7-Day Anti-Inflammatory Diet for Women (Full Meal Plan)

Inflammation is the body’s natural immune response. The second line of defense occurs within minutes or hours as a response to tissue injury to control infection, heal wounds, and repair damaged tissue.

However, studies show that when inflammation is prolonged, due to age, obesity, diet, and stress, it can lead to body pain, chronic fatigue, insomnia, depression, anxiety, and gastrointestinal complications.

Moreover, chronic inflammation also increases the risk of illnesses including cardiovascular disease, type 2 diabetes, cancer, and neurodegenerative disease, jeopardizing long-term health and well-being.

The anti-inflammatory diet can help regulate weight, balance hormones, and reduce free radical accumulation.

In this article, we explore the 7-day anti-inflammatory diet for women. We discuss why inflammation increases after 40 and how to maintain and sustain the diet long-term.

Why Inflammation Increases After 40

For women over 40, there is a very real risk of increased inflammation, as factors such as declining estrogen levels, increase of visceral fat, and free radical accumulation.

Research shows that estrogen has anti-inflammatory properties which bolster the second line of defense. However, when estrogen decreases, inflammation can increase.

The decline in estrogen also alters the way the body processes and stores fat, shifting fat storage toward the abdomen. Studies show that this can lead to low-grade inflammation which increases the risk of cardiovascular disease, type 2 diabetes, fatty liver, and cancer.

What is an Anti-Inflammatory Diet?

The anti-inflammatory diet is a nutrition plan focused on reducing inflammation in the body. This is achieved through the consumption of whole foods with anti-inflammatory and hormone-balancing properties, which can also help maintain a healthy weight.

Your 7-Day Anti-Inflammatory Diet for Women

The anti-inflammatory diet introduces several foods that can protect against chronic inflammation. Each day contains breakfast, lunch, dinner, and a snack, listed with calories and macros to give you all the information required to not only reduce inflammation but also reach and maintain a healthy weight.

This example calorie and macros nutrient breakdown is based on a 45-year-old woman, 165 cm tall, weighing 80 kg.

Using the following formula, we can calculate her basal metabolic rate (BMR) which is her daily calorie allowance.:

BMR Formula

• BMR=10 × weight (kg) + 6.25 × height (cm) −5 × age (years) −161

Here we input her information: 45-year-old woman, 80 kg, 165 cm tall.

• 10 x 80 + 6.25 x 165 - 5 x 45 – 161 =
• 800 + 1031.25 - 225 - 161 = 1445.25 kcal/day

Below, we list the best macronutrient ratio for weight loss.

• Carbohydrates: 40% of daily calorie intake
• Protein: 30% of daily calorie intake
• Fats: 30% of daily intake

Now, let’s divide this between four meals each day.

Day 1 — Kickstart with Greens and Omega-3s

Breakfast: Spinach & Salmon Scramble with Avocado Toast

Ingredients:

• 2 eggs (140 kcal)
• 1 oz wild smoked salmon (33 kcal)
• 1 cup spinach, sautéed (7 kcal)
• 1 slice whole-grain bread (80 kcal)
• ¼ medium avocado (60 kcal)
• 1 tsp olive oil for cooking (40 kcal)
• Sprinkle of turmeric and black pepper

Anti-inflammatory Highlights: Omega-3-rich salmon, olive oil, turmeric, spinach, and avocado.

Lunch: Grilled Chicken Quinoa Bowl with Kale & Walnuts

Ingredients:

• 3 oz grilled chicken breast (140 kcal)
• ½ cup cooked quinoa (111 kcal)
• 1 cup chopped kale, massaged with lemon (33 kcal)
• ¼ cup shredded carrots (12 kcal)
• 1 tbsp chopped walnuts (50 kcal)
• 1 tsp flaxseed oil (45 kcal)
• Lemon juice, garlic, and black pepper for flavor

Anti-inflammatory Highlights: Lean protein, omega-3s from flaxseed oil and walnuts, cruciferous greens.

