Vegan Anti-Inflammatory Diet

    Vegan Anti-Inflammatory Diet

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    This nutritious plant-based meal plan combines the fundamentals of a vegan anti-inflammatory diet for a week's worth of delicious, nourishing meals and snacks that will help you feel as good as possible.

    With the help of this plant-based meal plan, you won't only feel invigorated and fed; you'll also be able to keep inflammation at bay. It's a good thing because inflammation is the body's natural response to protecting itself from harmful intruders and assisting in the healing process after an injury. The problem is that inflammation can go into overdrive and become chronic, which is responsible for many conditions, including arthritis, diabetes, obesity, gastrointestinal difficulties, and cardiovascular disease.

    A diet primarily composed of plant foods is one of the healthiest ways to reduce chronic inflammation and help you feel your absolute best. You may increase your fiber and phytochemicals from plant-based proteins like tofu, beans and lentils, seitan, and tempeh by decreasing your meat consumption and increasing the number of vegetarian meals you consume. This meal plan is chock full of nutritious plant-based proteins, brightly colored fruits and vegetables, healthy fats like avocado, almonds, and olive oil, and plenty of whole grains. We include all of these foods at 1,200 calories per day to encourage a healthy weight loss of 1 to 2 pounds per week, and we provide modifications to bump it up to 1,500 and 2,000 calories per day, depending on your calorie needs. We aim to promote a healthy weight loss of 1 to 2 pounds per week.

    Foods That Fight Inflammation That Are Suitable For A Vegan Diet:

    Fruits and veggies with a rainbow of colors

    • Fruits and veggies with a rainbow of colors (Read: Why You Should Eat the Rainbow for additional information on why you should eat various fruits and vegetables.)
    • Proteins for vegan diets include beans, lentils, tofu, tempeh, and seitan.
    • Milk and yogurts are made from plants rather than animals.
    • Olive oil, avocado oil, flaxseed oil, nuts, and seeds are healthy fats. Other healthy fats include grapeseed oil and grapeseed oil.

    How To Plan And Prepare Your Meals For The Week:

    Meals For The Week

    • Prepare the tasty Vegetable Soup in the Slow Cooker throughout the weekend. After you've finished enjoying it, divide it up into portions and store them in the refrigerator for the remainder of the week. You can quickly grab it on those hectic weekdays and get out the door.
    • The Quinoa and Chia Oatmeal Mix from Day 2 is something that can also be created throughout the weekend. If you put the mixture in a jar that can be sealed, make sure you have a scoop that can hold a third of a cup handy so that you can divide it out and eat it when you want with no problem.
    • The energy bites made with mango and dates recommended for Day 3 of this diet are some of our favorites. Create a large quantity during the weekend, and think about making it twice as much and freezing half of it. That's what we call SUPERIOR meal preparation!

    Day 1

    vegan pancakes

    Morning Meal (312 calories)

    • One portion of vegan pancakes is served with one tablespoon of pure maple syrup and 1 cup of blueberries per pancake.

    A.M. Snack (73 calories)

    • Energy Bites with Mango and Dates, one serving

    Lunch (298 calories)

    • Slow-Cooker Vegetable Soup with one tablespoon of nutritional yeast sprinkled on top of 1 serving
    • One piece of crusty whole-grain bread, medium-sized

    P.M. Snack (95 calories)

    • One medium apple

    Dinner (453 calories)

    • One portion of spiced lentils topped with roasted root vegetables and greens

    Totals for the day are as follows: 1,231 calories, 45 grams of protein, 193 grams of carbs, 37 grams of fiber, 38 grams of fat, and 1,545 milligrams of sodium.

    Change it so that it has 1,500 calories: To your breakfast, add one cup of unsweetened almond milk and one tablespoon of chopped walnuts. For your morning snack, add one additional Mango-Date Energy Bite, and for lunch, add one apple.

    Make it 2,000 calories: Include all of the modifications for the 1,500-calorie day (above), plus add an extra serving of Vegan Pancakes and another 1 Tbsp. Chopped walnuts to breakfast, add one extra Mango-Date Energy Bite to A.M. snack, increase Slow-Cooker Vegetable Soup by 1/2 cup at lunch, and add 2 Tbsp. Peanut butter to P.M. snack. In these circumstances, the total number of calories consumed for the day will be around 2,000.

