21-Day Anti-inflammatory Meal Plan
1 With Recipes & Shopping Lists
Disclaimer
Copyright 2022 by Goodness Lover Pty Ltd – All rights reserved.
This book contains information that is not designed to take the place of, substitute, or replace any form and method of professional or medical advice and treatment or medicine. All content is the author’s opinion and is not intended to diagnose and remedy.
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21-Day Anti-inflammatory Meal Plan
2 With Recipes & Shopping Lists
Contents
Meal Plan………………………………………………………………… 5
Week 1………………………………………………………………….. 5
Week 2…………………………………………………………………. 5
Week 3…………………………………………………………………. 6
Shopping List……………………………………………………………7
Pantry Staples………………………………………………………..7
Week 1………………………………………………………………….. 8
Week 2…………………………………………………………………. 9
Week 3………………………………………………………………… 10
Breakfast Recipes…………………………………………………….. 11
Mains Recipes…………………………………………………………24
21-Day Anti-inflammatory Meal Plan
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21 Day Anti-Inflammatory
Meal Plan
🛒
With Recipes & Shopping Lists
21-Day Anti-inflammatory Meal Plan
4 With Recipes & Shopping Lists
WEEK 1
WEDNESDAY
THURSDAY
SATURDAY
TUESDAY
MONDAY
SUNDAY
FRIDAY
BREAKFAST
Ultra-
Ultra-Green Berry Tofu Tofu Green Berry Bircher Homemade Smoothie Bircher Yogurt Yogurt Smoothie Muesli Baked Beans Bowl Muesli Bowl Bowl Bowl Lentil &
Asian Butternut
LUNCH
Tuscan Farro & Quinoa Coleslaw Squash & Plant-based Vegetarian Vegetable Mushroom Salad with with Peanut Rosemary Onigirazu Pad Thai Stew Risotto Roast Butter Sauce Soup
Vegetables Butternut Lentil & Asian DINNER
Tuscan Farro & Plant-
Squash & Quinoa Salad Vegetarian Coleslaw Vegetable Mushroom based Rosemary with Roast Pad Thai with Peanut Stew Risotto Onigirazu Soup Vegetables Butter Sauce WEEK 2
WEDNESDAY
THURSDAY
SATURDAY
TUESDAY
MONDAY
SUNDAY
FRIDAY
BREAKFAST
Cashew Cashew Pancake Steel Cut Cream Steel Cut Mango Cream Stack with Mango Chia
Oatmeal Cheese Toast Oatmeal Chia Cheese Toast Plant-based Pudding
Porridge with Avocado Porridge Pudding with Avocado Cream and & Cranberries & Cranberries Fresh Berries Wholegrain Wholegrain Sandwiches Roasted Sandwiches Red Lentil
LUNCH
with Eggplant Smokey Lentil & Crispy Tofu with & Sweet
Homemade with Quinoa Jackfruit Eggplant & Red Rice Homemade Potato
Hummus, Salad & Pine Tacos Lasagne Salad Hummus, Curry
Avocado & nuts Avocado &
Tomato Tomato Roasted
Crispy DINNER
Red Lentil Eggplant Smokey Lentil & Cream of Cream of Tofu &
& Sweet with Quinoa Jackfruit Eggplant Broccoli Broccoli Red Rice Potato Curry Salad & Tacos Lasagne Soup Soup Salad Pine nuts
21-Day Anti-inflammatory Meal Plan
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WEEK 3
WEDNESDAY
THURSDAY
SATURDAY
TUESDAY
MONDAY
SUNDAY
FRIDAY
BREAKFAST
Cherry Cherry Sweet Summer Summer Easy Tofu Hazelnut Easy Tofu Hazelnut Buckwheat Bircher Bircher Scramble Millet Scramble Millet & Oat Muesli Muesli Porridge Porridge Omelette Green Pea Quinoa Rigatoni Butterbean-
& Mint Butternut Tofu and with LUNCH
Cauliflower stuffed Mexican-
Falafel with Squash Spinach- Creamy and Potato Sweet style Black Baked Sweet Salad with stuffed Avocado Curry Potato with Beans Potatoes & Avocado & Pancakes Basil Avocado Garden Salad Pomegranate Sauce Green Pea Quinoa
Butterbean- Rigatoni & Mint Butternut Tofu and Mexican-
DINNER
stuffed with Cauliflower Falafel with Squash Spinach- style Sweet Creamy & Potato Baked Sweet Salad with stuffed Black Potato with Avocado Curry Potatoes & Avocado & Pancakes Beans Avocado Basil Sauce Garden Salad Pomegranate
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SHOPPING LIST
Pantry Staples:
Dried Fruit: Cinnamon sticks Sweeteners: Tomato paste/
Curry powder passata Dried cranberries Pure maple syrup Bay leaves Tamari sauce Medjool dates Erythritol or other natural sweetener Tamarind paste Goji berries
of choice Tahini Desiccated Grains/legumes:
coconut Organic honey Apple cider Rolled oats
