Meal Plans · 7 min read
A Seven-Day Anti-Inflammatory Meal Plan
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Simple, real-food meals built around colour, protein and fibre — no counting, no exotic ingredients.
This plan is not a diet. It is a week of meals designed to steady blood sugar, feed your gut and lower the low-grade inflammation that leaves so many women puffy, achy and foggy.
The three rules
Get these right and the details matter far less than you think.
- ✦Protein at every meal — roughly a palm-sized portion.
- ✦Two colours of plants on every plate.
- ✦Something fermented or fibre-rich each day for your gut.
The week
- ✦Monday — Greek yogurt with berries and walnuts; lentil and vegetable soup; salmon with roasted broccoli.
- ✦Tuesday — Vegetable omelette; big salad with chickpeas and olive oil; chicken and root vegetable traybake.
- ✦Wednesday — Overnight oats with chia and cinnamon; leftover traybake; turkey chilli with avocado.
- ✦Thursday — Smoothie with spinach, berries and protein; tuna salad on greens; stir-fried tofu with brown rice.
- ✦Friday — Eggs and sautéed greens; leftover chilli; baked cod with lemon and quinoa.
- ✦Saturday — Yogurt bowl; soup and sourdough; slow-cooked beef with vegetables.
- ✦Sunday — Vegetable frittata; leftovers; roast chicken with plenty of colour.
Prep once, eat all week
On one afternoon, roast two trays of vegetables, cook a pot of grains, hard-boil six eggs and wash your greens. Assembly is what keeps a plan alive on a Wednesday night.
Consistency beats perfection. A good-enough plate, most days, is what changes how you feel.
This content is for educational purposes only and is not medical advice, diagnosis or treatment. Always consult your physician before making changes to your health routine.
