21-Day Anti-Inflammatory Diet: Complete Plan & Guide

Inflammation is a protective immune response that is initiated to eliminate threats and begin the healing process. However, when it becomes chronic, it can lead to several health complications and diseases.

Fortunately, it can be regulated with quality nutrition, exercise, and lifestyle changes.

In this article, we introduce the ther anti-inflammatory diet. We provide an overview of the diet, highlight key principles and guidelines, foods to eat, foods to avoid, and a 21-day meal plan to help you start today.

21-Day Anti-Inflammatory Diet Overview

Research shows that inflammation is an immune response that can be triggered by different factors such as pathogens, damaged cells, and toxic compounds, helping to eliminate threats and starting the healing process.

However, when this becomes chronic, it can lead to tissue damage and disease.

Nutrient intake plays a vital role in regulating the inflammatory process by providing compounds that protect, block inflammatory pathways, and suppress oxidative stress.

The anti-inflammatory diet plan combines foods such as fruits, vegetables, oily fish, whole grains, nuts, seeds, and healthy fats to maximize nutrient intake.

This provides the body with exactly what it needs to naturally regulate inflammation.

Downloadable 1-Page Summary

This downloadable resource contains diet principles and guidelines to help you start and sustain the anti-inflammatory diet.

Diet Principles & Guidelines

• Prioritize Whole/Minimally Processed Foods: They are more nutrient-dense.
• Eat Plenty of Vegetables: A source of antioxidants, vitamins, and minerals.
• Eat Fruit Daily: Rich in antioxidants and fiber.
• Choose High-Fiber Carbohydrates: Provide slow-release energy and fiber.
• Eat Omega-3-Rich Foods: Support cardiovascular health, reduce inflammation, and help absorb fat-soluble vitamins.
• Build Meals Around Protein: Maintains muscle and promotes fullness.
• Use Herbs and Spices: Source of antioxidants and adds flavor without excess calories.

Nutrient Targets:

• Protein: 1.2–1.6 g/kg day (25–30 g/meal)
• Fiber: 25–35g/day
• Fluid: 2–3 L/day

Servings Sizes

• ½ Plate: Non-starchy vegetables
• ¼ Plate: Lean protein
• ¼ Plate: Grains or starchy vegetables
• Small Amount: Healthy fats

21-Day Anti-Inflammatory Meal Plan

The following 21-day meal plan contains four meals: breakfast, lunch, dinner, and a snack. Each meal is listed with ingredients, preparation tips, and calorie and macronutrient information, and each day is listed with daily totals.

Several meals are repeated throughout the 21-days. A lot of the same ingredients are also used to make shopping easier and to reduce food wastage.

This meal plan is based on a 1,500-calorie diet. To determine your ideal calorie intake, use a calorie calculator or nutrition tracking app.

• Calories: 1,500 kcal/day
• Carbohydrates: 40–50% of daily calories
• Protein: 20–30% of daily calories
• Fat: 30% of daily calories

Week 1: Transition and Adaptation

Week 1 focuses on introducing anti-inflammatory foods, with several meals, including similar ingredients to simplify shopping and preparation and reduce food wastage.

Day 1

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 166 g | Fat: 50 g

8:00 AM: Breakfast – Berry Overnight Oats

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 45 g | Fat: 13 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Mix oats, yoghurt, berries, chia and cinnamon the night before and refrigerate.

12:30 PM: Lunch – Chicken Quinoa Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 42 g | Fat: 16 g

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Cherry tomatoes – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice and herbs

Prep Tip: Cook extra chicken and quinoa in advance and portion with the vegetables.

3:30 PM: Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Pre-portion almonds into small containers or bags for easy grab-and-go snacks.

7:00 PM: Dinner – Salmon, Sweet Potato & Broccoli

Macros: 510 kcal | Protein: 38 g | Carbohydrates: 54 g | Fat: 13 g

• Salmon – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Extra-virgin olive oil – 1 tsp
• Garlic, turmeric and black pepper

Prep Tip: Roast extra sweet potato and broccoli while preparing the salmon to use in later meals.

Day 2

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 169 g | Fat: 50 g

8:00 AM: Breakfast – Spinach & Egg Toast

Macros: 390 kcal | Protein: 21 g | Carbohydrates: 37 g | Fat: 20 g

• Eggs – 2
• Wholegrain toast – 2 slices
• Spinach – 1 cup
• Tomato – ½ cup
• Avocado – 40 g

Prep Tip: Wash and chop spinach and tomatoes ahead; cook eggs fresh for the best texture.

12:30 PM: Lunch – Chicken & Quinoa Bowl

Macros: 420 kcal | Protein: 37 g | Carbohydrates: 39 g | Fat: 13 g

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Use pre-cooked chicken, quinoa and roasted vegetables to assemble this meal in minutes.

3:30 PM: Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt and berries into containers and add flaxseed just before eating.

7:00 PM: Dinner – Lentil & Sweet Potato Bowl

Macros: 500 kcal | Protein: 25 g | Carbohydrates: 73 g | Fat: 11 g

• Cooked lentils – ¾ cup
• Sweet potato – 150 g
• Broccoli – 1 cup
• Cherry tomatoes – ½ cup
• Avocado – 40 g
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric and herbs

Prep Tip: Cook a batch of lentils and sweet potatoes ahead and refrigerate portions for the week.

Day 3

Total Macros: 1,500 kcal | Protein: 103 g | Carbohydrates: 167 g | Fat: 50 g

8:00 AM: Breakfast – Apple Cinnamon Oats

Macros: 380 kcal | Protein: 23 g | Carbohydrates: 51 g | Fat: 12 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Apple – ½ large
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Prepare the oats and cinnamon ahead and add fresh apple and yoghurt when serving.

12:30 PM: Lunch – Salmon Quinoa Salad

Macros: 440 kcal | Protein: 34 g | Carbohydrates: 38 g | Fat: 19 g

• Salmon – 100 g
• Cooked quinoa – 100 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Lemon juice
• Extra-virgin olive oil – 1 tsp

Prep Tip: Cook extra quinoa in advance and assemble with salmon, spinach and vegetables just before eating.

3:30 PM: Snack – Kiwi & Almonds

Macros: 170 kcal | Protein: 4 g | Carbohydrates: 24 g | Fat: 8 g

• Kiwi fruit – 2
• Almonds – 15 g

Prep Tip: Wash and portion the almonds ahead; peel and cut kiwi shortly before serving.

7:00 PM: Dinner – Chicken & Vegetable Rice Bowl

Macros: 510 kcal | Protein: 42 g | Carbohydrates: 54 g | Fat: 11 g

• Chicken breast – 120 g
• Brown rice – ¾ cup cooked
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic, ginger and turmeric

Prep Tip: Cook a batch of brown rice and chicken ahead and add fresh vegetables when reheating.

Day 4

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 170 g | Fat: 49 g

8:00 AM: Breakfast – Berry Yoghurt Oat Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Portion oats, yoghurt and berries into a bowl or container the night before.

12:30 PM: Lunch – Lentil & Vegetable Salad

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 60 g | Fat: 13 g

• Cooked lentils – ¾ cup
• Brown rice – ½ cup cooked
• Spinach – 2 cups
• Tomato – ½ cup
• Cucumber – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Prepare lentils and roasted vegetables in advance and combine with fresh greens before serving.

3:30 PM: Snack – Apple & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 25 g | Fat: 9 g

• Apple – 1 medium
• Walnuts – 15 g

Prep Tip: Pre-portion walnuts and pair with a whole apple for an easy snack.

7:00 PM: Dinner – Salmon & Roasted Vegetables

Macros: 500 kcal | Protein: 37 g | Carbohydrates: 42 g | Fat: 19 g

• Salmon – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon, garlic and herbs

Prep Tip: Roast a large batch of vegetables and cook salmon fresh or prepare portions ahead for quick reheating.

Day 5

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 165 g | Fat: 51 g

8:00 AM: Breakfast – Vegetable Omelette & Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

• Eggs – 2
• Egg whites – 100 g
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain toast – 1 slice
• Avocado – 30 g

Prep Tip: Chop the vegetables in advance and store refrigerated so the omelette can be cooked quickly.

