The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (8 page)

8.
Don’t give up.
If you’re not used to cooking, it may seem daunting, tedious, or difficult at first. Cooking improves with practice. As the weeks pass, you’ll get into a groove and become faster and more efficient. As your symptoms improve, you’ll feel more energetic and motivated to continue, as well.

Each Action Plan is anti-inflammatory, immune boosting, digestive supporting, and delicious. So, which to choose? Read on for each plan’s overview to help you decide.

A diet high in plant-based protein, complex carbohydrates, fiber, and healthy fats, this Action Plan is great for vegetarians or vegans. If you want to increase your plant consumption and explore plant-based recipes, this is a great way to start. However, for anyone who cannot tolerate beans, legumes, or grains, this is not the plan for you. Likewise, meat lovers be forewarned: you may not be fully satisfied.

WEEK
1

MONDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (see
here
)
Dinner:
Mushroom Risotto (see
here
)
TUESDAY

Breakfast:
Coconut Rice with Berries (see
here
)
Lunch:
Brussels Sprout Slaw (see
here
)
Dinner:
Quinoa-Broccolini Sauté (see
here
)
WEDNESDAY

Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (leftovers)
Dinner:
Hummus Burgers (see
here
), with sliced tomatoes and cucumbers
THURSDAY

Breakfast:
Overnight Muesli (see
here
)
Lunch:
Mushroom Risotto (leftovers)

Dinner:
Lentil, Vegetable, and Fruit Bowl (see
here
)
FRIDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Sweet Potato and Rice Soup (see
here
)
Dinner:
One-Pot Tomato Basil Pasta (see
here
)
SATURDAY

Breakfast:
Mushroom “Frittata” (see
here
), with melon wedges
Lunch:
One-Pot Tomato Basil Pasta (leftovers)
Dinner:
Savory Zucchini Patties (see
here
), with Sliced Apple, Beet, and Celery Salad (see
here
)
SUNDAY

Breakfast:
Buckwheat Waffles (see
here
)
Lunch:
Sliced Apple, Beet, and Celery Salad (leftovers) with White Bean Dip (see
here
), and vegetable sticks
Dinner:
Butternut Squash and Spinach Gratin with Lentils (see
here
)

SUGGESTED SNACKS

Celery and ¼ cup of almond butter

Fruit and 8 ounces plain nondairy yogurt

Jicama and mango wedges

Half an avocado sprinkled with sea salt

Apple and ½ cup of almonds

Chocolate-Avocado Mousse with Sea Salt (see
here
)

Crunchy-Spicy Chickpeas (see
here
)

WEEK
2

MONDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Mushroom “Frittata” (leftovers)

Dinner:
Soba Noodle Soup with Spinach (see
here
)
TUESDAY

Breakfast:
Buckwheat Waffles (leftovers)

Lunch:
Savory Zucchini Patties (leftovers)

Dinner:
Butternut Squash and Spinach Gratin with Lentils (leftovers)
WEDNESDAY

Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Hummus Burgers (leftovers), with half an avocado with sea salt
Dinner:
Coconut Curry–Butternut Squash Soup (see
here
)
THURSDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Soba Noodle Soup with Spinach (leftovers)
Dinner:
Buddha Bowl (see
here
)
FRIDAY

Breakfast:
Spicy Quinoa (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (leftovers)
Dinner:
Zucchini Stuffed with White Beans and Olives (see
here
)
SATURDAY

Breakfast:
Buckwheat Crêpes with Berries (see
here
)
Lunch:
Avocado and Mango Salad (see
here
)
Dinner:
Broccoli and Lentil Stew (see
here
)
SUNDAY

Breakfast:
Sweet Potato Hash (see
here
)
Lunch:
Roasted Vegetable Soup (see
here
)
Dinner:
Mediterranean Chopped Salad (see
here
)

SUGGESTED SNACKS

Chocolate-Avocado Mousse with Sea Salt (see
here
)

Crunchy-Spicy Chickpeas (see
here
)

Jicama and mango wedges

Celery with ¼ cup of almond butter

Mashed Avocado with Jicama Slices (see
here
)

Chocolate-Cherry Clusters (see
here
)

Chia Breakfast Pudding (see
here
)

WEEK
3

MONDAY

Breakfast:
Buckwheat Crêpes with Berries (leftovers)
Lunch:
Zucchini Stuffed with White Beans and Olives (leftovers)
Dinner:
Roasted Vegetable Soup (leftovers)

TUESDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Broccoli and Lentil Stew (see
here
)
Dinner:
Buckwheat Noodle Pad Thai (see
here
)
WEDNESDAY

Breakfast:
Buckwheat Waffles (leftovers)

Lunch:
Quinoa and Roasted Asparagus Salad (see
here
)
Dinner:
Winter Squash and Kasha Stew (see
here
)
THURSDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Mango and Black Bean Stew (see
here
)
FRIDAY

Breakfast:
Overnight Muesli (see
here
)
Lunch:
Veggie Soft Tacos (see
here
)
Dinner:
Buckwheat Noodle Pad Thai (leftovers)
SATURDAY

Breakfast:
Buckwheat Waffles (see
here
)
Lunch:
Winter Squash and Kasha Stew (leftovers)
Dinner:
Roasted Broccoli and Cashews (see
here
)
SUNDAY

Breakfast:
Mushroom “Frittata” (see
here
)
Lunch:
Quinoa-Broccolini Sauté (see
here
)
Dinner:
Mediterranean Chopped Salad (see
here
)

SUGGESTED SNACKS

Half an avocado with sea salt

Celery and ¼ cup of almond butter

Pear and ½ cup of almonds

Carrot sticks and ¼ cup of hummus

¼ cup Green Olive Tapenade (see
here
), with cucumber slices

Chocolate-Avocado Mousse with Sea Salt (see
here
)

Blueberry Crisp (see
here
)

WEEK
4

MONDAY

Breakfast:
Coconut Rice with Berries (see
here
)
Lunch:
Mediterranean Chopped Salad (leftovers)
Dinner:
Roasted Sweet Potatoes and Pineapple (see
here
)
TUESDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Mushroom “Frittata” (leftovers)

Dinner:
Lentil and Carrot Soup with Ginger (see
here
)
WEDNESDAY

Breakfast:
Buckwheat Waffles (leftovers)

Lunch:
Brussels Sprout Slaw (see
here
)
Dinner:
Buddha Bowl (see
here
)
THURSDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Roasted Sweet Potatoes and Pineapple (leftovers)
Dinner:
Roasted Cauliflower with Almond Sauce (see
here
)
FRIDAY

Breakfast:
Overnight Muesli (see
here
)
Lunch:
Lentil and Carrot Soup with Ginger (leftovers)
Dinner:
Mushroom Risotto (see
here
)
SATURDAY

Breakfast:
Spicy Quinoa (see
here
)
Lunch:
Roasted Vegetable Soup (see
here
)
Dinner:
Butternut Squash and Spinach Gratin with Lentils (see
here
)
SUNDAY

Breakfast:
Buckwheat Crêpes with Berries (see
here
)
Lunch:
Butternut Squash and Spinach Grain with Lentils (leftovers)
Dinner:
Mushrooms in Broth (see
here
), and Green Beans with Crispy Shallots (see
here
)

SUGGESTED SNACKS

Half an avocado with sea salt

Jicama and mango wedges

Celery and ¼ cup of hummus

Endive leaves with ¼ cup of Green Olive Tapenade (see
here
)

Chocolate-Avocado Mousse with Sea Salt (see
here
)

Blueberry Crisp (see
here
)

Mini Snack Muffins (see
here
)

This is a high-protein, healthy fat, fiber, and low-carbohydrate diet good for those who enjoy meat and eggs. If you don’t tolerate some animal products well, or if you love grains, this Action Plan may not be your cup of tea. And because the animal products should be organic and pasture raised, it can be expensive on a restrictive budget.