21-day anti-inflammatory diet: Meal plans for 3 weeks!

Key Points

• Focus on whole foods, like colorful vegetables, fatty fish, and spices, while reducing processed foods and added sugars.
• Get complete meal ideas for 21 days, featuring flexible recipes
• Along with diet changes, consider improving sleep quality, getting regular exercise, and lowering stress levels to reduce inflammation

Feel tired all the time, even after a good night's sleep? Experience stiff joints that take hours to ease, frequent headaches, brain fog, and digestive issues? You may also notice your skin has become more sensitive, wounds heal slowly, and you catch every cold that goes around. And each time, it lingers for weeks.

These are all signs that chronic inflammation may be wreaking havoc in your body.

Additionally, chronic inflammation is linked to autoimmune diseases like rheumatoid arthritis, lupus, inflammatory bowel disease, and psoriasis.

Registered Dietitian, Rita Faycurry, RD, says, “The good news is that you have a powerful tool to help put out that fire: your diet. What you eat can either fuel inflammation or fight it. An anti-inflammatory diet isn't a complex set of rules but a shift toward eating more whole, nutrient-dense, and balanced meals.”

This guide will walk you through the key foods to focus on and limit. We’ve also created a flexible and flavorful 21-day meal plan to show you how delicious and satisfying an anti-inflammatory lifestyle can be.

What is inflammation?

According to Gia Eapen, MD, “Inflammation is your body's natural defense mechanism. When you get a cut, your immune system sends inflammatory cells to heal it—this is acute, short-term inflammation, and it’s a good thing. Chronic inflammation, however, occurs when this response remains "on" for extended periods, ranging from months to years.”

This can happen due to factors like:

• A diet high in processed foods, fat, added sugars, and refined carbohydrates
• Smoking
• Stress
• Antibiotic overuse
• Alcohol abuse
• Exposure to inflammatory environments, like mold, pesticides, and certain toxic chemicals found in household cleaners
• Toxins in skincare products

Over time, as the immune system stays on high alert, it can damage healthy cells and is linked to conditions like heart disease, type 2 diabetes, arthritis, and other autoimmune disorders.

An anti-inflammatory eating plan, similar to the well-studied Mediterranean diet, can help lower inflammation in the body and support overall health.

What to eat on an anti-inflammatory diet

“Building an anti-inflammatory plate is all about adding color, dietary fiber, and healthy fats,” says Faycurry, RD. “Instead of focusing on restriction, think about crowding out less healthy options with vibrant, flavorful foods”.

Foods to focus on

Anti-inflammatory foods are packed with antioxidants, fiber, and healthy fats that help your body combat inflammation.

Consider working these foods into your meals:

• Colorful fruits and vegetables: Strawberries, blueberries, blackberries, raspberries, cherries, oranges, leafy greens (spinach, kale, lettuce), broccoli, mushrooms, bell peppers, carrots, and sweet potatoes are rich in antioxidants called polyphenols that help protect your cells from damage.
• Healthy fats: Extra-virgin olive oil, avocados, nuts (walnuts, almonds), and seeds (chia, flax) are excellent sources of unsaturated fats.
• Fatty fish: Salmon, mackerel, sardines, and tuna are high in omega-3 fatty acids, which are known for their potent anti-inflammatory effects.
• Whole grains: Oats, quinoa, brown rice, and whole-wheat bread provide dietary fiber, which supports a healthy gut and can lower inflammation.
• Legumes: Beans, lentils, and chickpeas are great sources of fiber and plant-based protein.
• Herbs and spices: Turmeric, ginger, cinnamon, garlic, and rosemary not only add flavor but also contain powerful anti-inflammatory compounds.

Foods to limit

You don’t have to eliminate these foods entirely. But reducing how much and how often you eat them can make a big difference to help you lower inflammation:

• Sugary beverages and sweets: Soda, fruit juices with added sugar, candy, packaged baked goods like biscuits, pastries, and pies can spike blood sugar and promote inflammation.
• Refined carbohydrates: White bread, white rice, and many packaged crackers, chips, and other snacks are stripped of their fiber.
• Processed and red meats: Sausages, hot dogs, bologna, and other processed meats are often high in saturated fat. Limiting red meat consumption is also recommended.
• Fried foods: French fries, fried chicken, and other deep-fried items.
• Certain oils: Processed seed oils and vegetable oils like soybean and corn oil are high in omega-6 fatty acids, which can be inflammatory when consumed in excess.

