04 Day | Anti-Inflammatory Diet | Meal Plan

  • Post category:Pain
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 (361 calories)

Egg Salad Avocado Toast

  • 1 large pear

A.M. Snack (30 calories)

  • 1 plum

Lunch (400 calories)

Veggie Grain Bowls

  • 1 medium apple

P.M. Snack (164 calories)

  • 1/4 cup dried walnut halves

Dinner (523 calories)

Skillet Lemon Chicken & Potatoes with Kale

Nutrition Facts
Serving Size: 1 Chicken Thigh & 1 Cup Vegetables
 
Per Serving:
 
374 calories; protein 24.7g; carbohydrates 25.6g; dietary fiber 2.9g; sugars 1.8g; fat 19.3g; saturated fat 3.9g; cholesterol 75.5mg; vitamin a iu 2463.4IU; vitamin c 40.6mg; folate 51mcg; calcium 64.8mg; iron 2mg; magnesium 53mg; potassium 677.3mg; sodium 377.9mg; thiamin 0.2mg. 
Exchanges: 

3 Lean Protein, 2 Fat, 1 1/2 Starch, 1/2 Vegetable

  • 2 cups mixed greens
  • 1 serving Citrus Vinaigrette
 
 

Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and omit the mixed greens with Citrus Vinaigrette at dinner.

To Make it 2,000 Calories: Add 25 dry-roasted unsalted almonds to A.M. snack and add 1 avocado, sliced, to dinner.

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