12:30 PM: Lunch – Chicken & Lentil Bowl

Macros: 430 kcal | Protein: 39 g | Carbohydrates: 36 g | Fat: 15 g

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Spinach – 1 cup
• Tomato – ½ cup
• Cucumber – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Batch-cook chicken and lentils and portion them with salad vegetables for easy lunches.

3:30 PM: Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt and berries ahead and keep refrigerated until needed.

7:00 PM: Dinner – Salmon Brown Rice Bowl

Macros: 490 kcal | Protein: 32 g | Carbohydrates: 58 g | Fat: 13 g

• Salmon – 100 g
• Brown rice – ¾ cup cooked
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic, ginger and turmeric

Prep Tip: Prepare extra brown rice and vegetables earlier in the week and combine with freshly cooked or reheated salmon.

Day 6

Total Macros: 1,500 kcal | Protein: 99 g | Carbohydrates: 171 g | Fat: 50 g

8:00 AM: Breakfast – Banana Walnut Porridge

Macros: 390 kcal | Protein: 22 g | Carbohydrates: 55 g | Fat: 11 g

• Rolled oats – 40 g
• Low-fat milk – 150 ml
• Banana – ½ medium
• Greek yoghurt – 100 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Measure oats and walnuts ahead and add fresh banana when preparing the porridge.

12:30 PM: Lunch – Chicken & Brown Rice Bowl

Macros: 440 kcal | Protein: 41 g | Carbohydrates: 48 g | Fat: 11 g

• Chicken breast – 120 g
• Brown rice – ¾ cup cooked
• Broccoli – 1 cup
• Carrots – ½ cup
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Garlic and turmeric

Prep Tip: Use pre-cooked chicken and brown rice, adding vegetables just before serving.

3:30 PM: Snack – Apple & Pumpkin Seeds

Macros: 190 kcal | Protein: 6 g | Carbohydrates: 27 g | Fat: 9 g

• Apple – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds and pair with a whole apple for a quick snack.

7:00 PM: Dinner – Lentil & Vegetable Curry

Macros: 480 kcal | Protein: 30 g | Carbohydrates: 41 g | Fat: 19 g

• Cooked lentils – ¾ cup
• Brown rice – ½ cup cooked
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric, ginger, garlic and cumin

Prep Tip: Cook a larger batch of curry and portion leftovers for another meal or freeze for later.

Day 7

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 168 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Prepare yoghurt, oats and chia the night before and add berries just before serving.

12:30 PM: Lunch – Salmon & Lentil Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 36 g | Fat: 19 g

• Salmon – 100 g
• Cooked lentils – ½ cup
• Spinach – 2 cups
• Tomato – ½ cup
• Cucumber – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Cook lentils ahead and combine with salmon and fresh salad ingredients when ready to eat.

3:30 PM: Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

• Kiwi fruit – 2
• Walnuts – 15 g

Prep Tip: Portion walnuts ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chicken, Sweet Potato & Broccoli

Macros: 490 kcal | Protein: 35 g | Carbohydrates: 65 g | Fat: 9 g

• Chicken breast – 120 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic, turmeric and black pepper

Prep Tip: Use remaining pre-cooked chicken, sweet potato and broccoli to create a quick final meal and minimise waste.

Week 2: Deepening the Practice

The focus of week 2 is to improve consistency by using similar meals from week 1, while adding new anti-inflammatory foods to expand variety.

New Food

• Sardines – Omega-3 fats, vitamin D and calcium.
• Chickpeas – Fibre, plant protein and polyphenols
• Flaxseed – ALA omega-3 and fiber.
• Beetroot – Can be added to salads or roasted vegetables.
• Ginger – Useful flavouring with potential anti-inflammatory properties
• Turmeric – Provides curcumin and adds flavour without relying on processed sauces

Day 8

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Overnight Oats

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 45 g | Fat: 13 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Combine oats, yoghurt, berries, chia, walnuts and cinnamon the night before and refrigerate.

12:30 PM: Lunch – Chicken & Quinoa Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 42 g | Fat: 16 g

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Cherry tomatoes – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Batch-cook chicken and quinoa and portion with the salad vegetables for quick assembly.

3:30 PM: Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Pre-portion the almonds and pair with a whole apple when ready to eat.

7:00 PM: Dinner – Salmon, Sweet Potato & Broccoli

Macros: 510 kcal | Protein: 37 g | Carbohydrates: 53 g | Fat: 13 g

• Salmon – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Extra-virgin olive oil – 1 tsp
• Turmeric, garlic and black pepper

Prep tip: Roast extra sweet potato and broccoli ahead and cook the salmon fresh or reheat gently.

Day 9

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 168 g | Fat: 50 g

8:00 AM: Breakfast – Spinach & Egg Toast

Macros: 390 kcal | Protein: 21 g | Carbohydrates: 37 g | Fat: 20 g

• Eggs – 2
• Wholegrain toast – 2 slices
• Spinach – 1 cup
• Tomato – ½ cup
• Avocado – 40 g

Prep Tip: Chop the spinach and tomato ahead so the eggs can be cooked and assembled quickly.

12:30 PM: Lunch – Lentil & Roasted Vegetable Bowl

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 59 g | Fat: 14 g

• Cooked lentils – ¾ cup
• Roasted sweet potato – 100 g
• Spinach – 1 cup
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Batch-cook lentils and roast extra sweet potato, broccoli and peppers for easy meal assembly.

3:30 PM: Snack – Greek Yoghurt, Berries & Flax

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt and berries into containers and add flaxseed just before eating.

7:00 PM: Dinner – Chicken & Brown Rice Stir-Fry

Macros: 490 kcal | Protein: 42 g | Carbohydrates: 52 g | Fat: 10 g

• Chicken breast – 120 g
• Brown rice – ¾ cup cooked
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Ginger, garlic and turmeric

Prep Tip: Cook extra chicken and brown rice ahead and stir-fry with the vegetables when ready.

Day 10

Total Macros: 1,500 kcal | Protein: 98 g | Carbohydrates: 165 g | Fat: 51 g

8:00 AM: Breakfast – Apple Cinnamon Porridge

Macros: 380 kcal | Protein: 20 g | Carbohydrates: 55 g | Fat: 12 g

• Rolled oats – 40 g
• Greek yoghurt – 100 g
• Apple – 1 medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Measure the oats, chia and walnuts ahead and add the fresh apple and yoghurt when serving.

12:30 PM: Lunch – Salmon & Quinoa Salad

Macros: 440 kcal | Protein: 34 g | Carbohydrates: 38 g | Fat: 19 g

• Salmon – 100 g
• Cooked quinoa – 100 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Lemon juice
• Extra-virgin olive oil – 1 tsp

Prep Tip: Prepare quinoa and salad vegetables ahead and add the salmon just before serving.

3:30 PM: Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

• Kiwi fruit – 2
• Walnuts – 15 g

Prep Tips: Portion walnuts ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Lentil & Spinach Curry

Macros: 500 kcal | Protein: 31 g | Carbohydrates: 48 g | Fat: 11 g

• Cooked lentils – ¾ cup
• Brown rice – ½ cup cooked
• Spinach – 1½ cups
• Tomato – ½ cup
• Bell pepper – ½ cup
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric, ginger, garlic and cumin

Prep Tips: Cook a batch of lentil curry and brown rice together, then portion for quick meals.

Day 11

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 163 g | Fat: 51 g

8:00 AM: Breakfast – Berry Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Portion yoghurt, oats, berries, chia and almonds into containers for an easy ready-to-eat breakfast.

12:30 PM: Lunch – Chickpea & Quinoa Salad

Macros: 430 kcal | Protein: 18 g | Carbohydrates: 58 g | Fat: 15 g

• Cooked chickpeas – ½ cup
• Cooked quinoa – ½ cup
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon, parsley and black pepper

Prep Tip: Cook quinoa ahead and combine with chickpeas and fresh vegetables when ready to serve.

3:30 PM: Snack – Apple & Pumpkin Seeds

Macros: 190 kcal | Protein: 6 g | Carbohydrates: 27 g | Fat: 9 g

• Apple – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds and pair with a whole apple for a simple grab-and-go snack.

7:00 PM: Dinner – Salmon & Roasted Vegetables

Macros: 490 kcal | Protein: 38 g | Carbohydrates: 35 g | Fat: 14 g

• Salmon – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic, rosemary and black pepper

Prep Tip: Roast extra sweet potato, broccoli and peppers ahead and add freshly cooked salmon when serving.

