ANTI-INFLAMMATORY MEAL PLAN (WEEKEND EDITION)
![A simple weekend anti-inflammatory meal plan! This is a two-day reset to reduce inflammation by adding more anti-inflammatory foods like fresh vegetables and fish into our diet and leaving out inflammatory foods like red meat, sugar and oils. This healthy meal plan is a great start to the anti-inflammatory diet.](https://www.beautybites.org/wp-content/uploads/2020/01/Anti-Inflammatory-Meal-Plan-1-400x400.png)
WHY ANTI-INFLAMMATORY?
I’ve talked about inflammation and what you can do to prevent it from increasing chronically over time. This year I really want to speak more about it, because it’s affecting most of us and there are actually some things we can do about it.
By now it should be no secret that chronic low-grade inflammation is linked to major chronic diseases including cardiovascular disease, cancer, and neurodegenerative diseases like Alzheimer’s. It also increases with aging overall. So yes, inflammation is coming after us one day or another. But that day can be much later in the future when you take the right steps.
A huge step in the right direction is adopting a predominantly anti-inflammatory diet long-term by eating more anti-inflammatory foods, avoiding inflammatory foods, and last but not least: avoiding overeating.
ANTI-INFLAMMATORY DIET FOODS
So what can you eat on an anti-inflammatory diet? Well, anti-inflammatory foods are rich in polyphenols, omega-3 fatty acids and have a low glycemic index. I’m not talking low-carb or keto foods, we’re talking about low glycemic foods which include things like chickpeas, sweet potatoes, carrots – all foods you won’t see on a keto diet list. So anti-inflammatory foods are vegetables and fruit, fish, herbs, spices, nuts, seeds, legumes and whole grains. You can find a list explaining more here and here.
INFLAMMATORY FOODS
On the other side, we have the inflammatory foods – foods that are best avoided. These foods have a high glycemic index, are high in saturated fats and omega-6 fatty acids. This list also includes highly processed foods. Examples are red meat, butter, sugar, white flour, white rice, peanuts, yellow cheese and most types of oils (exception: avocado oil, flaxseed oil, olive oil and coconut oil).
![The best green smoothie ever! This healthy breakfast recipe is made with spinach, banana, ginger and a few other easy to find fruits and vegetables! It will help detox your body and make you feel great. Drinking this healthy smoothie daily can also help with weight loss and reducing chronic inflammation, because it contains a number of anti-inflammatory and fat-burning foods. | www.beautybites.org](https://www.beautybites.org/wp-content/uploads/2018/10/20120101_045609.jpg)
LUNCH AND DINNER
![Curried chickpea lettuce wraps with avocado sauce](https://www.beautybites.org/wp-content/uploads/2016/09/20160906_154951-e1475006628897.jpg)
![Mediterranean Salmon Bowl - a healthy dinner idea that is easy, full of flavor, super satisfying and ready in less than 30 minutes! This healthy salmon recipe comes with a meal prep option and can easily be made keto and low carb by using low-carb zucchini hummus (recipe provided). | clean eating dinner recipe](https://www.beautybites.org/wp-content/uploads/2019/03/20120105_073258.jpg)
SIDES
![Tasty & healthy low carb salad recipe you need to try!](https://www.beautybites.org/wp-content/uploads/2017/07/20170614_163304-1.jpg)
Avocado Arugula Salad. You can use this absolutely delicious salad as a side dish for both of the main meals. Or if you need something in between – this is a great option. For a night-shade free option, sadly, leave out the tomatoes and peppers.
SNACKS
Everyone’s different and has different dietary requirements depending on our age, sex and weight. So, what I want to say: if you’re feeling hungry 1. drink some water (we wanna stay hydrated) and 2. eat something – a snack. It’s amazing what a handful of nuts and an apple can do. So whenever you need it – keep it simple. Get some walnuts, cashews or almonds, buy some fruit like apples, strawberries or tangerines – these are all easy to take on the go and delicious. You don’t need to eat celery with almond butter on it, you don’t need to buy all kinds of bars…Keep it simple.
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