Dinner: Baked Cod with Broccoli and Sweet Potato

• 4 oz baked cod (93 kcal)
• ¾ cup roasted sweet potato (112 kcal)
• 1 cup steamed broccoli (55 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp tahini drizzle (100 kcal)

Anti-inflammatory Highlights: Omega-3-rich cod, antioxidant-rich broccoli, sweet potatoes, and sesame from tahini.

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Snack: Berry Chia Yogurt Parfait

Ingredients:

• ½ cup plain Greek yogurt, 2% (70 kcal)
• ½ cup mixed berries (35 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1 tsp honey (21 kcal)
• 1 tbsp ground flaxseed (40 kcal)
• Dash of cinnamon

Anti-inflammatory Highlights: Chia and flax for omega-3s, berries and cinnamon for antioxidants, and gut-friendly yogurt.

Day 2 — Antioxidant-Powered Energy

Breakfast: Blueberry Power Protein Oats

Ingredients:

• ½ cup rolled oats (150 kcal)
• 1 scoop unflavored or vanilla plant-based protein powder (120 kcal)
• ½ cup blueberries (42 kcal)
• 1 tsp chia seeds (58 kcal)
• 1 tsp almond butter (30 kcal)

Anti-Inflammatory Highlights: Blueberries = antioxidant kings, oats for fiber, chia for omega-3s, almond butter for healthy fat and E.

Lunch: Turkey & Arugula Pesto Wrap

Ingredients:

• 3 oz roasted turkey breast (120 kcal)
• 1 whole wheat wrap (140 kcal)
• 1 tbsp homemade spinach pesto (50 kcal – basil, spinach, olive oil, garlic)
• 1/2 cup arugula (5 kcal)
• 2 tbsp shredded red cabbage (5 kcal)
• 2 thin slices tomato + drizzle lemon juice
• 1 tsp flaxseed oil (45 kcal)

Anti-Inflammatory Highlights: Lean turkey to preserve muscle, arugula and cabbage for the detoxing, and flaxseed oil for the brain.

Dinner: Spiced Lentil & Grilled Chicken Bowl

Ingredients:

• ½ cup cooked green lentils (115 kcal)
• 3 oz grilled chicken breast (140 kcal)
• ½ cup roasted red bell pepper + ½ cup steamed zucchini (35 kcal)
• 1 tsp olive oil (40 kcal)
• Sprinkle: turmeric, cumin, paprika, sea salt
• Fresh parsley + lemon juice finish

Anti-inflammatory Highlights: Lentils give you steady carbs + fiber, chicken for lean protein, spices and veggies for anti-inflammatory goodness.

Snack: Tart Cherry Smoothie

Ingredients:

• ½ cup unsweetened tart cherry juice (70 kcal)
• ½ banana (45 kcal)
• ½ scoop vanilla whey or plant protein (60 kcal)
• 1 tbsp ground flaxseed (40 kcal)
• ½ cup almond milk (10 kcal)
• Dash cinnamon & ginger

Antioxidant Power: Tart cherries help with muscle recovery + inflammation, bananas + cinnamon keep blood sugar stable, flax for omega-3s.

Day 3 — Gut Health and Polyphenols

Breakfast – Spiced Oat Bowl With Greek Yogurt & Berries

• ½ cup rolled oats, cooked in water (150 kcal)
• ¾ cup plain nonfat Greek yogurt (100 kcal)
• ½ cup blueberries (42 kcal – polyphenols + fiber)
• 1 tbsp chia seeds (58 kcal – prebiotic fiber + omega-3s)
• 1 tsp raw honey (21 kcal – natural anti-inflammatory)
• ½ tsp ground cinnamon (3 kcal – antioxidant-rich spice)
• ½ tbsp almond butter (26 kcal – healthy fats)

Antioxidant And Gut Supporting Highlights: Probiotic-rich Greek yogurt, prebiotic fiber from oats and chia seeds plus strong polyphenol hit from blueberries, cinnamon, and raw honey.