Day 12

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 166 g | Fat: 50 g

8:00 AM: Breakfast – Vegetable Omelette & Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

• Eggs – 2
• Egg whites – 100 g
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain toast – 1 slice
• Avocado – 30 g

Prep Tip: Chop the vegetables in advance and refrigerate so the omelette can be cooked quickly.

12:30 PM: Lunch – Chicken & Lentil Bowl

Macros: 430 kcal | Protein: 39 g | Carbohydrates: 36 g | Fat: 15 g

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Spinach – 1 cup
• Tomato – ½ cup
• Cucumber – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Batch-cook chicken and lentils and portion with salad vegetables and avocado when serving.

3:30 PM: Snack – Berries & Greek Yoghurt

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt, berries and flax into containers and refrigerate until needed.

7:00 PM: Dinner – Sardine & Sweet Potato Plate

Macros: 490 kcal | Protein: 34 g | Carbohydrates: 55 g | Fat: 12 g

• Sardines – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Spinach – 1 cup
• Lemon juice
• Extra-virgin olive oil – 1 tsp
• Black pepper and herbs

New anti-inflammatory food: Sardines provide omega-3 fats, vitamin D and calcium.

Prep Tip: Roast extra sweet potato and broccoli ahead and serve with sardines and fresh spinach.

Day 13

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 169 g | Fat: 50 g

8:00 AM: Breakfast – Banana Walnut Oats

Macros: 390 kcal | Protein: 22 g | Carbohydrates: 55 g | Fat: 11 g

• Rolled oats – 40 g
• Low-fat milk – 150 ml
• Banana – ½ medium
• Greek yoghurt – 100 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Measure oats and walnuts ahead and add fresh banana and yoghurt when preparing the bowl.

12:30 PM: Lunch – Chicken & Quinoa Bowl

Macros: 420 kcal | Protein: 37 g | Carbohydrates: 39 g | Fat: 13 g

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Use pre-cooked chicken and quinoa with batch-roasted vegetables for a quick lunch.

3:30 PM: Snack – Kiwi & Almonds

Macros: 170 kcal | Protein: 4 g | Carbohydrates: 24 g | Fat: 8 g

• Kiwi fruit – 2
• Almonds – 15 g

Prep Tip: Portion almonds ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chickpea & Vegetable Curry

Macros: 520 kcal | Protein: 38 g | Carbohydrates: 51 g | Fat: 18 g

• Cooked chickpeas – ¾ cup
• Brown rice – ½ cup cooked
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Broccoli – 1 cup
• Extra-virgin olive oil – 1 tsp
• Turmeric, ginger, garlic and cumin

Prep Tip: Cook a larger batch of chickpea curry and brown rice so leftovers can be used for another meal.

Day 14

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Assemble yoghurt, oats, chia and almonds the night before and add berries before serving.

12:30 PM: Lunch – Salmon & Lentil Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 36 g | Fat: 19 g

• Salmon – 100 g
• Cooked lentils – ½ cup
• Spinach – 2 cups
• Tomato – ½ cup
• Cucumber – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon and herbs

Prep Tip: Salmon & Lentil Salad: Prepare lentils and salad vegetables ahead and add salmon, lemon, and herbs when ready to eat.

3:30 PM: Snack – Apple & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 25 g | Fat: 9 g

• Apple – 1 medium
• Walnuts – 15 g

Prep Tip: Pre-portion walnuts and pair with a whole apple for an easy snack.

7:00 PM: Dinner – Chicken, Sweet Potato & Broccoli

Macros: 490 kcal | Protein: 34 g | Carbohydrates: 61 g | Fat: 9 g

• Chicken breast – 120 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic, turmeric and black pepper

Prep Tip: Use remaining cooked chicken, sweet potato and broccoli to create a quick final meal and minimise waste.

Week 3: Solidifying Habits

The focus of week 3 is to reinforce your dietary habits by using the same ingredients and following the same format as weeks 1 and 2.

Day 15

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Apple & Walnut Overnight Oats

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 49 g | Fat: 12 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Apple – 1 medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Combine oats, yoghurt, chia, walnuts and cinnamon the night before, then add chopped apple before serving.

12:30 PM: Lunch – Chicken, Quinoa & Beetroot Salad

Macros: 440 kcal | Protein: 38 g | Carbohydrates: 43 g | Fat: 14 g

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Cooked beetroot – 80 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Feta – 20 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice and herbs

Prep Tip: Batch-cook chicken and quinoa and prepare beetroot and salad vegetables ahead for quick assembly.

3:30 PM: Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt, berries and flaxseed into containers and refrigerate until needed.

7:00 PM: Dinner – Salmon, Sweet Potato & Greens

Macros: 500 kcal | Protein: 35 g | Carbohydrates: 53 g | Fat: 18 g

• Salmon – 100 g
• Sweet potato – 150 g
• Broccoli – 1 cup
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Turmeric, garlic and black pepper

New food: Beetroot adds variety while fitting easily into salads and roasted meals.

Prep Tip: Roast extra sweet potato and broccoli ahead and serve with freshly cooked salmon and spinach.

Day 16

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 168 g | Fat: 49 g

8:00 AM: Breakfast – Spinach, Tomato & Egg Toast

Macros: 400 kcal | Protein: 31 g | Carbohydrates: 38 g | Fat: 17 g

• Eggs – 2
• Egg whites – 100 g
• Wholegrain toast – 2 slices
• Spinach – 1 cup
• Tomato – ½ cup
• Avocado – 30 g

Prep Tip: Wash and chop the spinach and tomato ahead so the eggs can be cooked quickly at breakfast.

12:30 PM: Lunch – Lentil & Brown Rice Bowl

Macros: 430 kcal | Protein: 22 g | Carbohydrates: 65 g | Fat: 11 g

• Cooked lentils – ¾ cup
• Brown rice – ½ cup cooked
• Broccoli – 1 cup
• Carrots – ½ cup
• Spinach – 1 cup
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric, cumin and black pepper

Prep Tip: Batch-cook lentils and brown rice and portion with roasted vegetables for easy lunches.

3:30 PM: Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Pre-portion almonds and pair with a whole apple for a quick grab-and-go snack.

7:00 PM: Dinner – Chicken & Roasted Vegetable Bowl

Macros: 490 kcal | Protein: 43 g | Carbohydrates: 40 g | Fat: 13 g

• Chicken breast – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Rosemary, garlic and black pepper

Prep Tip: Batch-cook chicken and roast extra sweet potato, broccoli and peppers for quick assembly.

Day 17

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 164 g | Fat: 51 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 14 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Walnuts – 10 g

Prep Tip: Portion yoghurt, oats, chia and walnuts ahead and add fresh berries just before serving.

12:30 PM: Lunch – Sardine & Quinoa Salad

Macros: 430 kcal | Protein: 31 g | Carbohydrates: 38 g | Fat: 18 g

• Sardines – 100 g
• Cooked quinoa – 100 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Lemon juice
• Extra-virgin olive oil – 1 tsp
• Parsley and black pepper

Prep Tip: Cook quinoa in advance and combine with sardines and fresh salad vegetables when ready to eat.

3:30 PM: Snack – Kiwi & Pumpkin Seeds

Macros: 190 kcal | Protein: 7 g | Carbohydrates: 25 g | Fat: 9 g

• Kiwi fruit – 2
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chicken & Lentil Curry

Macros: 490 kcal | Protein: 37 g | Carbohydrates: 58 g | Fat: 10 g

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Brown rice – ½ cup cooked
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric, ginger, garlic and cumin

New Meal: Combining chicken and lentils increases protein and fibre while using ingredients already purchased.

Prep Tip: Cook a larger batch of chicken and lentil curry with spices and portion with brown rice for easy reheating.

Day 18

Total Macros: 1,500 kcal | Protein: 99 g | Carbohydrates: 167 g | Fat: 50 g

8:00 AM: Breakfast – Banana Cinnamon Porridge

Macros: 390 kcal | Protein: 24 g | Carbohydrates: 55 g | Fat: 12 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Banana – ½ medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Measure oats, chia and walnuts ahead and add fresh banana and yoghurt when preparing the porridge.

