In a recent post, the nutritionist talked about consuming an anti-inflammatory diet to ease the process and promote overall well-being. The user posted a week-long diet plan, including anti-inflammatory early morning drinks, breakfast, lunch, snacks, dinner, and other options. Check below the anti-inflammatory diet plan to know how you can manage things through this diet.
7-Day Anti-Inflammatory Diet for Weight Loss
Day 1
- Early morning: 5 soaked almonds and jeera + ajwain water
- Breakfast: 1 besan cheela with 20 gm of mint chutney
- Mid-morning: 1 fruit and 1 tablespoon of seeds on top
- Lunch: Quinoa chickpea bowl with vegetables
- Snacks: 1 cup of peppermint tea and 30 gm makhana
- Dinner: 150 gm cooked dal khichri
- Before bed: Fennel and ginger water
Day 2
- Early morning: Ginger, turmeric, and black pepper detox shot
- Breakfast: Warm oatmeal with oats, nut milk, and one fruit
- Mid-morning: Snack and 1 glass of beetroot kanji
- Lunch: 2 idli, a bowl of sambar, and 20 gm of coconut chutney
- Snacks: Sprout bhel
- Dinner: 1 beetroot tofu paratha
- Before bed: 1 cup of chamomile tea
Day 3
- Early morning: Lukewarm lemon water, five soaked almonds, and two walnuts
- Breakfast: Moong dal cheela with 20 gm mint chutney
- Mid-morning: 100 gm papaya and 1 tablespoon of pumpkin seeds
- Lunch: 30 gm rajma rice (100 gm) + 1 seasonal vegetable
- Snacks: 1 seed and date ladoo
- Dinner: Millet khichri
- Before bed: Tulsi, jeera, and ajwain water
Day 4
- Early morning: Lukewarm cinnamon water
- Breakfast: 5 soaked almonds and jowar vegetable uttapam
- Mid-morning: 1 glass of vegetable juice
- Lunch: Dal palak, 1 bajra roti, and 100 gm cucumber raita
- Snacks: 1 seed and date ladoo
- Dinner: Sauted vegetables and 100 gm tofu
- Before bed: 1 cup of chamomile tea
Day 5
- Early morning: 5 soaked almonds and turmeric, ginger, and black pepper detox shot
- Breakfast: 1 chickpea-milled bread sandwich
- Mid-morning: 100 gm papaya + 1 tablespoon mixed seeds
- Lunch: Lentil curry, 1 jowar roti, pumpkin curry, and 100 gm curd
- Snacks: 30 gm humus and vegetable sticks
- Dinner: Tomato basil soup and 70 gm low-fat cheena paneer bhurji
- Before bed: Warm fennel seed water
Day 6
- Early morning: Jeera water and 5 soaked almonds
- Breakfast: 2 millet idli, a bowl of sambar, and 20 gm chutney
- Mid-morning: 1 glass of beetroot kanji
- Lunch: Paneer bhurji, 1 millet roti, and yoghurt
- Snacks: 2 oranges
- Dinner: 1 roti, lentil curry, and 100 gm cucumber raita with tadka
- Before bed: Jeera and ajwain water
Day 7
- Early morning: Cinnamon and black raisin water, 5 soaked almonds, and 2 walnuts
- Breakfast: Vegetable upma and 10 gm peanuts
- Mid-morning: 1 glass of coconut and chia seed water
- Lunch: Kala channa curry, 100 gm steamed rice, and 1 green vegetable
- Snacks: 20 gm makhana and a cup of green tea
- Dinner: Vegetable dal and millet khichri -200 gm
- Before bed: Tulsi and ginger water
At the end, the nutritionist also shared 3 anti-inflammatory drinks that one can drink in their daily routine. They are green tea with lemon, ginger, fennel, and jeera seed water, and star anise and cinnamon tea.
Anti-Inflammatory Diet: Key Components
The key components to include in your diet are fresh fruits and vegetables, including blueberries, blackberries, strawberries, cherries, kale, spinach, and broccoli. You should also add whole grain foods, healthy fats, herbs and spices, plant-based protein, and fermented foods. Moreover, the nutritionist suggested consuming green tea instead of the regular milk tea.
