Introducing my
Anti-Inflammatory
Meal Plan

Soothe Inflammation and Revitalize with Every Meal

A delicious and science-backed approach to reducing inflammation and boosting overall health. Featuring nutrient-dense, anti-inflammatory foods, this plan helps ease joint pain, enhance energy, and promote vitality.

Explore this one-day menu that supports your body’s natural healing and get back to feeling your best!

Drink

Ayurvedic Golden milk

Ingredients:

  • 1 cup almond milk (or any plant-based milk)

  • 1 teaspoon turmeric powder

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground ginger (or 1/2 teaspoon freshly grated ginger)

  • 1/4 teaspoon black pepper (to enhance turmeric absorption)

  • 1 teaspoon ghee or coconut oil (optional, for added richness)

  • 1-2 teaspoons of maple syrup (optional, for sweetness)

Instructions:

  1. Heat the Milk: In a small saucepan, gently heat the almond milk over medium heat until warm but not boiling.

  2. Add Spices: Stir in the turmeric powder, ground cinnamon, ground ginger, and black pepper. Whisk continuously to combine the spices and ensure they are well blended.

  3. Simmer: Reduce the heat and let the mixture simmer for 5 minutes, allowing the spices to fully infuse into the milk.

  4. Add Ghee/Oil: If using, stir in the ghee or coconut oil, and whisk until melted and fully incorporated.

  5. Sweeten: Add maple syrup to taste, and stir well.

  6. Serve: Pour the golden milk into a mug and enjoy warm, ideally before bedtime for its calming and restorative effects.

NOTE: For a breakfast option, merely make triple the recipe and cook with steel cut oats on a stove top for about 15-20 minutes, stirring occasionally!

Lunch

Spinach and persimmon salad

Ingredients:

  • 4 cups fresh spinach leaves

  • 1 ripe persimmon, peeled and sliced

  • 1/4 cup toasted walnuts or almonds

  • 1/4 cup crumbled feta cheese (optional)

  • 1/4 cup pomegranate seeds

  • 1 small red onion, thinly sliced

  • 1 tablespoon olive oil

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon honey or maple syrup

  • 1/2 teaspoon ground cinnamon

  • Salt and black pepper to taste

Instructions:

  1. Prepare the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, honey or maple syrup, ground cinnamon, salt, and black pepper until well combined.

  2. Assemble the Salad: In a large salad bowl, combine fresh spinach, persimmon slices, toasted walnuts or almonds, crumbled feta cheese (if using), pomegranate seeds, and red onion.

  3. Dress the Salad: Drizzle the dressing over the salad and toss gently to coat all the ingredients.

  4. Serve: Enjoy immediately as a refreshing and nutrient-rich salad.

Dinner

Turmeric Ginger Vegetable Stew

Ingredients:

  • 1 tablespoon ghee or olive oil

  • 1 teaspoon cumin seeds

  • 1-inch piece of fresh ginger, grated

  • 1 cup carrots, diced

  • 1 cup sweet potatoes, cubed

  • 1 cup cauliflower florets

  • 1 cup spinach or kale, chopped

  • 1 can (14.5 oz) diced tomatoes (or 2 cups fresh tomatoes, chopped)

  • 1 teaspoon ground turmeric

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon ground black pepper

  • 2 cups vegetable broth or water

  • Salt and pepper to taste

  • Fresh cilantro, chopped, for garnish

  • Lemon wedges, for serving

Instructions:

  1. Prepare the Base: Heat ghee or olive oil in a large pot over medium heat. Add cumin seeds and cook until they become fragrant, about 1 minute.

  2. Add Spices: Stir in grated ginger, turmeric, ground coriander, ground cumin, and black pepper Cook for 1 minute to toast the spices.

  3. Cook Vegetables: Add carrots, sweet potatoes, and cauliflower to the pot. Stir to coat the vegetables with the spices.

  4. Add Liquids: Stir in diced tomatoes and vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until vegetables are tender.

  5. Finish with Greens: Add spinach or kale and cook for another 2-3 minutes until the greens are wilted.

  6. Season and Serve: Season with salt to taste. Garnish with fresh cilantro and serve with lemon wedges for an extra touch of brightness.

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