12:30 PM: Lunch – Chicken & Chickpea Salad

Macros: 430 kcal | Protein: 35 g | Carbohydrates: 42 g | Fat: 16 g

• Chicken breast – 90 g
• Cooked chickpeas – ½ cup
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon, parsley and black pepper

Prep Tip: Batch-cook chicken and prepare chickpeas and salad vegetables ahead for quick assembly.

3:30 PM: Snack – Berries & Greek Yoghurt

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion yoghurt, berries and flax into containers and keep refrigerated until needed.

7:00 PM: Dinner – Salmon Brown Rice Bowl

Macros: 490 kcal | Protein: 32 g | Carbohydrates: 50 g | Fat: 16 g

• Salmon – 100 g
• Brown rice – ¾ cup cooked
• Broccoli – 1 cup
• Carrots – ½ cup
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Ginger, garlic and turmeric

Prep Tip: Cook extra brown rice and vegetables ahead and add freshly cooked or gently reheated salmon.

Day 19

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 166 g | Fat: 50 g

8:00 AM: Breakfast – Vegetable Omelette & Avocado Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

• Eggs – 2
• Egg whites – 100 g
• Spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain toast – 1 slice
• Avocado – 40 g

Prep Tip: Chop spinach, tomato and peppers in advance and refrigerate for a quick morning omelette.

12:30 PM: Lunch – Lentil, Beetroot & Feta Salad

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 54 g | Fat: 17 g

• Cooked lentils – ¾ cup
• Cooked beetroot – 80 g
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Feta – 30 g
• Walnuts – 10 g
• Lemon juice and herbs

Prep Tip: Prepare lentils and beetroot ahead and assemble with spinach, vegetables, feta and walnuts when serving.

3:30 PM: Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Pre-portion almonds and pair with a whole apple for an easy snack.

7:00 PM: Dinner – Sardines with Sweet Potato & Broccoli

Macros: 500 kcal | Protein: 46 g | Carbohydrates: 56 g | Fat: 8 g

• Sardines – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon, garlic and herbs

Prep Tip: Roast extra sweet potato and broccoli ahead and serve with sardines, spinach and lemon.

Day 20

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 169 g | Fat: 49 g

8:00 AM: Breakfast – Apple Berry Overnight Oats

Macros: 390 kcal | Protein: 23 g | Carbohydrates: 55 g | Fat: 13 g

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 75 g
• Apple – ½ medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon

Prep Tip: Mix oats, yoghurt, chia, berries and cinnamon the night before and add chopped apple before serving.

12:30 PM: Lunch – Salmon & Lentil Bowl

Macros: 440 kcal | Protein: 35 g | Carbohydrates: 36 g | Fat: 20 g

• Salmon – 100 g
• Cooked lentils – ½ cup
• Spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Avocado – 30 g
• Lemon juice
• Extra-virgin olive oil – 1 tsp

Prep Tip: Prepare lentils and salad vegetables ahead and add salmon, avocado, lemon and olive oil just before eating.

3:30 PM: Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

• Kiwi fruit – 2
• Walnuts – 15 g

Prep Tip: Portion walnuts ahead and prepare the kiwi shortly before serving.

7:00 PM: Dinner – Chicken Quinoa & Vegetable Bowl

Macros: 490 kcal | Protein: 39 g | Carbohydrates: 54 g | Fat: 7 g

• Chicken breast – 110 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric, ginger and garlic

Prep Tip: Batch-cook chicken and quinoa and use pre-roasted vegetables for a quick balanced dinner.

Day 21

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Walnut Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 14 g

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Walnuts – 10 g

Prep Tip: Portion yoghurt, oats, chia and walnuts ahead and add berries before serving.

12:30 PM: Lunch – Chicken, Sweet Potato & Spinach Bowl

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 48 g | Fat: 14 g

• Chicken breast – 100 g
• Sweet potato – 120 g
• Spinach – 2 cups
• Broccoli – 1 cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon, turmeric and black pepper

Prep Tip: Batch-cook chicken, sweet potato and broccoli and assemble with fresh spinach and avocado.

3:30 PM: Snack – Apple & Pumpkin Seeds

Macros: 190 kcal | Protein: 6 g | Carbohydrates: 27 g | Fat: 9 g

• Apple – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds and pair with a whole apple for a simple grab-and-go snack.

7:00 PM: Dinner – Salmon, Quinoa & Roasted Vegetables

Macros: 480 kcal | Protein: 33 g | Carbohydrates: 47 g | Fat: 13 g

• Salmon – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Cooked beetroot – 80 g
• Extra-virgin olive oil – 1 tsp
• Garlic, rosemary and black pepper

Prep Tip: Cook extra quinoa and roast the vegetables ahead, then combine with freshly cooked salmon for a quick final meal.

Anti-Inflammatory Food List

This table contains the foods suitable for the anti-inflammatory diet. Below, we list the food group, foods, recommended servings, and the benefits to help you learn how each food can improve your health.

Proteins

Research shows that protein preserves muscle and promotes fullness. Sources explain that when protein intake is low intake is often compensated by higher fat and refined carbohydrate intake.

This may lead you to reach for more calorie-dense hyper-palatable foods. In excess, these can increase body fat, resulting in low-grade inflammation that is linked to metabolic syndrome, insulin resistance, and cardiovascular risks.

The recommended daily protein intake is 1.2–1.6 g/kg of body weight. This is between 84 g and 112 g of protein for a 70 kg individual.

These daily targets can be met by adding 25–30 g to main meals or 10–20 g to snacks. Foods such as salmon, sardines, and mackerel are high in protein and contain healthy fats, which help regulate inflammation.

Meanwhile, legumes such as soybeans, edamame, lentils, and chickpeas are excellent sources of plant protein, fiber, antioxidants, vitamins, and minerals that help reduce inflammation and oxidative stress.

Alongside this, foods such as chicken breast, turkey, lean beef, eggs, Greek yogurt, tofu, and tempeh can be added to boost protein intake and reduce cravings for hyper-palatable foods.

Vegetables and Fruits

Vegetables and fruits contain plant compounds that help regulate inflammation.

Non-starchy vegetables are rich in fiber and water and have low energy density, which is shown to promote fullness and decrease appetite. Foods such as broccoli, peppers, carrots, tomatoes, and cauliflower should make up 50% of your plate for lunch and dinner.

This allows you to load up your plate, improving fullness and increasing intake of anti-inflammatory plant compounds such as antioxidants, polyphenols, carotenoids, flavonoids, and fiber.

Sources show that starchy vegetables are rich in complex carbohydrates and fiber, helping to promote satiety and healthy digestion. They also contain anti-inflammatory compounds such as vitamin C, carotenoids, resistant starch, and polyphenols.

Foods such as sweet potato, potato, corn, peas, winter squash, and root vegetables should make up 25% of your plate for lunch and dinner.

Research shows fruit can lead to a reduction of proinflammatory mediators (chemical signals that start the process). This is due to their rich content of antioxidants, polyphenols, flavonoids, anthocyanins, carotenoids, and fiber.

The recommended daily fruit intake is 2 serves/day, which can be 2 medium pieces of fruit (apple, pear, banana), or two cups of berries.

Foods to Limit or Avoid on the Anti-Inflammatory Diet

The table below lists foods that should be limited or avoided, including the food group, specific food, and reason to limit.

Nutrient Targets and Portion Sizes

Below is a list of the recommended nutrient targets and portion sizes to support inflammation regulation

Recommended Macronutrients

• Carbohydrates: 40–50% of daily calories
• Protein: 20–30% of daily calories
• Fat: 30% of daily calories

Portions Sizes

• ½ Plate: Color/non-starchy vegetables
• ¼ Plate: Lean protein
• ¼ Plate: Starchy vegetable or grains
• Small Amount: Healthy fat

Daily Nutrient Targets

Download the Full 21-Day Anti-Inflammatory Diet PDF

This downloadable guide contains all the information you need to complete the 21-day anti-inflammatory diet.

Having a printable version to stick on your fridge gives you immediate access to diet principles, strategies, nutrient targets, and meals to help stick to your plan.

Contents of the PDF Guide

• Anti-Inflammatory Diet Guidelines
• Anti-Inflammatory Diet Strategies
• Anti-Inflammatory Diet Recipes
• 21-Day Anti-Inflammatory Diet Plan
• Shopping List
• Progress Tracker

Integration with Reverse Health Program

The Reverse Health program supports women through the hormonal shift that occurs in midlife.

