Yahoo Lifestyle This 21-Day Anti-Inflammatory Diet Is the Exact Post-Holiday Reset Your Body Needs
Perhaps you also feel like you had too much to eat and drink during the holidays. A few weeks of going off the grid won't hurt, and food is more than fuel—it's part of our culture and social gatherings. However, getting back to eating nourishing foods can help you feel like your healthiest self. Following an anti-inflammatory meal plan can simplify choosing foods and kickstart healthy habits.
Why anti-inflammatory meals? Let's back up. While inflammation typically has a bad connotation, it's a natural process that helps us survive.
"Inflammation is your body's natural response to protect itself against harm," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend. "It activates the immune system when there’s an injury or infection. This helps signal the body to repair damaged tissue and fight harmful viruses and bacteria."
Short-lived inflammation is healthy and necessary. However, there's such a thing as too much of a good thing.
"Chronic inflammation, which may come from ongoing factors like obesity, smoking or autoimmune disorders and is not healthy or desired," Dr. Mohr says.
A 2019 Nature Medicine review linked chronic inflammation with an increased risk for diabetes, heart disease and arthritis.
Diet is one way to reduce chronic inflammation and boost your health. Registered dietitians dished on what to eat, including a whole 21-day anti-inflammatory diet plan.
Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
What Is the Anti-Inflammatory Diet Plan?
The basics: "An anti-inflammatory diet is one that minimizes or eliminates foods that exacerbate inflammation, which in turn may raise the risk of chronic disease," says Maria Keaveney, RD, a registered dietitian at Fay.
Annette Snyder, MS, RD, CSOWM, LD, a registered dietitian with Top Nutrition Coaching, says the anti-inflammatory diet plan closely mirrors the Mediterranean diet.
"Each day includes a variety of colorful plant foods, fiber and healthy fats," Snyder says. "What you won’t find: excess amounts of foods that can make inflammation worse, like refined grains, added sugars and highly-processed meats."
A 2021 Biomedicines review found that following an anti-inflammatory diet plan could increase a person's intake of healthy compounds, decrease disease risk and promote healthy aging.
Related: Kick Off Your Anti-Inflammatory Diet Journey With These 104 Mouthwatering Food Options
What Foods Are On the Anti-Inflammatory Meal Plan?
Like the Mediterranean diet, Snyder says anti-inflammatory meals and snacks are full of:
Fruits
Vegetables
Healthy fats
Plant-based proteins
Fish
Lean meats
Nuts and seeds
Some examples of foods you'll find on an anti-inflammatory meal plan include:
Tomatoes
Olive oil
Dark, leafy green veggies
Berries
Fatty fish like salmon
Almonds
Pistachios
Flax seeds
Chia seeds
Related: Love Prebiotic Soda? Registered Dietitians Are Begging You to Pay Attention to This One Thing
About the 21-Day Anti-Inflammatory Diet Plan
Below, you'll find ideas for full days of anti-inflammatory meals and snacks to take you from sun up to sundown.
While we've included nutritional information, different brands may vary. Be sure to check the nutrition labels and consult a doctor or dietitian for the best, most personalized insights on your own specific nutritional needs. If you need more calories in your diet, we've included some options to up your intake and support your goals.
Speaking of personalization, consider the plan below as suggestions, not commands. Feel free to mix and match meals and repeat days as you wish. You'll notice many RDs repeated ingredients and snack ideas to make meal planning more practical and accessible.
Related: 22 Best High-Fiber Breakfast Recipes
21-Day Anti-Inflammatory Diet Plan
Day 1 (Curated by Dr. Mohr)
Breakfast (300 calories)
Greek yogurt topped with honey and walnuts
Morning snack (100 calories)
1 large apple
Lunch (400 calories)
Quinoa with chickpeas, cucumbers, tomatoes, red onions and a lemon-tahini dressing
Afternoon snack (150 calories)
Carrot sticks with hummus
Dinner (500 calories)
Sheet-pan salmon
Broccoli
Totals: 1,450 calories, 90 grams of protein, 50 grams of fat, 130 grams of carbohydrates
If you want more: Add extra snacks, like a banana and mixed berries, while sipping a protein smoothie (350 calories) and whole-grain bread with almond butter (200 calories).
🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊
Day 2 (Curated by Dr. Mohr)
Breakfast (300 calories)
Oatmeal with sliced bananas and cinnamon
Morning snack (100 calories)
1 pear
Lunch (400 calories)
Turkey and avocado in a whole wheat tortilla
Afternoon snack (180 calories)
Almonds
Dinner (500 calories)
Chicken stir-fry with bell peppers and broccoli over brown rice
Totals: 1,480 calories, 100 grams of protein, 55 grams of fat, 135 grams of carbohydrates
If you want more: Greek yogurt with mixed nuts (320 calories) and dark or milk chocolate (200 calories) make excellent snacks or desserts.
Day 3 (Curated by Dr. Mohr)
Breakfast (300 calories)
Scrambled eggs with spinach and mushrooms
Morning Snack (100 calories)
1 banana
Lunch (400 calories)
Lentil soup
A side salad with vinaigrette
Afternoon Snack (150 calories)
Cottage cheese with pineapple
Dinner (500 calories)
Baked tilapia
Asparagus
Quinoa
Totals: 1,450 calories, 90 grams of protein, 45 grams of fat, 130 grams of carbohydrates
If you want more: Have a whole-wheat pita with sliced turkey at lunch (300 calories), and add kiwi fruit (80 calories) to the cottage cheese during your afternoon snack.
Related: 'I'm a Gastroenterologist, and This Is the One After-Dinner Habit I Swear By'
Day 4 (Curated by Kalyn True, RD, registered dietitian at Memorial Hermann)
Breakfast (450 calories)
Overnight oatmeal with Greek yogurt, berries and nuts
Morning snack (250 calories)
Hard-boiled egg with a slice of whole-grain toast and avocado
Lunch (400 calories)
Salad with grilled chicken
Afternoon snack (200 calories)
Apple slices with peanut butter
Dinner (500 calories)
Roasted salmon
Roasted vegetables
Totals: 1,800 calories, 110 grams of protein, 70 grams of fat, 140 grams of carbohydrates
If you want more: Add popcorn (150 calories) and trail mix (200 calories) as snacks or sides.
Day 5 (Curated by True)
Breakfast (400 calories)
Scrambled eggs
Whole-wheat toast
Fruit
Morning Snack (250 calories)
Trail mix with almonds, cashews, raisins and dark chocolate chips
Lunch (500 calories)
Leftover roasted salmon and vegetables from the night before
Afternoon snack (150 calories)
Carrot sticks with hummus
Dinner (500 calories)
Lentil soup with vegetables
Totals: 1,800 calories, 95 grams of protein, 85 grams of fat, 160 grams of carbohydrates
If you want more: Add cheese and crackers (150 calories) and your favorite whole fruit (100 calories) to any meal or snack or as standalone snacks when hunger strikes.
Related: Having Some Tummy Troubles? Here Are 19 Easy-to-Digest Foods
Day 6 (Curated by Snyder)
Breakfast (430 calories)
1/2 an avocado, sliced
Ezekiel/sprouted grain bread, toasted
Eggs cooked in olive oil or spray
Morning snack (132 calories)
Low-fat plain Greek yogurt with raspberries
Lunch (379 calories)
Quinoa chickpea salad with mixed greens and roasted red pepper hummus
Afternoon snack (166 calories)
Unsalted almonds
Dinner (370 calories)
Grilled chicken breast cooked in olive oil
Microwaved sweet potato
1/2 cup of no-added-sugar applesauce with cinnamon
Totals: 1,477 calories, 85.5 grams of protein, 66 grams of fat, 154.5 grams of carbohydrates
If you want more: Have a 1/4 cup of low-sugar granola like Purely Elizabeth instead of the berries in the morning snack (130 calories). In the afternoon, nix the almonds and have two tablespoons of nut butter with an apple (270 calories).
