The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (9 page)

WEEK
1

MONDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Roasted Vegetable Soup (see
here
)
Dinner:
Chicken Breast with Cherry Sauce (see
here
)
TUESDAY

Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Salmon Baked with Leeks and Fennel (see
here
)
WEDNESDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Mediterranean Chopped Salad (see
here
)
Dinner:
Trout with Sweet-and-Sour Chard (see
here
)
THURSDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Brussels Sprout Slaw (see
here
)
Dinner:
Sesame, Broccoli, Carrot, and Chicken Stir-Fry (see
here
)
FRIDAY

Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Pumpkin Soup with Fried Sage (see
here
)
Dinner:
Coconut Chicken (see
here
)
SATURDAY

Breakfast:
Cucumber and Smoked-Salmon Lettuce Wraps (see
here
)
Lunch:
Turmeric Chicken Salad (see
here
)
Dinner:
Garlic-Mustard Lamb Chops (see
here
)
SUNDAY

Breakfast:
Easy Turkey Breakfast Sausage (see
here
)
Lunch:
Pumpkin Soup with Fried Sage (leftovers)
Dinner:
Sea Bass Baked with Tomatoes, Olives, and Capers (see
here
)

SUGGESTED SNACKS

Half an avocado with sea salt

Apple with 2 tablespoons of almond butter

Pear with ½ cup of hazelnuts

Mashed Avocado with Jicama Slices (see
here
)

Celery with ¼ cup of almond butter

Mini Snack Muffins (see
here
)

Chocolate-Cherry Clusters (see
here
)

WEEK
2

MONDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (see
here
)
Dinner:
Coconut Chicken (leftovers)

TUESDAY

Breakfast:
Easy Turkey Breakfast Sausage (see
here
)
Lunch:
Mediterranean Chopped Salad (see
here
)
Dinner:
Coconut Curry–Butternut Squash Soup (see
here
)
WEDNESDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Fennel, Leek, and Pear Soup (leftovers)
Dinner:
Salmon with Basil Gremolata (see
here
)
THURSDAY

Breakfast:
Chia Breakfast Pudding (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Spice-Rubbed Chicken (see
here
)
FRIDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Coconut Curry–Butternut Squash Soup (see
here
)
Dinner:
Chicken Skewers with Mint Sauce (see
here
)
SATURDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Chicken Lettuce Wraps (see
here
)
Dinner:
Mediterranean Fish Stew (see
here
)
SUNDAY

Breakfast:
Coconut Pancakes (see
here
)
Lunch:
Chicken Thighs with Sweet Potatoes (see
here
)
Dinner:
Mediterranean Fish Stew (leftovers)

SUGGESTED SNACKS

Celery with ¼ cup of almond butter

5 olives and cucumber slices

Apple with ½ cup of almonds

1 ounce bittersweet chocolate with ½ cup of hazelnuts

1 ounce sliced turkey with jicama sticks

Chicken Fingers with Honey-Mustard-Sesame Sauce (see
here
)

Smoked Trout and Mango Wraps (see
here
)

WEEK
3

MONDAY

Breakfast:
Eat-Your-Vegetables Smoothie (see
here
)
Lunch:
Chicken Thighs with Sweet Potatoes (leftovers)
Dinner:
Sole with Vegetables in Foil Packets (see
here
)
TUESDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Lamb Stew (see
here
)
WEDNESDAY

Breakfast:
Green Apple Smoothie (see
here
)
Lunch:
Turmeric Chicken Salad (see
here
)
Dinner:
Swordfish with Pineapple and Cilantro (see
here
)
THURSDAY

Breakfast:
Cucumber and Smoked-Salmon Lettuce Wraps (see
here
)
Lunch:
Lamb Stew (leftovers)

Dinner:
Mediterranean Chopped Salad (see
here
)
FRIDAY

Breakfast:
Chai Smoothie (see
here
)
Lunch:
Roasted Vegetable Soup (see
here
)
Dinner:
Salmon Cakes with Mango Salsa (see
here
)
SATURDAY

Breakfast:
Easy Turkey Breakfast Sausage (see
here
)
Lunch:
Sliced Apple, Beet, and Celery Salad (see
here
)
Dinner:
Sesame-Tuna Skewers (see
here
)
SUNDAY

Breakfast:
Sweet Potato Hash (see
here
)
Lunch:
Braised Bok Choy with Shiitake Mushrooms (see
here
)
Dinner:
Garlic-Mustard Lamb Chops (see
here
)

SUGGESTED SNACKS

1 ounce smoked salmon and cucumber slices

Chicken Fingers with Honey-Mustard-Sesame Sauce (leftovers)

Jicama and mango wedges

Apple with 2 tablespoons of almond butter

5 olives with cucumber slices

Celery with 2 tablespoons of almond butter

Mini Snack Muffins (see
here
)

WEEK
4

MONDAY

Breakfast:
Protein Powerhouse Smoothie (see
here
)
Lunch:
Mushrooms in Broth (see
here
)
Dinner:
Chicken Thighs with Sweet Potatoes (see
here
)
TUESDAY

Breakfast:
Sweet Potato Hash (leftovers)

Lunch:
Turmeric Chicken Salad (see
here
)
Dinner:
Oven-Roasted Cod with Mushrooms (see
here
)
WEDNESDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Chicken Thighs with Sweet Potatoes (leftovers)
Dinner:
Baked Spice Salmon Steaks (see
here
)
THURSDAY

Breakfast:
Easy Turkey Breakfast Sausage (leftovers)
Lunch:
Coconut Curry–Butternut Squash Soup (see
here
)
Dinner:
Salmon Baked with Leeks and Fennel (see
here
)
FRIDAY

Breakfast:
One-for-All Smoothie (see
here
)
Lunch:
Chicken Lettuce Wrap (see
here
)
Dinner:
Lamb Stew (see
here
)
SATURDAY

Breakfast:
Coconut Pancakes (see
here
)
Lunch:
Spice-Rubbed Chicken (see
here
)
Dinner:
Coconut Curry–Butternut Squash Soup (leftovers)
SUNDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Spice-Rubbed Chicken (leftovers)

Dinner:
Pecan-Crusted Trout (see
here
)

SUGGESTED SNACKS

Half an avocado with sea salt

Celery with ¼ cup of almond butter

Pear with ½ cup of hazelnuts

1 ounce smoked salmon with cucumber slices

Mashed Avocado with Jicama Slices (see
here
)

Smoked Trout and Mango Wraps (see
here
)

Mini Snack Muffins (leftovers)

Don’t be fooled into thinking an anti-inflammatory Mediterranean diet is full of pasta, wine, and cheese—it definitely is not. This Action Plan is for anyone who thoroughly enjoys plant-based foods, but likewise enjoys the occasional animal product. It’s high in protein, fiber, and heathy fat, and low in carbohydrates. If Mediterranean flavors aren’t your favorite, this plan is probably not for you. Try the Vegan, Paleo, or Time-Saving Plans instead.

WEEK
1

MONDAY

Breakfast:
Inflammation-Soothing Smoothie (see
here
)
Lunch:
Almost Caesar Salad (see
here
)
Dinner:
Salmon Baked with Leeks and Fennel (see
here
)
TUESDAY

Breakfast:
Herb Scramble with Sautéed Cherry Tomatoes (see
here
)
Lunch:
Salmon Baked with Leeks and Fennel (leftovers)
Dinner:
Chicken Chili with Beans (see
here
)
WEDNESDAY