During this time, estrogen declines, bringing on perimenopause and menopause-related symptoms

This can increase abdominal weight gain, which is shown to result in low-grade inflammation and an increased risk of metabolic disorders and cardiovascular disease.

Reverse Health experts take a holistic approach, addressing nutrition, exercise, and mindfulness to naturally address these changes.

When combined with the anti-inflammatory diet, it not only provides nutritional support but also addresses the lifestyle factors for the best results.

Week 1: Sample Daily Meal Plan

Week one focuses on introducing healthy eating practices and a variety of anti-inflammatory foods. Meals this week are simple, helping you ease into the plan.

Day 1

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 165 g | Fat: 50 g

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 45 g | Fat: 13 g

8:00 AM: Breakfast – Berry Overnight Oats

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Prepare the oats the night before for a quick, ready-to-eat breakfast.

12:30 PM: Simple Chicken & Quinoa Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 42 g | Fat: 16 g

Ingredients

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Baby spinach – 2 cups
• Cucumber – ½ cup, chopped
• Cherry tomatoes – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Mixed herbs – to taste

Method

1. Cook the chicken until fully cooked, then slice.
2. Add quinoa, spinach, cucumber, tomatoes and avocado to a bowl.
3. Top with chicken and drizzle with olive oil and lemon juice.
4. Season with herbs.

Prep Tip: Cook several portions of chicken and quinoa at once to make future lunches quicker.

3:30 PM: Afternoon Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

Ingredients

• Apple – 1 medium
• Almonds – 15 g

Method

• Simply wash the apple and serve with the pre-portioned almonds.

Prep Tip: Portion several servings of almonds into small containers for easy grab-and-go snacks.

7:00 PM: Dinner – Salmon, Sweet Potato & Broccoli

Macros: 510 kcal | Protein: 38 g | Carbohydrates: 53 g | Fat: 13 g

Ingredients

• Salmon fillet – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Garlic – 1 clove, minced
• Black pepper – to taste
• Lemon – wedge, to serve

Prep Tip: Roast extra sweet potato and broccoli so they can be used in lunches and dinners later in the week.

Day 2

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 169 g | Fat: 50 g

8:00 AM: Breakfast – Spinach & Egg Toast

Macros: 390 kcal | Protein: 21 g | Carbohydrates: 37 g | Fat: 20 g

Ingredients

• Eggs – 2
• Wholegrain bread – 2 slices
• Baby spinach – 1 cup
• Tomato – ½ cup, chopped
• Avocado – 40 g
• Extra-virgin olive oil – ½ tsp
• Black pepper – to taste

Prep Tip: Wash and chop the spinach and tomato in advance for a quick breakfast.

12:30 PM: Lunch – Chicken & Quinoa Bowl

Macros: 420 kcal | Protein: 37 g | Carbohydrates: 39 g | Fat: 13 g

Ingredients

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Baby spinach – 1 cup
• Bell pepper – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Herbs – to taste

Prep Tip: Cook extra chicken and quinoa to use in meals later in the week.

3:30 PM: Afternoon Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g

Method

• Combine yoghurt and berries in a bowl.

Prep Tip: Portion the yoghurt and berries into containers ahead of time.

7:00 PM: Dinner – Lentil & Sweet Potato Bowl

Ingredients

• Cooked lentils – ¾ cup
• Sweet potato – 150 g
• Broccoli – 1 cup
• Baby spinach – 1 cup
• Bell pepper – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Black pepper – to taste

Method

1. Roast the sweet potato and bell pepper until tender.
2. Warm the lentils and broccoli.
3. Serve over spinach and top with feta, olive oil and spices.

Prep Tip: Cook a batch of lentils and roasted vegetables so several meals can be assembled quickly.

Day 3

Total Macros: 1,500 kcal | Protein: 103 g | Carbohydrates: 167 g | Fat: 50 g

8:00 AM: Breakfast – Apple Cinnamon Oats

Macros: 380 kcal | Protein: 23 g | Carbohydrates: 51 g | Fat: 12 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Apple – 1 medium, chopped
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Portion the oats, chia, and cinnamon together the night before for faster preparation.

12:30 PM: Lunch – Salmon Quinoa Salad

Macros: 440 kcal | Protein: 34 g | Carbohydrates: 38 g | Fat: 19 g

Ingredients

• Salmon – 100 g
• Cooked quinoa – 100 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Cherry tomatoes – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Method

1. Cook the salmon until just cooked through.
2. Combine quinoa and vegetables.
3. Add salmon and dress with olive oil and lemon.

Prep Tip: Prepare the quinoa and salad vegetables ahead and add freshly cooked salmon before serving.

3:30 PM: Afternoon Snack – Kiwi & Almonds

Macros: 170 kcal | Protein: 4 g | Carbohydrates: 24 g | Fat: 8 g

Ingredients

• Kiwi – 2
• Almonds – 15 g

Prep Tip: Portion the almonds in advance and keep them ready for an easy snack.

7:00 PM: Dinner – Chicken & Vegetable Rice Bowl

Macros: 510 kcal | Protein: 42 g | Carbohydrates: 54 g | Fat: 11 g

Ingredients

• Chicken breast – 120 g
• Cooked brown rice – ¾ cup
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Turmeric – ½ tsp

Prep Tip: Cook extra brown rice and chicken to make the next day's meals easier.

Day 4

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 170 g | Fat: 49 g

8:00 AM: Breakfast – Berry Yoghurt Oat Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Assemble the dry ingredients in advance and add yoghurt and berries when ready to eat.

12:30 PM: Lunch – Lentil & Vegetable Salad

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 60 g | Fat: 13 g

Ingredients

• Cooked lentils – ¾ cup
• Baby spinach – 2 cups
• Roasted sweet potato – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp

Prep Tip: Use leftover roasted vegetables and pre-cooked lentils to assemble this lunch in minutes.

3:30 PM: Afternoon Snack – Apple & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 25 g | Fat: 9 g

Ingredients

• Apple – 1 medium
• Walnuts – 15 g

Prep Tip: Portion the walnuts ahead and keep them with whole apples for an easy snack.

7:00 PM: Dinner – Salmon & Roasted Vegetables

Macros: 500 kcal | Protein: 37 g | Carbohydrates: 42 g | Fat: 19 g

Ingredients

• Salmon – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic – 1 clove
• Rosemary – to taste
• Black pepper – to taste

Prep Tip: Roast enough vegetables for several meals throughout the week.

Day 5

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 165 g | Fat: 51 g

8:00 AM: Breakfast – Vegetable Omelette & Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

Ingredients

• Eggs – 2
• Egg whites – 100 g
• Baby spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain bread – 1 slice
• Avocado – 30 g

Prep Tip: Chop the vegetables the night before so breakfast takes only a few minutes to prepare.

12:30 PM: Lunch – Chicken & Lentil Bowl

Macros: 430 kcal | Protein: 39 g | Carbohydrates: 36 g | Fat: 15 g

Ingredients

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Baby spinach – 1 cup
• Tomato – ½ cup
• Cucumber – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp

Prep Tip: Use batch-cooked chicken and lentils to make this lunch almost assembly-only.

3:30 PM: Afternoon Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion the yoghurt and berries ahead and sprinkle with flaxseed just before eating.

7:00 PM: Dinner – Salmon Brown Rice Bowl

Macros: 490 kcal | Protein: 32 g | Carbohydrates: 58 g | Fat: 13 g

Ingredients

• Salmon – 100 g
• Cooked brown rice – ¾ cup
• Broccoli – 1 cup
• Baby spinach – 1 cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic – 1 clove
• Ginger – ½ tsp

Prep Tip: Prepare extra brown rice and vegetables to use in tomorrow's meals.

Day 6

Total Macros: 1,500 kcal | Protein: 99 g | Carbohydrates: 171 g | Fat: 50 g

8:00 AM: Breakfast – Banana Walnut Porridge

Macros: 390 kcal | Protein: 22 g | Carbohydrates: 55 g | Fat: 11 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Banana – ½ medium
• Walnuts – 10 g
• Chia seeds – 10 g
• Cinnamon – ½ tsp

Method

1. Cook the oats until creamy.
2. Top with yoghurt, banana, walnuts, chia, and cinnamon.

Prep Tip: Measure the oats, chia, and walnuts into a container the night before.

