The Ultimate 21-Day Anti-Inflammatory Diet (With PDF)

People follow anti-inflammatory diets for a whole host of reasons.

Research supports this diet to reduce inflammation caused by chronic diseases like type 2 diabetes, heart disease, and obesity. 

Others are trying to prevent or reduce health problems like depression or brain-related conditions like age-related cognitive decline or Alzheimer’s disease. 

Regardless of why, this dietitian-recommended 21-day anti-inflammatory diet will help you follow a healthy and balanced diet that reduces inflammation and promotes overall health and energy.

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What is an Anti-Inflammatory Diet?

To start, there are no set criteria for an anti-inflammatory diet, but there are agreed-upon components of one listed below in the bullet points.

Following an anti-inflammatory diet may help reduce long-term inflammation caused by chronic diseases, aging, stress, the environment, and some foods. 

Managing inflammation levels is important, as unregulated inflammation can worsen the severity of existing health conditions and predispose you to other health problems. 

Most research has found that adhering to more of the components of an anti-inflammatory diet is more beneficial than selecting single nutrients or foods.

It’s more about an eating lifestyle than the amounts of vitamins, minerals, or antioxidants to consume or avoid.

The Mediterranean diet is an example of an anti-inflammatory eating pattern. 

As a whole, anti-inflammatory diets contain:

• Generous amounts of vegetables and fruit.
• Omega-3 fats and unsaturated fats (fish, olive oil, nuts). 
• Lean animal products (chicken, poultry, fish).
• High-fiber whole grains, legumes, and nuts. 
• Limited sweets, processed foods, processed meat, and alcohol
• Foods with phytochemicals and polyphenols. 

Keep reading for tips on how to put the anti-inflammatory diet into practice for you. 

Meal Plan for Inflammation

The anti-inflammatory diet requires no special foods and can accommodate many food preferences, eating cuisines, and any food allergies or intolerances.  

This meal plan prioritizes vegetables, high-fiber whole grains, healthy fats, plant protein, lean animal products, and fruit for dessert.

These foods are also high in a variety of polyphenols, such as flavonoids, phenolic acids, stilbenes, and lignans, which are known for their health benefits.

An anti-inflammatory diet also minimizes the intake of processed foods, meats, and sweets associated with increased inflammation.

Below is an example of a 21-day meal anti-inflammatory diet meal plan.

You can adjust the meals as needed based on appetite and personal preferences.

Day 1

Breakfast 

Microwaved old-fashioned oats with 1% milk (or a low-fat dairy alternative), cinnamon, blueberries, ground flaxseeds, and a drizzle of honey.

Lunch

Vegetarian chili served with low sodium canned diced tomatoes, black beans, pinto beans, and kidney beans made with no added salt or sugar chili powder.

Serve with whole-grain cornbread.

Dinner 

Baked salmon seasoned with garlic powder, pepper, and fresh-squeezed lemon juice.

Serve with roasted carrots and asparagus seasoned with your favorite seasoning.

Snacks 

Air-popped popcorn and sliced apples; raw bell peppers with hummus. 

Day 2

Breakfast

Consider using dinner leftovers for breakfast on busy mornings for a quick, filling, and nutritious start to your day. E

at the salmon chilled and heat the vegetables for breakfast.

Remember, eating all types of foods at any time of day is perfectly fine. 

Lunch

A large roasted sweet potato is topped with black beans, corn, and roasted peppers seasoned with garlic and chili powder.

If desired, a protein source like low-fat shredded cheese is added on top. 

Dinner 

Sheet-pan roasted chicken breast with vegetables (Brussels sprouts, onions, peppers, broccoli, and cauliflower).

Season with garlic powder, pepper, and paprika. Serve with fresh blackberries for dessert. 

Snacks

Cucumber slices with hummus; unsalted walnuts, almonds, and grapes. 

Day 3

Breakfast

Egg scramble made with one egg and sauteed vegetables.

Serve with whole-grain toast and low-sodium peanut butter or nut butter. 

Lunch

Leftover sheet-pan roasted chicken and vegetables served over whole-grain rice.

Dinner

Simple loaded salad: top kale and spinach with almonds, pepitas, tomatoes, cucumber, feta cheese, and canned tuna in water.

Drizzle an olive oil dressing on top. Serve with whole-grain crackers or bread. 

Snacks

Almonds and unsweetened nonfat yogurt; hard-boiled egg and clementine. 

Day 4

Breakfast

Overnight pudding made with chia seeds, vanilla extract, cinnamon, 1% milk, or dairy alternative. Top with fruit of choice. 

Lunch

Salad leftovers in a whole-grain wrap served with Greek yogurt and blackberries.

Dinner

Spaghetti sauce made with diced tomatoes, mushrooms, garlic powder, oregano, and ground chicken served over whole-wheat noodles or chickpea noodles.

Serve with roasted green beans as a side. 

Snacks

Edamame and a small apple, Brazil nuts and carrot sticks.

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Day 5

Breakfast

Smoothie made with spinach, banana, blueberries, kefir, 1% milk, or a dairy alternative.

You can add chia or ground flaxseeds. Serve with black coffee. 