Individual sensitivity triggers

Some foods that are generally healthy can be inflammatory for certain individuals. Pay attention to your body's responses, and eliminate or minimize your intake of these foods if they are a trigger:

• Gluten: Wheat, rye, and barley can trigger inflammation in those with celiac disease or non-celiac gluten sensitivity.
• Dairy: Milk, cheese, and butter can be inflammatory for those with lactose intolerance or casein sensitivity. In some people, they actually have anti-inflammatory effects.
• Nightshades: Tomatoes, eggplant, potatoes, peppers like bell peppers, jalapenos, and other chili peppers are considered nightshade vegetables. They contain alkaloids that may trigger inflammation in some people with autoimmune conditions like IBD (irritable bowel disease).

Eapen, MD, says, “If you're experiencing digestive issues, consult a healthcare provider. Additionally, a gut health dietitian can help identify the root causes of your inflammation and create a personalized anti-inflammatory nutrition plan for you.”

💡How to build your anti-inflammatory meal plan

Knowing which foods to choose is the first step. Here are a few simple strategies to help you put it all together and balance your plate:

• Fill half your plate with vegetables: Aim for a variety of colors at every meal (eat the rainbow). This ensures you’re getting a wide range of protective antioxidants and phytonutrients.
• Choose a lean protein: Include a source of lean protein (about a quarter of your plate) to keep you full and satisfied. Examples include fish, chicken, tofu, beans, or lentils.
• Add a healthy fat: Drizzle salads with olive oil, add avocado to your toast, or sprinkle nuts and seeds on your oatmeal. Fat helps you absorb the fat-soluble vitamins (A, D, E, and K) from your vegetables.
• Choose a high-fiber carb: A serving of quinoa, a slice of whole-grain bread, or a small sweet potato provides sustained energy and gut-friendly fiber.

Your 21-day anti-inflammatory meal plan

This three-week plan is designed to be a flexible starting point. Feel free to swap meals based on your preferences and what you have on hand. The key is to repurpose ingredients creatively throughout the weeks.

Week 1

🗓️ Day 1

Breakfast: Berry almond oatmeal. Cook ½ cup of rolled oats with water or unsweetened almond milk. Top with ½ cup of mixed berries, 1 tablespoon of chopped almonds, and a sprinkle of cinnamon.

Lunch: Mediterranean quinoa salad. Combine 1 cup of cooked quinoa with diced cucumber, cherry tomatoes, ½ cup of chickpeas, and a dressing of olive oil, lemon juice, and fresh dill. Add a dash of honey for a little sweetness, if you wish.

Dinner: Lemon herb salmon with roasted asparagus. Bake a 4-oz salmon fillet seasoned with lemon, garlic powder, and oregano at 400°F for 12-15 minutes. Serve with a side of roasted asparagus and a small baked sweet potato.

Snacks: An apple with a tablespoon of almond butter, a handful of walnuts.

🗓️ Day 2

Breakfast: Avocado toast with a twist. Mash ½ an avocado onto one slice of whole-grain toast. Top with a sprinkle of smoked paprika and a squeeze of lime juice for flavor. Skip the paprika if you don’t want the heat. Top mixed seeds like pumpkin and hemp seeds on top for crunch. You can even add scrambled egg whites on top to make it more filling.

Lunch: Chicken and veggie bowl. Top a bed of mixed greens with 3 oz of grilled chicken, chop up the roasted asparagus from dinner, and toss with a drizzle of balsamic vinaigrette. You could marinate the chicken in a cilantro-lime marinade for an added burst of flavor.

🌱 Plant-based swap: Skip the chicken and add steamed green or brown lentils.

Dinner: Black bean burgers on lettuce wraps. Serve a grilled black bean patty in a large lettuce leaf with tomato and onion. Top with a dollop of Greek yogurt.

Snacks: A pear with a small piece of dark chocolate (70% or higher), baby carrots with hummus.

