Anti-Inflammatory Diet: Weekly Menu with Foods That Reduce Inflammation
7-day anti-inflammatory meal plan based on Dr. Andrew Weil's protocol. Shopping list included.
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Chronic inflammation: the silent enemy
Acute inflammation is protective (healing a wound). Chronic low-grade inflammation is different — it's associated with heart disease, type 2 diabetes, Alzheimer's, and certain cancers. Diet is one of the most powerful tools to reduce it.
Pro-inflammatory vs anti-inflammatory foods
| Avoid (pro-inflammatory) | Prioritize (anti-inflammatory) |
|---|---|
| Sugar and refined carbs | Fatty fish (salmon, sardines) |
| Industrial trans fats | Extra virgin olive oil |
| Seed oils (corn, soybean) | Colorful vegetables |
| Ultra-processed foods | Berries and dark fruits |
| Alcohol (excess) | Turmeric + black pepper |
| Processed meats | Green tea + dark chocolate |
7-day anti-inflammatory menu
Monday:
- Breakfast: Oats + blueberries + walnuts + cinnamon
- Lunch: Salmon + quinoa + roasted broccoli + olive oil + lemon
- Dinner: Lentil soup with turmeric + whole grain bread
Tuesday:
- Breakfast: Green smoothie (spinach + banana + ginger + almond milk)
- Lunch: Grilled sardines + sweet potato + cucumber salad + EVOO
- Dinner: Chickpea and vegetable stew with turmeric
Anti-inflammatory superstar ingredients
- Turmeric: Curcumin inhibits NF-κB (inflammatory pathway). Always combine with black pepper (piperine increases absorption by 2000%).
- Omega-3 from fatty fish: EPA and DHA directly inhibit inflammatory prostaglandins.
- Extra virgin olive oil: Oleocanthal has similar anti-inflammatory action to ibuprofen at typical serving sizes.
- Ginger: Gingerols inhibit the same enzymes as NSAIDs (ibuprofen, aspirin).
- Berries: Anthocyanins reduce CRP (C-reactive protein, a key inflammation marker).
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Preguntas Frecuentes
Inflammatory markers like CRP can begin to drop in as little as 4–8 weeks of consistent dietary changes.
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