12:30 PM: Lunch – Chicken & Brown Rice Bowl

Macros: 440 kcal | Protein: 41 g | Carbohydrates: 48 g | Fat: 11 g

Ingredients

• Chicken breast – 100 g
• Cooked brown rice – ¾ cup
• Broccoli – 1 cup
• Carrots – ½ cup
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Herbs – to taste

Prep Tip: Portion the cooked chicken, rice, and vegetables into containers for an instant lunch.

3:30 PM: Afternoon Snack – Apple & Pumpkin Seeds

Macros: 190 kcal | Protein: 6 g | Carbohydrates: 27 g | Fat: 9 g

Ingredients

• Apple – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds into small containers for easy snacks.

7:00 PM: Dinner – Lentil & Vegetable Curry

Macros: 480 kcal | Protein: 30 g | Carbohydrates: 41 g | Fat: 19 g

Ingredients

• Cooked lentils – ¾ cup
• Cooked brown rice – ½ cup
• Baby spinach – 1½ cups
• Tomato – ½ cup
• Bell pepper – ½ cup
• Broccoli – 1 cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Cumin – ½ tsp

Prep Tip: Make a larger batch of curry and refrigerate or freeze individual portions.

Day 7

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 168 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Walnuts – 10 g

Prep Tip: Portion the oats, chia and walnuts ahead and add yoghurt and berries when serving.

12:30 PM: Lunch – Salmon & Lentil Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 36 g | Fat: 19 g

Ingredients

• Salmon – 100 g
• Cooked lentils – ½ cup
• Baby spinach – 2 cups
• Tomato – ½ cup
• Cucumber – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Prepare the lentils and salad vegetables ahead and add the salmon just before serving.

3:30 PM: Afternoon Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

Ingredients

• Kiwi – 2
• Walnuts – 15 g

Prep Tip: Portion the walnuts ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chicken, Sweet Potato & Broccoli

Macros: 490 kcal | Protein: 35 g | Carbohydrates: 65 g | Fat: 9 g

Ingredients

• Chicken breast – 120 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Garlic – 1 clove
• Black pepper – to taste

Prep Tip: Use the remaining batch-cooked vegetables and chicken to finish the week with minimal preparation and food waste.

Week 2: Sample Daily Meal Plan

The focus for week 2 is to reinforce habits and remain engaged with your nutrition plan. This is the week things become familiar, and you can begin to settle into a rhythm.

Day 8

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Overnight Oats

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 45 g | Fat: 13 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Mix everything together the night before and refrigerate for a ready-to-eat breakfast.

12:30 PM: Lunch – Chicken & Quinoa Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 42 g | Fat: 16 g

Ingredients

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Cherry tomatoes – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Batch-cook chicken and quinoa so this salad can be assembled quickly.

3:30 PM: Afternoon Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

Ingredients

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Pre-portion the almonds and keep them ready with a whole apple.

7:00 PM: Dinner – Salmon, Sweet Potato & Broccoli

Macros: 510 kcal | Protein: 37 g | Carbohydrates: 53 g | Fat: 13 g

Ingredients

• Salmon – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Garlic – 1 clove
• Black pepper – to taste

Prep Tip: Roast extra sweet potato and broccoli to use in meals later in the week.

Day 9

Total Macros: 1,500 kcal | Protein: ~101 g | Carbohydrates: ~168 g | Fat: 50 g

8:00 AM: Breakfast – Spinach & Egg Toast

Macros: 390 kcal | Protein: 21 g | Carbohydrates: 37 g | Fat: 20 g

Ingredients

• Eggs – 2
• Wholegrain bread – 2 slices
• Baby spinach – 1 cup
• Tomato – ½ cup
• Avocado – 40 g
• Black pepper – to taste

Prep Tip: Wash and chop the spinach and tomato in advance for a quick breakfast.

12:30 PM: Lunch – Lentil & Roasted Vegetable Bowl

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 59 g | Fat: 14 g

Ingredients

• Cooked lentils – ¾ cup
• Roasted sweet potato – 100 g
• Baby spinach – 1 cup
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Cook the lentils and roast several portions of vegetables at the same time.

3:30 PM: Afternoon Snack – Greek Yoghurt, Berries & Flax

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion the yoghurt and berries ahead and add the flaxseed before eating.

7:00 PM: Dinner – Chicken & Brown Rice Stir-Fry

Macros: 490 kcal | Protein: 42 g | Carbohydrates: 52 g | Fat: 10 g

Ingredients

• Chicken breast – 120 g
• Cooked brown rice – ¾ cup
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Turmeric – ½ tsp

Prep Tip: Cook extra chicken and brown rice ahead so the stir-fry takes only a few minutes.

Day 10

Total Macros: 1,500 kcal | Protein: 98 g | Carbohydrates: 165 g | Fat: 51 g

8:00 AM: Breakfast – Apple Cinnamon Porridge

Macros: 380 kcal | Protein: 20 g | Carbohydrates: 55 g | Fat: 12 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 100 g
• Apple – 1 medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Measure the oats, chia, and walnuts the night before and add the apple when preparing.

12:30 PM: Lunch – Salmon & Quinoa Salad

Macros: 440 kcal | Protein: 34 g | Carbohydrates: 38 g | Fat: 19 g

Ingredients

• Salmon – 100 g
• Cooked quinoa – 100 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Prepare the quinoa and salad vegetables ahead and add freshly cooked salmon before serving.

3:30 PM: Afternoon Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

Ingredients

• Kiwi – 2
• Walnuts – 15 g

Prep Tip: Portion the walnuts ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Lentil & Spinach Curry

Macros: 500 kcal | Protein: 31 g | Carbohydrates: 48 g | Fat: 11 g

Ingredients

• Cooked lentils – ¾ cup
• Cooked brown rice – ½ cup
• Baby spinach – 1½ cups
• Tomato – ½ cup
• Bell pepper – ½ cup
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Cumin – ½ tsp

Prep Tip: Make a larger batch of lentil curry and brown rice for easy leftovers.

Day 11

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 163 g | Fat: 51 g

8:00 AM: Breakfast – Berry Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Portion the oats, chia, and almonds ahead, then add yoghurt and berries when serving.

12:30 PM: Lunch – Chickpea & Quinoa Salad

Macros: 430 kcal | Protein: 18 g | Carbohydrates: 58 g | Fat: 15 g

Ingredients

• Cooked chickpeas – ½ cup
• Cooked quinoa – ½ cup
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Feta – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh parsley – to taste
• Black pepper – to taste

Prep Tip: Cook quinoa in batches and keep cooked chickpeas available for quick salads.

3:30 PM: Afternoon Snack – Apple & Pumpkin Seeds

Macros: 190 kcal | Protein: 6 g | Carbohydrates: 27 g | Fat: 9 g

Ingredients

• Apple – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Pre-portion pumpkin seeds into small containers for easy grab-and-go snacks.

7:00 PM: Dinner – Salmon & Roasted Vegetables

Macros: 490 kcal | Protein: 38 g | Carbohydrates: 35 g | Fat: 14 g

Ingredients

• Salmon – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Garlic – 1 clove
• Rosemary – to taste
• Black pepper – to taste

Prep Tip: Roast extra sweet potato, broccoli, and peppers so they are ready for future meals.

Day 12

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 166 g | Fat: 50 g

8:00 AM: Breakfast – Vegetable Omelette & Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

Ingredients

• Eggs – 2
• Egg whites – 100 g
• Baby spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain bread – 1 slice
• Avocado – 30 g

Prep Tip: Chop the vegetables the night before and store them in the refrigerator.

12:30 PM: Lunch – Chicken & Lentil Bowl

Macros: 430 kcal | Protein: 39 g | Carbohydrates: 36 g | Fat: 15 g

Ingredients

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Baby spinach – 1 cup
• Tomato – ½ cup
• Cucumber – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Batch-cook chicken and lentils so this lunch only requires assembly.

3:30 PM: Afternoon Snack – Berries & Greek Yoghurt

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion the yoghurt and berries into containers and add flaxseed just before eating.

7:00 PM: Dinner – Sardine & Sweet Potato Plate

Macros: 490 kcal | Protein: 34 g | Carbohydrates: 55 g | Fat: 12 g

Ingredients

• Sardines – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Black pepper – to taste
• Fresh herbs – to taste

Prep Tip: Roast the sweet potato and broccoli ahead and add the sardines when serving.

