02 Day | Anti-Inflammatory Diet | Meal Plan

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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 (164 calories)
1/4 cup dried walnut halves

Nuts

h3rh32qoThis nature’s gift is known to make people full with just a small quantity. If you pair nuts with hot milk then that would become a  wholesome combination because dairy products are also very fulfilling. You can also add nuts to yogurt.  If you want to pair it up with bread then you can use nut butters. Almond butter and peanut butter will give you energy as well as leave you feeling full for a longer time.

Eggs

ij71kd9oThey are filled with tons of protein. They are rich in vitamins and nutrients. Eating eggs will leave you feeling full. There are many ways in which one can eat eggs. You can make a heavy vegetable omelette and pair it up with brown bread. You can also make scrambled eggs and put them on a brown bread, which is already coated with peanut butter or almond butter. You can store hard boiled eggs for the week and then mix them with a salad.

Oatmeal

Ingredients for homemade oatmeal granola

A protein-rich meal will have not just one but many benefits. A protein-rich meal gives you ample energy. Oatmeal is an appetizing source of proteins and carbohydrates.  You can make an oatmeal smoothie which includes bananas and milk. This will make it tastier and flavor some. You can also choose to add nuts. Customize the dish in such a way that it tastes delicious and is fulfilling.

(Dinner Time P.M)

(437 calories)

  • Chopped Veggie Grain Bowls with Turmeric Dressing

Ingredient 
  • 2 (8 ounce) packages cooked quinoa
  • 1 (16 ounce) container chopped veggie mix
  • 1 (15.5 ounce) can chickpeas, rinsed
  • 1/2 cup creamy turmeric salad dressing

 

Instructions Checklist
  • Step 1

    • Prepare quinoa according to package directions. Transfer to a shallow bowl to cool completely before assembling bowls.

    Step 2

    • Divide veggie mix among 4 single-serving lidded containers. Top each with one-fourth of the quinoa and one-fourth of the chickpeas. Seal the containers and refrigerate for up to 4 days.

    Step 3

    • Transfer 2 tablespoons salad dressing into each of 4 small lidded containers and refrigerate for up to 4 days.

    Step 4

    • Toss each bowl with dressing just before serving.
  • To make ahead: Refrigerate bowls and dressing separately for up to 4 days.

 

Nutrition Facts

  
306 calories; protein 11.9g; carbohydrates 47.7g; dietary fiber 10g; sugars 7.7g; fat 7.4g; saturated fat 0.4g; vitamin a iu 4019.1IU; vitamin c 72.1mg; folate 68.3mcg; calcium 75.7mg; iron 3mg; magnesium 174.7mg; potassium 250.1mg; sodium 148.4mg; thiamin 0.1mg. 

P.M. Snack (95 calories)

  • 1 medium apple

Main Course (422 calories)

Mediterranean Chicken Quinoa Bowl

Recipe Summary

Active: 35 mins  Total: 55  mins Servings: 4
 

Ingredients

Ingredient
  • 1 pound boneless, skinless chicken breasts, trimmed
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 7-ounce jar roasted red peppers, rinsed
  • ¼ cup slivered almonds
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 small clove garlic, crushed
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon crushed red pepper (Optional)
  • 2 cups cooked quinoa
  • ¼ cup pitted Kalamata olives, chopped
  • ¼ cup finely chopped red onion
  • 1 cup diced cucumber
  • ¼ cup crumbled feta cheese
  • 2 tablespoons finely chopped fresh parsley
Instructions Checklist
  • Step 1

    • Position a rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.

    Step 2

    • Sprinkle chicken with salt and pepper and place on the prepared baking sheet. Broil, turning once, until an instant-read thermometer inserted in the thickest part reads 165 degrees F, 14 to 18 minutes. Transfer the chicken to a clean cutting board and slice or shred.

    Step 3

    • Meanwhile, place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

    Step 4

    • Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.

    Step 5

    • To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of cucumber, the chicken and the red pepper sauce. Sprinkle with feta and parsley.

Nutrition Facts

 

Daily Totals: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium

To Make it 1,200 Calories: Omit the orange at breakfast and change both the A.M. and P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 large pear and increase to 1/3 cup dried walnuts at A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.

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