Lunch

Leftover spaghetti and noodles. Add baby carrots as a side. 

Dinner

Chicken tortilla soup with tomatoes, onion, corn, black beans, chicken broth, cumin, garlic, and limes.

Served with whole-grain cornbread and fresh salsa.

Snacks

Apple with melted nut butter; diced vegetables with vinaigrette dressing.

Day 6

Breakfast 

Whole-grain toast topped with half of an avocado and a pear or fruit of your choosing on the side. 

Lunch

Leftover chicken tortilla soup served with corn tortillas and salsa. 

Dinner

Air-fried tilapia served with baked sweet potatoes and steamed broccoli. Use olive oil when air-frying and baking sweet potatoes.

Snacks

Carrot sticks with red pepper hummus; energy bites.

Day 7

Breakfast

Overnight oats made with old-fashioned oats, chia seeds, your preferred milk, a drizzle of maple syrup or honey, and a pinch of salt.

You can also stir some plain low-fat Greek yogurt for additional protein for a heartier breakfast. 

Lunch

Green Goddess sandwich made with whole-grain bread, sliced avocados, spinach, sliced cucumber, and broccoli sprouts.

Top using a Greek yogurt dressing with parsley, chives, tarragon, garlic, and lemon juice.

Dinner

Vegetable-loaded chicken and chickpea curry with red peppers, tomatoes, cauliflower, curry powder, ginger, garlic, turmeric, spinach, and coconut milk. 

Snacks

Broccoli with Greek yogurt ranch dip; pumpkin seeds, and unsweetened dried fruit.

Day 8

Breakfast 

Smoothie made with a blend of berries, frozen riced cauliflower, kefir, 1% milk, or a dairy alternative, almonds, chia, or ground flaxseeds.

Serve with black coffee. 

Lunch

Leftover vegetable-loaded chicken and chickpea curry. Serve with whole-grain naan, if desired. 

Dinner

Salmon rice bowl made with brown rice, cabbage, cucumbers, and green onions topped with diced avocado.

Snacks

Oranges and low-fat cottage cheese; almonds, a small square of dark chocolate, and dried figs.

Day 9

Breakfast 

Low-sugar, nonfat Greek yogurt topped with sliced almonds and blueberries. Hot coffee with a splash of 1% milk. 

Lunch

Leftover salmon rice bowl: if you (or your co-workers) don’t like the smell of reheated fish, this meal also tastes great cold. Add fruit as a side. 

Dinner 

Spinach salad topped with roasted butternut squash, figs, blueberries, quinoa, and red onions, topped with balsamic dressing.

Snacks

Roasted chickpeas seasoned with cumin; carrots with Greek yogurt ranch dip.

Day 10

Breakfast 

Breakfast burrito made with sauteed black beans, tomatoes, and peppers wrapped in a whole-grain tortilla.

Pair with salsa and a sprinkle of low-fat shredded cheese. 

Lunch

Chickpea salad sandwich made with olive oil, lemon juice, garlic, celery, lettuce, red onion, and tomatoes.

Serve berries and carrots on the side.

Dinner 

Baked tilapia served with leftover spinach salad with figs and butternut squash.

Snacks 

Whole-grain toast with peanut butter; walnuts, figs, and dark chocolate. 

Day 11

Breakfast 

Energy bites pre-made with old-fashioned oats, ground flax seed, low sodium nut or seed butter, vanilla extract, honey, and unsweetened dried fruit.

Pair with your choice of fruit (apple, banana, or berries). 

Lunch 

Cold lentil salad made with cucumber, feta cheese, olives, and tomatoes and topped with olive oil vinaigrette. Serve with hummus and carrots. 

Dinner 

Sweet potato hash made with diced tomatoes, peppers, chiles, ground turkey, cumin, and garlic powder. 

Snacks

Popcorn sprinkled with cinnamon; low-fat cheese and whole-grain crackers.

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Day 12

Breakfast 

Whole-grain toast topped with a scrambled egg, spinach, mushrooms, and peppers. Serve with fresh strawberries. 

Lunch

Leftover sweet potato hash. Add a clementine on the side.

Dinner 

One pan lemon garlic chicken and potatoes. Serve with your favorite green vegetables, such as green beans, broccoli, or asparagus.

Snacks

Chia pudding with cinnamon and vanilla; pear and a slice of low-fat cheese.

Day 13

Breakfast 

Smoothie made with unsweetened kefir, 1% milk, or dairy alternative.

Add a medium banana, low-sodium nut or seed butter, unsweetened cocoa powder, and chia seeds. Serve with black coffee. 

Lunch

Leftover lemon garlic chicken, potatoes, and vegetables.

Dinner 

Stuffed roasted sweet potatoes filled with southwest seasoned chickpeas, garlic, tomatoes, and onions. 

Snacks

Energy bites; carrots, peppers, and hummus. 

Day 14

Breakfast 

Whole-grain toast topped with low sodium nut butter, a handful of nuts, and a sliced banana. Serve with black coffee.

Lunch 

Leftover southwest stuffed sweet potatoes. 

Dinner 

Salmon tacos served with creamy avocado lime broccoli slaw inside toasted corn tortillas.