Erythritol icing vinegar Steel cut oats sugar (or other Dried herbs & Balsamic vinegar Oat flour natural sweetener spices: Red wine vinegar Borlotti beans of choice) Ground cinnamon Coconut aminos Quinoa
Allspice Miscellaneous: Miso paste Cannellini beans
Dried thyme Spirulina powder Vegetable stock Brown lentils
Fresh/minced/ Organic, sugar- Diced tomatoes dried ginger Butter beans B
free granola Dried oregano Black beans Nuts/seeds: Nutritional yeast Red chili flakes Farro flakes Chia seeds Ground chili Short or medium- Nori seaweed Flaxseeds grain brown rice sheets
Ground cumin Pumpkin seeds Chickpeas Udon noodles Paprika Walnuts Red lentils Vanilla extract Sweet paprika Sunflower seeds Red rice Cream of tartar Smoked paprika Hemp seeds Millet Dark chocolate Onion powder Almonds Buckwheat (optional) Yellow mustard Slivered almonds seeds 8 oz rigatoni
pasta (or pasta Oils/sauces/ Raw cashews Ground coriander of choice) vinegars: Hazelnuts Ground turmeric Plain wholemeal Extra virgin Pine nuts Pinch cloves flour olive oil Pistachios Cardamom Corn flour Sesame oil Unsalted peanut Coconut oil butter 21-Day Anti-inflammatory Meal Plan
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SHOPPING LIST
Week 1:
Vegetables: Fruit:
1 bunch kale 1 green apple
3 cups spinach 1 red apple
Extra leafy greens 1 banana
of choice Frozen mango
3 brown/yellow onions 1 kiwi
2 red onions 1 punnet of blueberries Bunch shallots/ 1 punnet of strawberries green onion
3-4 lemons
1 bulb garlic
Fresh or frozen raspberries 2 cups shredded cabbage,
white and purple
Fresh herbs:
5 carrots
1 red bell pepper Cilantro
1 yellow bell pepper Parsley
1 large butternut squash Basil
Bunch celery Mint
2 golden sweet potatoes Rosemary
1 large white potato
Grains/legumes:
8 oz mushrooms
1 avocado 7 oz organic silken tofu 1 cucumber 3 ½ oz firm tofu
Green beans
Bean sprouts Plant-based “Dairy”:
Plant-based milk of choice Plant-based yogurt
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SHOPPING LIST
Week 2:
Vegetables: Fruit:
2-3 red onions Blueberries
1 white onion Blackberries
2 yellow onions 2 fresh mangos
1 red onion 2-3 lemons
1 bulb garlic 16 oz (2 cups) jackfruit 2 medium sweet (canned)
potatoes
1 white potato Fresh herbs:
3 eggplants Mint
Lettuce Chives
2 avocados Parsley
Bunch shallots/ Basil
green onions
Cilantro
2 tomatoes
1 jalapeno (optional) Grains/legumes:
Red cabbage
8 oz firm tofu
2 red bell peppers
Whole-grain sliced bread Green bell pepper
Corn tacos
2 carrots
2 stalks celery Plant-based “Dairy”:
2 heads broccoli
Plant-based milk of choice Plant-based butter
1 cup coconut milk
(optional)
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SHOPPING LIST
Week 3:
Vegetables: Fruit:
4 yellow onions Cherries
3 shallots/green onions 1 pink lady apple 1 red onion 3 bananas
Head of garlic Fresh strawberries (14 garlic cloves) Fresh raspberries Spinach Fresh blueberries Rocket Grapes
Collard greens, kale 1 yellow nectarine and/or mango or silverbeet
2 lemons
Broccoli
Pomegranate
2 carrots
Unsweetened pineapple juice Cauliflower (16 oz)
Unsweetened apple sauce Potatoes (12 oz)
3 golden sweet
potatoes Fresh herbs:
1 tomato Cilantro
Green peas Mint
Beetroot Basil and/or chives Butternut squash
Alfalfa sprouts Grains/legumes:
1 red bell pepper 16 oz firm tofu
1 celery stick
3 avocados Plant-based “Dairy”: Plant-based milk of choice Plant-based butter Coconut yogurt
Coconut milk
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Anti-Inflammatory
Breakfast Recipes
🥝
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Ultra-Green Smoothie Bowl
Green smoothies are the best way to load up on nutrients. Spirulina is a nutrient-dense lake algae that is easily absorbed by the body. It is rich in antioxidants and is composed of 60% protein. It is high in gamma-linoleic acid (which converts into omega-6) as well as ALA, EPA and DHA omega-3 fatty acids. Spirulina is also abundant in vitamins and minerals including potassium, calcium, chromium, copper, iron, magnesium and iodine.
