Curious to Try an Anti-inflammatory Diet? Here’s a 5-Day Anti-Inflammatory Meal Plan to Get Started

Curious to Try an Anti-inflammatory Diet? Here’s a 5-Day Anti-Inflammatory Meal Plan to Get Started

By Protein Chefs

5 Min Read

Inflammation is an underlying factor for several chronic illnesses and the foods we eat influence our body's inflammatory response. Choosing foods known for stabilizing and decreasing inflammation is a smart way to improve health and manage disease. Not sure where to begin? Use our 5-day anti-inflammatory meal plan to kickstart your journey.

What is an Anti-Inflammatory Diet?

An anti-inflammatory diet is one focused on foods that reduce inflammation levels and avoids foods that can worsen inflammation. The diet is rich in antioxidants such as berries, leafy greens, whole grains and restricts inflammation triggering foods such as fatty red meat, refined sugars, alcohol, and highly processed foods.

 “Anti-inflammatory diets are rich in healthy, fresh, flavourful ingredients that are dense in vitamins and nutrients. Instead of causing stress to the body, like some foods and drinks do, anti-inflammatory foods nourish the body, boost immunity, and heal us from within.”

-Ronneil Ramlal, CEO of Protein Chefs


Types of Anti-Inflammatory Diets

Eating a diet rich in anti-inflammatory foods isn’t a new concept. However, recent studies show the impact eating inflammation-causing foods has on health and is leading to more and more people to explore anti-inflammatory diet options. 

Examples of popular anti-inflammatory diets include:

The Mediterranean Diet. This diet mimics traditional foods and eating patterns of people living in the Mediterranean region. It focuses on fresh fruits and vegetables, fatty fish, olive oils, whole grains, and minimal amounts of red meat, refined sugars, processed wheat, and saturated fats.

The DASH Diet. DASH stands for Dietary Approach to Stop Hypertension. It’s similar to the Mediterranean Diet-–it has a high percentage of plant-based foods, but restricts consumption of salt and high-fat dairy products a little more than the Mediterranean diet.

The Okinawan Diet. Okinawa is an island in the Ryukyu islands of Japan and is known for having a large population of centenarians compared to the rest of the world. What they eat is believed to be a big contributor to the region’s longevity.

The Okinawan diet focuses on eating the same foods as the people on the diet’s namesake island. This low-calorie diet largely consists of vegetables, plant-based protein (soy), and fish. Instead of relying on bread for a starchy carbohydrate, they eat sweet potatoes that are rich in antioxidants.

Pro-Tip: You don’t have to follow any one diet when striving for an anti-inflammatory diet.

“While there are several anti-inflammatory diets on the market today, you don’t need to follow any one to meet your health goals. Simply incorporate the anti-inflammatory recipes you like and limit inflammation-triggering ones as much as you’re comfortable with, “ says Ronneil Ramlam. 

“For instance, the Mediterranean and Okinawa diets have high fish content. If you don’t like fish, don’t force yourself to eat it, simply swap it out for another low-fat, high protein meat, such as lean chicken breast.”


Who Can Benefit From an Anti-Inflammatory Diet?

Anyone who suffers from chronic inflammation can benefit from eating a diet high in anti-inflammatory foods. 2.6 million adult Canadians live with heart disease with inflammation being a leading cause for many of their heart diseases including hypertension and atherosclerosis.

Other conditions that can be helped by eating anti-inflammatory foods include:

  • Psoriasis
  • Arthritis
  • Obesity
  • Inflammatory Bowel Disease
  • Alzheimer’s Disease
  • Diabetes
  • Crohn's Disease



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What to Eat on an Anti-Inflammatory Diet

On an anti-inflammatory diet, the focus is on incorporating a variety of nutrient-dense, whole foods that not only reduce inflammation but also provide your body with essential vitamins and minerals. 

These foods are typically rich in antioxidants, omega-3 fatty acids, and phytochemicals, which work together to reduce inflammation and enhance overall health. 

Here’s a breakdown of foods to include, categorized by their main nutritional benefits:

Antioxidant-Rich Fruits and Vegetables:

  • Berries (blueberries, strawberries, raspberries)
  • Dark leafy greens (spinach, kale, Swiss chard)
  • Beets
  • Broccoli
  • Oranges

Omega-3 Rich Foods:

  • Fatty fish (salmon, mackerel, sardines)
  • Flaxseeds
  • Chia seeds
  • Walnuts
  • Hemp seeds

Whole and Fiber-Rich Grains:

  • Quinoa
  • Oats
  • Brown rice
  • Barley
  • Whole wheat


Try This 5-Day Anti-Inflammatory Diet Meal Plan

Day 1 


Oatmeal with sliced strawberries and chia seeds

Mid-Morning Snack

A small bowl of blueberries


Quinoa salad with mixed greens, cherry tomatoes, and avocado


Grilled salmon, steamed broccoli, and sweet potato mash


Baked apple with cinnamon


Day 2


Greek yogurt with walnuts and honey

Mid-Morning Snack

Carrot sticks with hummus


Turkey and spinach wrap with mustard


Baked chicken breast, quinoa, and steamed kale


Fresh pineapple slices


Day 3


Smoothie with spinach, banana, and almond milk

Mid-Morning Snack

A handful of almonds


Lentil soup with a side of mixed greens salad


Baked cod with olive tapenade, asparagus, and brown rice


Dark chocolate (70% or higher) squares


Day 4


Scrambled eggs with diced tomatoes and spinach

Mid-Morning Snack

Sliced cucumber with avocado dip


Grilled vegetable and hummus pita pockets


Stir-fried tofu with broccoli, bell peppers, and soy sauce over brown rice


Mango sorbet


Day 5


Almond butter on whole wheat toast with banana slices

Mid-Morning Snack

Fresh figs


Chickpea and avocado salad with olive oil and lemon dressing


Beef stew with carrots, celery, and potatoes (use lean cuts of beef)


Peach slices with a dollop of coconut cream

Want more tips on healthy eating? Read these next:


Get Support With Anti-Inflammatory Diet Recipes with Help From Protein Chef!

Starting a new diet isn’t easy, but with a little practice and support from chefs who can help you enjoy healthy, high-antioxidant meals, you’ll be a pro in no time! Protein Chefs is a meal delivery service that offers customers only healthy, high-quality, and tasty meals.

Based in Toronto, we deliver healthy meals in the GTA and to several other regions in Ontario. We believe convenience doesn’t have to be unhealthy—all of our meals are made fresh in our professional kitchens by Red Seal Chefs.

View our menu now to see what healthy, yummy foods we’re cooking up. When you’re ready to place your order, we’ll take $15 off as a thank you for trying Protein Chefs.

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