21 Day Anti-Inflammatory Diet | Free 21 Day Meal Plan To Avoid Inflammation PDF

We buy beautiful clothes, do expensive makeup, and get luxurious treatments, yet nothing helps when our body is not in good shape…

Belly fat, saggy skin, double chin… 21 Day Anti-Inflammatory Diet is here to help you fit in your favorite clothes and flaunt with confidence without worrying about body inflammations.

How? Let’s start from the start.

Life is getting rapid fast hitherto we find no time to prepare a hale and hearty meal, eat healthy, sleep properly, and work out… well, that’s a no-no and continuous sitting jobs be half the dancer. L

Keto diet, Egg diet, and other fad diets, though, let us lose swift weight, but in some days, you again see your meat coming back…

Experts suggest that changing your lifestyle is the key to health success. This all is possible with 21 Day Anti-Inflammatory Diet.

What is Anti-Inflammatory Weight Loss Diet?

It solves all your problems causing belly fat, puffy face, swollen limbs, and saggy dermis. This 21 day anti-inflammatory diet meal plan is more like a disease prevention strategy than just a diet plan.

This diet helps you take care of your body from chronic diseases through lifestyle changes and food items rather than depending upon medicines.

In a nutshell, 21 day anti-inflammatory weight loss diet is to help diminish body swellings in the future, lose fat, maintain a healthy weight, and reduce pain caused by inflammation afterward.

Easy Anti-Inflammatory Diet for Beginners Guide to Lose Weight

Before we start with our 21 Day Anti-Inflammatory Diet Sample plan (you will be able to download it in PDF form), you must know how this plan will work for weight loss and how you can avoid the inflammation triggers.

Our body has a proper immune system, designed to fight diseases, ailments, and infections naturally. It means our body recognizes healthy and unhealthy foods very well.

The immune system gets activated whenever something foreign enters the body, for instance, invading microbes, plant pollens, or chemicals.

The activation of the immune system can cause intermittent bouts of inflammation intended to threaten invaders and protect our health and go away once immune cells fight the invader.

However, sometimes, as a result of some infections, the inflammation stays even when there is no invader. During this, the immune system starts to attack its cells.

So, what 21 Day Anti-Inflammatory Diet do is, fight such chronic inflammations in a natural way. By doing so, anti-inflammatory meal plans help you fight symptoms, triggers, and aches related to:

• Cardiovas­cular diseases
• Type 2 diabetes
• Cancer
• Asthma
• Arthritis
• Psoriasis

Let’s discuss the meal plan and pdf diet plan in detail in the lines coming ahead:

Anti-Inflammatory Diet Plan to Lose Weight

Anti-inflammatory diets can vary from one person to another based on their weight, weight loss goal, inflammation symptoms, and choice.

Therefore, anti-inflammatory diet plan samples are available for different durations, such as two weeks, three weeks, or one month.

You can follow according to the epitome and symptoms of inflammations.

• 30-day anti-inflammatory diet
• 21-day anti-inflammatory diet
• 14-day anti-inflammatory diet

During this, all you have to do is focus on what you eat and how you eat it. According to research published by Harvard education, a list of doctors and researchers suggested that

Moreover, remember that once you have successfully followed the ant-inflammatory diet, that doesn’t mean going back to eating inflammation-caused foods. But, you will have to keep focusing on the diet in the long run.

21 Day Anti-Inflammatory Diet Meal Plan

Here we will discuss the list of anti-inflammatory foods you should eat and a number of Inflammatory Foods you should avoid while preparing your everyday meals:

Anti-Inflammatory Foods To Add to Diet:

These foods don’t cause any swelling in your immune system but keep it relaxed, causing no swelling between the tissues.

1. Vitamin C-Enriched Foods:

CRP is a protein made by the liver that can lead to inflammation, while foods rich in vitamin C can decline this formation.

Citrus fruits are the best foods to produce vitamin C in your body, and you should ensure to add a section of citrus to your diet list.

For instance, naval orange does not just have rich amounts of vitamin C but a punch of antioxidants too to make you feel filled for a long time.

