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.
Caractéristiques Principales
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.
Avertissement
Ce modèle est fourni à des fins éducatives et informatives uniquement. Il ne constitue pas un avis médical ou nutritionnel. Consultez toujours un professionnel de santé qualifié avant de modifier votre alimentation.
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Les gens consultent aussi
Plan Régime Méditerranéen
A 2,000 kcal Mediterranean week.
Plan Régime DASH
A DASH week.
Plan Pescétarien
A 2,000 kcal week of plants plus seafood.
Régime Faible en Histamine
An 1,800 kcal week that drops high-histamine foods.
Plan Sans Gluten
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.