Day 13

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 169 g | Fat: 50 g

8:00 AM: Breakfast – Banana Walnut Oats

Macros: 390 kcal | Protein: 22 g | Carbohydrates: 55 g | Fat: 11 g

Ingredients

• Rolled oats – 40 g
• Low-fat milk – 150 ml
• Banana – ½ medium
• Greek yoghurt – 100 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Measure the oats and walnuts ahead and add fresh banana when preparing.

12:30 PM: Lunch – Chicken & Quinoa Bowl

Macros: 420 kcal | Protein: 37 g | Carbohydrates: 39 g | Fat: 13 g

Ingredients

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Use batch-cooked chicken, quinoa and roasted vegetables to assemble this bowl quickly.

3:30 PM: Afternoon Snack – Kiwi & Almonds

Macros: 170 kcal | Protein: 4 g | Carbohydrates: 24 g | Fat: 8 g

Ingredients

• Kiwi – 2
• Almonds – 15 g

Prep Tip: Portion the almonds ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chickpea & Vegetable Curry

Macros: 520 kcal | Protein: 38 g | Carbohydrates: 51 g | Fat: 18 g

Ingredients

• Cooked chickpeas – ¾ cup
• Cooked brown rice – ½ cup
• Baby spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Broccoli – 1 cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Cumin – ½ tsp

Prep Tip: Cook a larger batch of chickpea curry and brown rice and refrigerate individual portions.

Day 14

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 13 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Almonds – 15 g

Prep Tip: Assemble the yoghurt, oats, chia and almonds the night before and add berries before serving.

12:30 PM: Lunch – Salmon & Lentil Salad

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 36 g | Fat: 19 g

Ingredients

• Salmon – 100 g
• Cooked lentils – ½ cup
• Baby spinach – 2 cups
• Tomato – ½ cup
• Cucumber – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Prepare the lentils and salad vegetables ahead and add salmon just before serving.

3:30 PM: Afternoon Snack – Apple & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 25 g | Fat: 9 g

Ingredients

• Apple – 1 medium
• Walnuts – 15 g

Prep Tip: Pre-portion the walnuts and keep them with whole apples for an easy snack.

7:00 PM: Dinner – Chicken, Sweet Potato & Broccoli

Macros: 490 kcal | Protein: 34 g | Carbohydrates: 61 g | Fat: 9 g

Ingredients

• Chicken breast – 120 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Garlic – 1 clove
• Black pepper – to taste

Prep Tip: Use remaining cooked chicken, sweet potato, and vegetables to finish the week with minimal waste.

Week 3: Sample Daily Meal Plan

The focus of week 3 is to continue building on the first two weeks, while adding variety. It will contain some repeat meals, while adding new anti-inflammatory foods and meals to keep it interesting. This will help you stick to the plan long-term for better results.

Day 15

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Apple & Walnut Overnight Oats

Macros: 370 kcal | Protein: 23 g | Carbohydrates: 49 g | Fat: 12 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Apple – 1 medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Mix the oats, yoghurt, chia and cinnamon the night before and add chopped apple and walnuts before serving.

12:30 PM: Lunch – Chicken, Quinoa & Beetroot Salad

Macros: 440 kcal | Protein: 38 g | Carbohydrates: 43 g | Fat: 14 g

Ingredients

• Chicken breast – 100 g
• Cooked quinoa – 100 g
• Cooked beetroot – 80 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Feta – 20 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Cook the chicken and quinoa in batches and keep sliced beetroot ready for quick salad assembly.

3:30 PM: Afternoon Snack – Greek Yoghurt & Berries

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Portion the yoghurt and berries into containers and add flaxseed just before eating.

7:00 PM: Dinner – Salmon, Sweet Potato & Greens

Macros: 500 kcal | Protein: 35 g | Carbohydrates: 53 g | Fat: 18 g

Ingredients

• Salmon – 100 g
• Sweet potato – 150 g
• Broccoli – 1 cup
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Garlic – 1 clove
• Black pepper – to taste

Prep Tip: Roast extra sweet potatoes and broccoli so they can be reused in lunches later in the week.

Day 16

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 168 g | Fat: 49 g

8:00 AM: Breakfast – Spinach, Tomato & Egg Toast

Macros: 400 kcal | Protein: 31 g | Carbohydrates: 38 g | Fat: 17 g

Ingredients

• Eggs – 2
• Egg whites – 100 g
• Wholegrain bread – 2 slices
• Baby spinach – 1 cup
• Tomato – ½ cup
• Avocado – 30 g
• Black pepper – to taste

Prep Tip: Chop the tomato and wash the spinach the night before for a quick breakfast.

12:30 PM: Lunch – Lentil & Brown Rice Bowl

Macros: 430 kcal | Protein: 22 g | Carbohydrates: 65 g | Fat: 11 g

Ingredients

• Cooked lentils – ¾ cup
• Cooked brown rice – ½ cup
• Broccoli – 1 cup
• Carrots – ½ cup
• Baby spinach – 1 cup
• Greek yoghurt – 50 g
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Cumin – ½ tsp
• Black pepper – to taste

Prep Tip: Batch-cook lentils and brown rice so this bowl can be assembled and reheated quickly.

3:30 PM: Afternoon Snack – Orange & Pumpkin Seeds

Macros: 180 kcal | Protein: 6 g | Carbohydrates: 25 g | Fat: 9 g

Ingredients

• Orange – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Portion the pumpkin seeds ahead and keep whole oranges ready for an easy snack.

7:00 PM: Dinner – Chicken & Roasted Vegetable Bowl

Macros: 490 kcal | Protein: 41 g | Carbohydrates: 40 g | Fat: 13 g

Ingredients

• Chicken breast – 120 g
• Sweet potato – 120 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Avocado – 40 g
• Extra-virgin olive oil – 1 tsp
• Garlic – 1 clove
• Rosemary – to taste
• Black pepper – to taste

Prep Tip: Roast several portions of sweet potato, broccoli and peppers at once to reduce cooking time.

Day 17

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 164 g | Fat: 51 g

8:00 AM: Breakfast – Berry Chia Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 14 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Walnuts – 10 g

Prep Tip: Portion the oats, chia and walnuts ahead and add yoghurt and berries when serving.

12:30 PM: Lunch – Sardine & Quinoa Salad

Macros: 430 kcal | Protein: 31 g | Carbohydrates: 38 g | Fat: 18 g

Ingredients

• Sardines – 100 g
• Cooked quinoa – 100 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh parsley – to taste
• Black pepper – to taste

Prep Tip: Cook quinoa ahead and keep salad vegetables washed and ready for quick assembly.

3:30 PM: Afternoon Snack – Kiwi & Pumpkin Seeds

Macros: 190 kcal | Protein: 7 g | Carbohydrates: 25 g | Fat: 9 g

Ingredients

• Kiwi – 2
• Pumpkin seeds – 20 g

Prep Tip: Portion the pumpkin seeds ahead and prepare the kiwi just before eating.

7:00 PM: Dinner – Chicken & Lentil Curry

Macros: 490 kcal | Protein: 37 g | Carbohydrates: 58 g | Fat: 10 g

Ingredients

• Chicken breast – 100 g
• Cooked lentils – ½ cup
• Cooked brown rice – ½ cup
• Baby spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Cumin – ½ tsp

Prep Tip: Make a larger batch of the curry and freeze individual portions for future meals.

Day 18

Total Macros: 1,500 kcal | Protein: 99 g | Carbohydrates: 167 g | Fat: 50 g

8:00 AM: Breakfast – Banana Cinnamon Porridge

Macros: 390 kcal | Protein: 24 g | Carbohydrates: 55 g | Fat: 12 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Banana – ½ medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Measure the oats, chia and walnuts the night before and add the banana when serving.

12:30 PM: Lunch – Chicken & Chickpea Salad

Macros: 430 kcal | Protein: 35 g | Carbohydrates: 42 g | Fat: 16 g

Ingredients

• Chicken breast – 90 g
• Cooked chickpeas – ½ cup
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Parsley – to taste
• Black pepper – to taste

Prep Tip: Keep cooked chicken and chickpeas refrigerated so the salad can be assembled in minutes.

