The anti-inflammatory diet is a powerful tool for women struggling with weight loss, body hate, binge eating, sugar cravings, overeating, stress, gut issues, and autoimmune disorders. By focusing on whole, nutrient-dense foods that reduce inflammation in the body, this way of eating not only supports physical health but also helps calm the mind, balance hormones, and improve digestion—all critical factors for long-term wellness.

This diet emphasizes nourishing your body with foods that work with your unique biochemistry, helping to stabilize energy levels, reduce cravings, and foster a healthier relationship with food and your body.

The sample meal plan provided is a helpful reference to get started, but it’s not meant to be a strict rulebook. Instead, use it as inspiration to learn what your body likes and dislikes. Pay attention to your hunger, fullness, and satisfaction cues to guide how much and what to eat.

The ultimate goal is to listen to your body and make choices that leave you feeling nourished, energized, and in control. And we do this by integrating healthy eating habits and lifestyle into your current lifestyle, not to bend your life out of shape to fit into a “prescribed healthy lifestyles.” This personalized approach can transform not only how you eat but how you feel in your body, paving the way for sustainable change and a healthier, happier you.

Day 1

 Meal 1: Smoked Salmon & Avocado Salad with sweet potato

Ingredients: 4 oz smoked salmon, 1 avocado, 2 cups mixed greens, 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, salt, pepper; 1/2 cup sweet potatoes

Macros: Protein 22g, Carbs 32g, Fat 40g

Snack 1: Fermented Vegetables

Ingredients: 1 cup sauerkraut, 1 tbsp olive oil

Macros: Protein 2g, Carbs 10g, Fat 18g

Meal 2: Grilled Chicken with Quinoa & Broccoli

Ingredients: 4 oz grilled chicken breast, 1 cup cooked quinoa, 1 cup steamed broccoli, 1 tbsp extra virgin olive oil

Macros: Protein 45g, Carbs 45g, Fat 20g

Snack 2: Chia Seed Pudding

Ingredients: 3 tbsp chia seeds, 1 cup protein almond or Ripple pea milk, 1 tsp vanilla extract, 1 tbsp honey

Macros: Protein 12g, Carbs 25g, Fat 10g

Meal 3: Beef & Vegetable Stir-Fry with rice

Ingredients: 5 oz beef strips, 1 cup sliced bell peppers, 1 cup broccoli, 1 tbsp extra virgin olive oil, 2 tbsp tamari sauce;  ½ cup rice

Macros: Protein 32g, Carbs 52g, Fat 40g

Day 2

 Meal 1: Turkey Lettuce Wraps with sweet potato

Ingredients: 6 oz ground turkey, 1 cup lettuce leaves, 1/2 cup diced tomatoes, 1/4 cup diced onions, 1 tbsp extra virgin olive oil, spices; ½ cup sweet potato

Macros: Protein 37g, Carbs 35g, Fat 35g

Snack 1: Kefir Smoothie

Ingredients: 1 cup kefir, 1/2 cup mixed berries, 1 tbsp honey

Macros: Protein 10g, Carbs 30g, Fat 5g

Meal 2: Grilled Shrimp & Zucchini Noodles

Ingredients: 6 oz grilled shrimp, 2 cups zucchini noodles, 1 tbsp extra virgin olive oil, garlic, lemon juice

Macros: Protein 40g, Carbs 15g, Fat 35g

Snack 2: Seaweed Snacks

Ingredients: 2 packs seaweed snacks, 1 tbsp sesame oil

Macros: Protein 5g, Carbs 10g, Fat 15g

Meal 3: Baked Cod with Vegetables

Ingredients: 6 oz cod fillet, 1 cup asparagus, 1 cup cherry tomatoes, 1 tbsp extra virgin olive oil, herbs

Macros: Protein 40g, Carbs 25g, Fat 35g

Day 3

 Meal 1: Chicken & Avocado Salad

Ingredients: 4 oz grilled chicken breast, 1 avocado, 2 cups mixed greens, 1 tbsp extra virgin olive oil, lemon juice

Macros: Protein 35g, Carbs 15g, Fat 40g

Snack 1: Kimchi

Ingredients: 1 cup kimchi, 1 tbsp sesame oil

Macros: Protein 4g, Carbs 15g, Fat 15g

Meal 2: Lamb & Spinach Stir-Fry

Ingredients: 5 oz lamb slices, 2 cups spinach, 1 tbsp extra virgin olive oil, garlic, ginger