Ingredients: Method:
🥝 ½ cup kale, washed 1. Combine all smoothie ingredients 🥝 ½ green apple in a food processor and blend until 🥝 ½ frozen banana well combined.
🥝 ¾ cup frozen mango 2. Pour into a bowl and decorate with 🥝 ½ – 1 tsp spirulina powder toppings. Serve immediately.
🥝 1 bunch cilantro, roots included
🥝 ½ kiwi
🥝 1 medjool date
🥝 2 cups plant-based milk of choice
For toppings:
🥝 ½ cup fresh blueberries
🥝 ½ green apple, sliced thinly
🥝 Fresh mint leaves
🥝 Lime, sliced
🥝 ½ kiwi
🥝 Desiccated coconut
🥝 Chia seeds
🥝 Banana, sliced
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🍽 SERVES 1.
Berry Bircher Muesli
Bircher Muesli is a tremendously quick, easy and healthy breakfast but it also makes a great snack or even dessert. It’s also a raw dish as no cooking is required. Oats are a great form of soluble fiber which helps to slow digestion and stabilize blood sugar. They’re also very low in glycemic load and are a great source of B vitamins and antioxidants.
Ingredients: Method:
🥝 ¾ cup gluten free oats 1. In a bowl, stir together the oats, grated 🥝 ½ apple, grated apple, milk, yogurt, maple syrup, 🥝 ½ cup plant-based milk pumpkin seeds, cinnamon and salt.
🥝 ¼ cup plant-based yogurt 2. Place in the fridge overnight.
🥝 1 tbsp maple syrup 3. In the morning, garnish with the 🥝 1 tbsp pumpkin seeds toppings and add a little more milk if 🥝 ½ tsp ground cinnamon desired.
🥝 ¼ tsp sea salt
For toppings:
🥝 Strawberries, sliced
🥝 Blueberries
🥝 Fresh mint leaves
🥝 Walnuts
🥝 Pumpkin seeds
🥝 Sunflower seeds
🥝 Chia seeds
🥝 Hemp seeds
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🍽 SERVES 1.
Tofu Yogurt Bowl
This tofu ‘yogurt’ makes a great and functional yogurt replacement. Tofu offers numerous health benefits. It is rich in plant-based protein and is an excellent source of iron and calcium. Soy-based foods like tofu also boasts isoflavones and omega 3s, which may help lower inflammation in the body.
Ingredients: For toppings:
🥝 7 oz organic silken tofu 🥝 1 tbsp dried goji berries 🥝 1 ½ tbsp lemon juice 🥝 Handful of blueberries 🥝 1 ½ tbsp erythritol or other 🥝 Handful of almonds natural sweetener of choice 🥝 2 tbsp chia seeds 🥝 ½ tbsp plant-based milk 🥝 Gluten-free granola 🥝 2 raspberries for color (optional)
Method:
1. Combine the yogurt ingredients in a food processor and blend.
2. Pour into a bowl and place in the refrigerator to cool and set for at least 1 hour.
3. When ready to serve, decorate with toppings and enjoy.
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🍽 SERVES 1.
Steel Cut Oatmeal Porridge
Oats are among the most digestible of the wholegrains and are a great source of beta-glucagon (soluble fiber) which forms a gel in the intestines, slowing digestion and stabilizing blood sugar. Oats are very low in glycemic load and are a source of unique antioxidants and vitamin E-like compounds. Steel-cut oats are less processed than supermarket rolled oats, which have been partially cooked to reduce phytate content.
As such, steel cut oats groats are best soaked overnight before use.
