21-Day Anti-Inflammatory Diet Plan (with Free PDF Download)

Quick Recipe 

Blend raspberry, yogurt, and soy milk in a blender. Add spinach for additional flavor. Garnish with nuts and chia seeds. 

A handful of unsalted roasted almonds. 

In a bowl, add the required cups of shredded cabbage, grated carrot, bell pepper, and sliced green onions. Toss to combine. 

Dress the cruciferous, antioxidant-rich salad with peanuts, ginger, and vinegar. 

A fresh plum. 

Quick Recipe 

Spread mashed avocado on toasted bread. On top of it, spread poached or boiled eggs, according to your preference. 

Apple slices with peanut butter. 

In a bowl, toss cooked quinoa and chickpeas in equal proportions. Add finely chopped cucumber, cherry tomatoes, and other green veggies from your refrigerator. 

Carrot sticks. For additional flavor, you may dip sticks in hummus. 

Quick Recipe 

Add oats and chia seeds to the almond milk and refrigerate overnight. 

For greater flavors and effects, add fresh berries on top of the meal. 

Handful of mixed nuts (almonds, walnuts, peanuts, cashews, etc) 

Simmer lentils with veggie broth and turmeric for 20-30 minutes. Add fresh vegetables of your choice, like carrots, onions, garlic, and celery. 

Cucumber slices with a sprinkle of lemon juice and salt. 

Quick Recipe 

Add refrigerated Greek yoghurt to a bowl. Top it with fresh berries (strawberries, blueberries, etc.) and mixed nuts. 

Boiled eggs. You may complement it with seasonal fruits. 

Fill a wheat wrap with grilled veggies of your choice (bell pepper, carrot, broccoli, zucchini) 

For flavors, add soy sauce or hummus. 

Celery sticks with peanut butter. 

Quick Recipe 

Blend the banana and fresh spinach leaves with almond leaves. 

You can also add flaxseeds or chia seeds to the smoothie. 

A mix of roasted pumpkin and melon seeds. 

Grilled chicken with olive oil. Serve with boiled brown rice and salad (carrots or cucumber). 

A fresh orange. You may sprinkle salt for a little added flavor. 

Quick Recipe 

Mix chia seeds in almond milk to the desired consistency. Freeze the mixture overnight. 

Top it with dry fruits and seasonal fruit slices (like kiwi and mangoes) 

A mix of available berries in your refrigerator. 

Lightly toast brown rice in olive or sesame oil. Add green onion, garlic, and spinach leaves. 

Stir the mixture in broth and ripe tomato sauce. Serve hot. 

Coconut yoghurt. Sprinkle a little cinnamon or black cumin powder for flavor. 

Quick Recipe 

Cook oatmeal with almond milk. Top it with fresh banana slices and a few walnuts 

Rice cakes with peanut butter. 

Prepare whole wheat pasta. 

Toss it with olives, tomatoes, broccoli, and red pepper. 

You can adjust seasonings accordingly. 

A handful of dry cranberries and sunflower seeds with dark choco chips. 

Quick Recipe 

Mix chia seeds in coconut milk for the desired consistency. 

Refrigerate the mix overnight and serve with mango toppings. 

Orange slices and soaked walnuts. 

Cook lentils on a low flame. Toss it with sautéed spinach and cherry tomatoes. 

For dressing, use olive oil and lemon juice. 

Kale smoothie. You can also add banana, plums, and ginger to mask kale’s strong taste. 

Quick Recipe 

Blend freshly cut spinach, flaxseeds, and pineapple with almond milk. 

Boiled egg. You can also combine it with berries or tomatoes. 

Toss cooked quinoa in a bowl with seasonal veggies. 

You can add roasted green onions, bell peppers, zucchini, etc., with tahini dressing. 

A handful of unsalted nuts, seeds, and dried cranberries. 

Quick Recipe 

Combine chia seeds and blueberries in coconut milk. Refrigerate overnight. 

Fresh carrot sticks or any seasonal fruit. 

Simmer lentils with veggie broth and turmeric for 20-30 minutes. 

Add fresh vegetables of your choice, like carrots, onions, garlic, and celery. 

Serve with a slice of wholegrain bread. 

A handful of unsalted nut mix. 

Quick Recipe 

Blend fresh spinach leaves and mixed berries in soy or almond milk. 

Garnish it with seasonal fruits and dry nuts. 

Fresh apple slices. Dip in peanut butter if you want. 

Mash chickpea with boiled avocado, green onions, garlic, lemon juice, and other spices. 

Spread the prepared mixture on a wholegrain bread, and spread it with lettuce. 

Fresh pear slices with almond butter dip. 

Quick Recipe 

Blend the banana and fresh spinach leaves with almond leaves. 

You can also add flaxseeds or chia seeds to the smoothie. 

Rice pancakes with peanut butter. 

Toss cooked farro with olives, tomatoes, and lemon juice. 

Serve it with a brown rice bowl. 

Cucumber rolls with hummus dip. 

Quick Recipe 

Layer toasted bread with mashed avocado, sweet potato slices, and red pepper. 

A seasonal fruit like kiwi and soaked nuts. 

Toss stir-fried veggies with boiled buckwheat noodles. 

For a flavorful dressing, you can use lemon-ginger sauce. 

Coconut yoghurt. Garnish it with cranberries. 

Quick Recipe 

Blend banana, spinach, and berries in a small amount of almond milk. 

Top it with dried cranberries. 

Cucumber and carrot sticks with lemon and Himalayan salt. 

Fill a halved bell pepper with a mixture of quinoa, black beans, corn, and spices. 

Softly baked until ready to eat. 

Roasted chickpeas in paprika, garlic powder, and olive oil. 

Quick Recipe 

Mash banana slices with a sprinkle of cinnamon. 

Spread the mix on wholegrain bread toasted with almond butter. 

Berries and walnuts mix. 

Toss roasted tofu with cubes of shredded cabbage, green onion, carrot, and lemon-ginger dressing. 

Spread the filling evenly on lettuce leaves, garnish, and serve. 

Fresh orange slice and a handful of pumpkin seeds. 

Quick Recipe 

Cook millet, blackberries, and spices in coconut milk. 

For additional creaminess, you can also add vegan butter.  

Roasted celery sticks in olive oil and salt. 

Heat black beans with green onion, ginger, garlic, and bell peppers in olive oil. 

Combine it with mashed avocado and tomatoes and spread evenly on the tortilla. 

For flavors, you can also use homemade sauce or mayonnaise.  

Rice pancakes with cashew butter 

Quick Recipe 

In a saucepan, cook quinoa and cinnamon seeds in almond milk. Heat until it achieves the desired consistency. 

Garnish with blueberries and chia seeds. 

Roasted seaweed and avocado slices. 

Grill eggplant and mushroom slices for 2-3 minutes. 

Layer it on wholegrain bread with cheese and lettuce. Grill the sandwich and serve. 

Baked apple slices with a pinch of cinnamon and handfuls of raisins. 

Quick Recipe 

Combine oats, turmeric, cinnamon, and chia seeds in almond milk. Refrigerate it overnight. 

Top up with berries and dry fruits. 

Dates with a handful of pistachios. 

Cook red lentils with green onions, sweet potatoes, and chickpeas in a pot. 

Mash vegetables in broth for the desired consistency. 

Air-fried salted chickpeas. 

Quick Recipe 

Saute sweet potatoes with onion and spinach. Serve it with poached eggs.  

1-2 dates with mango slices. 

Simmer finely chopped sweet potatoes, bell peppers, red onions, and zucchini in olive oil. 

Serve with steamed quinoa with tahini sauce dressing. 

Greek frozen yoghurt with blueberries. 

Quick Recipe 

Blend chia seeds and mint leaves in vanilla yogurt. Refrigerate overnight. 

Top it with berries, mangoes, and other fruit slices. 

Blueberries and peanut butter. 

Toss cooked lentils with cherry tomatoes, arugula, and lemon-olive oil. 

Top it with a ball of burrata cheese and a sprinkle of black pepper and basil. 

Kale chips with dark chocolate. 

Quick Recipe 

Whisk buckwheat flour with beaten eggs, coconut milk, vanilla, olive oil, and maple syrup with a pinch of baking powder. 

Fold blueberries into the batter, and cook pancakes until golden brown. 

Carrot sticks with guacamole dip. 

On a wholegrain bread spread mashed potatoes, layer it with smoked salmon, red onion, lettuce, and lemon juice. 

Add another slice of bread, grill it if required, and serve. 

Greek yoghurt with strawberries.