Anti-Inflammatory Diet Meal Plan
A week based on Mediterranean and DASH patterns. Omega-3s, antioxidants, and fibre. Use it for arthritis, IBD, type 2 diabetes, and other inflammatory conditions. Edit it in Foodzilla.
What goes in and what comes out
More foods with anti-inflammatory data behind them. Less of the foods that push the other way.
- - Omega-3s. Oily fish.
- - Fruit and berries. Antioxidants and vitamins.
- - Leafy greens such as spinach and kale.
- - Beans and legumes. Fibre and protein.
- - Nuts and seeds.
- - Whole grains. Steadier glucose.
- - Olive oil.
- - Herbs and spices such as turmeric and ginger.
- - Prebiotics and probiotics for the gut, which talks to inflammation.
- - Limit processed food, extra sugar and salt, refined carbs and oils, and excess alcohol.
How this week is built
Mediterranean and DASH rules, written for people with arthritis, asthma, IBD, lupus, type 2 diabetes, or cardiovascular disease.
1. Fibre. 32 to 59g a day. Fibre is one of the clearer diet levers for inflammatory markers.
2. Each meal includes an anti-inflammatory ingredient: oily fish, berries, or magnesium-rich greens.
3. Most recipes take 5 to 25 minutes.
4. Calories move without rewriting the pattern:
- To increase calories: add a snack or a larger snack.
- To decrease calories: drop a snack.
How to use this template in your practice
Set calories. Raise oily-fish frequency. Swap allergens.
Export a branded PDF and send it through the portal with a grocery list of those foods.
الميزات الرئيسية
Omega-3 fatty acids
Oily fish. Among the stronger food-based anti-inflammatory tools.
Fruits and berries
Antioxidants and vitamins.
Green leafy vegetables
Spinach and kale, for phytonutrients and magnesium.
Beans and legumes
Fibre and protein.
Nuts and seeds
Unsaturated fats and vitamins.
Whole grains
Steadier glucose and more fibre.
إخلاء المسؤولية
يُقدَّم هذا القالب لأغراض تعليمية وإعلامية فقط. ولا يشكل نصيحة طبية أو غذائية. استشر دائمًا أخصائي رعاية صحية مؤهلاً قبل إجراء تغييرات في النظام الغذائي.
استخدم هذا القالب في ممارستك المهنية
ابدأ بهذا القالب، وخصصه لكل عميل، وقدم خطط وجبات احترافية في دقائق. وليس ساعات.
تصدير PDF بعلامتك التجارية
شعارك، ألوانك، علامتك التجارية
وحدات ماكرو مخصصة
اضبط السعرات والماكرو لكل عميل
قوائم تسوق ذكية
يتم إنشاؤها تلقائيًا من خطط الوجبات
يشاهد الآخرون أيضًا
خطة حمية البحر المتوسط
A 2,000 kcal Mediterranean week.
خطة حمية DASH
A DASH week.
خطة بيسكاتاريان
A 2,000 kcal week of plants plus seafood.
حمية منخفضة الهيستامين
An 1,800 kcal week that drops high-histamine foods.
خطة خالية من الغلوتين
A 2,000 kcal gluten-free week for celiac disease, non-celiac gluten sensitivity, wheat allergy, or a client who simply does not eat gluten.