Snacks

Walnuts and blueberries; Greek yogurt and almonds.

Day 15

Breakfast 

Overnight oats made with old-fashioned oats, chia or ground, flax seeds, your preferred milk, a drizzle of maple syrup or honey, and a pinch of salt.

In the morning, add your favorite fresh or frozen fruit. 

Lunch

Leftover salmon taco salad made with broccoli slaw and spinach and topped with salmon and crushed corn tortillas. 

Dinner 

Chicken, cauliflower, and green beans seasoned with parmesan cheese, olive oil, and pesto. Serve over chickpea pasta. 

Snacks 

Berries and low-fat cheddar cheese; banana and almonds. 

Day 16

Breakfast 

Breakfast burrito made with sauteed black beans, tomatoes, and peppers wrapped in a whole-grain tortilla.

Pair with salsa. For a more filling option, add a scrambled egg to the burrito.

Lunch 

Leftover pesto chicken and vegetable pasta. 

Dinner

Shrimp bowl made with brown rice, tomatoes, green onions, and avocado.

Snacks

A small serving of overnight oats made with old-fashioned oats, chia or ground, flax seeds, your preferred milk, vanilla, cinnamon, and mangoes. 

Day 17

Breakfast 

Smoothie made with unsweetened kefir, 1% milk, or dairy alternative.

Add mangoes, berries, nuts, and chia seeds. Serve with black coffee. 

Lunch 

Leftover shrimp bowl (tastes great cold or reheated).

Dinner 

Thin-crust Mediterranean-style pizza. Top the cauliflower crust with olive oil, garlic, mozzarella, spinach, tomatoes, olives, artichokes, red onions, and feta cheese.

Serve with a spinach salad and lemon olive oil dressing.

Snacks

Grapes and pistachios; pumpkin seeds, dried cranberries, and walnuts. 

Day 18

Breakfast 

Whole-grain, low-sugar cereal served with your preferred milk (1% or non-dairy alternative). Pair with berries and black coffee. 

Lunch

Leftover Mediterranean pizza with salad on the side.

Dinner

Sheet pan roasted garlic chicken breast or thighs, carrots and broccoli.

Drizzle honey and soy garlic sauce on top before baking for delicious flavor. 

Snacks

Unsweetened and no-salt trail mix; popcorn and almonds.

Day 19

Breakfast 

Egg scramble made with one egg and sauteed vegetables. Serve over whole-grain toast and a piece of fruit. 

Lunch

Leftover roasted chicken, carrots, and broccoli. Serve with whole-grain rice if you have limited leftovers. 

Dinner 

One-skillet chicken fajitas made with red, yellow, and green peppers, and onions and seasoned with garlic, cumin, and chili powder.

Serve with whole-grain or corn tortillas and salsa. Opt for unsweetened Greek yogurt instead of sour cream.

Snacks

Sliced red peppers with low-fat cottage cheese; edamame.

Day 20

Breakfast 

Hard-boiled egg seasoned with black pepper. Serve with old-fashioned oatmeal, cinnamon, and diced apples.

Lunch

Leftover chicken fajitas and vegetables are served over brown rice, and topped with salsa, low-fat cheddar cheese, and lime juice. 

Dinner 

Shrimp gumbo soup made with onions, carrots, peppers, tomatoes, garlic, oregano, black pepper, and chicken andouille sausage, if desired.

Serve with brown rice or cauliflower rice.

Snacks

Blackberries and Greek yogurt; carrots, tomatoes, and cucumber in Italian dressing.

Day 21

Breakfast 

Energy bites pre-made with old-fashioned oats, ground flax seed or chia seeds, low-sodium nut or seed butter, vanilla extract, honey, and a few dark chocolate chips.

Pair with your choice of fruit (apple, banana, or berries). 

Lunch 

Vegetable and hummus sandwich made with whole-grain bread, thinly sliced vegetables of your choosing (spinach, carrots, cucumbers, and peppers), hummus and avocado. 

Dinner

Leftover gumbo soup with a serving of cauliflower or brown rice mixed in. 

Snacks

Chia pudding with nut butter; whole-grain crackers and hummus. 

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Tips for Meal Preparation

1. For quick anti-inflammatory ingredients, consider keeping canned options for chickpeas, black beans, and canned tomatoes. Choosing no salt added and low-sodium versions and rinsing canned foods in water can help remove some of the added sodium.
2. Keep ingredients for smoothies on hand each week (frozen vegetables and fruits, milk or yogurt, and seeds or ground flax seeds) to make a quick breakfast or snack. 
3. Utilize low-sodium canned and frozen fruit and vegetables for shelf-stable produce options.
4. Use avocado or olive oil when cooking, roasting, or sauteing. 
5. Wash and cut vegetables once weekly so they are ready for meals or snacks. 
6. Most people tend to eat the same foods every week or two. Remember that you can eat similar meals each week to save time and energy spent on meal planning.
7. Add protein or beans, whole grains, fruits, and vegetables to meals to keep you full and provide a variety of nutrients. 
8. Prepare enough food at dinner for leftovers for breakfast, lunch, or an easy dinner the next day.