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 2: Fruit & Coconut Yogurt

Ingredients: 1/2 cup coconut yogurt, 1/2 cup mixed berries

Macros: Protein 5g, Carbs 25g, Fat 10g

Meal 3: Roasted Turkey & Cauliflower

Ingredients: 6 oz roasted turkey breast, 1 cup roasted cauliflower, 1 tbsp olive oil

Macros: Protein 40g, Carbs 20g, Fat 40g

Day 4

 Meal 1: Tuna & Cucumber Salad

Ingredients: 1 can tuna, 1 cucumber, 2 cups mixed greens, 1 tbsp olive oil, lemon juice

Macros: Protein 35g, Carbs 10g, Fat 40g

Snack 1: Pickled Vegetables

Ingredients: 1 cup pickled vegetables, 1 tbsp olive oil

Macros: Protein 3g, Carbs 15g, Fat 15g

Meal 2: Baked Salmon & Brussels Sprouts

Ingredients: 5 oz salmon fillet, 1 cup Brussels sprouts, 1 tbsp olive oil

Macros: Protein 40g, Carbs 15g, Fat 35g

Snack 2: Coconut Chia Bars

Ingredients: 2 coconut chia bars

Macros: Protein 5g, Carbs 20g, Fat 15g

Meal 3: Chicken & Bell Pepper Skewers

Ingredients: 6 oz chicken breast, 1 cup bell peppers, 1 tbsp olive oil, spices

Macros: Protein 45g, Carbs 20g, Fat 35g

Day 5

Meal 1: Sardine & Arugula Salad

Ingredients: 1 can sardines, 2 cups arugula, 1 avocado, 1 tbsp olive oil, lemon juice

Macros: Protein 30g, Carbs 15g, Fat 45g

Snack 1: Carrot Sticks

Ingredients: 1 cup carrot sticks, 1 tbsp olive oil, salt and pepper for taste

Macros: Protein 2g, Carbs 15g, Fat 15g

Meal 2: Grilled Mackerel & Asparagus

Ingredients: 5 oz mackerel, 1 cup asparagus, 1 tbsp olive oil

Macros: Protein 40g, Carbs 10g, Fat 40g

Snack 2: Almond Flour Crackers & Hummus

Ingredients: 10 almond flour crackers, 2 tbsp hummus

Macros: Protein 5g, Carbs 20g, Fat 10g

Meal 3: Pork & Cabbage Stir-Fry

Ingredients: 5 oz pork slices, 2 cups cabbage, 1 tbsp coconut oil, garlic, ginger

Macros: Protein 35g, Carbs 20g, Fat 45g

Day 6

Meal 1: Grilled Chicken & Spinach Salad

Ingredients: 4 oz grilled chicken, 2 cups spinach, 1 avocado, 1 tbsp olive oil, lemon juice

Macros: Protein 35g, Carbs 15g, Fat 40g

Snack 1: Fermented Beets

Ingredients: 1 cup fermented beets, 1 tbsp olive oil

Macros: Protein 3g, Carbs 20g, Fat 15g

Meal 2: Roasted Duck & Zucchini

Ingredients: 5 oz roasted duck, 1 cup zucchini, 1 tbsp olive oil

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 2: Coconut Yogurt with Flaxseeds

Ingredients: 1/2 cup coconut yogurt, 1 tbsp flaxseeds

Macros: Protein 6g, Carbs 15g, Fat 15g

Meal 3: Grilled Lamb Chops & Kale

Ingredients: 6 oz lamb chops, 2 cups kale, 1 tbsp olive oil, garlic

Macros: Protein 40g, Carbs 20g, Fat 40g

Day 7

Meal 1: Smoked Trout & Mixed Greens

Ingredients: 4 oz smoked trout, 2 cups mixed greens, 1 avocado, 1 tbsp olive oil

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 1: Fermented Cabbage

Ingredients: 1 cup fermented cabbage, 1 tbsp olive oil

Macros: Protein 4g, Carbs 15g, Fat 15g

Meal 2: Seared Tuna with Bok Choy

Ingredients: 5 oz seared tuna, 1 cup bok choy, 1 tbsp sesame oil

Macros: Protein 40g, Carbs 10g, Fat 35g

Snack 2: Avocado & Seaweed Wrap

Ingredients: 1/2 avocado, 1 sheet nori, 1 tbsp sesame oil

Macros: Protein 3g, Carbs 15g, Fat 18g

Meal 3: Beef & Broccoli Stir-Fry

Ingredients: 6 oz beef strips, 1 cup broccoli, 1 tbsp coconut oil, garlic, ginger

Macros: Protein 40g, Carbs 20g, Fat 40g

Want more delicious, nutritious, anti-inflammatory diet recipes designed by registered dietitians, functional medicine health coaches, and food experts?