Patient Education Library
Designed for both clinicians and the general public, these handouts provide practical, evidence-informed guidance that blends conventional medicine with complementary strategies. Within each handout you have the option to share or download a PDF.
Anti-Inflammatory Diet: Budget Friendly Sample Meal Plan - 1 Week
Monday
Breakfast
- Oatmeal with frozen blueberries, nuts, banana
- Green tea or coffee
Lunch
- Vegetable soup with lentils
- Multigrain crackers
- Green or herbal tea
Dinner
- Baked frozen salmon
- Steamed broccoli or greens
- Brown rice
- Herbal tea
Snacks
- Almonds
- Celery sticks and peanut butter/hummus
Tuesday
Breakfast
- Scrambled eggs or tofu with veggies
- Multigrain toast
- Green tea or coffee
Lunch
- Canned sardines/anchovies/salmon with whole grain crackers and Dijon mustard
- Carrots and hummus
- Green or herbal tea
Dinner
- Stuffed pepper
- Brown rice
- Black beans
- Mixed fresh/frozen berries and coconut cream
- Herbal tea
Snacks
- Whole grain crackers
- Apple
- Yogurt*
*non-dairy options such as coconut yogurt can be substituted
Wednesday
Breakfast
- Low glycemic index granola
- Banana
- Yogurt*
- Green tea or coffee
Lunch
- Lentil soup
- Celery and hummus
- Green or herbal tea
Dinner
- Tofu stir fry with mushrooms
- Steamed broccoli/carrots
- Brown rice
- Herbal tea
Snacks
- Celery sticks
- Peanut butter
*non-dairy options such as coconut yogurt can be substituted
Thursday
Breakfast
- Fried potatoes with veggies
- Banana/orange/apple
- Green tea or coffee
Lunch
- Black bean tacos on corn tortilla
- Cucumber slices
- Apple
- Green or herbal tea
Dinner
- Baked chicken
- Salad with homemade dressing
- Herbal tea
Snacks
- Yogurt*
- Boiled egg
- Crackers
*non-dairy options such as coconut yogurt can be substituted
Friday
Breakfast
- Scrambled eggs or tofu with veggies
- Toast
- Green tea or coffee
Lunch
- Salad (greens, tomatoes, cucumber, carrots, sunflower seeds, avocado with olive oil and vinegar dressing)
- Banana and peanut butter
- Green or herbal tea
Dinner
- Chicken curry
- Black beans
- Brown rice
- Salad with homemade dressing
- Herbal tea
Snacks
- Yogurt*
- Pumpkin/sunflower seeds
*non-dairy options such as coconut yogurt can be substituted
Saturday
Breakfast
- Oatmeal with frozen blueberries, nuts, banana
- Green tea or coffee
Lunch
- Tuna salad sandwich on multigrain bread
- Berries and coconut cream
- Green or herbal tea
Dinner
- Baked chicken
- Broccoli
- Baked sweet potato
- Herbal tea
Snacks
- Orange
- Almonds
- Whole grain crackers
Sunday
Breakfast
- Veggie and fruit smoothie with peanut butter and protein powder
- Green tea or coffee
Lunch
- Black bean tacos on corn tortilla
- Mixed veggies
- Mixed fresh/frozen berries and coconut cream
- Green or herbal tea
Dinner
- Baked frozen salmon
- Steamed rice
- Steamed vegetables
- Herbal tea
Snacks
- Apple with peanut butter
- Yogurt*
- Carrots and hummus
*non-dairy options such as coconut yogurt can be substituted
Disclaimer: Information provided is for general informational purposes only and is not a substitute for professional medical advice, nor does it establish a doctor-patient relationship. Always seek the advice of your qualified health provider. We assume no responsibility for errors or omissions in the content.
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