Lunch – Herbed Turkey Wrap With Greens & Gut Glow

• 3 oz roasted turkey breast (120 kcal – lean protein)
• 1 whole wheat wrap (140 kcal – fiber + complex carbs)
• 1 tbsp homemade spinach pesto (50 kcal – spinach, basil, garlic, olive oil)
• ½ cup arugula (5 kcal – bitter greens = gut love)
• 2 tbsp shredded red cabbage (5 kcal – polyphenols + prebiotic fiber)
• 2 thin slices tomato + drizzle lemon juice (10 kcal – vitamin C + polyphenols)
• 1 tsp flaxseed oil (45 kcal – omega-3 + anti-inflammatory)

Gut Health and Polyphenol Highlights: Fuels gut health with fiber-rich whole grains, prebiotic red cabbage, and bitter greens, while packing in polyphenols from tomato, cabbage, spinach, basil, and lemon.

Dinner – Miso-Lime Salmon with Quinoa & Rainbow Veg

• 3 oz baked wild salmon (180 kcal – lean omega-3 protein)
• ½ cup cooked quinoa (110 kcal – prebiotic fiber + plant polyphenols)
• ¼ cup steamed broccoli (13 kcal – sulforaphane for detox)
• ¼ cup roasted carrots (25 kcal – beta-carotene + fiber)
• ¼ cup red bell pepper strips (12 kcal – polyphenols + vitamin C)
• 1 tsp miso paste mixed with lime juice as glaze (10 kcal – fermented for gut health)
• 1 tsp olive oil (45 kcal)

Gut Health and Anti-inflammatory Highlights: Prebiotic quinoa, fermented miso, and fiber-rich veggies wrapped in the anti-inflammatory power of omega-3-rich salmon and olive oil.

Snack – Dark Chocolate Raspberry Yogurt Cup

• ½ cup plain low-fat Greek yogurt (80 kcal)
• ½ cup raspberries (30 kcal)
• 1 square (10g) 85% dark chocolate, chopped (60 kcal)
• 1 tbsp chopped walnuts (45 kcal)
• Pinch of cinnamon or cardamom (optional, ~0.25 kcal)

Gut Health Highlights: Greek yogurt, prebiotic fiber and polyphenols from raspberries, antioxidant-rich dark chocolate, and anti-inflammatory omega-3s from walnuts.

Day 4 — Blood Sugar Friendly Meals

Breakfast – Cinnamon Quinoa Power Bowl

• ½ cup cooked quinoa (110 kcal)
• ¾ cup plain nonfat Greek yogurt (100 kcal)
• ½ small green apple, diced (35 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1 tsp almond butter (33 kcal)
• ½ tsp cinnamon (3 kcal)
• 1 tsp raw honey (21 kcal)

Blood Sugar Highlight: **Balanced with slow carbs, fiber, and cinnamon — this bowl steadies your glucose.

Lunch – Lemon Herb Chicken & Lentil Greens Wrap

• 3 oz grilled chicken breast (120 kcal – lean protein)
• ½ cup cooked lentils (115 kcal – fiber-rich, low GI legume)
• 1 whole wheat wrap (140 kcal – complex carb + fiber)
• ¼ avocado, sliced (60 kcal – healthy fat to reduce glycemic load)
• 1 tbsp lemon juice + olive oil vinaigrette (30 kcal)
• ¼ cup shredded romaine + radicchio (5 kcal – fiber + polyphenols)

Blood Sugar Highlight: **Lentils, greens, and healthy fat from avocado help blunt spikes and improve insulin sensitivity.

Dinner – Baked Cod with Roasted Chickpeas & Rainbow Slaw

• 3 oz baked cod with paprika & lemon zest (120 kcal – lean, anti-inflammatory protein)
• ½ cup roasted chickpeas (130 kcal – high fiber, low GI legume)
• ¼ cup red cabbage slaw with apple cider vinaigrette (25 kcal – fiber + polyphenols)
• ¼ cup sliced bell peppers + arugula (10 kcal – antioxidants + vitamin C)
• 1 tsp olive oil drizzle (45 kcal)
• ¼ cup cooked farro (70 kcal – slow-digesting ancient grain)

Blood Sugar Highlight: Chickpeas and farro are slow-release carbs, supported by protein and fats for maximum stability.