Day 7 (Curated by Snyder)
Breakfast (430 calories)
1/2 an avocado, sliced
Ezekiel/sprouted grain bread, toasted
Eggs cooked in olive oil or spray
Morning snack (200 calories)
Low-fat plain Greek yogurt with honey and a dash of cinnamon
Orange
Lunch (378 calories)
Tuna, canned in water
Baby spinach
Cherry tomatoes
2 tablespoons of chopped walnuts
2 tablespoons of balsamic vinaigrette
Afternoon snack (95 calories)
Whole grain crackers
A sliced medium-sized apple
Dinner (450 calories)
Grain bowl with brown rice, lentils, bell peppers and salad greens
Totals: 1,553 calories, 93 grams of protein, 75.5 grams of fat, 184.5 grams of carbohydrates
If you want more: Double the amount of walnuts (97 calories) and balsamic vinaigrette on the lunch salad (30 calories). Add a 1/2 serving of the grain bowl (225) plus 1/2 cup sliced avocado (130 calories) to dinner.
Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump
Day 8 (Curated by Snyder)
Breakfast (379 calories)
Berry-kefir smoothie
1/3 cup of dry-roasted edamame
Morning snack (194 calories)
1/4 cup of walnut halves
Lunch (379 calories)
Quinoa chickpea salad with mixed greens and roasted red pepper hummus
Afternoon snack (80 calories)
Medium-sized orange
Dinner (464 calories)
Baked salmon
Microwaved sweet potato
Baby spinach
Totals: 1,496 calories, 86 grams of protein, 60.5 grams of fat, 162 grams of carbohydrates
If you want more: Double the serving of walnuts during the morning snack (194 calories) and dribble two teaspoons of olive oil (80 calories) on the sweet potato at dinner.
Related: Got GERD? Try This 7-Day GERD Diet Plan RDs Love
Day 9 (Curated by Snyder)
Breakfast (378 calories)
Overnight oats and berries
Morning snack (190 calories)
Chia seed pudding (half-sized or 80-calorie serving)
1 medium sliced banana
Lunch (471 calories)
Tuna, canned in water
1 tablespoon of mayo
Pita pocket
Cherry tomatoes
Hummus
Afternoon snack (85 calories)
Orange
Dinner (450 calories)
Grain bowl with brown rice, lentils, bell peppers and salad greens
Totals: 1,574 calories, 79 grams of protein, 76 grams of fat, 199 grams of carbohydrates
If you want more: Eat the whole serving of chia seed pudding (adding 80 calories) in the morning and a 1/2 cup of sliced avocado (130 calories) with the grain bowl for dinner.
Day 10 (Curated by True)
Breakfast (350 calories)
Smoothie with protein powder, fruits and yogurt
Morning snack (200 calories)
Greek yogurt with fruit
Lunch (450 calories)
Tuna salad sandwich on whole-wheat bread
Fresh fruit
Afternoon snack (350 calories)
Rice cakes
Avocado
Vegetables
Dinner (500 calories)
Grilled chicken breast
Roasted sweet potatoes
Brussels sprouts
Totals: 1,850 calories, 115 grams of protein, 65 grams of fat, 125 grams of carbohydrates
If you want more: Add snacks like whole fruit (100 calories) and trail mix (200 calories).
Related: This Diet Could Slow Brain Aging, A New Study Finds
Day 11 (Curated by True)
Breakfast (450 calories)
Overnight oatmeal with Greek yogurt, berries and nuts
Morning snack (150 calories)
Greek yogurt with apple slices
Lunch (400 calories)
Salad with grilled chicken
Afternoon snack (250 calories)
Trail mix with almonds, cashews, raisins and dark chocolate chips
Dinner (500 calories)
Roasted salmon
Roasted veggies
Totals: 1,750 calories, 90 grams of protein, 57 grams of fat, 120 grams of carbohydrates
If you want more: Nosh on popcorn (150 calories) and fruit (100 calories) between the above meals and snacks, or add them as sides.
Day 12 (Curated by True)
Breakfast (400 calories)
Scrambled eggs
Whole-wheat toast
Fruit
Morning Snack (200 calories)
Cottage cheese with fruit and a drizzle of honey
Lunch (400 calories)
Leftover roasted salmon and vegetables from the night before
Afternoon snack (150 calories)
Carrot sticks with hummus
Dinner (400 calories)
Spaghetti squash with marinara sauce and lean ground turkey
Totals: 1,550 calories, 130 grams of protein, 75 grams of fat, 140 grams of carbohydrates
If you want more: Cheese and crackers (150 calories) and trail mix (200 calories) are filling snacks and side picks.