🗓️ Day 3

Breakfast: Power-mornings smoothie. Blend 1 cup of spinach, ½ banana, ½ cup of frozen pineapple, 1 tablespoon of chia seeds, and 1 cup of water until smooth. For a variation, swap frozen pineapple for frozen mixed berries. Add hemp protein powder (considered anti-inflammatory) for a more filling breakfast.

Lunch: Deconstructed burger salad. Crumble a homemade lentil-walnut patty over mixed greens with corn, diced avocado, cherry tomatoes, and a scoop of quinoa. For the patty: pulse 1 cup cooked lentils, ½ cup walnuts, 1 tsp turmeric, ½ tsp cumin, minced garlic, and 2 tbsp oats in a food processor, then pan-fry until golden. Drizzle with olive oil and lemon dressing mixed with fresh ginger and a pinch of turmeric for extra anti-inflammatory benefits.

💡Tip: You can use the leftover bean patty from last night’s dinner instead.

Dinner: Sheet-Pan chicken with root vegetables. Roast a 4-oz chicken breast with chopped carrots, sweet potatoes, and onions tossed in olive oil and rosemary at 400°F for 25-30 minutes.

🌱 Plant-based swap: Swap the chicken for tofu.

Snacks: Plain Greek yogurt with a few raspberries, a hard-boiled egg.

🗓️ Day 4

Breakfast: Greek yogurt parfait. Layer plain Greek yogurt with sliced peaches and a sprinkle of chopped pecans.

🌱 Vegan alternative: Swap the Greek yogurt for vegan yogurt of your choice.

Lunch: Tuna salad (no mayo). Mix one can of water-packed tuna with mashed avocado, diced celery, and lemon juice. Serve with whole-grain crackers or whole-grain bread.

Dinner: Lentil and vegetable soup. Simmer 1 cup of red lentils with diced carrots, celery, onions, and garlic in vegetable broth with a pinch of turmeric until tender. Serve with brown rice or cooked quinoa for a more filling meal.

Snacks: A handful of almonds, cucumber slices with hummus.

🗓️ Day 5

Breakfast: Green eggs scramble. Scramble 2 eggs with a handful of spinach and a heap of spring onion greens. Add a dash of turmeric powder for an anti-inflammatory boost. Serve with a slice of whole-grain toast.

Lunch: A hearty bowl of soup. Simmer diced sweet potatoes, carrots, and red bell peppers in vegetable broth with 1 tsp turmeric, 1 tbsp fresh grated ginger, and minced garlic for 20 minutes until tender. Add a can of coconut milk and cooked chickpeas in the last 5 minutes. Season with black pepper to enhance turmeric absorption and finish with fresh cilantro for maximum anti-inflammatory benefits.

💡Tip: If you’re busy, simply reheat leftover soup from last night’s dinner.

Dinner: Shrimp and broccoli stir-fry. Sauté 4 oz of shrimp with broccoli florets, minced ginger, and garlic in sesame oil. Season with turmeric, a pinch of black pepper (the black pepper helps your body absorb the turmeric). Add fresh thai basil or cilantro leaves to garnish. Serve over ½ cup of brown rice.

Snacks: An orange, hummus with bell pepper and cucumber slices.

🗓️ Day 6

Breakfast: Turmeric ginger oatmeal. Cook ½ cup of rolled oats with water or unsweetened almond milk. Stir in ¼ teaspoon ground turmeric, ¼ teaspoon ground ginger, and a pinch of black pepper while cooking. Top with ½ sliced pear, 1 tablespoon pumpkin seeds, and a sprinkle of cinnamon.

💡Tip: Cook the oatmeal in vegetable broth for added flavor.

Lunch: Garlic-lime chicken & cabbage crunch salad.

Sear bite-size chicken breast pieces with minced garlic, smoked paprika, and a pinch of cumin. Toss with shredded green cabbage or bagged coleslaw mix, grated carrot, baby spinach, thin red bell pepper strips, and chopped cilantro. Coat everything in a ginger-lime vinaigrette (extra-virgin olive oil, fresh lime juice, grated ginger, splash toasted sesame oil, dash black pepper). Optional: add 1 Tbsp pumpkin seeds for crunch.

