Plant based foods and fish arranged on a plate

Anti Inflammatory Recipes and Tips from a Dietitian

Inflammation is a natural response by our body’s immune system to protect against injury and infection. However, when inflammation becomes chronic, it can lead to a range of health issues, including heart disease, diabetes, arthritis, and even cancer. This is where the anti-inflammatory diet comes into play. In this article, we’ll explore what the anti-inflammatory diet is, who should consider following it, and why meal planning is a valuable tool for those aiming to embrace this dietary approach.

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Understanding the Anti-Inflammatory Diet

What is the Anti-Inflammatory Diet?

The anti-inflammatory diet is not a rigid set of rules but rather a dietary pattern focused on consuming foods that can help reduce chronic inflammation in the body. It emphasizes whole, nutrient-rich foods while avoiding or limiting processed and inflammatory-promoting foods.

Key components of the anti-inflammatory diet include:

Fruits and Vegetables 

Rich in antioxidants, vitamins, and minerals, fruits and vegetables play a central role in reducing inflammation. They provide essential phytonutrients that help combat oxidative stress, a major driver of chronic inflammation.

Whole Grains

Whole grains like brown rice, quinoa, and oats are high in fiber and have a lower glycemic index, which helps stabilize blood sugar levels and reduce inflammation.

Healthy Fats

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, and sardines), flaxseeds, and walnuts, have potent anti-inflammatory properties. Olive oil is another healthy fat that is a staple of the Mediterranean version of the anti-inflammatory diet.

Lean Protein

Including sources of lean protein like poultry, tofu, legumes, and beans can provide essential amino acids without the inflammatory impact of red and processed meats.

Nuts and Seeds

These are packed with healthy fats, fiber, and antioxidants, making them excellent choices for an anti-inflammatory diet.

Herbs and Spices

Turmeric, ginger, garlic, and cinnamon are examples of spices with potent anti-inflammatory compounds. They can be incorporated into meals to enhance flavor while reducing inflammation.

Fermented Foods

Foods like yogurt, kefir, and sauerkraut contain probiotics that support gut health, which plays a significant role in regulating inflammation.

Foods to Avoid on an Anti-Inflammatory Diet

To fully embrace the anti-inflammatory diet, it’s important to reduce or eliminate foods that promote inflammation. These include:

Highly Processed Foods 

Packaged chips and cookies, frozen dinners and pizzas, hot dogs, candy, meal replacement shakes meant for weight loss, sweetened breakfast cereals, instant soups, margarine

Sugary Beverages 

Soda, energy drinks, sugary coffee drinks, fruit drinks, punch, packaged lemonades.

Processed Meats 

High consumption of red and processed meats is associated with increased inflammation and chronic diseases.

Refined Carbohydrates 

White bread, pastries, and sugary cereals are examples of refined carbohydrates that should be limited.

Trans Fats

Found in many fried and baked goods, trans fats are notorious for promoting inflammation and should be avoided.

Excessive Alcohol

Heavy alcohol consumption can lead to increased inflammation, so moderation is key.

Who Should Follow the Anti-Inflammatory Diet?

The anti-inflammatory diet is not limited to specific medical conditions or age groups; rather, it’s a dietary pattern that can benefit virtually anyone looking to optimize their health. However, it may be particularly helpful for the following groups:

Individuals with Chronic Inflammatory Conditions: Those dealing with conditions like rheumatoid arthritis, inflammatory bowel disease, or psoriasis may find relief and symptom management through an anti-inflammatory diet.

People at Risk of Heart Disease: Heart disease often involves chronic inflammation of the blood vessels. Following an anti-inflammatory diet can help reduce this risk.

Diabetics: Managing blood sugar levels is crucial for diabetics, and an anti-inflammatory diet can assist in this effort.

Overweight or Obese Individuals: Obesity is linked to chronic inflammation, so adopting an anti-inflammatory diet can be beneficial for weight management and overall health.

Aging Individuals: As we age, chronic inflammation can contribute to age-related diseases. An anti-inflammatory diet can support healthy aging and reduce the risk of age-related conditions.

The Importance of Meal Planning

Why Meal Planning Matters

Meal planning is a critical tool for successfully following an anti-inflammatory diet. Here are several reasons why it’s helpful:

Ensures Balanced Nutrition: Meal planning allows you to create well-rounded meals that include all the essential components of an anti-inflammatory diet – fruits, vegetables, whole grains, lean protein, and healthy fats. This ensures you receive a broad spectrum of nutrients that support inflammation reduction.

Reduces Impulse Eating: Planning your meals in advance helps you make mindful choices and reduces the temptation to grab unhealthy, inflammatory-promoting snacks or fast food when you’re hungry.

Saves Time and Money: Preparing a grocery list based on your meal plan allows you to shop efficiently, reducing food waste and saving money. Plus, having a plan simplifies meal preparation, potentially saving you time during busy weekdays.

Variety and Creativity: Meal planning encourages you to explore a diverse range of anti-inflammatory foods and recipes, preventing dietary monotony and keeping your meals interesting and flavorful.

Portion Control: Planning your meals in advance enables you to control portion sizes, which is important for weight management and overall health.

How to Start Meal Planning for an Anti-Inflammatory Diet

Meal planning can seem daunting, even for the most committed folks. If you’re interested in a done-for-you approach to meal planning to fight inflammation, I’ve got you covered. My Anti-Inflammatory Kick Starter includes 2 full-week meal plans, 3 recipes collections, with more than 65 recipes, and additional resources to help keep you track.  

Here are some practical steps to get started with meal planning for an anti-inflammatory diet:

Set Clear Goals: Determine your dietary goals, such as the number of anti-inflammatory meals per week or specific foods you want to incorporate more of.

Choose Balanced Recipes: Look for recipes that incorporate a variety of anti-inflammatory foods and flavors. Websites, cookbooks, and apps can be great resources for finding suitable recipes.

Create a Weekly Menu: Plan your meals for the week ahead, including breakfast, lunch, dinner, and snacks. Ensure that each meal includes anti-inflammatory ingredients.

Prepare a Grocery List: Based on your menu, create a detailed grocery list. Organize it by food categories to make shopping more efficient.

Batch Cooking: Consider batch cooking some components like grains, beans, or roasted vegetables in advance to save time during the week.

Stay Flexible: While it’s beneficial to plan your meals, it’s also essential to remain flexible. Life can be unpredictable, so be open to adjustments when needed.

Sample Day of Meals on an Anti-Inflammatory Diet

Here’s a sample day of meals planned for an anti-inflammatory diet:


Overnight oats made with rolled oats, almond milk, chia seeds, and topped with fresh berries, walnuts, and a drizzle of honey.


Spinach and kale salad with chickpeas, cherry tomatoes, cucumber, and a lemon-turmeric vinaigrette dressing.

A side of whole-grain quinoa.


Greek yogurt with a sprinkle of ground flaxseeds and a few slices of kiwi.


Baked salmon with a honey-mustard glaze and a side of steamed broccoli and quinoa.

A mixed greens salad with olive oil and balsamic vinegar.


A small handful of almonds and a cup of herbal tea.


The anti-inflammatory diet is a powerful tool for reducing chronic inflammation, promoting overall health, and preventing various chronic diseases. Whether you’re managing a specific condition or simply aiming to enhance your well-being, adopting an anti-inflammatory diet can be a valuable step in the right direction.

To succeed in following this dietary approach, meal planning is essential. It not only ensures that you’re consuming the right foods but also simplifies your grocery shopping, saves time and money, and adds variety to your meals. By making meal planning a regular part of your routine, you can make the anti-inflammatory diet a sustainable and enjoyable lifestyle choice. So, start planning, savor the flavors of wholesome foods, and embark on a journey toward better health and wellness.

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