Day 13 (Curated by True)
Breakfast (350 calories)
Smoothie with protein powder, fruits and yogurt
Morning snack (350 calories)
Rice cakes
Fruit
Cottage cheese
Lunch (400 calories)
Leftover spaghetti squash with marinara sauce and lean ground turkey
Afternoon snack (200 calories)
Cottage cheese with fruit and a drizzle of honey
Dinner (500 calories)
Chicken fajitas with whole-grain tortillas and black beans
Totals: 1,800 calories, 110 grams of protein, 60 grams of fat, 95 grams of carbohydrates
If you want more: Add a side of fruit to lunch and dinner (200 calories total).
Day 14 (Curated by True)
Breakfast (450 calories)
Overnight oatmeal with Greek yogurt, berries and nuts
Morning snack (150 calories)
Carrot sticks with hummus
Lunch (400 calories)
Salad with avocado, quinoa and leftover grilled chicken from last night's fajitas
Afternoon snack (200 calories)
Apple slices
Peanut butter on a rice cake
Dinner (400 calories)
Lentil soup with vegetables (True recommends adding some leftover chicken for an extra protein boost)
Totals: 1,600 calories, 105 grams of protein, 55 grams of fat, 120 grams of carbohydrates
If you want more: Add cheese and crackers to your plate during your morning snack (150 calories) and end the night with popcorn (150 calories) and a movie.
Related: This Viral Diet Has Us Rushing Out to Buy a New Cutting Board—but Is It Healthy?
Day 15 (Curated by Keaveney)
Breakfast (232 calories)
1 cup of 90-second heat-and-eat quinoa
1 egg cooked in olive oil
1/2 cup sliced tomato
Morning snack (441 calories)
1 apple
2 oz of cashews
Lunch (611 calories)
English cucumber salad tossed with one thinly sliced English cucumber, 1/4 of a large red onion, white wine vinegar, 1/2 a tablespoon of honey, fresh dill and ground black pepper. Top with one cooked chicken breast and an avocado.
Afternoon snack (85 calories)
1/2 oz. Paleo-friendly dark chocolate-covered almonds
Dinner (475 calories)
1 cooked chicken breast
1 sweet potato
1 cup of green beans
2 tablespoons of olive oil
Totals: 1,844 calories, 77 grams of protein, 77.5 grams of fat, 181.5 grams of carbohydrates
If you want more: Have an extra egg with breakfast (70 calories) and double the chocolate-covered almonds in the afternoon (85 calories)
Day 16 (Curated by Keaveney)
Breakfast (491 calories)
1 avocado
2 slices of whole-grain toast
1 tomato
1⁄2 cup of sprouts (any variety, like broccoli, alfalfa or turnip)
Morning snack (52.5 calories)
1/2 of a banana
Lunch (462 calories)
Egglife wrap with tuna, avocado oil, mayo, lettuce and tomato
Afternoon snack (52.5 calories)
Second 1/2 of the banana from morning snack
Dinner (744 calories)
A ground turkey bowl with 4 oz. of ground turkey, black beans, salsa, sliced onion and 2 cups of chopped romaine lettuce
Totals: 1,802 calories, 181 grams of protein, 69 grams of fat, 113 grams of carbohydrates
If you want more: Have two clementines with lunch (80 calories) and dip the banana in one ounce of melted dark chocolate (154 calories).