Snack – Almond Butter Berry Yogurt Cup

• ½ cup plain low-fat Greek yogurt (80 kcal)
• ½ cup raspberries (30 kcal)
• 1 tsp almond butter (33 kcal)
• 1 tbsp hemp seeds (55 kcal)
• Dash of vanilla + cinnamon (2 kcal)
• 1 square (10g) 85% dark chocolate, chopped (45 kcal)

Blood Sugar Highlight: This snack keeps things sweet but safe, with protein, fiber, and healthy fats buffering every bite.

Day 5 — Nourishing Anti-Inflammatory Proteins

Breakfast – Turmeric Yogurt Parfait with Berries & Seeds

• ¾ cup plain nonfat Greek yogurt (100 kcal)
• ½ cup blueberries (42 kcal)
• ¼ cup rolled oats (75 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1 tsp turmeric stirred into yogurt (3 kcal)
• 1 tsp raw honey (21 kcal)
• ½ tbsp almond butter (26 kcal)
• Dash of black pepper to activate turmeric (negligible cals)

Anti-inflammatory Highlight: Turmeric, flaxseed, berries, and Greek yogurt combine forces to calm inflammation and support gut integrity.

Lunch – Mediterranean Tuna Bowl

• 3 oz canned light tuna in water, drained (100 kcal)
• ½ cup cooked farro (90 kcal)
• ¼ cup cucumber slices (4 kcal)
• ¼ cup cherry tomatoes (8 kcal)
• 2 tbsp kalamata olives (35 kcal)
• ¼ avocado, sliced (60 kcal)
• 1 tbsp lemon-tahini dressing (50 kcal)
• ¼ cup chopped parsley + arugula mix (5 kcal)

Anti-inflammatory Highlight: Omega-3s, olives, greens, and sesame power up this bowl for immune and joint support.

Dinner – Ginger-Garlic Chicken with Sweet Potato Mash & Broccoli

• 3 oz grilled chicken breast, marinated in garlic & ginger (120 kcal)
• ½ cup mashed sweet potato (100 kcal)
• ¼ cup steamed broccoli florets (13 kcal)
• 1 tsp olive oil mixed into mash (45 kcal)
• 1 tbsp pumpkin seeds sprinkled on broccoli (40 kcal)
• Squeeze of lemon juice over top (2 kcal)

Anti-inflammatory Highlight: Garlic, ginger, olive oil, sweet potato, and broccoli tag-team to reduce oxidative stress and support immunity.

Snack – Cinnamon Walnut Cocoa Yogurt Cup

• ½ cup plain low-fat Greek yogurt (80 kcal)
• ½ tsp cinnamon (3 kcal)
• 1 square (10g) 85% dark chocolate, chopped (60 kcal)
• 1 tbsp chopped walnuts (45 kcal)
• 1 tbsp ground chia or hemp seeds (55 kcal)
• Few slices of pear or apple (optional – ~10 kcal)

Anti-Inflammatory Highlight: Walnuts, dark chocolate, cinnamon, and yogurt are loaded with antioxidants, omega-3s, and gut-supporting goodness.

Day 6 — Herbal Support and Hydration

Breakfast – Green Tea Quinoa Bowl With Ginger & Berries

• ½ cup cooked quinoa (110 kcal)
• ¾ cup plain nonfat Greek yogurt (100 kcal)
• ½ cup mixed berries (strawberries + blueberries) (35 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1 tsp grated fresh ginger mixed into yogurt (negligible cals)
• ½ tbsp almond butter (26 kcal)
• 1 tsp raw honey (21 kcal)
• 1 cup brewed green tea on the side (0 kcal)

Anti-inflammatory Highlight: Ginger, flax, berries, and green tea provide antioxidants and hydration.

Lunch – Herbed Turkey & Hydration Veggie Wrap

• 3 oz sliced roasted turkey breast (120 kcal)
• 1 whole wheat wrap (140 kcal)
• 1 tbsp hummus (35 kcal)
• ¼ cup cucumber slices (4 kcal)
• ¼ cup shredded romaine & mint leaves (5 kcal)
• 2 tbsp grated carrot (10 kcal)
• 2 thin tomato slices + lemon juice drizzle (10 kcal)
• 1 tsp olive oil (45 kcal)
• Side: 1 cup chilled hibiscus tea (unsweetened) (0 kcal)

Anti-inflammatory Highlight: Mint, olive oil, tomatoes, and hibiscus tea deliver a refreshing mix of antioxidants, electrolytes, and cooling herbs.

