The Anti-Inflammation Meal Plan


Inflammation might be responsible for more health problems in our country than we realize!  Research is showing cardiovascular disease, metabolic syndrome, hypertension, diabetes, hyperlipidemia, Alzheimer’s, asthma, eczema, (and of course anything ending with the term -itis) and much much more all have one, underlying cause: Inflammation!  Inflammation itself isn’t a bad thing. It’s our bodies natural way to respond to stress or foreign particles. The problem is when this response is chronic, our body gets damaged.

You may wonder what this has to do with children?  These chronic issues are usually the LAST symptom!  Inflammation begins long before disease or death.  And in the case of asthma and eczema, we all know many children are suffering from those while they are young.  In an upcoming PBS special, Brenda Watson makes the connection between our diet, our digestive system, and inflammation.  I found it super enlightening as of course, I’ve always believed our diet has the biggest impact on our health.

So, what foods contribute to inflammation?

  • SUGAR!
  • Saturated fats like those found in poorly fed animals
  • Trans fats (like those found in foods like margarine and shortening)
  • Eating a diet high in omega-6 and low in omega-3 is associated with increasing levels of cytokines — proteins released from cells that trigger inflammation (source)
  • Processed foods
  • Refined grains!  With no fiber or Vitamin B, it’s hard to fight inflammation.

What foods will help heal inflammation?  Dr. Weil has a good list.

  • Fruits
  • Vegetables
  • Fish for the Omega 3’s
  • Seeds
  • Nuts
  • Herbs and Spices
  • Beans

Whether you decide controlling inflammation is the way to better health, or not, you would have to agree, that decreasing the foods that we believe contribute to the problem, and increasing the healing foods, is definitely a good thing!

So, with those in mind, here is this weeks meal plan (more fish than I normally put on the meal plan, but a new resolve to eat more of it!)

MondayStrawberry Banana Steel Cut oatsHummus and chicken wraps (3/4 way down on page)Apple ChipsSalmon, sweet potatoes and green beans
TuesdaySalmon Frittata (seen at bottom) with leftover SalmonFruity RiceCitrus Salad with Greek Yogurt (w/out the sugar)Asian Vegetable Salad and Grilled Chicken
WednesdayCheesy Spinach BitesGreen Salad

with hard

boiled eggs,



croutons and

Trail Mix: Almonds, shredded coconut and dried apples.Greek Stuffed Tomatoes with rice filling
ThursdayStrawberry and spinach smoothie with OJTuna salad on Rice crackers with sliced applesCottage cheese and salsa on whole grain crackersTuscan White Bean Stew
FridaySteel cut oats with blackberries and cinnamonVeggie wraps

(whole wheat

tortilla with

avocado and

Cashews and raisinsRosemary Chicken with roasted Vegetables (second recipe)

Don’t forget, you can print this meal plan from the archives page!

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *


Hi Amy- this is definitely food for thought! (no pun intended… I swear!)

I’ve been a firm believer for some time that there should be no leeway in a child’s diet- if we think its bad for us, why should we give it to our kids?

I think that a healthy diet such as the one describe here, and staying away from processed foods is without a doubt the BEST way to keep children fit, healthy, smart and happy.

Thanks again for the informative post Amy!

Fighting inflammation is definitely a factor for good health. We use tons of garlic and ginger. My wife’s 70-something father is a farmer and drinks ginger tea every morning.

So you know children that actually eat this. Stuffed tomatoes! ?
Strawberries and spinach smoothy for a kids breakfast. Wow!they wont love that. Not only are they in need of this diet, but wont try this. Its yucky. What is there that real children will enjoy?!

I recently been diagnosed with sweet syndrome and looking for an anti-inflammatory diet. I am confused as some sites say no eggs and others have eggs. Also some say no nightshade veggies, while your recipes look good they still include these. Not sure what to eat

Hi June, thanks for reaching out. I’m not familiar with the details of your diagnosis so I can’t comment on that specifically. But we believe that a balanced diet of minimally processed foods and plenty of fruit and vegetables is the best way to support your overall health. From our perspective, eggs and nightshade veggies are part of a nutritious diet. But if you have questions about specific ingredients, please do take them to your doctor.

I would say sugar and processed foods make 80% of inflammatory foods. I changed my diet in last few years, trying to consume more fresh vegetables and fruits, also I made green tea my number 1 drink to help me add more antioxidants in my body.