    Day 2

    One portion of the Quinoa and Chia Oatmeal Mixture

    Morning Meal (196 calories)

    • One portion of the Quinoa and Chia Oatmeal Mixture (prepared with water)

    A.M. Snack (95 calories)

    • One medium apple

    Lunch (298 calories)

    • Slow-Cooker Vegetable Soup with one tablespoon of nutritional yeast sprinkled on top of 1 serving
    • One piece of crusty whole-grain bread, medium-sized

    P.M. Snack (147 calories)

    • Energy Bites with Mango and Dates, Divided into 2 Servings

    Dinner (454 calories)

    • A burger made from sweet potatoes and black beans, one serving per burger

    One thousand one hundred ninety calories, 38 grams of protein, 182 grams of carbs, 32 grams of fiber, 39 grams of fat, and 1,530 milligrams of salt make up the daily totals.

    To get the total up to 1,500 calories, add one banana to breakfast, two tablespoons of almond butter to the morning snack, and 25 almonds to the afternoon snack.

    Make it a 2,000-calorie day by including all of the changes listed for the 1,500-calorie day (above), adding one cup of unsweetened almond milk, and topping the cereal with two tablespoons' worth of chopped walnuts for breakfast. The afternoon snack should now include 1 1/2 cups of sliced strawberries, and supper should have two servings of Mexican corn (esquites).

    Day 3

    Vegan Smoothie Bowl

    Morning Meal (338 calories)

    • 1 serve Vegan Smoothie Bowl

    A.M. Snack (73 calories)

    • Energy Bites with Mango and Dates, one serving

    Lunch (258 calories)

    • One vegan entree in this bistro-style lunch box
    • 12 cups of edamame that has been boiled and shelled

    P.M. Snack (141 calories)

    • ½ cup carrot sticks
    • 15 almonds

    Dinner (382 calories)

    • 112 cups of Vegetarian Chili Prepared in a Slow Cooker
    • 1 ounce of crackers made with healthy grains

    The daily totals are as follows: 1,192 calories, 41 grams of fat, 186 grams of carbs, 40 grams of fiber, and 1,368 of sodium.

    Change it to 1,500 calories: Breakfast will be improved by adding a quarter cup of Maple Granola and an extra energy bite made with mango and dates. Raise the amount of Slow-Cooker Vegetarian Chili that you eat for supper to a total of two cups.

    Make it a 2,000-calorie day by including all of the changes for the 1,500-calorie day (listed above) and adding one extra Mango-Date Energy Bite to the morning snack, bringing the total number to three. Include an additional 1 ounce of crackers and one medium apple with supper. At lunch, have 1 cup of strawberries. For the afternoon snack, include an extra 15 almonds. As a sweet ending to the meal, stir in one ounce of vegan dark chocolate with a cocoa percentage of between 70 and 85%.

    Day 4

    One portion of Quinoa and Chia Oatmeal Mix

    Morning Meal (280 calories)

    • One portion of Quinoa and Chia Oatmeal Mix, which has been made with water, topped with 1 cup of blueberries

    A.M. Snack (147 calories)

    • Energy Bites with Mango and Dates, Divided into 2 Servings

    Lunch (298 calories)

    • Slow-Cooker Vegetable Soup with one tablespoon of nutritional yeast sprinkled on top of 1 serving
    • One piece of crusty whole-grain bread, medium-sized

    P.M. Snack (158 calories)

    • 1/3 cup of crispy chickpeas that have been prepared

    Dinner (319 calories)

    • 1 serve Vegetarian Lo Mein

    1,203 calories, 46 grams of protein, 187 grams of carbs, 35 grams of fiber, 33 grams of fat, and 1,901 milligrams of sodium make up the daily totals.

    Bring up to 1,500 calories by including one banana in your breakfast, one cup of unsweetened almond milk in your morning snack, and one cup of grapes with your lunch.