Dinner – Rosemary Lemon Salmon with Cucumber-Dill Salad

• 3 oz baked wild salmon with rosemary & lemon zest (180 kcal)
• ½ cup cooked barley (100 kcal)
• ¼ cup diced cucumber + 1 tbsp fresh dill (5 kcal)
• 2 tbsp chopped cherry tomatoes (8 kcal)
• ¼ avocado (60 kcal)
• 1 tsp flaxseed oil (45 kcal)
• Squeeze of fresh lemon + pinch of sea salt

Anti-inflammatory Highlight: Omega-3s, dill, lemon, rosemary, and hydrating veggies support joint, skin, and gut health.

Snack – Coconut Matcha Yogurt Cup with Pumpkin Seeds

• ½ cup plain low-fat Greek yogurt (80 kcal)
• 1 tsp matcha green tea powder stirred in (negligible cals)
• 1 tbsp unsweetened shredded coconut (35 kcal)
• 1 tbsp pumpkin seeds (45 kcal)
• ½ tsp cinnamon (3 kcal)
• 1 tsp maple syrup or raw honey (21 kcal)
• 2 tbsp diced kiwi (12 kcal)

Anti-inflammatory Highlight: Matcha, pumpkin seeds, cinnamon, and kiwi offer antioxidants, hydration, and trace minerals to sustain overall health.

Day 7 — Colorful Whole Foods Finale

Breakfast – Savory Oats with Egg & Greens

• ½ cup rolled oats, cooked in water (150 kcal)
• 1 boiled egg + 2 egg whites, chopped (100 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• ¼ cup sautéed spinach (10 kcal)
• 1 tbsp chopped scallion + ¼ avocado (60 kcal)
• Pinch of turmeric & black pepper (negligible)
• Drizzle of 1 tsp extra virgin olive oil (45 kcal)

Anti-inflammatory Highlight: Spinach, olive oil, flaxseed, turmeric, and oats pack antioxidant, omega-3, and phytonutrients.

Lunch – Lemon Herb Chicken Grain Bowl

• 3 oz grilled chicken breast (120 kcal)
• ½ cup cooked farro (100 kcal)
• ¼ cup diced cucumber + cherry tomatoes (10 kcal)
• ¼ cup chopped parsley & arugula mix (5 kcal)
• 2 tbsp diced red onion (8 kcal)
• 1 tsp extra virgin olive oil (45 kcal)
• Juice of ½ lemon + black pepper
• 1 tbsp pumpkin seeds (40 kcal)
• Optional: 1 tsp apple cider vinegar splash (calories negligible)

Anti-inflammatory Highlight: Chicken, farro, pumpkin seeds, lemon, olive oil, and parsley work together to fuel immunity, reduce stress, and support joint health.

Dinner – Roasted Cod with Sweet Potato & Broccoli

• 3 oz baked cod, brushed with olive oil + garlic (120 kcal)
• ½ cup roasted sweet potato cubes (100 kcal
• ¼ cup steamed broccoli florets (13 kcal)
• ¼ cup sautéed kale (20 kcal)
• 1 tsp olive oil (45 kcal)
• Squeeze of lemon + sprinkle of fresh thyme (negligible cals)
• 1 tbsp sunflower seeds (42 kcal)

Anti-inflammatory Highlight: Cod, kale, broccoli, sweet potato, and sunflower seeds bring anti-inflammatory micronutrients, fiber, and clean omega-rich fats.

Snack – Berry Almond Yogurt Cup

• ½ cup plain low-fat Greek yogurt (80 kcal)
• ½ cup mixed berries (blueberries, raspberries) (35 kcal)
• 1 tbsp chopped almonds (45 kcal)
• 1 tbsp ground chia seeds (55 kcal)
• ½ tsp cinnamon (3 kcal)
• 1 tsp raw honey (21 kcal)
• Splash of unsweetened almond milk to mix (6 kcal)

Anti-inflammatory Highlight: Berries, chia, cinnamon, almonds, and yogurt support gut health, and reduce oxidative stress.

