If you’ve been feeling bloated, tired, or inflamed lately — your body might be asking for a reset. This isn’t about dieting or restriction; it’s about giving your body the support it needs through simple, whole foods that naturally reduce inflammation. It’s about nourishing your body from the inside out.

Inflammation is part of the body’s healing process, but when it becomes chronic — from stress, poor sleep, or processed food — it can impact your mood, energy, digestion, and even your ability to lose weight. The good news? Food is powerful medicine and you can change your internal status with the choices you make.

Below you’ll find anti-inflammatory recipes for breakfast, lunch, dinner, and snacks — all focused on balancing blood sugar, improving gut health, and nourishing your mind and body.

At the end, you’ll find a simple 5-day sample reset plan showing how to put it all together.

Breakfast Recipes

1. Berry Chia Pudding (~280 calories)

Ingredients:

½ cup chia seeds
1 ½ cups unsweetened almond milk
½ tsp cinnamon
½ cup mixed berries

Instructions:

Stir chia seeds, almond milk, and cinnamon in a jar.
Let sit overnight or at least 3 hours.
Top with berries before serving.

2. Anti-Inflammatory Smoothie (~300 calories)

Ingredients:

1 cup almond milk
½ banana
½ cup pineapple
1 handful spinach
1 tbsp flaxseed
1 scoop protein powder
Dash turmeric

Instructions:

Blend all ingredients until smooth.
Serve immediately and enjoy the tropical, refreshing flavor.

3. Oatmeal with Blueberries & Almonds (~320 calories)

Ingredients:

½ cup oats
1 cup unsweetened almond milk
½ cup blueberries
1 tbsp slivered almonds
Sprinkle cinnamon

Instructions:

Cook oats in almond milk over medium heat until creamy.
Stir in blueberries and top with almonds and cinnamon.

Lunch & Dinner Recipes

1. Quinoa & Veggie Power Bowl (~420 calories)

Ingredients:

¾ cup cooked quinoa
1 cup roasted veggies (broccoli, zucchini, bell peppers)
4 oz grilled chicken or chickpeas
Olive oil + lemon juice

Instructions:

Combine all ingredients in a bowl.
Drizzle with olive oil and lemon juice before serving.

2. Mediterranean Chickpea Salad (~380 calories)

Ingredients:

1 cup chickpeas
½ cup chopped cucumber
½ cup chopped tomato
2 tbsp chopped parsley
1 tbsp olive oil
½ lemon, juiced
Sprinkle feta

Instructions:

Toss all ingredients in a bowl.
Chill for 15 minutes before serving.

3. Lentil Soup (~420 calories)

Ingredients:

1 cup cooked lentils
½ cup carrots, chopped
½ cup celery, chopped
¼ cup onion, diced
1 garlic clove, minced
1 tbsp tomato paste
Olive oil, salt, pepper, herbs

Instructions:

Sauté onion, garlic, carrots, and celery in olive oil.
Add tomato paste, lentils, and herbs.
Simmer 20 minutes.

4. Grilled Salmon with Sweet Potatoes & Spinach (~450 calories)

Ingredients:

4–5 oz salmon
½ cup sweet potato cubes
1 cup spinach
Olive oil, lemon, sea salt

Instructions:

Roast sweet potatoes until tender.
Grill salmon and sauté spinach in olive oil.
Squeeze lemon over the top and season to taste.

Snack Ideas

1. Apple with Almond Butter (~220 calories)

Slice one apple and enjoy with 2 tbsp almond butter.

2. Cucumber + Hummus (~100 calories)

Dip cucumber slices into 2 tbsp hummus for a crunchy, hydrating snack.

3. Strawberries + Chia Seeds (~100 calories)

Combine 1 cup sliced strawberries with 1 tbsp chia seeds for a quick fiber boost.

4. Dark Chocolate & Herbal Tea (~150 calories)

Enjoy a few squares of dark chocolate with calming tea for a mindful evening moment.

Keep the Momentum Going

When you’re ready to keep feeling your best, grab the Anti-Inflammatory Recipe Bundle — it’s filled with nourishing, flavorful meals to support your health, energy, and inflammation goals long-term.

As a coach, I always ask my clients to lean into what feels best for them. A few things to think about:

Stay hydrated
Progress over perfection
Which recipes or food items help you feel and function your best?
What fits into your lifestyle - this is one of my biggest tips! We have to get out of the mindset of thinking we SHOULD do certain things and into the mindset of what CAN I actually do that fits with my personal preferences, my body, and my lifestyle.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

50 Anti-Inflammatory Meals → recipes to fight inflammation
Mediterranean Diet Refresh → fully guided program for wellness & weight loss

SAY HELLO TO HEALTHY LIVING

The Mediterranean Diet, one of the healthiest in the world, is naturally anti-inflammatory and one that infuses rich nutrients to optimize health and weight loss.

Enjoy the following with our guided program: