Six Week Anti-Inflammatory Meal Plan (2024)

Hi, friends!

I’m so excited to release a new dairy-free version of my very popular anti-inflammatory meal plan available in my instant download section! As the description states below, this meal plan was created specifically for a physical therapy clinic I worked with a couple of years back. It focuses on adding anti-inflammatory foods to your diet, meanwhile removing inflammatory ones.

When it was originally developed, the goalof this plan was to help support those in physical therapy who were recovering from surgery or were prepping for surgery. So, in addition to inflammation-fighting meals, there is plenty of protein to help the body repair and recover. Remember, ample protein helps energize you, keeps steady blood sugar levels, and helps you feel fuller for longer.

Below is a little bit more about the original six-week meal plan and the dairy-free version, available now!

A MEAL PLAN DESIGNED TO DECREASE INFLAMMATION IN THE BODY.

Inflammation is a natural part of our immune response. But things like processed food and stress can cause it to run rampant through the body and wreak havoc. As a result, inflammation is often to blame for headaches, low energy, poor digestion, and even more serious health conditions like arthritis, cancer, heart disease, and obesity. Both meal plans are free from inflammation-promoting foods such as refined carbohydrates, refined sugar, additives, preservatives, artificial sweeteners, alcohol, and poor-quality/highly-processed fats. While removing these ingredients from your diet will help naturally lower inflammation levels by stopping the promotion of it, adding to your meal plan is also important.

Six Week Anti-Inflammatory Meal Plan (3)

This meal plan I created for ortho rehab patients I was working with so it is also full of powerful plant-based inflammation-fighting whole foods like antioxidant and phytonutrient-rich veggies, fruits, whole grains, spices such as turmeric, and healthy omega-3s.You’ll also get plenty of lean protein sources to help keep you feel full and help your body recover and repair adequately. I highly suggest purchasing high-quality meat, poultry, and dairy while following this meal plan. Organic, 100% grass-fed/pasture-centered, wild-caught options are the best case for decreasing inflammation.

The meal plan includes five days of breakfast, lunch, dinners, and snacks for each of the six weeks. Snacks vary depending on the meals, but there are usually 1-2 snacks per day each week. It is intended for you to eat leftovers on the weekends or enjoy meals out with friends and family. Remember, results can be obtained when you are consistent just 80-90% of the time with your diet. On the other hand, tryingto be strict 100% of the time usually leads to burnout, weight regain, and a lack of adherence to the overall program. Each week starts with a full grocery list and a prep guide to help keep you on track! Serves one person for breakfast, lunch, and snacks. Serves two people for dinner. The meal plan can be scaled to fit as many servings as you want for an additional fee of $3.00. Just click the custom servings drop-down on the product page.

Who is this Six Week Anti-Inflammatory Meal Plan For?

This six-week meal plan is for you if you want to:

Lower inflammation levels in the body.
Would like to decrease symptoms associated with inflammation, including pain, fatigue, headaches, and more.
Clean up your diet after all the summer fun, holidays, or any other time you got off track
Love delicious tasting, easy to cook recipes.
Want to kick-start your healthy eating without sacrificing flavor.
Want to add more nutrient-dense foods to your diets.
Would like to lose weight (if needed) the healthy way (aka without starving yourself or damaging your metabolism)**

** Weekly meal plans are set to 1500-1700 calories, an appropriate level for most people to lose weight. The plan focuses on higher healthy anti-inflammatory fats and lean proteins, fewer carbohydrates. The plan can be modified to fit your calorie and macronutrient needs by selecting that option from the dropdown on the product page.

Why Is This Plan Anti-Inflammatory? Shouldn’t I Avoid More Foods?

Anti-inflammatory is a strong buzzword, but it’s thrown around a lot with minimal research backing. Diets such as AIP, Paleo, Vegan, and even the Mediterranean Diet omit large food groups such as grains, beans, dairy, meat, and more in the name of fighting inflammation. In reality, even though these diets may be appropriate and even helpful to some people, the majority of people will lower their inflammation levels simply increasing their consumption of plant foods overall while simultaneously removing research-backed inflammatory foods from their diets such as refined sugars and flours, unhealthy oils, additives, preservatives, and other irritants. Therefore, the original plan does not remove whole food groups but instead is an all-inclusive meal plan. I recently created the dairy-free version upon popular request because so many people have issues with dairy outside of inflammation, such as lactose intolerance (which means they lack the enzyme required to digest milk sugar.) Dairy can also be inflammatory to certain conditions for certain people, it’s one of the few things I recommend pulling out of your diet without testing.

If you think you might have food sensitivities contributing to your inflammation levels, I suggest considering food sensitivity testing.Otherwise, I don’t recommend removing whole food groups from your diet.

Also, in addition to changing the types of foods you eat, keep in mind that simply losing 10% of your overall body weight (if you are overweight) can significantly impact inflammation levels.