Dinner: Turkey meatballs & zucchini noodles with garlic herb marinara. Bake 8 oz lean ground-turkey meatballs (mixed with minced garlic, onion, oregano, and pepper) at 400°F for 15 min. While they cook, sauté grated carrot and minced onion in 1 Tbsp olive oil, add garlic, diced red bell pepper, oregano, basil, thyme, pinch crushed fennel; stir for 30 seconds. Pour in a small can of no-salt crushed tomatoes, ¼ cup water, 2 tsp apple cider vinegar; simmer 15 min. Finish with 1 Tbsp olive oil and chopped parsley. Warm spiralized zucchini for 1 min, plate, top with sauce and meatballs.

Snacks: Apple slices with peanut butter, a handful of walnuts (have some cucumber slices if you are still hungry)

🗓️ Day 7

Breakfast: Avocado toast with a twist. Mash ½ an avocado onto two slices of whole-grain toast. Top with a sprinkle of smoked paprika and a squeeze of lime juice for flavor. Toss a handful of mixed seeds on top.

Lunch: Chickpea rainbow wrap. Smear a little Greek yogurt, squeeze a little lemon juice, and add a pinch of cumin inside a whole-grain tortilla. Add ½ cup rinsed canned chickpeas, ¼ cup shredded red cabbage, ¼ cup grated carrot, ¼ cup diced cucumber & tomato, and a handful of baby spinach. Drizzle 1 tbsp tahini mixed with lemon juice and a splash of water, sprinkle chopped parsley, then roll tightly.

Dinner: Chicken and veggie skewers. Marinate the chicken in a garlic marinade. Grill skewers of chicken, bell peppers, zucchini, and cherry tomatoes. Serve with a side of quinoa or eat on a bed of mixed greens.

🌱 Plant-based swap: Swap the chicken for tofu cubes and use the same marinade.

Snacks: Plain Greek yogurt with berries, a hard-boiled egg.

Week 2

🗓️ Day 8

Breakfast: Tropical chia seed pudding. Mix 3 tbsp chia seeds with 1 cup coconut milk and let sit overnight. Top with diced mango and toasted coconut flakes.

💡Tip: Add chopped pistachios on top for added crunch, if you can tolerate nuts.

Lunch: Hummus and roasted veggies sandwich. Cut red bell peppers into strips, season with garlic salt, and roast in the oven. Toast whole grain bread slices and add hummus at the bottom, lettuce leaves, tomato slices, and the roasted bell peppers. Top with any type of greens—baby spinach is an easy choice.

💡Tip: Add boiled egg whites or leftover grilled chicken for added protein.

Dinner: Baked cod with sautéed kale and garlic. Bake a 4-oz cod fillet with lemon and dill. Serve with kale sautéed in olive oil and garlic, and a side of brown rice.

Snacks: A handful of pistachios, celery sticks with almond butter.

🗓️ Day 9

Breakfast: Savory oatmeal. Cook ½ cup oats with vegetable broth. Top with a fried egg, sautéed mushrooms, and a sprinkle of black pepper.

💡Tip: For variation, try cooking your oats in low-sodium mushroom broth.

Lunch: Lemon-Garlic Salmon & Kale. Brush a 4-oz salmon fillet with 1 tsp extra-virgin olive oil, ½ tsp minced garlic, ¼ tsp turmeric, a squeeze of lemon, and a pinch of black pepper; bake at 400°F for 12 min. Meanwhile, sauté 1 cup chopped kale and ¼ cup diced red bell pepper in 1 tsp olive oil with ¼ tsp dried oregano until wilted. Plate the kale, top with the salmon, and finish with 1 tbsp pumpkin seeds and a sprinkle of fresh parsley.

💡Tip: Use yesterday’s leftover cod instead of the salmon for convenience.

Dinner: Moroccan red lentil & sweet potato stew. Simmer ½ cup rinsed red lentils, 1 small cubed sweet potato, and 1 cup baby spinach in 1 cup crushed tomatoes and 1 ½ cups low-sodium vegetable broth with ½ tsp cumin, ½ tsp coriander, ⅛ tsp cinnamon, ¼ tsp smoked paprika, and 1 tsp extra-virgin olive oil for about 20 min, until lentils are tender. Finish with a squeeze of lemon and a sprinkle of chopped cilantro.