    Increase the calorie count to 2,000: Breakfast should consist of 2 tablespoons of dry, unsweetened coconut and 1 cup of unsweetened almond milk. The morning snack should now include an extra Mango-Date Energy Bite, and the afternoon snack should now have an additional 1/3 cup of crispy chickpeas. At supper, you should increase your dish of vegetarian lo mein to two cups, which is an extra two-thirds of a cup.

    Day 5

    maple granola accompanied by 1 cup of unsweetened almond milk

    Morning Meal (280 calories)

    • One portion of maple granola accompanied by 1 cup of unsweetened almond milk
    • One medium apple

    A.M. Snack (64 calories)

    • 1/2 cup edamame

    Lunch (298 calories)

    • Slow-Cooker Vegetable Soup with one tablespoon of nutritional yeast sprinkled on top of 1 serving
    • One piece of crusty whole-grain bread, medium-sized

    P.M. Snack (240 calories)

    • 1/2 cup of crispy chickpeas that have been prepared

    Dinner (324 calories)

    • One portion of stuffed potatoes with salsa and beans in a serving dish

    1,207 calories, 50 grams of protein, 183 grams of carbs, 44 grams of fiber, 34 grams of fat, and 1,899 milligrams of sodium make up the daily totals.

    To get the total to 1,500 calories, add one banana to breakfast, increase the amount of edamame eaten as a morning snack by a quarter cup, and add one cup of strawberries to lunch. Add half a cup's worth to the afternoon snack of crunchy chickpeas, and include an extra helping of tortilla chips for dinner.

    Increase the calorie count to 2,000: To the breakfast dish, stir in an extra 1/3 cup of maple granola, and for the morning snack, stir in an additional 1/2 cup of edamame. Boost the midafternoon snack with one cup of crispy chickpeas. To the supper, please add two portions of tortilla chips.

    Day 6

     Vegan Smoothie Bowl

    Morning Meal (338 calories)

    • 1 serve Vegan Smoothie Bowl

    A.M. Snack (120 calories)

    • 1/4 cup of chickpeas that are crispy.

    Lunch (339 calories)

    • One wrap with edamame and hummus serving

    P.M. Snack (73 calories)

    • Energy Bites with Mango and Dates, one serving

    Dinner (360 calories)

    • One serving of vegan tacos without beef

    1,231 calories, 47 grams of protein, 159 grams of carbohydrates, 35 grams of fiber, 57 grams of fat, and 1,361 milligrams of sodium make up an average day.

    Change it to 1,500 calories: Breakfast will benefit from adding a quarter cup of maple granola, lunch will taste better with one cup of pineapple, and dinner will taste better with two tablespoons of pumpkin seeds.

    Increase the calorie count to 2,000: Add one additional Mango-Date Energy Bite to your morning snack, half a cup of crunchy chickpeas to your lunch, and six ounces of plain soy yogurt to your afternoon meal. As a sweet ending to the meal, stir in one ounce of vegan dark chocolate between 70 and 85% cocoa.

    Day 7

    Granola is made with maple syrup

    Morning Meal (249 calories)

    • Granola is made with maple syrup, combined with one cup of unsweetened almond milk and one cup of raspberries.

    A.M. Snack (95 calories)

    • One medium apple

    Lunch (339 calories)

    • Edamame Hummus Wrap

    P.M. Snack (193 calories)

    • 25 almonds

    Dinner (348 calories)

    • One tablespoon of nutritional yeast is sprinkled on top of the Korean BBQ Tempeh Grain Bowl.

    Totals for the day are as follows: 1,223 calories, 47 grams of protein, 154 grams of carbohydrates, 31 grams of fiber, 51 grams of fat, and 1,523 milligrams of sodium.

    To bring the total to 1,500 calories, add one cup of pineapple to lunch and ten more almonds to the snack in the afternoon. To the dinner, please add one serving of Spicy Stir-Fried String Beans.

    Increase the calorie count to 2,000: Increase the amount of almond milk you consume for breakfast to 1 1/2 cups, add two tablespoons of almond butter to your morning snack, and add 6 ounces of plain soy yogurt to your lunch. At dinner, add one cup of red beans and one additional serving of string beans cooked in a spicy stir-fry.

    Finally, let us know if you like the vegan anti-inflammatory diet. Would you be interested in trying it out?