Ingredients:
🥝 1 cup water
🥝 1/3 cup plant-based milk of choice
🥝 1 tsp plant-based butter
🥝 1/3 cup gluten-free steel-cut oats
🥝 ¼ tsp salt
🥝 1 cinnamon stick
Toppings:
🥝 Handful of blueberries & blackberries
🥝 Slivered almonds
🥝 Mint leaves
Method:
1. Bring water, plant-based milk, cinnamon stick, and salt to a boil in a medium saucepan.
2. Stir in the oats and return to a boil.
3. Reduce heat, partially cover and cook until mixture is thick and oats are tender, about 25 minutes.
4. Discard cinnamon stick and serve with berries, slivered almonds and mint leaves.
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🍽 SERVES 1.
Cherry Hazelnut Millet
Porridge
Though technically a seed,
millet offers similar health
benefits to other grains. It
is rich in dietary fiber, both
soluble and insoluble. The
insoluble fiber in millet is a
prebiotic which supports
the good bacteria in your
gut and helps to combat Toppings:
inflammation. It is also rich 🥝 Fresh cherries
in minerals like calcium, 🥝 Handful of roasted hazelnuts copper, iron, magnesium, 🥝 Handful of slivered almonds phosphorus, potassium, 🥝 Dark chocolate shavings (optional) and selenium as well as
essential vitamins like folate Method:
and other B vitamins.
1. In a coffee grinder or blender, pulse millet until it is roughly half grain, half flour Ingredients: consistency.
2. Heat a small pan over medium-low heat.
🥝 ½ cup uncooked millet Add the butter and melt. Stir in the millet 🥝 1 cup plant-based milk and lightly toast for 3-4 minutes.
(plus extra if needed) 3. Add the milk and water. Bring to a boil, 🥝 1 tsp plant-based butter reduce to a simmer, cover, and cook for 🥝 ½ cup water 15-20 minutes until the millet is soft. Stir the 🥝 Pinch of salt porridge occasionally to check consistency and add more milk if needed.
🥝 1 cinnamon stick 4. Serve in a bowl and decorate with cherries, roasted hazelnuts, almonds and dark 🍽
chocolate shavings.
21-Day Anti-inflammatory Meal Plan
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Mango Chia Pudding
This chia pudding is a wonderfully delicious breakfast dish that’s full of omega-3
fatty acids and protein and tastes like dessert! Omega-3 fatty acids play a vital role in many aspects of health, especially brain function and heart health. Apart from lowering heart disease risk, omega-3s are very effective in reducing inflammation and supporting digestive function, reducing blood pressure and even helping to prevent and treat depression.
Ingredients: Method:
🥝 1 fresh mango, peeled and 1. Add the mango to a food processor and diced (and seed removed) blend until it becomes a puree.
🥝 3 tbsp chia seeds 2. Add the mango, chia seeds, plant-based 🥝 1 cup plant-based milk milk, maple syrup and vanilla extract to a mixing bowl and whisk together.
🥝 2 tbsp maple syrup 3. Pour the mixture into a serving glass and 🥝 ½ tsp vanilla extract then place the mixture into the fridge for 🥝 Handful of fresh blueberries half an hour to set.
4. Serve with a handful of blueberries.
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🍽 SERVES 1.
Pancake Stack with Plant-
based Cream & Fresh Berries
Crepes for breakfast is definitely a good reason to get out of bed for! These crepes are gluten-free, dairy-free and sugar free, only using 1 tablespoon of maple syrup to sweeten the batter. The cream is made using aquafaba (chickpea juice) and cream of tartar which helps to give it the right consistency. Enjoy with fresh berries or any other fruit of choice.
Method:
1. Place all batter ingredients into a food processor and blend until a smooth consistency. Let the batter rest a few minutes, then blend again. Repeat two more times.
This will ensure a smooth batter and allow the flaxseeds to bind better.
2. Warm up a medium-sized fry pan on medium-high heat.
Remove from heat and place the oil or butter in the pan, spreading around evenly. Pour about 1/5 of the batter onto For batter: the pan and quickly slightly tip it in different directions to spread the batter into a thin circle.
🥝 1 cup gluten-free quick oats 3. Cook until the edges are golden and lifts up easily with 🥝 1 ½ cups plant-based milk a spatula. Flip and cook the other side for a few more 🥝 ½ tbsp ground flaxseeds minutes until golden. Remove and transfer onto a plate 🥝 Plant-based butter or oil and repeat with the remaining batter, adding a bit more oil in between each crepe. The longer you leave the batter for cooking
🥝 1 tbsp maple syrup
standing, the thicker it will get. To thin out the batter, 🥝 1/8 tsp salt
simply add more milk and blend quickly once again.
