A full week of easy-to-make anti-inflammatory meal ideas that are inspired by the Mediterranean, 7 Days of Mediterranean Diet Recipes with a humongous amount of health benefits.
The Mediterranean Diet.
As I’ve mentioned in every one of my articles focusing on this diet, the Mediterranean Diet isn’t really a “diet”, it’s a way of eating & living. It has been recognized as one of the most healthy diets all over the world.
As I continue with this useful piece of content, I’ve found out that the Mediterranean Diet is stocked with some of the best anti-inflammatory foods like spinach, chives, basil, cherry tomatoes, salmon, cauliflower and much more.
As a matter of fact, this diet is the closest thing to an “anti-inflammatory diet” as identified by various researches. It’s because, the Mediterranean Diet emphasis on involving plenty of fruits and vegetables, lean protein sources, whole grains, herbs & spices, and healthy fat sources like avocado, walnuts, and chia seeds in the every-day meals.
These amazing-healthy whole foods deliver minerals, vitamins, and antioxidants that help rejuvenate your immune system and stave off inflammation.
While inflammation is a natural body process—it’s what saves us from foreign invaders and helps us heal from the damage. Although when inflammation goes into overdrive and levels up to chronic inflammation, that’s where all the trouble starts.
Some major diseases like cancer, arthritis, diabetes, and various heart diseases are caused by chronic inflammation. The sunny side is that following this Mediterranean Diet meal plan can help battle inflammation and stave off these chronic diseases.
In addition to that, the Mediterranean Diet also helps in losing weight (appreciating the plant-based fiber).
Anti-Inflammatory Mediterranean Diet 7-Day Meal Plan [1,200 Calories].
In this anti-inflammatory meal plan, you’ll find quick, healthy, and easy-to-follow Mediterranean diet recipes. I’ve set this plan at 1,200 calories per day to trigger a healthy weight loss of 1-2 pounds per week.
I’ll further modify this meal plan to bump it up to 1,200 and 2000 calories per day, depending on your needs in the next articles. Keep following!
Related Posts:
- 30 Mediterranean Diet Recipes Ready In 30 Minutes!
- 7-Day Mediterranean Diet Meal Plan: 1,200 Calories
- 7-Day Mediterranean Diet Meal Plan: 1,500 Calories
Anti-Inflammatory Mediterranean Diet Foods List.
In this 7-day meal plan, we’ve included the best anti-inflammatory foods to eat more of. Below are some foods that promote anti-inflammation:
- Cherries
- Cauliflower
- Spinach
- Avocado
- Chickpeas
- Cumin
- Ginger
- Chia seeds
- Blackberries
- Paprika
- Red onion
- Red cabbage
- Lemon
- Garlic
- Oregano
- Broccoli
- Kale
- Salmon
- Parsley
- Mint
- Chives
- Olive oil
- Cherry tomatoes
- Basil
A full week of easy-to-make anti-inflammatory meal ideas that are inspired by the Mediterranean, 7 Days of Mediterranean Diet Recipes with a humongous amount of health benefits.
Day 1 [Calories: 1,228]
- Breakfast: 1 serving of Beet, Pray, Love Smoothie Bowl [528 calories]
- Lunch: 1 serving of Green Salad with Pita Bread and Hummus [374 calories]
- Dinner: 1 serving of Mediterranean Slow-Cooker Chicken Noodle Soup [256 calories]
- P.M. Snack: 2 clementines [70 calories]
Day 2 [Calories: 1,194]
- Breakfast: 1 serving Vegan Pesto Pasta Salad [Calories: 195]
- A.M. Snack: 1 medium apple [Calories: 95]
- Lunch: 1 serving Greek Meatball Mezze Bowls[Calories: 392]
- P.M. Snack: 2 clementines [Calories: 70]
- Dinner: 1 serving Dijon Salmon with Green Bean Pilaf [Calories:442]
Day 3 [Calories: 1,234]
- Breakfast: 1 serving Greek Yogurt Pancakes [Calories: 258]
- A.M. Snack: 1 clementine [Calories: 35]
- Lunch: 1 serving (2 1/2 Cups Salad + 1 Pita) Hummus & Greek Salad [Calories: 422]
- P.M. Snack: 1 medium apple [Calories: 72]
- Dinner: 1 serving (2 cups) Slow-Cooker Pasta e Fagioli Soup Freezer Pack [Calories: 457]
Day 4 [Calories: 1,255]
- Breakfast: 1 serving Anti-Inflammatory Cherry Spinach Smoothie [Calories: 480]
- Lunch: 1 serving Caprese Avocado Toast [Calories: 324]
- P.M. Snack: 2 clementines [Calories: 70]
- Dinner: 1 serving Easy Chicken Piccata [Calories: 381]
Day 5 [Calories: 1,252]
- Breakfast: 1 serving Goat Cheese, Blackberry, and Almond Topped Toast [Calories: 242]
- A.M. Break: 3/4 cup raspberries [Calories: 48]
- Lunch: 1 serving (2 1/2 Cups Salad + 1 Pita) Hummus & Greek Salad [Calories: 422]
- P.M Snack: 3 tbsp. hummus, 2 medium carrots [Calories: 129]
- Dinner: 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken [Calories: 411]
Day 6 [Calories: 1,231]
- Breakfast: 1 serving of Beet, Pray, Love Smoothie Bowl [528 calories]
- A.M. Snack: 1 medium orange (62 calories)
- Lunch: 1 serving of Green Salad with Pita Bread and Hummus [374 calories]
- Dinner: 1 serving Mussels with Tomatoes & Chilli (267 calories)
Day 7 [Calories: 1,321]
- Breakfast: 1 serving Savory Steel Cut Oatmeal (295 calories)
- A.M. Snack: 1 serving Savory Date & Pistachio Bites [Calories: 68]
- Dinner: 1 serving Green Salad with Pita Bread & Hummus [Calores: 374]
- P.M. Snack: 2 clementines [Calories: 70]
- Dinner: 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto (514 calories)
Bottom Line.
I hope you enjoy your 7 days of these healthy and anti-inflammatory meal ideas. Share this article with your friends and family because sharing is caring. That’s all for today, Ciao.
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