Post op 7 day high protein
Anti - Inflammatory
meal plan

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is essentially the Mediterranean diet but with more of an emphasis on foods thought to quell inflammation. Both diets incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins while limiting processed foods and added sugars. The two diets are so closely connected that a 2019 study in Nutrients indicated the Mediterranean diet is effective at reducing inflammation. One minor difference is that the anti-inflammatory diet places an even greater emphasis on healthy fats and antioxidant-rich foods, so aim to include plenty of nuts and seeds, avocado, olive oil and plenty of fatty fish, like salmon and tuna, as well as berries, cherries and dark leafy greens.

Here’s a detailed 7-day anti-inflammatory, low-carb meal plan with breakfast, lunch, dinner, and snack ideas. This meal plan focuses on nutrient-dense, anti-inflammatory ingredients like healthy fats, lean protein, and plenty of vegetables while avoiding processed carbs and inflammatory foods like sugar, refined grains, and certain oils.

Day 1

Breakfast: Smoked Salmon & Avocado Bowl

• Ingredients: 2 oz smoked salmon, ½ avocado, 2 tbsp chopped red onion, 1 tsp capers, 1 handful of spinach, 1 tbsp olive oil, 1 tsp lemon juice, sea salt, black pepper

• Instructions: In a bowl, layer spinach, avocado, smoked salmon, red onion, and capers. Drizzle with olive oil and lemon juice. Season with salt and pepper.

Lunch: Grilled Chicken Caesar Salad (No Croutons)

• Ingredients: 4 oz grilled chicken breast, 2 cups romaine lettuce, 2 tbsp parmesan cheese, 2 tbsp Caesar dressing (made with olive oil and no sugar), 1 boiled egg, salt, pepper

• Instructions: Toss the lettuce with chicken, parmesan, and Caesar dressing. Top with sliced boiled egg.

Dinner: Herb-Roasted Salmon with Roasted Brussels Sprouts

• Ingredients: 4 oz salmon fillet, 1 tbsp olive oil, 1 tsp fresh dill, 1 garlic clove (minced), 1 cup Brussels sprouts (halved), salt, pepper

• Instructions: Preheat oven to 375°F. Rub salmon with olive oil, dill, garlic, salt, and pepper. Roast Brussels sprouts with olive oil, salt, and pepper. Roast both for 20-25 minutes.

Snack: Almonds & Blueberries

• Ingredients: 10 almonds, ½ cup fresh blueberries

Day 2

Breakfast: Spinach & Mushroom Omelette

• Ingredients: 2 eggs, 1 cup spinach, ¼ cup mushrooms, 1 tbsp coconut oil, salt, pepper

• Instructions: Sauté spinach and mushrooms in coconut oil until soft. Whisk eggs with salt and pepper, pour over veggies, and cook until firm.

Lunch: Turkey Lettuce Wraps

• Ingredients: 4 oz sliced turkey breast, 3 large romaine lettuce leaves, ¼ avocado (sliced), 1 tbsp mustard, 2 slices tomato, 1 tbsp hummus

• Instructions: Layer turkey, avocado, mustard, tomato, and hummus in lettuce leaves. Roll up and enjoy.

Dinner: Lemon Garlic Chicken with Cauliflower Mash

• Ingredients: 4 oz chicken breast, 1 tbsp olive oil, 1 garlic clove (minced), 1 tsp lemon zest, 1 cup cauliflower, 1 tbsp butter, salt, pepper

• Instructions: Cook chicken in olive oil with garlic and lemon zest. Steam cauliflower, then mash with butter, salt, and pepper.

Snack: Cucumber Slices with Guacamole

• Ingredients: ½ cucumber (sliced), ¼ cup guacamole

Day 3

Breakfast: Chia Seed Pudding with Almond Butter

• Ingredients: 2 tbsp chia seeds, ¾ cup almond milk (unsweetened), 1 tbsp almond butter, ¼ tsp vanilla extract, a handful of raspberries

• Instructions: Mix chia seeds, almond milk, and vanilla. Let sit overnight. Top with almond butter and raspberries.

Lunch: Grilled Shrimp Salad

• Ingredients: 4 oz grilled shrimp, 2 cups mixed greens, 1 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tbsp sunflower seeds, ¼ avocado, salt, pepper

• Instructions: Toss greens with shrimp, olive oil, apple cider vinegar, avocado, sunflower seeds, salt, and pepper.

Dinner: Zucchini Noodles with Pesto & Grilled Chicken

• Ingredients: 1 zucchini (spiralized), 2 tbsp pesto (basil, olive oil, garlic, pine nuts), 4 oz grilled chicken breast, 1 tbsp parmesan cheese

• Instructions: Toss zucchini noodles with pesto. Top with grilled chicken and parmesan.