How to Maintain Anti-Inflammatory Habits Beyond 7 Days

Once you have shifted your focus to anti-inflammatory foods you will feel incredible, as energy levels stabilize, skin becomes clearer, and bloating and pain decreases. This will undoubtedly make you want to carry the diet beyond the initial 7 days.

Below, we discuss how to continue your anti-inflammatory diet for ongoing support.

Pantry Staples to Keep On Hand

Keeping a well-stocked pantry means you always have anti-inflammatory support for every occasion. Whole foods such as chia seeds, flax seeds, almonds, sunflower seeds, walnuts, dark chocolate, green tea, and olive oil can all be kept in a cool, dry place for later use.

Store these foods in glass containers, with clear labels and dates, and rotate them regularly to ensure they don’t spoil.

Weekly Meal Prep Tips

Like any nutrition plan, weekly meal prep is invaluable for forming a sustainable diet. Below we present some of our favourite meal prep tips to make meal time easy.

Weekly Shop

To begin, we recommend performing a weekly shop to stock up on your nutrient-dense, anti-inflammatory foods. This not only means you have your ingredients, but it also reduces the need for regular shopping trips, saving time.

Choose Recipes with Similar Ingredients

Meal prep can be time-consuming, however, the amount of time it saves during the week makes it well worth it. To streamline the process, we recommend cooking easy meals with similar ingredients.

Choosing similar ingredients will help streamline your grocery shop and make prep easier. This doesn’t mean you need to cook the same recipe, rather prepare similar ingredients. From here you can use different spices to create different meals.

Include Easy Snacks to Kill Cravings

Meal prep is not just about the cooking process, it also encompasses those easy snacks that can be used to quickly fuel the body to kill those cravings.

For example, foods such as fruit, vegetables, nuts, and seeds are great as they require little prep before eating. Vegetables can be sliced to eat as veggie sticks with hummus and an assortment of nuts to increase food volume, protein, and healthy fats which are all excellent for increasing fullness.

Meanwhile, fruit such as berries can be added to Greek yogurt and chia seeds for a high-fiber, protein-rich snack.

Having delicious snacks to look forward to can make your anti-inflammatory diet enjoyable, leading to greater sustainability.

Adapting Recipes to Your Preferences

One of the best things you can do to maintain your anti-inflammatory diet is to adapt it to suit your preferences. While several foods contain anti-inflammatory properties, it does not mean you have to add them to recipes you don’t like eating.

We recommend trying out anti-inflammatory meals and then identifying the meals and ingredients you prefer. These meals can be added to your ongoing plan as staple meals, while you explore and experiment with other recipes to continue adding variety.

Making adjustments to match your preferences will help you stick to your plan, resulting in better long-term health.

Recap — What This 7 Day Anti-Inflammatory Diet Offers

The anti-inflammatory diet’s strength comes from its variety of nutrient-dense whole foods. From fatty fish, fruits, and vegetables, to nuts, seeds, and green tea, several options can easily be purchased from your local grocery store. This makes it easier than ever to start reducing inflammation and improve your long-term health.

Reduced Bloating and Joint Pain

An anti-inflammatory diet contains omega-3 fatty acids, antioxidants, and fiber making it incredible for reducing bloating and joint pain.

Loaded with foods such as fatty fish, vegetables, fruit, nuts, and seeds, each meal has the potential to improve gut digestive health and alleviate aches and pains.

More Stable Energy and Moods

The anti-inflammatory diet is built on a selection of nutrient-dense whole foods which stabilize energy and mood.

High-protein foods such as fatty fish and poultry serve as a solid base, improving satiety. Meanwhile, fruits and vegetables provide fiber, stabilizing blood sugar, and supporting mood.

Long-Term Support for Hormonal Health

The beauty of the anti-inflammatory diet is that it is not a one-and-done diet, but rather a lifestyle and way of eating that supports long-term support and hormonal health.

While other diets focus on eliminating foods and alternative eating methods, the anti-inflammatory diet strips back nutrition to whole foods and focuses on evidence-based eating habits. This makes it easier to sustain long-term.

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