How To Follow A Mediterranean Diet Anti Inflammatory

    Mediterranean Diet: Anti-Inflammatory

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    Anti-Inflammatory Diet Plan Based On The Mediterranean Diet 

    A whole week's worth of simple Mediterranean Diet anti inflammatory recipes that are easy to cook and advice on preparing meals in advance to make the hectic weekdays a little less stressful. The Mediterranean diet, which is widely acknowledged to be among the healthiest diets in the world, is loaded with several most valuable items in reducing inflammation. According to studies, the Mediterranean diet resembles an "anti-inflammatory diet" because consuming a lot of fruits and vegetables, whole grains, lean protein sources, herbs and spices, and healthy fat sources (such as chia seeds, walnuts, avocado, and olive oil). These wholesome whole foods are rich in vitamins, minerals, and antioxidants, all of which contribute to the strengthening of your immune system and the prevention of inflammation.

    Anti inflammatory

    Even while inflammation is an ordinary and necessary component of living everyday life it is what defends us from external invaders and helps us heal from injury — the problem begins when inflammation goes into overdrive and becomes chronic. Cancer, cardiovascular disease, arthritis, and diabetes are some of the disorders that have been linked to chronic inflammation. The good news is that adhering to a Mediterranean diet may help fight inflammation and protect against chronic illnesses. In addition, it is also helpful for those trying to reduce their body fat percentage (thanks to all the plant-based fiber). You'll discover easy-to-follow recipes for the Mediterranean diet as well as simple meal-prep techniques in this plan for the Mediterranean diet, which will make following this diet as simple as it possibly can be.

    We designed this diet at 1,200 calories per day to encourage a healthy weight reduction of 1 to 2 pounds per week, but we brought in tweaks to push it up to 1,500 and 2,000 calories per day, depending on your needs. Our goal was to promote a weight loss of 1 to 2 pounds per week.

    Anti-Inflammatory Foods For The Mediterranean Diet

    Anti inflammatory

    The anti-inflammatory items that should consume in more significant quantities, and we made sure to include them in our menu for the Mediterranean diet:

    • Cherries
    • Spinach
    • Avocado
    • Ginger
    • Chia seeds (chia seeds)
    • Blackberries
    • Lemon
    • Garlic
    • Oregano
    • Parsley
    • Mint
    • Chives
    • Basil
    • Cherry tomatoes (n. pl.)
    • Oil made from olives
    • Salmon
    • Kale
    • Broccoli
    • Red cabbage
    • Onion crimson
    • Paprika
    • Cumin
    • Chickpeas
    • Cauliflower

    Plan for an Anti-Inflammatory Diet Based on the Mediterranean Diet: 1,200 Calories

    A whole week's worth of simple anti-inflammatory recipes that are easy to cook and advice on preparing meals in advance to make the hectic weekdays a little less stressful.

    How To Plan And Prepare Your Meals For The Week:

    Anti inflammatory

    Ensure you have enough of the anti-inflammatory cherry spinach smoothie for the first, third, and sixth days of the cleanse by preparing four freezer bags with one serving each. Having measured and added all ingredients, except for the liquid, to individual freezer bags (we like these Stasher reusable silicone bags), all you have to do in the morning is dump these frozen ingredients into a blender, add the liquid, and blend!

    Create these Savory Date and Pistachio Bites and keep them in the refrigerator for a healthy snack any time of the week. You may store it in the fridge for up to three days, or you can freeze it for up to three months.

    Make sure you have the Greek Meatball Mezze Bowls ready so you may enjoy them for lunch on days 1, 2, 3, and 4.

    Anti inflammatory

    On Day 1, get an early start on preparing the Mediterranean Slow-Cooker Chicken Noodle Soup so that we will do it in time for supper.

    Day 1

    Chicken Noodle Soup Prepared in a Slow Cooker with a Mediterranean Flavor

    Chicken Noodle Soup

    Morning meal (410 calories)
    • Smoothie including anti-inflammatory cherries and spinach, one serve
    • A.M. Snack (68 calories)
    • One portion of this savory date and pistachio bites
    Lunch (374 calories) (374 calories)
    Dinner (256 calories)
    • One portion of Slow-Cooker Chicken Noodle Soup with a Mediterranean Flavor
    • Make today a day with 1,500 calories: You should have two portions of the savory date and pistachio bites for your morning snack and two servings of the Mediterranean slow-cooker chicken noodle soup for supper.

    Make today a day with 2,000 calories:

    calories

    • Increase the morning snack to two servings of savory date and pistachio bites.
    • At the same time, add one cup of blueberries to the morning snack.
    • At lunch, add one medium apple.
    • For the afternoon snack, add one cup of nonfat plain Greek yogurt.
    • For dinner, increase the servings of Mediterranean Slow-Cooker Chicken Noodle Soup to two.
    • At dinner, add one medium whole-wheat dinner roll.

    Day 2

    Salmon salad made with superfood sliced salmon

    Salmon salad made with superfood sliced salmon

    Morning meal (242 calories)
    • One slice of toast topped with goat cheese, blackberries, and almonds, serving size
    • A.M. Snack (35 calories)
    • One clementine
    Lunch (392 calories)
    • Mezze Bowls Stuffed with Greek Meatballs, One Serving
    • P.M. Snack (135 calories)
    • savory date and pistachio bites, enough for two serves
    Dinner (409 calories)
    • One portion of the Superfood Chopped Salad topped with Smoked Salmon and Creamy Garlic Dressing.
    • Make today a day with 1,500 calories: You should now eat two portions of the goat cheese, blackberry, and almond topped toast for breakfast, and you should also add four walnuts to your morning snack.

    Make today a day with 2,000 calories: Add 12 walnuts to the morning snack, one medium apple to lunch, 1 cup of nonfat plain Greek yogurt to the afternoon snack, and one medium whole-wheat dinner roll to dinner. For breakfast, increase the amount to 2 servings of goat cheese, blackberry, and almond topped toast.

    Day 3

    Morning meal (410 calories)
    • Smoothie including anti-inflammatory cherries and spinach, one serve

    Smoothie including anti-inflammatory cherries and spinach

    • A.M. Snack (68 calories)
    • One portion of this savory date and pistachio bites
    Lunch (392 calories)
    • Mezze Bowls Stuffed with Greek Meatballs, One Serving
    • P.M. Snack (95 calories)
    • One medium apple
    Dinner (255 calories)
    • One portion of scallops was seared and served with white bean ragu and charred lemon.

    Make today a day with 1,500 calories: Include one clementine in the morning snack, and double the portion size of the scallops with white bean ragu and charred lemon in the evening meal.

    Make today a day with 2,000 calories:

    calories

    • Increase the morning snack to two servings of savory date and pistachio bites and add two clementines to the morning snack.
    • Increase dinner to two servings of seared scallops with white bean ragu and charred lemon.
    • Add one medium whole-wheat dinner roll to the evening meal.
    • Add one medium pear to lunch.
    • Increase one cup of nonfat plain Greek yogurt to the afternoon snack, and add one medium whole-wheat dinner roll to the evening meal.

    Day 4

    Morning meal (242 calories)
    • One slice of toast topped with goat cheese, blackberries, and almonds, serving size
    • A.M. Snack (101 calories)
    • One medium pear
    Lunch (392 calories)
    • Mezze Bowls Stuffed with Greek Meatballs, One Serving

    Mezze

    • P.M. Snack (35 calories)
    • One clementine
    Dinner (442 calories)
    • One portion of salmon encrusted with walnuts and rosemary
    • One portion of roasted butternut squash and apples topped with dried cherries and pumpkin seeds.

    Make today a day with 1,500 calories: A cup of plain, nonfat Greek yogurt should be added to the morning snack, the number of clementines should be increased to two, and should add eight walnuts to the afternoon snack.

