01 Day | Anti-inflammatory Diet | Meal Plan Healthful Recipe

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Anti-Inflammatory Foods

Anti-inflammatory Diet

The anti-inflammatory diet contains plenty of prebiotics, fiber, antioxidants, and omega-3s. This means a diet rich in vegetables, whole fruit, whole grains, legumes, and fatty fish.

Breakfast Time A.M

 (310 calories)

  • 1 serving Raspberry-Kefir Power Smoothie
  • 1 medium orange

A.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds
 

Dinner Time P.M

 (360 calories)

  • 1 serving White Bean & Veggie Salad

Ingredients

Ingredient Checklist







Instructions Checklist

  • Combine greens, veggies, beans and avocado in a medium bowl. Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate.

Nutrition Facts

360 calories; protein 10.1g; carbohydrates 29.7g; dietary fiber 13.3g; sugars 2.9g; fat 24.6g; saturated fat 3.6g; vitamin a iu 3221.1IU; vitamin c 30mg; folate 261.9mcg; calcium 140.1mg; iron 4.5mg; magnesium 104mg; potassium 1291.6mg; sodium 321.3mg; thiamin 0.2mg. 

P.M. Snack (194 calories)

  • 1 plum
  • 1/4 cup dried walnut halves

Main Course (422 calories)

Greek Roasted Fish with Vegetables Trusted Brands1 serving Greek Roasted Fish with Vegetables

Recipe Summary

Active: 35 mins  Total: 55  mins Servings: 4
 

Ingredients

Ingredient Checklist












Instructions Checklist

  • Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a 15×10-inch baking pan; cover with foil. Roast 30 minutes.


  • Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat.


  • Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes.


  • Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.

Nutrition Facts

422 calories; protein 32.9g; carbohydrates 31.5g; dietary fiber 5.7g; sugars 6.6g; fat 18.6g; saturated fat 2.4g; cholesterol 78mg; vitamin a iu 2990IU; vitamin c 232.7mg; folate 130.8mcg; calcium 103.5mg; iron 4mg; magnesium 102.1mg; potassium 1740.6mg; sodium 593.1mg. 
 
 

Daily Totals: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and reduce the walnuts at the P.M. snack to 5 dried walnut halves.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.

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