3:30 PM: Afternoon Snack – Berries & Greek Yoghurt

Macros: 190 kcal | Protein: 17 g | Carbohydrates: 20 g | Fat: 6 g

Ingredients

• Greek yoghurt – 150 g
• Mixed berries – 100 g
• Ground flaxseed – 10 g

Prep Tip: Prepare several snack portions at once and refrigerate until needed.

7:00 PM: Dinner – Salmon, Brown Rice & Vegetables

Macros: 490 kcal | Protein: 32 g | Carbohydrates: 50 g | Fat: 16 g

Ingredients

• Salmon – 100 g
• Cooked brown rice – ¾ cup
• Broccoli – 1 cup
• Carrots – ½ cup
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Ginger – ½ tsp
• Garlic – 1 clove
• Turmeric – ½ tsp

Prep Tip: Cook extra brown rice and vegetables so they can be used for another meal.

Day 19

Total Macros: 1,500 kcal | Protein: 101 g | Carbohydrates: 166 g | Fat: 50 g

8:00 AM: Breakfast – Vegetable Omelette & Avocado Toast

Macros: 390 kcal | Protein: 30 g | Carbohydrates: 31 g | Fat: 17 g

Ingredients

• Eggs – 2
• Egg whites – 100 g
• Baby spinach – 1 cup
• Tomato – ½ cup
• Bell pepper – ½ cup
• Wholegrain bread – 1 slice
• Avocado – 40 g

Prep Tip: Chop the vegetables in advance and store them together in the refrigerator.

12:30 PM: Lunch – Lentil, Beetroot & Feta Salad

Macros: 430 kcal | Protein: 21 g | Carbohydrates: 54 g | Fat: 17 g

Ingredients

• Cooked lentils – ¾ cup
• Cooked beetroot – 80 g
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Feta – 30 g
• Walnuts – 10 g
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Cook lentils and beetroot in advance and keep them refrigerated for quick salad preparation.

3:30 PM: Afternoon Snack – Apple & Almonds

Macros: 180 kcal | Protein: 4 g | Carbohydrates: 25 g | Fat: 8 g

Ingredients

• Apple – 1 medium
• Almonds – 15 g

Prep Tip: Portion the almonds ahead and pair with a whole apple when ready to eat.

7:00 PM: Dinner – Sardines with Sweet Potato & Broccoli

Macros: 500 kcal | Protein: 46 g | Carbohydrates: 56 g | Fat: 8 g

Ingredients

• Sardines – 100 g
• Sweet potato – 150 g
• Broccoli – 1½ cups
• Baby spinach – 1 cup
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Garlic – 1 clove
• Fresh herbs – to taste

Prep Tip: Roast extra sweet potato and broccoli so leftovers can be used in tomorrow's meals.

Day 20

Total Macros: 1,500 kcal | Protein: 100 g | Carbohydrates: 169 g | Fat: 49 g

8:00 AM: Breakfast – Apple Berry Overnight Oats

Macros: 390 kcal | Protein: 23 g | Carbohydrates: 55 g | Fat: 13 g

Ingredients

• Rolled oats – 40 g
• Greek yoghurt – 150 g
• Mixed berries – 75 g
• Apple – ½ medium
• Chia seeds – 10 g
• Walnuts – 10 g
• Cinnamon – ½ tsp

Prep Tip: Combine the oats, yoghurt, berries, chia and cinnamon the night before and add fresh apple and walnuts before serving.

12:30 PM: Lunch – Salmon & Lentil Bowl

Macros: 440 kcal | Protein: 35 g | Carbohydrates: 36 g | Fat: 20 g

Ingredients

• Salmon – 100 g
• Cooked lentils – ½ cup
• Baby spinach – 2 cups
• Cucumber – ½ cup
• Tomato – ½ cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Fresh herbs – to taste

Prep Tip: Prepare the lentils and vegetables ahead and add freshly cooked salmon and avocado before serving.

3:30 PM: Afternoon Snack – Kiwi & Walnuts

Macros: 180 kcal | Protein: 3 g | Carbohydrates: 24 g | Fat: 9 g

Ingredients

• Kiwi – 2
• Walnuts – 15 g

Prep Tip: Portion the walnuts ahead and prepare the kiwi shortly before eating.

7:00 PM: Dinner – Chicken Quinoa & Vegetable Bowl

Macros: 490 kcal | Protein: 39 g | Carbohydrates: 54 g | Fat: 7 g

Ingredients

• Chicken breast – 110 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Carrots – ½ cup
• Extra-virgin olive oil – 1 tsp
• Turmeric – ½ tsp
• Ginger – ½ tsp
• Garlic – 1 clove

Prep Tip: Batch-cook chicken and quinoa and use leftover roasted vegetables to make this bowl quickly.

Day 21

Total Macros: 1,500 kcal | Protein: 102 g | Carbohydrates: 165 g | Fat: 50 g

8:00 AM: Breakfast – Berry Walnut Yoghurt Bowl

Macros: 390 kcal | Protein: 27 g | Carbohydrates: 43 g | Fat: 14 g

Ingredients

• Greek yoghurt – 200 g
• Mixed berries – 100 g
• Rolled oats – 30 g
• Chia seeds – 10 g
• Walnuts – 10 g

Prep Tip: Portion the oats, chia and walnuts ahead and add yoghurt and berries when ready to eat.

12:30 PM: Lunch – Chicken, Sweet Potato & Spinach Bowl

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 48 g | Fat: 14 g

Ingredients

• Chicken breast – 100 g
• Sweet potato – 120 g
• Baby spinach – 2 cups
• Broccoli – 1 cup
• Avocado – 30 g
• Extra-virgin olive oil – 1 tsp
• Lemon juice – 1 tbsp
• Turmeric – ½ tsp
• Black pepper – to taste

Prep Tip: Batch-cook chicken, sweet potato and broccoli so this lunch requires minimal preparation.

3:30 PM: Afternoon Snack – Orange & Pumpkin Seeds

Macros: 180 kcal | Protein: 6 g | Carbohydrates: 25 g | Fat: 9 g

Ingredients

• Orange – 1 medium
• Pumpkin seeds – 20 g

Prep Tip: Keep whole oranges and pre-portioned pumpkin seeds ready for an easy afternoon snack.

7:00 PM: Dinner – Salmon, Quinoa & Roasted Vegetables

Macros: 490 kcal | Protein: 33 g | Carbohydrates: 47 g | Fat: 13 g

Ingredients

• Salmon – 100 g
• Cooked quinoa – 100 g
• Broccoli – 1 cup
• Bell pepper – ½ cup
• Beetroot – 80 g
• Extra-virgin olive oil – 1 tsp
• Garlic – 1 clove
• Rosemary – to taste
• Black pepper – to taste

Prep Tip: Roast the beetroot and vegetables ahead and cook the salmon fresh for the best texture.

Common Mistakes to Avoid

The table below contains common pitfalls people encounter when following the anti-inflammatory diet and how to avoid them.

Adapting the Diet for Vegetarian and South Indian Preferences

The anti-inflammatory diet is a whole-foods diet, which means that foods can easily be swapped out to meet different dietary requirements and food preferences.

Q: How do I detox my body from inflammation?

To detox the body from inflammation, stay hydrated, eat anti-inflammatory foods, and manage stress. Foods such as fruits, vegetables, healthy fats (olive oil, avocado), whole grains, and beans contain anti-inflammatory compounds that can help reduce inflammation.

Q: What is the number one food that kills inflammation?

No single food kills inflammation. However, fatty fish like salmon are considered effective for managing inflammation due to their high omega-3 content. Omega-3 is shown to regulate immune activity and block inflammatory signals.

Q: What to drink first thing in the morning to reduce inflammation?

Drinking warm water with lemon and ginger, or green tea are suitable for managing inflammation. Water supports several systems in the body, helping to regulate inflammation, while lemon and ginger contain compounds that provide anti-inflammatory support.

Q: How can I track my progress on the 21-day anti-inflammatory diet?

You can track progress on the anti-inflammatory diet by logging your meals in a nutrition tracking app, monitoring energy levels, or measuring health markers.

Q: Is there a vegetarian version of the 21-day anti-inflammatory diet?

Yes, there is a vegetarian version of the anti-inflammatory diet that removes animal-based foods with plant-based options. Foods such as salmon, which are rich in omega-3, are swapped with omega-3-rich plant-based foods such as chia seeds, flax seeds, walnuts, and tofu.