2. Leafy Greens:

Antioxidants help in reducing inflammation in your body, and leafy vegetables make the best option in this regard. No medicine can help you get such a significant dose of antioxidants as greens.

So try to add vegetables like kale, spinach, collards, Swiss chard, bell peppers, broccoli, and dark leafy greens to your 21 day anti-inflammatory diet and sock into vitamin A to fight free radicals causing swelling.

3. Fruits:

As you are going all-natural so fruits cannot be kept away. Add fruits like berries (strawberries, blueberries, raspberries, and blackberries), avocados, peppers, mushrooms, grapes, and tomatoes to your daily meals.

Experts suggest you must have a serving of fruit daily when fighting against free radicals, swollen tissues and glands, and other microbes causing immunity disorders.  

4. Nuts and Seeds:

All the seeds and nuts you can find should be added to your meals at least once a day to reduce the levels of inflammation and cure chronic pain caused by swelling.

Chia seeds, flax seeds, almonds, cashews, pecans, and walnuts are perfect to place on the diet sheet. Oil made of seeds and nuts is also an option, such as coconut or olive oil.

These are to increase the number of healthy fats in the body. Chia and flax seeds are rich in omega 3, which is excellent for fighting inflammation.

5. Whole Grains:

You should add food items like brown rice mixed with chicken as these make a perfect anti-inflammatory diet plan to lose weight.

Along with this, whole meat bread, quinoa, and steel-cut oats are also complete grains to reduce swelling in your body.

6. Fatty Fish:

Last but never least, you need omega 3 and fatty acids to reduce the levels and other impacts of swelling in your body.

You can consume salmon. It will help you reduce inflammation and also cardiovascular diseases.

Inflammatory Foods Not to Add to Diet:

Processed foods are those which cause inflammation in your body. Therefore you got to avoid:

1. Processed foods
2. Processed Meats
3. Saturated fats
4. Refined carbohydrates
5. Red meat
6. Energy drinks
7. Sugar-sweetened drinks

How to prepare your anti-inflammatory diet plan to lose weight and maintain good weight? Find in the lines coming ahead. We have added 21 days meal plan:

14-Day Anti-Inflammatory Diet Sample

Here you go with a 1 to 21 day meal plan based on an anti-inflammatory diet:

The first week = 1 – 7 days

Day 1:

Breakfast: 

• Oatmeal topped with cherries
• Coconut flakes

Snacks:

• Cashews roasted at home

Lunch:

• Pumpkin soup
• 1 whole wheat bread
• Mixed raw greens

Dinner:

• Potato curry
• Eggs

Day 2:

Breakfast:

• Oatmeal porridge
• Handful of flaxseeds

Lunch:

• Beans (white)
• Tuna in water salad

Brunch:

• 1 carrot
• 2 celery sticks
• Nuts dip

Dinner:

• Broccoli
• Grilled-chicken

Day 3:

Breakfast:

• Scrambled eggs
• Whole wheat toast
• Fresh Avocado flesh (make sure it is not brown)

Lunch:

• Kale Salad
• Chicken quinoa salad

Brunch:

• Kefir mixed with raspberries

Dinner:

• Sheet-Pan Mediterranean Chicken
• Brussels Sprouts
• Gnocchi

Day 4:

Breakfast:

• Protein mocha drink
• 5 almonds

Lunch:

• Avocado salad
• Hot chocolate

Brunch:

• Dried walnuts

Dinner:

• Lemon chicken
• Potatoes
• Kale

Day 5:

Breakfast:

• Smoothie or shake
• One toast

Lunch:

• Hummus
• Greek salad

Brunch:

• Greek yogurt
• A handful of chia seeds
• Blueberries 

Dinner:

• Baked Eggs
• Tomato Sauce
• Kale
• A slice of whole-wheat baguette

Day 6:

Breakfast:

• Gingerbread toast made with oatmeal

Lunch:

• Slow-cooked turkey

Brunch:

• Dry peanuts

Dinner:

• Chicken lemon soup with kale

Day 7:

Breakfast:

• Fruit smoothie

Lunch:

• Henton’s potato salad

Brunch:

• 1 avocado

Dinner:

• Chickpea curry

The Second week = 8 – 14 days

Day 8:

Breakfast:

• Oatmeal
• Cherries
• Coconut Shaving

Lunch:

• Tuna salad
• Beans (green)

Dinner:

• Grilled salmon

Snacks:

• Roasted nuts

Day 9:

Breakfast:

• Oatmeal porridge
• A handful of flax seeds

Lunch:

• Green salad (mix)
• Pumpkin soup

Brunch:

• One raw tomato

Dinner:

• Grilled Chicken

Day 10:

Breakfast:

• Scrambled eggs
• Avocado toast

Lunch:

• Salad (chicken and green mix)

Brunch:

• Smoothie

Dinner:

• Kefir or low-fat Greek yogurt
• A handful of chia seeds

Day 11:

Breakfast:

• Fruit smoothie

Lunch:

• Protein Shake

Brunch:

• Toast 3

Dinner:

• Tuna salad
• Chicken puree

Day 12:

Breakfast:

• Fruit smoothie

Lunch:

• Protein Shake

Brunch:

• Toast 3

Dinner:

• Tuna salad
• Chicken puree

Day 13:

Breakfast:

• Toast
• Scrambled eggs

Lunch:

• Smoothie

Brunch:

• 1 coffee in chocolate

Dinner:

• Lemon chicken with spinach

Day 14:

Breakfast:

• One tea
• One toast
• One egg boiled

Lunch:

• Coffee

Brunch:

• Fruit Shake

Dinner:

• Tuna soup

21 Day Anti-Inflammatory Diet PDF/Printable

As you have seen in the 2 weeks plan above, here we are adding another week to make it a 21 days anti-inflammatory egg diet plan. Check in the lines given below:

The third week = 15 – 21 days

Day 15:

Breakfast:

• Mocha berry

Lunch:

• Greek salad

Brunch:

• 1 pear sliced

Dinner:

• Henton’s potato salad

Day 16:

Breakfast:

• Egg salad
• Avocado spread
• Toast

Lunch:

• Unsalted roasted almonds (dry)

Brunch:

• Mix green salad in a cup

Dinner:

• Grilled-chicken

Day 17:

Breakfast:

• Oatmeal cereal

Lunch:

• One plate of green salad

Brunch:

• One citrus

Dinner:

• Lemon and chicken puree

Day 18:

Breakfast:

• Coconut flour pancakes

Lunch:

• Chili and garlic cauliflower risotto

Brunch:

• One chocolate (small)

Dinner:

• Soup (tuna)

Day 19:

Breakfast:

• Raspberry smoothie

Lunch:

• 1 large pear

Brunch:

• Kimchi

Dinner:

• Vegan chickpea curry

Day 20:

Breakfast:

• Raspberry-Kefir Power Smoothie

Lunch:

• Bean and veggie salad

Brunch:

• 1 medium orange

Dinner:

• Nuts and seeds smoothie

Day 21:

Breakfast:

• One bowl kefir
• 1 toast

Lunch:

• Bean and veggie salad

Brunch:

• 1 salad mix greens

Dinner:

• Grilled tuna

You can

Before ending this 21 day anti-inflammatory diet plan pdf, we would like to inform you that you can make changes between brunch meals and switch them to other days based on your preferences.

To download this complete 21 days anti-inflammatory diet plan in PDF form for free , click the button PDF button given below. (You can take prints using a printer):

Bottom Line

Here is our discussion on 21 day anti-inflammatory diet ends. We have added a complete pdf for 14-day anti-inflammatory diet plan and 21 day anti-inflammatory diet pdf.

Download and start eating healthy today. You don’t need to do any special workout. Just a 10-minute walk around the neighborhood is good to go.

Also, make sure to avoid all the inflammation-causing junk stuff and stick with the healthy fat-enriched anti-inflammatory food items when selecting snacks or meals.

Keep visiting us for more information on foods to eat and foods to avoid when trying to lose or maintain a healthy weight.