Contents
Free Anti-Inflammatory Starter Guide
7-day plan · food lists · simple recipes · evidence-linked tips
How to Use This Guide
1) Stock the staples
Start with the shopping list: greens, berries, olive oil, wild salmon or sardines, beans, nuts, herbs, and spices.
2) Follow the 7-day plan
Use the simple meal ideas to lower inflammatory load quickly—swap as needed with the “favor” foods.
3) Keep momentum
Repeat days you like, batch-cook once, and add the quick lifestyle habits at the end.
Foods to Favor
Leafy greens
Berries
Olive oil
Fatty fish
Legumes
Herbs & spices
Fermented foods
Foods to Ease Off
Refined carbs
Sugary drinks
Processed meats
Excess alcohol
7-Day Simple Meal Plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Greek yogurt + berries | Quinoa + roasted veg | Salmon + broccoli | Apple + almond butter |
| Day 2 | Oats with flax | Lentil soup | Turkey lettuce wraps | Carrots + hummus |
| Day 3 | Spinach omelet | Sardine toast | Tofu stir-fry | Berries |
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