💡Tip: Swap the red lentils for canned chickpeas (drained) if you’re short on time.

Snacks: A pear, a small piece of dark chocolate with a handful of almonds.

🗓️ Day 10

Breakfast: Kale-ginger smoothie. Blend 1 cup of unsweetened almond milk, 1 packed cup of chopped kale, ½ frozen banana, ½ cup frozen mango, ½-in piece peeled fresh ginger, 1 Tbsp ground flaxseed, ¼ tsp turmeric, and juice of ¼ lime until creamy.

💡Tip: Use a whole banana if you don’t have frozen fruit. Add a little honey if you want it to be sweeter (depending on how ripe your banana is).

Lunch: Citrus-sardine quinoa salad. Toss ¾ cup cooked quinoa, 1 cup baby arugula, 1 segmented mandarin orange, ¼ cup grated carrot, and ¼ cup sliced cucumber in a bowl. Gently fold in 1 drained 3.75-oz can wild sardines (packed in olive oil). Whisk 1 tsp extra-virgin olive oil, 1 tsp tahini, 1 tsp lemon juice, ¼ tsp freshly grated ginger, a pinch of turmeric, and a grind of black pepper; drizzle over the salad. Top with 1 tbsp toasted sunflower seeds and a sprinkle of chopped parsley.

💡Tip: Swap the sardines for tuna packed in water as a variation.

Dinner: Ginger-lime chicken stir-fry. Marinate a 4-oz chicken breast with olive oil, lime juice, ginger, garlic, turmeric, and pepper for 10 min; sear 4 min per side. Sauté bok choy and red pepper with ginger and garlic; finish with a dash of sesame oil and pumpkin seeds. Simmer quinoa in vegetable stock with turmeric until fluffy, then fold in parsley.

💡Tip: Don’t have bok choy? No problem. Swap it for any greens of your choice, including spinach, kale, or spring onions.

Snacks: A cup of steamed edamame, apple slices with any nut butter of your choice (or an apple by itself if you are sensitive to nuts).

🗓️ Day 11

Breakfast: Greek yogurt parfait. Layer plain Greek yogurt with blueberries and walnuts.

Lunch: Ginger-turmeric tofu bowl. Sear 4-ounce extra-firm tofu cubes in 1 teaspoon olive oil with ¼ teaspoon grated ginger, ¼ teaspoon turmeric, and a grind of black pepper until golden. Layer a bowl with 1 cup cooked quinoa, ½ cup roasted sweet potato cubes, and 1 cup chopped kale wilted briefly in the same pan; add the tofu.

💡Tip: As an option, you could also whisk 1 tablespoon tahini, 1 teaspoon lemon juice, and a splash of water; drizzle over the bowl, then top with 1 tablespoon pomegranate arils (seeds) and 1 tablespoon pumpkin seeds.

Dinner: Chicken and white bean chili. Sauté lean ground chicken and combine with white beans, onions, garlic powder, and cumin in a low-sodium chicken broth.

Snacks: Orange slices, Mashed avocado on plain brown rice cake.

🗓️ Day 12

Breakfast: Avocado toast with a twist. Mash ½ an avocado onto one slice of whole-grain toast. Top with a sprinkle of smoked paprika and a squeeze of lime juice for flavor.

Lunch: Berry-walnut chicken spinach salad. Toss 2 cups baby spinach with 4 ounces grilled chicken breast strips, ½ cup mixed berries, ¼ cup grated beet, and 1 tablespoon chopped walnuts; drizzle with a dressing of 1 teaspoon olive oil, 1 teaspoon balsamic vinegar, and ¼ teaspoon grated ginger.

Dinner: Vegetable curry. Simmer cauliflower florets, peas, and bell peppers in a coconut milk-based curry sauce with turmeric and ginger. Serve over brown rice.

💡Tip: Add chickpeas for protein if you prefer. Add chili peppers for heat if you are not sensitive to them.

Snacks: A hard-boiled egg, baby carrots with hummus.