Related: The Truth About the 1,000-Calorie-a-Day- Diet
Day 17 (Curated by Keaveney)
Breakfast (492 calories)
Egg wrap with 3 oz. of smoked salmon, 1/2 of a sliced English cucumber, 2 thinly sliced radishes, 1/4 cup of black beans and 1 tablespoon of avocado oil
Morning snack (80 calories)
Chomps meat snack
Lunch (372 calories)
1/2 serving of dinner leftovers from last night
Afternoon snack (80 calories)
Lara bar (mini size)
Dinner (518 calories)
Zucchini boats made with two hallowed-out zucchinis, 1/2 cup of 90-second heat and eat wild rice, 4 oz. of ground turkey and 3⁄4 cup of jarred marinara sauce
Totals: 1,542 calories, 118 grams of protein, 59.5 grams of fat, 90 grams of carbohydrates
If you want more: Have a full serving of last night's leftovers (372 calories) and a full cup of brown rice at dinner (110 calories). Adding these extra helpings will also up your carb count to around 125 grams for the day, which might leave you feeling fuller and more energized.
Related: Following This Type of Diet Can Cut Your Risk of Early Death by One-Third, According to New Research
Day 18 (Curated by Dr. Mohr)
Consider the last four days of the diet a chance to relive your greatest hits and favorite recipes. Repeat the top four days of your 21-day anti-inflammatory diet. We're sharing some of the days that had our mouths watering.
Breakfast (300 calories)
Greek yogurt topped with honey and walnuts
Morning snack (100 calories)
1 large apple
Lunch (400 calories)
Quinoa with chickpeas, cucumbers, tomatoes, red onions and a lemon-tahini dressing
Afternoon snack (150 calories)
Carrot sticks with hummus
Dinner (500 calories)
Sheet-pan salmon
Broccoli
Totals: 1,450 calories, 90 grams of protein, 50 grams of fat, 130 grams of carbohydrates
If you want more: Have two more snacks. A protein smoothie with a side of banana and mixed berries (350 calories) and whole-grain bread with almond butter (200 calories) should do the trick.
Day 19 (Curated by True)
Breakfast (450 calories)
Overnight oatmeal with Greek yogurt, berries and nuts
Morning snack (150 calories)
Greek yogurt with apple slices
Lunch (400 calories)
Salad with grilled chicken
Afternoon snack (250 calories)
Trail mix with almonds, cashews, raisins and dark chocolate chips
Dinner (500 calories)
Roasted salmon
Roasted veggies
Totals: 1,750 calories, 90 grams of protein, 57 grams of fat, 120 grams of carbohydrates
If you want more: Grab some popcorn (150 calories) at lunch and fruit (100 calories) as a dinnertime side.
Related: Specific Foods to Help You Live Longer
Day 20 (Curated by True)
Breakfast (400 calories)
Scrambled eggs
Whole-wheat toast
Fruit
Morning Snack (200 calories)
Cottage cheese with fruit and a drizzle of honey
Lunch (400 calories)
Leftover roasted salmon and vegetables from the night before
Afternoon snack (150 calories)
Carrot sticks with hummus
Dinner (400 calories)
Spaghetti squash with marinara sauce and lean ground turkey
Totals: 1,550 calories, 130 grams of protein, 75 grams of fat, 140 grams of carbohydrates
If you want more: Cheese and crackers (150 calories) and trail mix (200 calories) should fill you up if you're still hungry after the above meals and snacks.
Day 21 (Curated by Snyder)
Breakfast (378 calories)
Overnight oats and berries
Morning snack (190 calories)
Chia seed pudding (half or 80-calorie serving)
1 medium sliced banana
Lunch (471 calories)
Tuna, canned in water
1 tablespoon of mayo
Pita pocket
Cherry tomatoes
Hummus
Afternoon snack (85 calories)
Orange
Dinner (450 calories)
Grain bowl with brown rice, lentils, bell peppers and salad greens
Totals: 1,574 calories, 79 grams of protein, 76 grams of fat, 199 grams of carbohydrates
If you want more: Make the chia seed pudding (80 calories) a full-sized serving in the morning and tack on a 1/2 cup of sliced avocado (130 calories) at dinner.
Up Next:
Related: It’s Soup Season! Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner
Sources:
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend
Chronic inflammation in the etiology of disease across the life span. Nature Medicine.
Maria Keaveney, RD, a registered dietitian at Fay
Annette Snyder, MS, RD, CSOWM, LD, a registered dietitian with Top Nutrition Coaching
Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines.
Kalyn True, RD, a registered dietician, Memorial Hermann
