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Meal plan · Anti-inflammatory

7-day anti-inflammatory meal plan

Seven dinners heavy on omega-3s, colorful vegetables, turmeric and ginger — and light on the oils, sugars and refined carbs that keep inflammation going.

Customize this plan

The week

Day 1
Wild salmon with lemon-herb ghee20 min · serves 4 · Gluten-free, Dairy-free, Paleo
Day 2
Lentil & turmeric stew40 min · serves 6 · Gluten-free, Dairy-free, Vegetarian
Day 3
Slow-cooked lamb with rosemary & root vegetables180 min · serves 6 · Gluten-free, Dairy-free, Paleo
Day 4
Miso-ginger cod with bok choy20 min · serves 4 · Gluten-free, Dairy-free, Anti-inflammatory
Day 5
Coconut-lime chicken soup35 min · serves 4 · Gluten-free, Dairy-free, Paleo
Day 6
Grass-fed beef & vegetable stir-fry25 min · serves 4 · Gluten-free, Dairy-free, Paleo
Day 7
Sweet potato & kale hash with eggs25 min · serves 4 · Gluten-free, Dairy-free, Vegetarian

How to use it

Cook the day-1 and day-2 dinners in double batches; days 4 and 6 reuse them. Every recipe scales on its page. Breakfast and lunch are simplest as leftovers plus eggs, a big salad, or a protein-forward bowl — the breakfast recipes fit this plan.

Grocery list for the week (serves 4)

dairy & fats
  • 4 tbsp avocado oil
  • 2 tbsp ghee
  • 1 tbsp sesame oil
pantry
  • 6 cups chicken bone broth
  • 5 tbsp coconut aminos
  • 2 can coconut milk
  • 1 tsp cumin
  • 2 cups red lentils
  • 1 tsp smoked paprika
  • 1 tbsp turmeric
  • 4 cups vegetable broth
  • 2 tbsp white miso
produce
  • 1 bunch asparagus
  • 2 bell peppers
  • 4 heads bok choy
  • 1 head broccoli
  • 9 carrots
  • 1 bunch cilantro
  • 1 bunch fresh dill
  • 14 garlic cloves
  • 3 inch ginger
  • 1 bunch kale
  • 1 lemon
  • 2 lime
  • 2 onion
  • 3 parsnips
  • 3 sprigs rosemary
  • 1 bunch scallions
  • 5 oz spinach
  • 3 sweet potatoes
protein
  • 1.5 lb chicken thighs
  • 4 cod fillets
  • 1.25 lb grass-fed beef strips
  • 3 lb lamb shoulder
  • 8 pasture-raised eggs
  • 4 wild salmon fillets

Make it stick

This plan is the food half of the Anti-Inflammatory guide. Follow the protocol for the supplements, lifestyle steps and the labs that show it working — and use the planner to build next week from the same rules.

Reviewed by specialists in endocrinology, functional medicine, cardiology, nutrition and longevity.Our protocols and source library are reviewed against current clinical evidence by our medical advisory board. Dr. Axe AI grounds its answers in that reviewed library and shows the sources behind every response.
Meet the Medical Advisory Board