🗓️ Day 13

Breakfast: Cacao-cinnamon cherry chia pudding. Mix 3 tablespoons of chia seeds into 1 cup unsweetened oat milk with 1 teaspoon of unsweetened cocoa powder, ¼ teaspoon cinnamon, 1 teaspoon ground flaxseed, and ½ teaspoon maple syrup; let it set overnight. Serve with ½ cup pitted dark cherries and 1 tablespoon sliced almonds.

Lunch:  Lemon-garlic turkey lettuce wraps. Cook 4 ounces ground lean turkey in 1 teaspoon olive oil with 1 teaspoon lemon juice, ¼ teaspoon minced garlic, a pinch of turmeric, and black pepper; spoon into 3 romaine leaves with sliced cucumber and shredded carrot; top with 1 tablespoon toasted sunflower seeds.

Dinner: Sardine toasts with arugula salad. Mash canned sardines with lemon juice and herbs. Serve on whole-grain toast with a side of arugula salad dressed with olive oil.

Snacks: A handful of walnuts, a peach.

🗓️ Day 14

Breakfast: Savory turmeric-spinach oatmeal.

Simmer ½ cup rolled oats in 1 cup low-sodium vegetable broth with ¼ teaspoon ground turmeric and a pinch of black pepper until creamy. Fold in 1 packed cup baby spinach to wilt, then top with ¼ cup halved cherry tomatoes, 1 tablespoon toasted pumpkin seeds, and a squeeze of lemon.

Lunch: Large green salad with hard-boiled eggs. Top mixed greens with two sliced hard-boiled eggs, avocado, and sunflower seeds. Dressing: lemon-pepper drizzle. Shake 1 tablespoon extra-virgin olive oil, 2 teaspoons fresh lemon juice, and a grind of black pepper until combined. Spoon over the salad just before serving. Optional: skip the black pepper if you are sensitive to it.

Dinner: Steak and veggie salad. Grill a small (3-oz) portion of lean steak (it’s fine in moderation), slice thinly, and serve over a large salad with roasted bell peppers and a balsamic vinaigrette.

Snacks: Greek yogurt with berries, a few olives

Week 3

🗓️ Day 15

Breakfast: Berry almond oatmeal. Cook ½ cup of rolled oats with water or unsweetened almond milk. Top with ½ cup of mixed berries, 1 tablespoon of chopped almonds, and a sprinkle of cinnamon.

Lunch: Spiced lentil quinoa bowl. Warm ½ cup cooked green lentils and ½ cup cooked quinoa with 1 teaspoon olive oil, ½ teaspoon ground cumin, ¼ teaspoon turmeric, and a pinch of cinnamon; fold in 1 cup baby spinach until wilted; finish with diced roasted red pepper, 1 tablespoon chopped walnuts, and a squeeze of lemon.

Dinner: One-pan lemon herb chicken and veggies. Roast a chicken breast with broccoli and cherry tomatoes tossed in olive oil, lemon juice, and oregano.

Snacks: An apple with almond butter, Walnut-pistachio trail mix (combine 2 tablespoons each walnuts, pistachios, and unsweetened dried tart cherries).

🗓️ Day 16

Breakfast: Scrambled eggs with spinach and turmeric. Scramble 2 eggs with a handful of spinach and a ¼ teaspoon of turmeric. Serve with a slice of whole-grain toast and a side of any fruit of your choice.

Lunch: Ginger-lime chicken & broccoli rice bowl. Marinate one four-ounce skinless chicken breast in 1 teaspoon extra-virgin olive oil, 1 teaspoon lime juice, ¼ teaspoon grated ginger, a pinch of turmeric, and black pepper for 10 minutes. Sear for 4 minutes per side and slice. Steam one cup broccoli florets until crisp-tender. Serve the chicken and broccoli over ½ cup cooked brown rice; finish with a squeeze of lime and 1 tablespoon toasted pumpkin seeds.

Dinner: Tofu and green bean stir-fry. Stir-fry cubed firm tofu with green beans, mushrooms, and a sauce made of tamari (gluten-free alternative to soy sauce), ginger, and garlic.

💡Tip: No tamari? No problem. Use fish sauce or oyster sauce instead.

Snacks: A pear, a small piece of dark chocolate.

🗓️ Day 17

Breakfast: Berry-turmeric yogurt smoothie. Blend 1 cup unsweetened Greek yogurt, ¾ cup frozen mixed berries, ¼ teaspoon ground turmeric, a pinch of black pepper, 1 tablespoon chia seeds, and ½ cup cold water until creamy.

Lunch: Miso-ginger noodle bowl. Cook two ounces soba noodles (or whole-wheat spaghetti) and drain. Steam ½ cup edamame. Whisk 1 teaspoon white miso, 1 teaspoon rice vinegar, ¼ teaspoon grated ginger, a pinch of turmeric, 1 teaspoon toasted sesame oil, and a tablespoon of water. Toss the noodles, edamame, one-half cup bagged shredded carrot, and one cup baby spinach with the dressing. Top with 1 tablespoon of pumpkin or sesame seeds.

Dinner: Seared tuna steaks with mango salsa. Sear a 4-oz tuna steak coated in an herb mix of dried oregano, thyme, and garlic powder. Top with a salsa of diced mango, red onion, cilantro, and lime juice. Serve with quinoa.

Snacks: Apple-almond butter bites (Top apple rings with 1 tablespoon almond butter and a sprinkle of ground cinnamon), an orange.

🗓️ Day 18

Breakfast: Greek yogurt parfait. Layer plain Greek yogurt with sliced peaches and a sprinkle of chopped pecans.

Lunch: Smoky sweet potato & black bean salad. Roast 1 cup diced sweet potato tossed with 1 teaspoon olive oil and ¼ teaspoon smoked paprika at 400°F for twenty minutes. Cool slightly, then combine with ½ cup canned black beans (rinsed), 1 cup mixed greens, and ¼ cup diced bell pepper. Dress with 1 teaspoon olive oil and 1 teaspoon lime juice.

Dinner: Vegetable-lentil shepherd’s pie. Sauté ¼ cup diced onion, ½ cup each diced carrot, zucchini, and mushrooms with 1 minced garlic clove, ½ tsp dried thyme, ¼ tsp smoked paprika, and a pinch of turmeric in 1 tsp olive oil. Stir in 1 cup cooked green lentils, 2 tbsp tomato paste, and ½ cup low-sodium vegetable broth; simmer 3 min. Spoon into a small baking dish. Spread 1 cup mashed cooked sweet potato on top, rough with a fork, and bake at 400°F for 20 minutes until golden.

Snacks: A hard-boiled egg, cucumber slices with hummus.

🗓️ Day 19

Breakfast: Avocado toast with a twist. Mash ½ an avocado with 1 teaspoon lime juice and a pinch of ground cumin; spread on toast. Scatter 2 tablespoons fresh blueberries over the top, then finish with a light dusting of chili flakes and sea salt.

Lunch: Turmeric lentil-spinach soup. Simmer ½ cup rinsed red lentils in one and ½  cups low-sodium vegetable broth with ¼ teaspoon ground turmeric and one-quarter teaspoon grated ginger for fifteen minutes. Stir in 1 cup baby spinach to wilt, then add a dash of black pepper and lime juice.

Dinner: Chicken and kale soup. Simmer shredded chicken, chopped kale, carrots, and celery in a low-sodium chicken broth with thyme and bay leaf.

🌱 Plant-based swap: Replace chicken with white beans or navy beans.

Snacks: A handful of almonds, a peach.

🗓️ Day 20

Breakfast: Berry almond oatmeal. Cook ½ cup of rolled oats with water or unsweetened almond milk. Top with ½ cup of mixed berries, 1 tablespoon of chopped almonds, and a sprinkle of cinnamon.

Lunch: Avocado, tuna, spinach power salad. Mix water-packed tuna with mashed avocado, diced tomatoes, and red onion. Serve over baby spinach and top with sunflower seeds and your choice of olive oil-based dressing.

Dinner: Mackerel patties with a side salad. Combine canned mackerel with mashed sweet potato, fresh dill, minced garlic, grated ginger, and an egg. Season with turmeric, black pepper, and a pinch of salt. Form into patties and pan-fry in olive oil until golden. Serve with a large green salad dressed with olive oil, lemon juice, and fresh herbs.

🌱 Plant-based swap: Swap mackerel for firm tofu. A mashed avocado or a “flax egg” can serve as a binding agent. Make flax “eggs” by soaking ground flaxseeds in water and allowing the mixture to gel for 5-10 minutes on your countertop. Use it right after it becomes a gel-like consistency.

