lunch:
Avocado and Mango Salad (see
here
)
Dinner:
Chicken with Brown Rice and Snow Peas (leftovers)
SUGGESTED SNACKS
Cucumber-Yogurt Dip (see
here
), with vegetables
Celery with ¼ cup of almond butter
Carrot sticks with ¼ cup of hummus
5 olives with cucumber slices
Apple with 2 tablespoons of almond butter
1 ounce bittersweet chocolate with ½ cup of hazelnuts
Jicama and mango wedges
The best way to succeed with your anti-inflammatory Action Plan is to create an environment for success. Get rid of foods that cause inflammation; you may crave them in the early stages, but if they are not readily available, you’re less likely to indulge. Stock your pantry with staples that help you prepare delicious, healing meals.
As with any meal plan, bland does not have to be on the menu. There are myriad herbs, spices, oils, sweeteners, and a variety of condiments that can be used to keep your meals flavorful and satisfying. Here are some tasty suggestions to get yourself on the road to better health.
DRIED HERBS AND SPICES
Cardamom, ground Chipotle powder Cinnamon, ground Coriander, ground Cumin, ground Curry powder Garlic powder | Ginger, ground Mustard powder Nutmeg, ground Onion powder Oregano Peppercorns, black and white | Rosemary Sage Sea salt Sumac Turmeric |
GLUTEN-FREE FLOURS Almond meal or flour Coconut flour Brown rice or white rice flour | CANNED AND JARRED FOODS Chicken broth, low-sodium Coconut milk, full-fat Vegetable broth |
OIL, VINEGAR, AND CONDIMENTS Aminos, coconut Mustard, Dijon (no added sugar) Oil, coconut Oil, extra-virgin olive Vinegar, apple cider Vinegar, balsamic | NONDAIRY MILK Almond milk, unsweetened Coconut milk, unsweetened Rice milk, unsweetened SWEETENERS Honey, raw Maple syrup OTHER ITEMS Baking powder Baking soda Vanilla extract |
The recipes in this book are easily adaptable to address any food allergies, sensitivities, or intolerances. Pay attention to what your body tells you about a specific food, as eating it can lead to irritation and inflammation. Here are some simple swaps you can implement as you prepare meals:
Instead of eggs:
Mix 1 tablespoon ground flaxseed or chia seeds with 4 tablespoons warm water. Stir, and let the mixture thicken for a few minutes.
Instead of tree nuts:
Swap seeds such as sunflower, pumpkin, flaxseed, hemp, or chia. In most cases, you’ll be able to swap these in a 1:1 ratio. You’ll get a similar crunchy texture as you would from tree nuts.
Instead of shellfish:
Opt for salmon, herring, trout, halibut, anchovies, sardines, or mackerel.