Anti-Inflammatory Meal Plan

Dairy-Free • Gluten-Free • Gut and Hormone Supportive

This plan is designed to calm inflammation, support digestion, balance blood sugar, and nourish your body with healing, functional ingredients that help you feel grounded, clear, and energized.

Morning Ritual

Lemon-Turmeric Detox Tonic
8 oz warm filtered water
Juice of half a lemon
¼ tsp turmeric
Pinch of black pepper
Optional: ½ tsp raw honey

Why it works: Hydrates, supports liver function, and delivers powerful antioxidant and anti-inflammatory compounds to start your day grounded.

Breakfast

Sweet Potato Breakfast Hash with Greens and Avocado
½ cup roasted sweet potato cubes
2 organic pasture-raised eggs or tofu scramble
1 cup sautéed kale or spinach
¼ avocado sliced
Olive oil drizzle and sea salt to finish

Why it works: Fiber-rich and blood sugar balancing with anti-inflammatory fats, root vegetables, and hormone-supportive greens.

Mid-Morning Snack

Green Smoothie
1 cup unsweetened almond milk
½ frozen banana
½ cup frozen wild blueberries
1 handful spinach
1 tbsp chia or flaxseed
½ tsp cinnamon
1 scoop collagen or plant-based protein

Why it works: Antioxidant-packed and supportive of both gut and skin health. Helps reduce oxidative stress while keeping you full.

Lunch

Anti-Inflammatory Power Bowl
½ cup cooked quinoa or cauliflower rice
½ cup roasted broccoli
½ cup shredded carrots
¼ cup red cabbage (raw or lightly sautéed)
4 oz grilled organic chicken or wild salmon
Sprinkle of pumpkin seeds or hemp seeds
Dressing: tahini, lemon, garlic, and olive oil

Why it works: Full of phytonutrients, omega-3s, fiber, and healthy fats to regulate inflammation and support digestion and hormone balance.

Afternoon Snack

Cucumber Slices with Hummus and Olive Oil Drizzle
½ cucumber sliced
¼ cup hummus
Splash of extra virgin olive oil and a dash of smoked paprika

Why it works: Rich in minerals and healthy fats, and easy to digest while calming the gut lining.

Dinner

Zucchini Noodles with Pesto and Grass-Fed Turkey Meatballs
1 cup spiralized zucchini sautéed in olive oil
½ cup cooked grass-fed turkey or chicken meatballs
2 tbsp dairy-free pesto (basil, garlic, olive oil, pine nuts or pumpkin seeds)
Side of roasted carrots or beets

Why it works: Protein, fiber, and anti-inflammatory herbs to reduce gut irritation and nourish the immune system.

Optional Evening Support

Ginger Chamomile Tea
Steep chamomile with a few slices of fresh ginger
Optional: add a spoonful of collagen for extra gut support

Why it works: Helps lower cortisol, ease digestion, and prepare your nervous system for restful sleep.

Meal Prep Tips

• Roast sweet potatoes and other veggies in bulk for breakfast and bowls

• Make extra pesto to use throughout the week

• Cook a batch of quinoa and protein to mix and match

• Store chopped raw veggies in water for snacks and quick meals

• Blend smoothie ingredients (minus the liquid) into pre-portioned bags to keep in the freezer