Snacks: A handful of walnuts, an apple with a nut butter.

🗓️ Day 21

Breakfast: Scrambled eggs with spinach and turmeric. Scramble 2 eggs with a handful of spinach and a ¼ teaspoon of turmeric. Serve with a slice of whole-grain toast.

Lunch: Mediterranean chicken and veggie bowl. Serve grilled chicken breast over mixed greens with cherry tomatoes, cucumber, red onion, and cooked quinoa. Drizzle with olive oil, lemon juice, and fresh oregano for a fresh, anti-inflammatory meal.

🌱 Plant-based swap: Eliminate the chicken and add roasted sweet potatoes (or any seasonal veggies of your choice).

Dinner: 🏆 Celebration salmon. Pan-seared salmon with herb-parmesan crust (combine panko breadcrumbs, fresh parsley, grated parmesan, and garlic), served alongside roasted rainbow vegetables (red bell peppers, golden carrots, orange sweet potatoes), drizzled with balsamic glaze and fresh rosemary. Serve with brown rice.

👉 Bonus! Dessert: Dark chocolate avocado mousse. Blend ripe avocado with unsweetened cocoa powder, honey, vanilla extract, and a pinch of cinnamon. Top with fresh berries, chopped walnuts, and a drizzle of honey for an indulgent yet anti-inflammatory treat.

Snacks: Greek yogurt with berries, Cucumber hummus bites (Slice cucumber into rounds and top each with a dollop of hummus and a sprinkle of hemp seeds or pumpkin seeds).

Other ways to fight inflammation

A good diet is your starting point, but lasting relief from inflammation requires a broader wellness approach, including:

• Get quality sleep: Aim for 7-9 hours of sleep per night. Poor sleep can drive up inflammatory markers.
• Move your body: Strive for at least 150 minutes of moderate-intensity exercise, like brisk walking, per week. Regular physical activity is a proven inflammation-buster.
• Manage stress: Chronic stress raises cortisol, a hormone that can trigger inflammation. Try mindfulness, deep breathing, yoga, or spending time in nature.

Final thoughts: Best anti-inflammatory diet plan

Committing to a 21-day anti-inflammatory diet is a powerful step toward taking control of your health. It’s about building sustainable habits that help you feel your best in the long run. Listen to your body, enjoy the vibrant foods, and celebrate the progress you make.

Navigating dietary changes can be challenging. If you need personalized support, a registered dietitian can help you create a plan that fits your unique needs and lifestyle, often covered by insurance.

Find an anti-inflammatory diet expert dietitian who accepts your insurance.

Frequently Asked Questions (FAQs)

What is the fastest way to reduce inflammation in the body?

The fastest way to reduce inflammation is by consistently adopting an anti-inflammatory eating pattern, focusing on whole foods, like vegetables, fruits, and fatty fish, while limiting processed foods, sugar, and alcohol.

If you suspect you have chronic inflammation, please consult your healthcare provider. Also, a registered dietitian can provide expertly tailored nutrition plans that cater to your specific needs.

What are the top 5 anti-inflammatory foods?

While many foods help combat inflammation, five of the most powerful are fatty fish (such as salmon), berries, leafy greens (like spinach and kale), nuts (like walnuts and almonds), and olive oil.

Note: Chronic inflammation has many causes beyond diet, including food sensitivities, processed foods, poor sleep, stress, lack of physical activity, and underlying medical conditions. Consult a healthcare provider to understand how inflammation may be affecting you.

Can you drink coffee on an anti-inflammatory diet?

The short answer is yes, you can drink coffee on an anti-inflammatory diet. Coffee contains polyphenols and other anti-inflammatory compounds that may help reduce inflammation markers in the body. Both regular and decaf coffee appear beneficial, with research showing regular coffee drinkers have lower inflammatory markers.

How long does it take for an anti-inflammatory diet to work?

While some people may notice improvements in energy and reduced aches within a week or two, it can take

several weeks or months to see significant changes in inflammatory markers. Consistency is key to long-term benefits.

Get a personalized anti-inflammatory diet, covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.