The Best Anti-inflammatory Meal Plans

Eating Well Requires A Great Plan

I talk a lot about the importance of an anti-inflammatory diet. It’s good for your organs, it helps reduce autoimmune symptoms, and so much more.

So I’ve decided to provide you with some sample meal plans and recipes that will help you kick start a new, healthy lifestyle.

These meal plans and recipes are all rich in foods that support Phase 1 and 2 liver detoxification. Our liver helps us detoxify ourselves daily from inflammatory things we come into contact with.

Anti-Inflammatory Foods To Eat

I always recommend eating a diet full of micronutrient-rich veggies and healthy fats, both of which contribute to keeping inflammation at bay. A variety of veggies and fruits in smoothies will help provide you with the vitamins and minerals your metabolism needs to run.

Lean proteins, like salmon, support muscle retention and blood sugar stabilization. Healthy fats such as extra virgin olive oil keep the balance between inflammatory and anti-inflammatory fats in favor of anti-inflammatory ones.

Don’t be afraid of these carbohydrates. These carbs are coming from real fruits and vegetables, not sugar, snacks foods, or baked goods. Whole food carbohydrates have a higher nutrient density and don’t cause the inflammation that grains and added sugar do.

Let me know what plan and which recipe works best for you!

To your health,

Dr. Laura

Sample Meal Plans


Antiinflammatory Meal Plan


Anti-Inflammatory Meal Plan 2

Anti-Inflammatory Recipes

Multi-Greens Smoothieanti-inflammatory-meal-plan

Makes 2 servings

  • 1 cup kale, collards, or Swiss chard, packed tight (large stems removed) n 1⁄2 cup loosely packed parsley leaves
  • 1 medium apple, cored
  • 1 medium pear, cored
  • 1 tablespoon lemon juice
  • 1 cup green tea, cold or room temp n 1⁄2 cup water
  • 3⁄4 cup ice


1. Put all ingredients in a high powered blender, and start on low speed, gradually working up to high speed for 1 minute.

Tips: This is best if served fresh, but it may be stored in the refrigerator to drink later in the day, if desired. Try to use a variety of different greens each time the Multi-Greens Smoothie is prepared if used daily or frequently during a focused detoxification period. If controlling carbohydrates more tightly, cut fruit portions in half.

(per serving):

Calories: 115
Fat (g): 1 Sat. Fat (g): 0 Chol (mg): 0 Sodium (mg): 26 Carb (g): 28 Fiber (g): 5 Protein (g): 2

Core Food Plan (per serving):

ns Veg: 0.5 Fruits: 1.5

Salmon with Roasted Cherries

Makes 4 servingsanti-inflammatory-meal-plan

  •  3⁄4 pound cherries, pitted & halved (about 3 cups) n 3 tablespoons fresh lemon juice, divided
  • 1 tablespoon agave nectar or honey
  • 2 teaspoons chopped fresh thyme
  • 1 pound salmon (4 fillets) Directions

1. Prepare the cherries by pitting and halving. Place in medium to large bowl. Toss with 1 tablespoon lemon juice, agave, and fresh thyme.

2. Arrange salmon skin-side down on a large foil-lined baking sheet. 3. Spread cherry mixture over salmon. Broil salmon until just cooked

through, and cherries are caramelized, 5–7 minutes.
4. Transfer to plates, drizzle with remaining 2 tablespoons lemon juice.

Tips: This is great served over rice or quinoa or a bed of fresh spinach.

Nutrition (per serving)

Calories: 185
Fat (g): 4 Sat. Fat (g): 1 Chol (mg): 59 Sodium (mg): 77 Carb (g): 13 Fiber (g): 1 Protein (g): 23

Core Food Plan (per serving):

Proteins: 3 Fruits: 1

Stir-Fried Chicken with Ginger Broccoli

Makes 4 servings


  • 1 pound chicken breast, cut into bite-sized pieces n 4 tablespoons low-sodium tamari, divided
  • 3 tablespoons olive oil, divided
  • 1 bunch scallions, thinly sliced
  • 2 teaspoons peeled and minced fresh ginger n 2 minced garlic cloves
  • 1 tablespoon arrowroot or cornstarch
  • 1 tablespoon dry sherry
  • 1⁄2 teaspoon cayenne or 1⁄4 teaspoon hot-pepper flakes n 2 cups broccoli florets
  • 2 cups sliced mushrooms
  • 1 red bell pepper cut into thin strips
  • 1⁄4 cup water
  • 1 teaspoon sesame oil
  • 1⁄4 teaspoon sea salt
  • 1⁄4 teaspoon black pepper


  1. Toss chicken with 2 tablespoons tamari sauce, and set aside for 5–10 minutes. In a wok or large skillet, heat 1 tablespoon oil over medium heat and add scallions, ginger, and garlic. Stir-fry for 30 seconds.
  2. Drain chicken and add to wok, stir-frying for 2 more minutes.
  3. Using a fork or small whisk, mix remaining 2 tablespoons tamari with arrowroot or cornstarch, sherry,and cayenne in a small bowl. Set aside.
  4. Add another 1 tablespoon oil in wok over medium to high heat, and add broccoli, mushrooms, and bell pepper, and stir-fry for 2 minutes. Add 1⁄4 cup water, and bring to a boil. Cover wok and reduce heat to low, simmering about 5 minutes until vegetables are slightly tender.
  5. Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly heated; do not overcook chicken and vegetables. Add sesame oil, salt, and pepper to taste and adjust seasonings if you desire a spicier dish.
  6. Serve immediately or make ahead and refrigerate until ready to serve. Reheat carefully; flavors are enhanced when the dish sits overnight.

Nutrition (per serving)

Calories: 282
Fat (g): 13 Sat. Fat (g): 2 Chol (mg): 66 Sodium (mg): 674 Carb (g): 11
Fiber (g): 3 Protein (g): 30

Core Food Plan (per serving):

Proteins: 4 ns Veg: 2

The content on is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

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