Snack: Pumpkin Seeds & Celery Sticks

• Ingredients: ¼ cup pumpkin seeds, 3 celery sticks

Day 4

Breakfast: Coconut Yogurt with Berries and Flaxseeds

• Ingredients: ¾ cup unsweetened coconut yogurt, ¼ cup mixed berries, 1 tbsp flaxseeds

• Instructions: Combine yogurt, berries, and flaxseeds in a bowl.

Lunch: Tuna Salad in Bell Peppers

• Ingredients: 1 can tuna (in olive oil, drained), 1 tbsp mayo (avocado oil-based), ½ celery stalk (chopped), 1 tsp Dijon mustard, 1 red bell pepper

• Instructions: Mix tuna, mayo, celery, and mustard. Spoon into halved bell pepper.

Dinner: Beef Stir-Fry with Broccoli

• Ingredients: 4 oz beef strips, 1 cup broccoli, ½ cup bell pepper strips, 1 tbsp coconut aminos, 1 tbsp sesame oil, 1 garlic clove (minced)

• Instructions: Stir-fry beef with broccoli and bell pepper in sesame oil and garlic. Add coconut aminos at the end.

Snack: Walnuts & Dark Chocolate

• Ingredients: ¼ cup walnuts, 1 square 85% dark chocolate

Day 5

Breakfast: Avocado & Egg Toast (on Almond Flour Bread)

• Ingredients: 1 slice almond flour bread, ½ avocado, 1 poached egg, 1 tbsp olive oil, salt, pepper

• Instructions: Toast almond flour bread. Top with mashed avocado, poached egg, olive oil, salt, and pepper.

Lunch: Chicken & Vegetable Soup

• Ingredients: 4 oz shredded chicken, 1 cup chicken broth, ½ cup zucchini (chopped), ½ cup spinach, 1 garlic clove (minced), 1 tsp olive oil, salt, pepper

• Instructions: Sauté garlic in olive oil. Add chicken, broth, zucchini, and spinach. Simmer until vegetables are tender.

Dinner: Baked Cod with Asparagus

• Ingredients: 4 oz cod fillet, 1 tbsp olive oil, 1 tsp lemon juice, 1 tsp fresh thyme, 1 cup asparagus, salt, pepper

• Instructions: Preheat oven to 375°F. Drizzle cod with olive oil, lemon juice, and thyme. Bake cod and asparagus for 20 minutes.

Snack: Cashew Nuts & Strawberries

• Ingredients: ¼ cup cashew nuts, 5 strawberries

Day 6

Breakfast: Coconut Pancakes

• Ingredients: 2 eggs, 2 tbsp coconut flour, 1 tbsp coconut oil, ¼ tsp vanilla extract, 1 tsp cinnamon

• Instructions: Mix eggs, coconut flour, vanilla, and cinnamon. Cook in coconut oil on a non-stick pan.

Lunch: Turkey & Avocado Salad

• Ingredients: 4 oz turkey breast (sliced), 1 cup arugula, ¼ avocado, 1 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp walnuts

• Instructions: Toss all ingredients together.

Dinner: Pork Chops with Sautéed Kale

• Ingredients: 4 oz pork chop, 1 tbsp olive oil, 1 garlic clove (minced), 1 cup kale, 1 tsp balsamic vinegar, salt, pepper

• Instructions: Cook pork chop in olive oil until done. Sauté garlic and kale in the same pan with balsamic vinegar.

Snack: Hard-Boiled Egg & Cucumber Slices

• Ingredients: 1 hard-boiled egg, ½ cucumber (sliced)

Day 7

Breakfast: Scrambled Eggs with Avocado

• Ingredients: 2 eggs, ½ avocado, 1 tbsp olive oil, salt, pepper

• Instructions: Scramble eggs in olive oil. Serve with sliced avocado on the side.

Lunch: Grilled Steak Salad

• Ingredients: 4 oz grilled steak, 2 cups mixed greens, 1 tbsp olive oil, 1 tbsp red wine vinegar, 1 tbsp sunflower seeds, salt, pepper

• Instructions: Toss greens with steak, olive oil, vinegar, and sunflower seeds.

Dinner: Shrimp Skewers with Grilled Vegetables

• Ingredients: 4 oz shrimp, 1 bell pepper (cut into chunks), ½ zucchini (sliced), 1 tbsp olive oil, 1 tsp paprika, salt, pepper

• Instructions: Skewer shrimp and vegetables. Drizzle with olive oil, paprika, salt, and pepper. Grill for 10-15 minutes.

Snack: Macadamia Nuts & Raspberries

Ingredients: ¼ cup macadamia nuts, ½ cup raspberries

sources:
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet