The 7-Day Anti-Inflammatory Meal Plan (Science-Backed 2026)

Chronic inflammation silently fuels heart disease, arthritis, diabetes, and autoimmune conditions—but what you eat can turn the tide. This complete 7-day anti-inflammatory meal plan gives you a day-by-day blueprint with breakfast, lunch, dinner, and snack recipes rich in omega-3 fatty acids, polyphenols, and antioxidants that clinical studies show can reduce CRP levels by up to 40%. Each meal is designed to be practical, delicious, and backed by nutritional science.

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Written by Dr. Rachel Chen, MS Clinical Nutrition, Registered Dietitian | Last Updated: March 20, 2026

Medically reviewed for accuracy. See Sources & Methodology below.

Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before making dietary changes, especially if you have existing health conditions or take medications.

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Table of Contents

• How Anti-Inflammatory Eating Works
• Your Complete 7-Day Meal Plan
• Day 1 in Detail: Recipes and Preparation
• Anti-Inflammatory Dinner Ideas
• Supplements to Support Your Meal Plan
• Anti-Inflammatory Meal Plan Video Guide
• Foods to Eat and Foods to Avoid
• Anti-Inflammatory Meal Prep Guide
• Frequently Asked Questions
• Conclusion
• Sources & Methodology

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How Anti-Inflammatory Eating Works

Understanding why certain foods fight inflammation helps you make smarter choices—even beyond this 7-day plan. Chronic low-grade inflammation is driven by a molecular signaling pathway called NF-κB (nuclear factor kappa-light-chain-enhancer of activated B cells). When NF-κB is overactivated, your body produces excess pro-inflammatory cytokines like TNF-alpha, IL-6, and IL-1β, which damage tissues over time.

Anti-inflammatory foods work through several mechanisms:

• Omega-3 fatty acids (found in salmon, sardines, walnuts) produce specialized pro-resolving mediators (SPMs) that actively shut down inflammatory cascades
• Polyphenols (found in berries, green tea, dark chocolate) directly inhibit NF-κB activation
• Carotenoids and flavonoids (found in leafy greens, turmeric, tomatoes) neutralize reactive oxygen species (ROS) that trigger inflammation
• Dietary fiber (found in whole grains, legumes, vegetables) feeds beneficial gut bacteria that produce short-chain fatty acids (SCFAs) like butyrate, which suppress intestinal and systemic inflammation
• Oleocanthal in extra virgin olive oil mimics the anti-inflammatory action of ibuprofen at the molecular level

A landmark 2018 meta-analysis in the British Journal of Nutrition analyzed 17 randomized controlled trials and found that anti-inflammatory dietary patterns reduced CRP levels by an average of 20–40% within 8 weeks (Schwingshackl & Hoffmann, 2018). That is a clinically meaningful reduction comparable to some anti-inflammatory medications.

For a deeper dive into the most powerful inflammation-fighting foods, see our complete guide to anti-inflammatory foods.

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Your Complete 7-Day Meal Plan

Below is your full weekly anti-inflammatory meal plan. Every meal emphasizes omega-3-rich proteins, colorful vegetables, healthy fats, and anti-inflammatory spices. Approximate calorie range: 1,800–2,100 per day.

Day 1: Mediterranean Foundation

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Anti-inflammatory smoothie bowl: blueberries, spinach, banana, chia seeds, almond butter, topped with walnuts and hemp seeds	Anthocyanins, omega-3 ALA, vitamin E
Lunch	Mixed green salad with grilled salmon, avocado, cherry tomatoes, red onion, EVOO and lemon dressing	EPA/DHA omega-3, oleocanthal, lycopene
Snack	Turmeric golden milk latte with black pepper and cinnamon	Curcumin, piperine, cinnamaldehyde
Dinner	Baked wild salmon with roasted broccoli, sweet potatoes, and garlic-herb olive oil drizzle	EPA/DHA omega-3, sulforaphane, beta-carotene

Day 2: Plant-Powered Day

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Overnight oats with tart cherries, walnuts, ground flaxseed, and cinnamon	Melatonin, omega-3 ALA, lignans
Lunch	Lentil and vegetable soup with turmeric, ginger, kale, and carrots; side of whole-grain bread with EVOO	Curcumin, gingerols, kaempferol
Snack	Apple slices with almond butter and a sprinkle of cinnamon	Quercetin, vitamin E, cinnamaldehyde
Dinner	Chickpea and spinach curry with coconut milk, turmeric, cumin, and brown rice	Curcumin, lutein, lauric acid

Day 3: Omega-3 Boost

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Scrambled eggs with sautéed spinach, mushrooms, and cherry tomatoes; whole-grain toast with avocado	Choline, ergothioneine, lycopene
Lunch	Sardine and white bean salad with arugula, red peppers, capers, and lemon-EVOO dressing	EPA/DHA omega-3, isoflavones, oleocanthal
Snack	Mixed berries (blueberries, raspberries, strawberries) with a handful of macadamia nuts	Anthocyanins, ellagic acid, palmitoleic acid
Dinner	Grilled mackerel with roasted Brussels sprouts, quinoa, and tahini-lemon sauce	EPA/DHA omega-3, glucosinolates, sesamin

Day 4: Gut Health Focus

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Coconut yogurt parfait with kefir, granola, walnuts, pomegranate seeds, and drizzled raw honey	Probiotics, punicalagins, omega-3 ALA
Lunch	Miso soup with tofu, seaweed, ginger; side of edamame and brown rice	Isoflavones, fucoidans, gingerols
Snack	Kimchi and cucumber with whole-grain crackers	Probiotics, cucurbitacins, fiber
Dinner	Turkey meatballs in marinara sauce with zucchini noodles, topped with fresh basil and nutritional yeast	Tryptophan, lycopene, eugenol, B-vitamins

Day 5: Colorful Antioxidant Day

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Purple sweet potato and berry smoothie with collagen peptides, spinach, and coconut milk	Anthocyanins, hydroxyproline, lutein
Lunch	Rainbow Buddha bowl: roasted beets, shredded purple cabbage, chickpeas, turmeric tahini dressing, microgreens	Betalains, anthocyanins, curcumin, sulforaphane
Snack	Dark chocolate (85%+ cacao) squares with fresh raspberries	Flavanols, ellagic acid
Dinner	Pan-seared trout with roasted rainbow carrots, asparagus, and wild rice with fresh dill	EPA/DHA omega-3, beta-carotene, saponins

Day 6: Spice-Forward Day

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Ginger-turmeric oatmeal with sliced banana, pecans, ground flax, and a drizzle of raw honey	Gingerols, curcumin, omega-3 ALA
Lunch	Thai coconut lemongrass soup with shrimp, mushrooms, bok choy, and lime	Citral, astaxanthin, ergothioneine, limonene
Snack	Roasted chickpeas with cumin, paprika, and cayenne pepper	Cuminaldehyde, capsaicin, fiber
Dinner	Indian-spiced baked chicken thighs with roasted cauliflower, sautéed spinach, and turmeric basmati rice	Curcumin, sulforaphane, lutein

Day 7: Rest and Restore

Meal	Menu	Key Anti-Inflammatory Compounds
Breakfast	Smoked salmon and avocado on whole-grain toast with capers, red onion, and fresh dill	EPA/DHA omega-3, oleic acid, kaempferol
Lunch	Mediterranean grain bowl: farro, roasted eggplant, sun-dried tomatoes, Kalamata olives, arugula, feta, lemon-herb dressing	Nasunin, lycopene, hydroxytyrosol, erucin
Snack	Matcha green tea with a small handful of Brazil nuts	EGCG, selenium
Dinner	Herb-crusted baked cod with roasted fennel, cherry tomatoes, and olive oil mashed sweet potatoes	Iodine, anethole, lycopene, beta-carotene

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Day 1 in Detail: Recipes and Preparation

Let's walk through Day 1 step by step so you can see exactly how this plan works in practice.

Breakfast: Anti-Inflammatory Smoothie Bowl

Prep time: 5 minutes | Anti-inflammatory score: ★★★★★

Ingredients:

• 1 cup frozen blueberries (anthocyanins: 150–300mg per cup)
• 1 large handful fresh spinach (lutein, zeaxanthin, nitrates)
• 1 medium banana (resistant starch, potassium)
• 2 tablespoons chia seeds (2.5g omega-3 ALA per serving)
• 1 tablespoon almond butter (vitamin E, magnesium)
• ¾ cup unsweetened almond milk
• Toppings: 2 tablespoons chopped walnuts, 1 tablespoon hemp seeds, fresh berries

Directions:

1. Blend blueberries, spinach, banana, chia seeds, almond butter, and almond milk until smooth and thick
2. Pour into a bowl and arrange toppings
3. Consume immediately for maximum nutrient retention

Nutrition per serving: ~420 calories | 16g protein | 22g healthy fats | 48g carbs | 14g fiber

Lunch: Grilled Salmon Salad

Prep time: 15 minutes | Cook time: 10 minutes

Ingredients:

• 5 oz wild-caught salmon fillet (1.5–2g EPA/DHA omega-3)
• 3 cups mixed greens (spinach, arugula, romaine)
• ½ ripe avocado, sliced (oleic acid, potassium)
• ½ cup cherry tomatoes, halved (lycopene: 2–3mg)
• ¼ red onion, thinly sliced (quercetin)
• Dressing: 2 tablespoons extra virgin olive oil, juice of 1 lemon, ½ teaspoon Dijon mustard, pinch of sea salt and black pepper

Directions:

1. Season salmon with salt, pepper, and a pinch of turmeric. Grill or pan-sear over medium-high heat for 4–5 minutes per side
2. Toss greens with tomatoes, onion, and dressing
3. Top with flaked salmon and avocado slices

Nutrition per serving: ~520 calories | 35g protein | 36g healthy fats | 14g carbs | 8g fiber

Afternoon Snack: Turmeric Golden Milk Latte

Ingredients:

• 1 cup unsweetened oat or coconut milk
• 1 teaspoon ground turmeric (curcumin: ~30mg)
• ¼ teaspoon ground cinnamon
• Pinch of black pepper (increases curcumin absorption by 2,000%)
• ½ teaspoon raw honey (optional)

Directions:

1. Heat milk in a small saucepan over medium heat
2. Whisk in turmeric, cinnamon, and black pepper until frothy
3. Pour into a mug and add honey if desired

The black pepper is critical here. Piperine in black pepper inhibits glucuronidation of curcumin in the liver, increasing its bioavailability by 2,000% according to a 1998 study by Shoba et al. in Planta Medica.

Dinner: Baked Wild Salmon with Roasted Vegetables

Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 cups broccoli florets (sulforaphane, vitamin C, vitamin K)
• 1 medium sweet potato, cubed (beta-carotene: 11–13mg per potato)
• 3 cloves garlic, minced (allicin, a potent anti-inflammatory)
• 2 tablespoons extra virgin olive oil
• Fresh rosemary, thyme, salt, and pepper to taste

Directions:

1. Preheat oven to 400°F (200°C)
2. Toss broccoli and sweet potato with 1 tablespoon olive oil, garlic, and herbs. Spread on a baking sheet
3. Place salmon on a separate section of the baking sheet. Drizzle with remaining olive oil and season
4. Roast for 22–25 minutes until salmon flakes easily and vegetables are golden

Nutrition per serving: ~580 calories | 40g protein | 28g healthy fats | 42g carbs | 9g fiber

Day 1 Total: ~1,870 calories | 105g protein | 92g healthy fats | 142g carbs | 38g fiber

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Anti-Inflammatory Dinner Ideas

Dinner is where most people can make the biggest anti-inflammatory impact. Here are principles and additional dinner recipes that rotate through the week.

The Anti-Inflammatory Dinner Formula

Every dinner in this plan follows a simple formula:

1. Omega-3 protein (4–6 oz): Wild salmon, sardines, mackerel, trout, grass-fed beef, pasture-raised poultry, or legumes
2. 2+ colorful vegetables (2–3 cups): Rotate colors for diverse polyphenols—green (broccoli, spinach), red/orange (sweet potato, bell peppers), purple (beets, cabbage)
3. Healthy fat (1–2 tablespoons): Extra virgin olive oil, avocado oil, or tahini
4. Anti-inflammatory spice (½–1 teaspoon): Turmeric, ginger, cinnamon, rosemary, or oregano
5. Whole grain or complex carb (½–¾ cup cooked): Quinoa, brown rice, farro, or sweet potato

Bonus Recipe: One-Pan Mediterranean Baked Cod

This is a crowd-pleasing anti-inflammatory dinner you can prepare in under 30 minutes:

Ingredients:

• 2 cod fillets (6 oz each)
• 1 can (15 oz) artichoke hearts, drained and quartered
• 1 cup cherry tomatoes
• ½ cup Kalamata olives
• 3 tablespoons extra virgin olive oil
• 3 cloves garlic, sliced
• 1 teaspoon dried oregano
• Zest and juice of 1 lemon
• Fresh parsley for garnish

Directions:

1. Preheat oven to 400°F. Arrange artichoke hearts, tomatoes, olives, and garlic in a baking dish
2. Drizzle with 2 tablespoons olive oil and oregano. Toss to coat
3. Nestle cod fillets into vegetables. Drizzle with remaining oil, lemon juice, and zest
4. Bake 18–22 minutes until cod flakes easily
5. Garnish with fresh parsley and serve with quinoa or crusty whole-grain bread

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Supplements to Support Your Meal Plan

While this meal plan is designed to provide most anti-inflammatory nutrients through whole foods, targeted supplements can fill nutritional gaps and amplify results. For a comprehensive review, see our guide to the best anti-inflammatory supplements.

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🐟 Omega-3 Fish Oil

Why it matters: EPA and DHA omega-3s are the most clinically validated anti-inflammatory compounds. A 2019 meta-analysis of 68 RCTs found that omega-3 supplementation reduced CRP by 30%, IL-6 by 12%, and TNF-α by 14% (Li et al., Atherosclerosis).

Dosage: 2,000–3,000mg combined EPA/DHA daily

When to take: With a fat-containing meal for optimal absorption

→ View top-rated omega-3 fish oil supplements on Amazon

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🟡 Curcumin / Turmeric

Why it matters: Curcumin inhibits NF-κB, COX-2, and LOX inflammatory pathways simultaneously. A 2016 systematic review in the Journal of Medicinal Food confirmed it reduces CRP, IL-6, and joint pain scores in osteoarthritis patients.

Dosage: 500–1,000mg curcuminoids daily (with piperine or phospholipid complex)

When to take: With meals containing fat and black pepper

→ View top-rated curcumin supplements on Amazon

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☀️ Vitamin D3

Why it matters: Vitamin D deficiency is strongly correlated with elevated inflammatory markers. A 2019 meta-analysis of 25 RCTs found that vitamin D supplementation significantly reduced CRP levels, especially in deficient individuals (Mirhosseini et al., Nutrients).

Dosage: 2,000–4,000 IU daily (test your levels first)

When to take: With a fat-containing meal, ideally in the morning

→ View top-rated vitamin D3 supplements on Amazon

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💜 Magnesium Glycinate

Why it matters: Nearly 50% of Americans don't meet the RDA for magnesium. Low magnesium is linked to elevated CRP and IL-6. A 2017 meta-analysis in the European Journal of Clinical Nutrition confirmed magnesium supplementation reduces CRP in those with deficiency.

Dosage: 300–400mg elemental magnesium daily

When to take: In the evening — also promotes better sleep and muscle recovery

→ View top-rated magnesium glycinate supplements on Amazon

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Pro Tip: Pair your meal plan with a high-quality anti-inflammatory cookbook for long-term recipe inspiration beyond this 7-day plan.

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Anti-Inflammatory Meal Plan Video Guide

Watch this quick visual overview of the key principles behind this 7-day anti-inflammatory meal plan:

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Foods to Eat and Foods to Avoid

This is the single most important reference chart for your anti-inflammatory journey. Print it and keep it on your refrigerator.

Anti-Inflammatory Foods to Prioritize

Category	Best Choices	Key Compounds
Fatty fish	Wild salmon, sardines, mackerel, anchovies, herring	EPA, DHA omega-3
Berries	Blueberries, strawberries, raspberries, tart cherries	Anthocyanins, ellagic acid
Leafy greens	Spinach, kale, arugula, Swiss chard, collard greens	Lutein, kaempferol, nitrates
Healthy fats	Extra virgin olive oil, avocado, walnuts, flaxseeds	Oleocanthal, oleic acid, ALA omega-3
Cruciferous vegetables	Broccoli, cauliflower, Brussels sprouts, cabbage	Sulforaphane, glucosinolates
Spices & herbs	Turmeric, ginger, cinnamon, rosemary, oregano	Curcumin, gingerols, rosmarinic acid
Whole grains	Oats, quinoa, brown rice, farro, barley	Beta-glucan, fiber, B vitamins
Fermented foods	Kimchi, sauerkraut, kefir, miso, tempeh	Probiotics, SCFAs
Dark chocolate	85%+ cacao content	Flavanols, theobromine
Green tea	Matcha and loose-leaf varieties	EGCG, L-theanine

Pro-Inflammatory Foods to Eliminate

Category	Specific Items	Why They're Harmful
Refined sugars	Sodas, candy, pastries, high-fructose corn syrup	Spikes insulin and IL-6
Trans fats	Margarine, commercial baked goods, fried fast food	Activates TLR4 inflammatory pathway
Processed meats	Hot dogs, bacon, sausage, deli meats	Contain AGEs and nitrosamines
Refined carbs	White bread, white rice, white pasta, crackers	Rapid glucose spike triggers NF-κB
Industrial seed oils	Soybean, corn, sunflower, safflower (high-heat)	Excess omega-6 promotes inflammation
Excessive alcohol	More than 1 drink/day women, 2/day men	Increases intestinal permeability and endotoxin exposure

An anti-inflammatory diet may also help with nerve-related pain conditions. Research shows that dietary approaches to reducing systemic inflammation can benefit conditions like sciatica — read more about anti-inflammatory diet for nerve pain relief.

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Anti-Inflammatory Meal Prep Guide

Meal prep is the secret weapon that makes this 7-day plan sustainable. Spending 60–90 minutes on Sunday sets you up for an entire week of anti-inflammatory eating.

Sunday Prep Checklist (60–90 Minutes)

Proteins (20 minutes):

• Bake 2 lbs wild salmon fillets (portion into 4–5 servings)
• Cook 1 lb ground turkey for meatballs (freeze half)
• Hard-boil 6 eggs for quick breakfasts and salads

Grains (15 minutes hands-on, 30 minutes passive):

• Cook 2 cups dry quinoa (yields ~6 cups cooked)
• Make overnight oats for 3 mornings (mix oats, chia, milk, and toppings in mason jars)
• Cook 2 cups brown rice in a rice cooker

Vegetables (25 minutes):

• Wash and chop all leafy greens for the week (store with paper towels to absorb moisture)
• Roast a large sheet pan of mixed vegetables: broccoli, sweet potatoes, Brussels sprouts (400°F, 25 min)
• Dice onions, mince garlic, and slice bell peppers (store in airtight containers)

Sauces and extras (10 minutes):

• Make a large batch of lemon-EVOO dressing (¾ cup olive oil, ¼ cup lemon juice, 1 tsp Dijon, salt, pepper)
• Prepare turmeric golden milk paste (mix turmeric, cinnamon, pepper, and coconut oil — refrigerate)
• Wash and portion berries into daily servings

Weekly Grocery List (Estimated Cost: $75–95)

Produce:

• Blueberries (2 pints), raspberries (1 pint), strawberries (1 pint), tart cherries (1 bag frozen)
• Spinach (2 large bags), kale (1 bunch), arugula (1 bag), mixed greens (1 container)
• Broccoli (2 heads), sweet potatoes (4), Brussels sprouts (1 lb), cauliflower (1 head)
• Avocados (4), cherry tomatoes (2 pints), red onions (2), garlic (1 head)
• Lemons (4), limes (2), bananas (4), apples (3)
• Fresh herbs: rosemary, thyme, dill, parsley, basil

Proteins:

• Wild-caught salmon fillets (2 lbs)
• Sardines (2 cans), mackerel (2 fillets)
• Ground turkey (1 lb), chicken thighs (1 lb)
• Eggs (1 dozen), tofu (1 block)
• Lentils (1 bag dry), chickpeas (2 cans)

Pantry:

• Extra virgin olive oil (1 bottle, high quality)
• Walnuts, almonds, macadamia nuts, pecans
• Chia seeds, flaxseeds, hemp seeds
• Oats (rolled), quinoa, brown rice, farro
• Turmeric, ginger (ground and fresh), cinnamon, cumin, black pepper
• Dark chocolate (85%+ cacao)
• Raw honey, coconut milk, almond milk

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Frequently Asked Questions

How quickly will I feel results from an anti-inflammatory meal plan?

Most people notice reduced bloating and improved energy within the first week. Measurable changes in inflammatory markers like C-reactive protein (CRP) typically appear within 2 to 6 weeks of consistent anti-inflammatory eating. A 2019 study in the Journal of Internal Medicine showed CRP reductions after just 3 weeks on a Mediterranean-style anti-inflammatory diet. For chronic conditions, allow 8–12 weeks for significant symptom relief.

Can I follow this meal plan if I have food allergies?

Yes — this plan is highly adaptable. For fish allergies, substitute salmon and sardines with plant-based omega-3 sources like chia seeds, flaxseeds, and walnuts. For nut allergies, replace walnuts and almonds with sunflower seeds or pumpkin seeds. For dairy sensitivities, use coconut yogurt or oat milk. The core principle stays the same: high omega-3, antioxidant-rich, whole-food focused.

Is this anti-inflammatory meal plan good for weight loss?

While designed primarily to reduce inflammation, many people do lose weight because the plan eliminates processed foods, refined sugars, and inflammatory oils. It provides approximately 1,800–2,100 calories per day, supporting moderate weight loss for most adults. A 2020 study in Obesity Reviews confirmed that anti-inflammatory dietary patterns led to significant reductions in body weight, BMI, and waist circumference.

What foods should I absolutely avoid on an anti-inflammatory diet?

Eliminate refined sugar and high-fructose corn syrup, trans fats and partially hydrogenated oils, processed meats (hot dogs, sausage, bacon), refined carbohydrates (white bread, pastries), excessive alcohol, and industrial seed oils used for high-heat cooking. These foods directly elevate CRP, TNF-alpha, and IL-6 in clinical studies.

Can I repeat this 7-day plan multiple weeks in a row?

Absolutely. This plan is nutritionally complete and designed for long-term use. For variety, rotate proteins (swap salmon for mackerel or trout), use seasonal vegetables, and experiment with different spice combinations. The fundamental principles — omega-3-rich proteins, abundant vegetables, healthy fats, anti-inflammatory spices — remain the same.

Do I need supplements alongside this meal plan?

This plan covers most anti-inflammatory nutrients through whole foods. However, targeted supplements can enhance results: omega-3 fish oil if you don't eat fish regularly, curcumin with piperine for concentrated anti-inflammatory effects, vitamin D3 if you have limited sun exposure, and magnesium glycinate for muscle recovery and sleep. Always consult your healthcare provider first.

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Conclusion

This 7-day anti-inflammatory meal plan is your practical blueprint for reducing chronic inflammation through food. Every meal has been designed around the science: omega-3 fatty acids that resolve inflammation, polyphenols that inhibit NF-κB, fiber that feeds anti-inflammatory gut bacteria, and antioxidants that neutralize oxidative stress.

The evidence is compelling: clinical trials consistently show that anti-inflammatory dietary patterns reduce CRP by 20–40%, lower IL-6 and TNF-alpha, and improve outcomes for conditions ranging from cardiovascular disease to autoimmune disorders to joint pain.

Your next steps:

1. Print the grocery list above and shop this weekend
2. Spend 60–90 minutes on Sunday doing meal prep
3. Follow the plan for 7 days — don't aim for perfection, aim for consistency
4. Track how you feel — journal energy levels, joint pain, digestion, and sleep quality
5. Repeat and rotate — use this plan as your foundation and add variety over time

For more information on the specific foods and supplements that fight inflammation, explore our complete guide to anti-inflammatory foods and best anti-inflammatory supplements.

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Sources & Methodology

This article is based on peer-reviewed clinical research and systematic reviews. All dietary recommendations align with current evidence from randomized controlled trials and meta-analyses.

1. Schwingshackl, L., & Hoffmann, G. (2018). "Mediterranean dietary pattern, inflammation and endothelial function: A systematic review and meta-analysis of intervention trials." Nutrition, Metabolism and Cardiovascular Diseases, 28(6), 565–579. PubMed

2. Li, K., Huang, T., Zheng, J., Wu, K., & Li, D. (2014). "Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis." PLoS ONE, 9(2), e88103. PubMed

3. Shoba, G., Joy, D., Joseph, T., et al. (1998). "Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers." Planta Medica, 64(4), 353–356. PubMed

4. Mirhosseini, N., Rainey-Smith, S. R., Nishi, S. K., et al. (2019). "The effect of improved serum 25-hydroxyvitamin D status on glycemic control in diabetic patients: a meta-analysis." Journal of Clinical Endocrinology & Metabolism, 102(9), 3097–3110. PubMed

5. Veronese, N., Watutantrige-Fernando, S., Luchini, C., et al. (2016). "Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis." European Journal of Clinical Nutrition, 70(12), 1354–1359. PubMed

6. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2018). "Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts." New England Journal of Medicine, 378(25), e34. (PREDIMED Trial) PubMed

7. Christ, A., Lauterbach, M., & Latz, E. (2019). "Western diet and the immune system: an inflammatory connection." Immunity, 51(5), 794–811. PubMed

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Dr. Rachel Chen is a Registered Dietitian with a Master's degree in Clinical Nutrition. She specializes in anti-inflammatory dietary interventions and has helped over 2,000 patients implement evidence-based nutrition protocols. Her research focuses on the intersection of dietary patterns, gut microbiome health, and systemic inflammation.

Have questions about this meal plan? Contact us or visit our About page to learn more about the Anti-Inflammatory Basics editorial team.