    Make today a day with 2,000 calories:

    • Increase the size of your morning snack to include one cup of nonfat plain Greek yogurt.
    • Increase the size of your afternoon snack to include two clementines and sixteen walnuts.
    • Serve dinner with one medium whole-wheat dinner roll.
      Breakfast should now consist of two servings of goat cheese, blackberry, and almond toast.

    Day 5

    Morning meal (240 calories)
    • Cherry spinach anti-inflammatory smoothie, one-half serving
    • One clementine
    • A.M. Snack (35 calories)
    • One clementine
    Lunch (392 calories)
    • Mezze Bowls Stuffed with Greek Meatballs, One Serving
    • P.M. Snack (84 calories)
    • 1 cup blueberries
    Dinner (479 calories)
    • Bowl of quinoa, chickpeas, and Mediterranean spices, one serving

    Bowl of quinoa

    Make today a day with 1,500 calories: Breakfast should now consist of one serving of the anti-inflammatory cherry spinach smoothie, and the morning snack should now include eight walnuts.

    Make today a day with 2,000 calories: Increase breakfast to one dish of the anti-inflammatory cherry spinach smoothie, add sixteen walnuts to the morning snack, one cup of nonfat plain Greek yogurt to the afternoon snack, and two servings of the savory date and pistachio bites along with one medium apple for the evening snack.

    Tips for preparing meals: Set aside one portion of the Mediterranean Chickpea Quinoa Bowl for lunch on day 6.

    On the morning of Day 5, make one whole serving of the Anti-Inflammatory Cherry Spinach Smoothie, and then chill the other half of the dish so you may have it for breakfast on Day 6. If the smoothie separates, shake it.

    Day 6

    • Morning meal (240 calories)
    • Cherry spinach anti-inflammatory smoothie, one-half serving
    • One clementine
    • A.M. Snack (68 calories)
    • One portion of these savory dates and pistachio bites
    Lunch (477 calories)
    • Bowl of quinoa, chickpeas, and Mediterranean spices, one serving
    Dinner (403 calories)

    One dish of Creamy Pasta with Lemon and Shrimp

    Make today a day with 1,500 calories: Increase the amount of anti-inflammatory cherry spinach smoothie you have for morning to one serving, and add one medium apple to your afternoon snack.

    Make today a day with 2,000 calories: Breakfast should now consist of one serving of the anti-inflammatory cherry spinach smoothie, and the morning snack should now consist of two portions. Savory Date & Pistachio Bites, add one medium pear to your morning snack, one medium apple, four walnuts, and one cup of nonfat plain Greek yogurt for your afternoon and evening snack; add one-fourth of a cup of hummus and one cup of sliced cucumber.

    Day 7

    Morning meal (242 calories)
    • One slice of toast topped with goat cheese, blackberries, and almonds, serving size

    One slice of toast topped with goat cheese, blackberries

    • A.M. Snack (68 calories)
    • One portion of this savory date and pistachio bites
    Lunch (374 calories)
    • Pita Bread and Hummus accompany one portion of Green Salad.
    • P.M. Snack (95 calories)
    • One medium apple
    Dinner (411 calories)
    • One bowl of Greek Cauliflower Rice with grilled chicken is served.

    Make today a day with 1,500 calories: Raise the amount of toast topped with goat cheese, blackberries, and almonds for breakfast to two servings, and add two clementines to the morning snack.

    Make today a day with 2,000 calories:

    • Increase breakfast to two servings of goat cheese, blackberry, and almond toast.
    • Add two clementines to the morning snack.
    • Add one medium pear to lunch.
    • Add one cup of nonfat plain Greek yogurt and eight walnuts to the afternoon snack, and increase dinner to include one medium whole-wheat dinner roll.

    Anti inflammatory

    In addition to consuming many fruits and vegetables, whole grains, lean protein sources, herbs and spices, and healthy fat sources (like chia seeds, walnuts, avocado, and olive oil), the Mediterranean diet anti inflammatory diet. You can strengthen your immune system and prevent inflammation with these whole foods, which are rich in vitamins, minerals, and antioxidants.