Your 7-day dietitian-approved meal plan to beat inflammation by Melissa Meier


Feeling like you’ve overdone it this party season? While not normally a fan of ‘diets’, the anti-inflammatory diet is more of just a really balanced way of eating. Dietitian Melissa Meier explains. 

Are you on a health kick now the party season is (sadly) over? You might be considering the anti-inflammatory diet to un-do the endless champagne, canape and dessert fest that was December. And while I’d usually shake my head at these kinds of drastic dietary overhauls, I’m actually pleased to say the anti-inflammatory way of eating ticks a lot of my boxes.

Why? It’s not a strict diet in the sense that it has a list of ‘good’ and ‘forbidden’ foods, but instead, emphasises five non-restrictive, sensible nutrition principles. They are:

1. Focus on plants. Think: vegetables, fruit, legumes, wholegrains, nuts, seeds.

2. Include healthy fats, like extra virgin olive oil, nuts, seeds and oily fish.

3. Throw in lots of different herbs and spices.

4. Consume minimal highly processed foods.

5. Cut back on booze.

Sure, this collection of healthy habits fights inflammation, but what I think is more impressive is that it will simply help you eat a whole lot better, and in turn, you’ll start to feel good from the inside out. It’s not about radical weight loss or bizarre health fads, but instead, incorporating truly healthy, humble, wholesome foods that are jam-packed full of good nutrition. Interested? Here’s my dietitian-approved, 7-day anti-inflammatory eating plan.

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Monday

Breakfast: overnight oats made of half a cup of rolled oats, a couple of tablespoons of plain yoghurt, a dash of milk, a teaspoon of chia seeds and a punnet of berries.

Snack: one banana and a flat white.

Lunch: meal-prepped salad made of mixed roast vegetables tossed in oregano, quinoa cooked in turmeric, rocket, one cup of cannellini beans and a sprinkle of feta cheese, dressed in a mixture of extra virgin olive oil and balsamic vinegar.

Snack: four wholegrain crackers topped with a quarter of an avocado and chilli flakes.

Dinner: one small fillet of salmon served with cinnamon-roasted sweet potato and a simple garden salad dressed in extra virgin olive oil.

Tuesday

Breakfast: Two slices of wholegrain bread topped with one tablespoon of peanut butter, a sliced banana and a sprinkle of cinnamon.

Snack: one apple and a flat white.

Lunch: meal-prepped salad made of mixed roast vegetables tossed in oregano, quinoa cooked in turmeric, rocket, one cup of cannellini beans and a sprinkle of feta cheese, dressed in a mixture of extra virgin olive oil and balsamic vinegar.

Snack: one small punnet of plain yoghurt.

Dinner: stir-fry made of tofu, capsicum, broccoli and mixed Asian greens, served on a bed of long-grain brown rice.

Wednesday

Breakfast: overnight oats made of half a cup of rolled oats, a couple of tablespoons of plain yoghurt, a dash of milk, a teaspoon of chia seeds and a punnet of berries.

Snack: one cup of grapes and a flat white.

Lunch: sandwich made of two slices of wholegrain bread, 100g poached chicken, a slice of cheese, grated carrot, tinned beetroot and sprouts.

Snack: veggie sticks plus a handful of raw unsalted almonds.

Dinner: homemade fish tacos made with 100g white fish, a quarter of an avocado, black beans and a fresh tomato salsa made of cherry tomatoes, red onion and lime juice on corn tortillas.

Thursday

Breakfast: Two slices of wholegrain bread topped with one tablespoon of peanut butter, a sliced banana and a sprinkle of cinnamon.

Snack: one apple and a flat white.

Lunch: meal prepped cold noodle salad made of a cup of cooked and cooled vermicelli noodles, a handful of cooked prawns, edamame beans, cabbage, carrot and capsicum, dressed in a mixture of extra virgin olive oil, sesame oil and a splash of soy sauce.

Snack: veggie sticks and a small tub of plain yoghurt.

Dinner: a handful of store-bought falafels cooked in extra virgin olive oil, served with a dollop of hummus, homemade tabouli and half a wholemeal pita bread.

Friday

Breakfast: overnight oats made of half a cup of rolled oats, a couple of tablespoons of plain yoghurt, a dash of milk, a teaspoon of chia seeds and a punnet of berries.

Snack: one banana and a flat white.

Lunch: meal prepped cold noodle salad made of a cup of cooked and cooled vermicelli noodles, a handful of cooked prawns, edamame beans, cabbage, carrot and capsicum, dressed in a mixture of extra virgin olive oil, sesame oil and a splash of soy sauce.

Snack: veggie sticks and a handful of almonds.

Dinner: homemade meatballs made of 100g extra lean beef mince, onion and spices served with a simple tomato-based sauce and a cup of cooked wholemeal spaghetti.

Saturday

Breakfast: Two slices of wholegrain bread topped with a quarter of an avocado and two poached eggs.

Snack: one cup of grapes and a flat white.

Lunch: chicken sandwich made of two slices of wholegrain bread, 100g poached chicken, a slice of cheese, grated carrot, tinned beetroot and sprouts.

Snack: homemade smoothie made of a cup of milk, a dollop of plain yoghurt, one frozen banana and a handful of raw unsalted almonds.

Dinner: homemade vegetarian pizza made of one wholegrain wrap topped with char-grilled capsicum, zucchini, mushrooms, red onion, olives and a small handful of mozzarella, topped with a handful of rocket once cooked.

Sunday

Breakfast: one can of salt-reduced baked beans on two slices of wholegrain toast, topped with a sprinkle of feta cheese.

Snack: flat white and a punnet of berries.

Lunch: toasted sandwich made of two slices of wholegrain bread, a quarter of an avocado, a can of tuna in olive oil, mustard and a slice of cheese, serve with veggie sticks

Snack: four wholegrain crackers topped with half a cup of ricotta cheese and one sliced tomato.

Dinner: 100g lean pork tenderloin served with potatoes, pumpkin and carrots roasted in spices and extra virgin olive oil and a small wholegrain bread roll.

Dessert: one mango.

Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.





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