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 Diet Plan
Breakfast (10am): Green smoothie with spinach, kale, berries, almond milk, and protein powder (approx. 300 calories)
Lunch (1pm): Grilled salmon with roasted vegetables and quinoa (approx. 400 calories)
Dinner (7pm): Lentil soup with a side of whole grain bread (approx. 400 calories)
Breakfast (10am): Greek yogurt with mixed berries and mixed nuts (approx. 300 calories)
Lunch (1pm): Grilled chicken with mixed greens salad and lemon vinaigrette (approx. 400 calories)
Dinner (7pm): Grilled shrimp with roasted sweet potatoes and steamed asparagus (approx. 400 calories)
Breakfast (10am): Whole grain toast with avocado and egg (approx. 300 calories)
Lunch (1pm): Grilled fish with mixed vegetable and quinoa salad (approx. 400 calories)
Dinner (7pm): Vegetable stir fry with tofu and brown rice (approx. 400 calories)
Intermittent Fasting Drink water and herbal tea throughout the day :
Dinner (7pm): Grilled chicken with roasted vegetables and quinoa (approx. 400 calories)
Repeat the above meal plan or make substitutions with similar foods to meet your individual needs and preferences.