Anti-inflammatory Diet Plan With Intermittent Fasting
Authors: Amina H Khalpey, PhD, Parker Wilson BS, Brynne Rozell BS, Zain Khalpey, MD, PhD
Diet and what we eat is an important part of daily health that can impact many processes in our body. Various diets have been linked to increased or decreased inflammation in the body depending on the contents and schedule of the diet. Detailed in this post is a 7-day Anti Inflammatory Diet Plan that includes an Intermittent Fasting cycle. Intermittent fasting is an eating schedule that includes periods of fasting or food avoidance to promote good health. Specifically in this meal plan, we suggest that you fast for one day each week and consume only water and herbal tea. Intermittent fasting has been shown to have anti-inflammatory effects, as well as potential health benefits such as improved metabolism and increased longevity. It is important to note that Intermittent Fasting is not appropriate for everyone and should be approached with caution, especially for individuals with certain health conditions or who are pregnant or breastfeeding. It is always best to consult a healthcare professional before starting any new diet, especially if you have underlying health conditions. This meal plan provides approximately 2,000 calories per day and can be adjusted based on individual factors such as age, gender, weight, and activity level. As always, it is best to consult a registered dietitian to determine the best calorie intake for your specific needs.
7-Day Anti-Inflammatory Diet Plan
Day 1
Breakfast (10 AM – ~700 calories): Green smoothie: 2 cups spinach, 1 cup kale, 1 cup mixed berries, 1.5 cups almond milk, 1 scoop protein powder, 1 tbsp chia seeds, 1 tbsp almond butter, ½ banana
Lunch (1 PM – ~800 calories): Grilled salmon (6 oz) with 1.5 cups roasted vegetables (carrots, zucchini, bell peppers), 1 cup quinoa, 1 tbsp olive oil drizzle, ¼ cup chopped walnuts
Dinner (7 PM – ~700 calories): Lentil soup (2 cups) with 3 slices whole grain bread, 1 tbsp olive oil drizzle over soup
Day 2
Breakfast (10 AM – ~700 calories): Greek yogurt (1.5 cups) with ½ cup mixed berries, ¼ cup mixed nuts, 1 tbsp honey, 2 tbsp hemp seeds
Lunch (1 PM – ~800 calories): Grilled chicken (6 oz) with 2 cups mixed greens, ½ avocado, cherry tomatoes, lemon vinaigrette, ¼ cup sunflower seeds, 1 tbsp olive oil drizzle
Dinner (7 PM – ~700 calories): Grilled shrimp (6 oz) with 1 cup roasted sweet potatoes, 1.5 cups steamed asparagus, 1 tbsp grass-fed butter on sweet potatoes
Day 3
Breakfast (10 AM – ~700 calories): Whole grain toast (2 slices) with ½ avocado, 2 eggs, 1 tbsp hemp seeds, 1 tbsp olive oil drizzle over toast
Lunch (1 PM – ~800 calories): Grilled fish (6 oz) with 1.5 cups mixed vegetable salad, ¾ cup quinoa, ¼ cup walnuts, 1 tbsp balsamic vinaigrette
Dinner (7 PM – ~700 calories): Vegetable stir fry (2 cups) with tofu (6 oz), 1.5 cups brown rice, 1 tbsp sesame oil, 1 tbsp cashews
Day 4 – Intermittent Fasting
Consume only: Water and herbal tea throughout the day
Dinner (7 PM – ~800 calories): Grilled chicken (6 oz) with 1.5 cups roasted vegetables, ¾ cup quinoa, 1 tbsp olive oil drizzle, ¼ avocado
Days 5-7:
Repeat the above meal plan or make substitutions with similar foods to meet your individual needs and preferences.