4. To make the cream, drain the liquid from a can of chickpeas into a large bowl. You should have about ½
For the cream: cup of liquid. Add the cream of tartar. With a hand mixer, 🥝 ½ cup aquafaba (liquid
start mixing on medium speed. Once it gets a little foamy, increase the speed to high and beat for about 3-4
from 1 can of chickpeas)
🥝 1/8 tsp cream of tartar
minutes, until stiff peaks form. Add the powdered sugar and vanilla and continue to beat about 1 more minute, 🥝 ½–3/4 cup monk fruit until fluffy and smooth.
icing sugar 5. To assemble the stack, layer the cream and berries 🥝 1 tsp vanilla extract between the crepes and enjoy.
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🍽 MAKES 5 CREPES.
Easy Tofu Scramble
Packed full of nutrients, this Easy Tofu Scramble is a healthy and delicious breakfast recipe. Turmeric contains a phytochemical ‘curcumin’ that is responsible in part for its yellow color. Curcumin is the subject of much research as it is active against cancer, Alzheimer’s disease and diabetes. Curcumin is a natural anti-inflammatory, which may alleviate arthritis symptoms and has been used topically to treat acne. It may also serve as an antidepressant due to its anti-inflammatory effects and its ability to increase serotonin and dopamine, your feel-good hormones.
Ingredients:
🥝 1 carrot, diced
🥝 ½ small yellow onion
🥝 1 tsp minced garlic
🥝 8 oz firm tofu
🥝 1 tbsp nutritional yeast
🥝 1 tsp curry powder
🥝 ½ tsp ground turmeric
🥝 Salt and black pepper, to taste
🥝 ½ cup spinach
Method:
1. Add a little oil to a medium-sized fry pan to prevent sticking. Sauté the onion, garlic and carrot over medium heat until the onion is soft and lightly brown.
2. Drain the tofu, then add it to the pan, breaking it up with a spatula. Add the spices, salt and pepper.
3. Continue to cook, stirring occasionally, until the tofu is hot. Add a bit of water to prevent sticking if needed. Add the nutritional yeast and stir to combine, followed by the spinach until it wilts.
4. Serve with sourdough toast, sliced avocado and lemon.
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🍽 SERVES 1.
Homemade Baked Beans
Tinned baked beans are a staple in most pantries in the Western world. But the amount of sugar and preservatives that are added will send your blood sugar levels skyrocketing! Homemade baked beans are a delicious alternative which are simple and quick to make. Borlotti beans are high in protein, fiber, B vitamins such as folate as well as minerals such as iron, zinc and potassium.
Ingredients:
🥝 1 tbsp olive oil 🥝 1 tbsp tamari
🥝 ½ onion, finely diced 🥝 14 oz (400g) borlotti beans 🥝 2 garlic cloves, minced 🥝 ½ cup passata
🥝 1 tbsp tomato paste 🥝 1–2 tbsp fresh herbs (basil or parsley), 🥝 ½ tsp smoked paprika chopped roughly
🥝 ½ tsp dried thyme 🥝 Pinch of salt, to taste 🥝 ½ tbsp honey 🥝 Black pepper, to taste Method:
1. Heat the oil in a saucepan and add the onion and garlic. Cook over medium heat until soft and translucent.
2. Add the tomato puree, smoked paprika, thyme, honey and tamari and cook for 2 more minutes.
3. Add the beans and passata, and simmer for at least 5 minutes, until the sauce has thickened slightly. Add the fresh herbs and mix to combine.
4. Season with salt and pepper to taste and serve warm with toast.
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🍽 SERVES 1.
Summer Bircher Muesli
With its combination of nuts, oats and fruit, this tasty breakfast will keep you energized until lunchtime. Oats are a great form of soluble fiber which helps to slow digestion and stabilize blood sugar. They’re also very low in glycemic load and are a great source of B vitamins and antioxidants. This bircher muesli will keep well, chilled, for up to 3
days. Simply add the almonds and fruit just before serving.
Ingredients:
🥝 1 ¼ cups rolled oats
(gluten-free if required)
🥝 2 ½ cups unsweetened
pineapple juice
🥝 1 tbsp honey
🥝 1 pink lady apple, grated
🥝 1 banana, sliced
🥝 ½ cup fresh strawberries, chopped
🥝 ½ cup fresh raspberries/
blueberries
🥝 Handful of grapes, sliced in half
🥝 1 yellow nectarine and/or mango,
cut in segments
🥝 1–2 tbsp flaked almonds
Method: