Medical Disclaimer: This meal plan is for informational purposes only and does not constitute medical advice. Always consult a licensed healthcare provider before making significant changes to your diet, especially if you have a medical condition.
Your Free 7-Day
Anti-Inflammatory
Meal Plan
Your body already knows how to heal. This plan just gives it the right fuel. Food is information — and for 7 days, you're sending your body a clear signal: less fire, more nourishment.
Gluten-free · Dairy-free · No nightshades · Anti-inflammatory · Actually delicious
Key Principles
What makes this plan anti-inflammatory
Gluten-Free & Dairy-Free
Every meal removes the two most common dietary triggers of systemic inflammation, giving your gut a genuine break.
Bone Broth Throughout
Make a big batch on Day 1. The collagen and gelatin seal the gut lining and show up in multiple meals all week.
Omega-3 Rich Proteins
Wild salmon, sardines, and grass-fed beef are prioritized for their anti-inflammatory fatty acid profiles.
No Nightshades
Tomatoes, peppers, and eggplant are excluded — nightshades can aggravate inflammation in sensitive individuals.
Before You Begin
Tips to set yourself up for success
Prep once, eat twice
Roast a big batch of sweet potatoes and a whole chicken on Day 5 — both show up in Day 6 meals. One hour of cooking, two days of easy lunches.
Freeze your broth
Make a big pot of bone broth on Day 1. Freeze half for Day 5's noodle bowl. Store-bought works too — just look for one with no added sugars or fillers.
Progress, not perfection
If you miss a day or swap a meal, keep going. The goal isn't a perfect week — it's building a new relationship with food. Every anti-inflammatory meal counts.
Hydrate between meals
Aim for 8 glasses of filtered water daily. Add a slice of lemon or a few cucumber rounds to make it interesting. Hydration amplifies the anti-inflammatory effect of every meal on this plan.
Your 7-Day Plan
Every meal, every day — tap “Show Recipe” for ingredients & instructions
Day 1
Breakfast
Blueberry Chia Smoothie
A creamy, vibrant smoothie loaded with wild blueberries and omega-rich chia seeds. It preps in 5 minutes and delivers powerful antioxidants before your day begins.
Lunch
Kale & Chickpea Salad
Tender massaged kale with roasted chickpeas, avocado, and a bright lemon-tahini dressing. The massage breaks down tough fibres while roasting the chickpeas gives them an irresistible crunch.
Dinner
Baked Salmon with Roasted Vegetables
A center-cut wild salmon fillet baked alongside a colorful sheet of seasonal vegetables. Simple, deeply nourishing, and packed with omega-3 fatty acids.
Snack
Apple Slices with Almond Butter
Crisp apple wedges alongside creamy raw almond butter — a simple blood-sugar-stabilizing snack with fiber, healthy fats, and natural sweetness.
Day 2
Breakfast
Turmeric Scrambled Eggs
Fluffy eggs scrambled in coconut oil with turmeric, spinach, and a sprinkle of black pepper to activate curcumin absorption. A warming, anti-inflammatory start.
Lunch
Lentil Soup
A hearty, warming soup with red lentils, carrots, celery, cumin, and a swirl of olive oil. Lentils provide plant-based protein and prebiotic fiber that feeds beneficial gut bacteria.
Dinner
Grilled Chicken Zucchini Noodles
Juicy grilled chicken breast over spiralized zucchini noodles tossed in a fresh basil-pesto-style sauce with olive oil and garlic. Light, satisfying, and grain-free.
Snack
Walnuts + Berries
A small handful of raw walnuts alongside a cup of mixed berries. Walnuts deliver ALA omega-3s while berries provide a broad spectrum of polyphenols.
Day 3
Breakfast
Overnight Chia Pudding
Silky chia pudding prepared the evening before with coconut milk and vanilla, topped in the morning with fresh berries and shredded coconut. Preps in 5 minutes — wake up to breakfast already waiting.
Lunch
Quinoa Power Bowl
A nourishing bowl of fluffy quinoa with roasted sweet potato, avocado, arugula, and a zesty lemon-cumin dressing. Quinoa is one of the few plant foods with all nine essential amino acids.
Dinner
Turkey Lettuce Wrap Tacos
Seasoned ground turkey in crisp butter lettuce cups with shredded carrot, avocado, cilantro, and a ginger-lime drizzle. All the taco flavors — none of the gluten.
Snack
Celery with Guacamole
Crunchy celery sticks scooped through fresh guacamole. A hydrating, fiber-rich snack with monounsaturated fats from avocado to keep you satiated.
Day 4
Breakfast
Green Smoothie Bowl
A thick, vibrant smoothie bowl packed with spinach, mango, and coconut milk, topped with hemp seeds, blueberries, and banana slices. Delicious enough to feel indulgent — functional enough to power your morning.
Lunch
Avocado Tuna Salad
Wild-caught tuna mashed with creamy avocado, celery, red onion, and lemon in place of mayo. Served over mixed greens or in lettuce cups for a clean, protein-rich midday meal.
Dinner
Shrimp Stir-Fry with Cauliflower Rice
Wild shrimp seared with broccoli, snap peas, and bok choy in a fragrant ginger-garlic-coconut aminos sauce, served over fluffy cauliflower rice. Quick, colorful, and powerfully anti-inflammatory.
Snack
Mixed Nuts
A small handful of raw mixed nuts — almonds, walnuts, and cashews — delivering a quick hit of healthy fats, magnesium, and protein to tide you over until dinner.
Day 5
Breakfast
Sweet Potato & Egg Hash
Crispy sweet potato cubes sautéed with spinach and herbs, topped with two perfectly cooked eggs. A grain-free, nutrient-dense breakfast that keeps you energized for hours.
Lunch
Roasted Beet Salad
Earthy roasted beets over arugula with candied walnuts, avocado, and a simple balsamic-dijon dressing. Beets' betalain pigments are among the most potent anti-inflammatory compounds in the plant kingdom.
Dinner
Herb-Crusted Cod with Asparagus
Wild cod fillets coated in a fragrant crust of fresh parsley, lemon zest, and garlic, roasted alongside asparagus spears. Clean, elegant, and ready in under 25 minutes.
Snack
Sliced Cucumber + Hummus
Cool, hydrating cucumber slices with creamy chickpea hummus. A snack that delivers fiber, plant protein, and healthy fats in one clean, satisfying bite.
Day 6
Breakfast
Anti-Inflammatory Golden Milk Oatmeal
Creamy gluten-free oats cooked in coconut milk with turmeric, ginger, and cinnamon — a warm, golden bowl of functional medicine. Topped with banana slices and a drizzle of raw honey.
Lunch
Spinach Turkey Meatball Bowl
Tender baked turkey meatballs over steamed brown rice and sautéed spinach, drizzled with a lemon-herb tahini sauce. High-protein, gluten-free, and deeply satisfying.
Dinner
Stuffed Bell Peppers
Colorful bell peppers loaded with seasoned ground turkey, cauliflower rice, and herbs, roasted until tender and caramelized. A complete meal in an edible bowl.
Snack
Pumpkin Seeds + Dried Goji Berries
Raw pumpkin seeds alongside dried goji berries — a mineral-rich, antioxidant-dense snack. Pumpkin seeds provide magnesium and zinc; goji berries deliver zeaxanthin and unique polysaccharides.
Day 7
Breakfast
Açaí Bowl
A thick, deeply purple açaí smoothie base topped with sliced banana, fresh berries, hemp seeds, and coconut flakes. Açaí's anthocyanin content rivals any berry on the planet — a powerful anti-inflammatory finish to the week.
Lunch
Roasted Veggie & Hummus Wrap
Colorful roasted vegetables and creamy hummus rolled up in a gluten-free cassava tortilla with fresh spinach and avocado. A satisfying, plant-forward wrap packed with fiber and antioxidants.
Dinner
Slow-Cooker Chicken Vegetable Soup
A deeply nourishing, whole-chicken bone broth soup loaded with carrots, celery, zucchini, and fresh thyme. Set it in the morning, come home to healing. The collagen released from the whole chicken seals the gut lining.
Snack
Dark Chocolate + Almonds
A square or two of 85%+ dark chocolate alongside a small handful of raw almonds. Dark chocolate's flavanols reduce inflammatory markers in the blood — ending the week on a note that feels like a reward.
You Made It. Now Make It Stick.
Ready for the full protocol?
Seven days of clean, intentional eating is a powerful reset — but real healing happens over time, with the right guidance and a plan that evolves with you.
Uproot is the app built for exactly this journey. Track food introductions, follow a guided protocol, log symptoms, and get instant AI food answers from Nouri — all in one place, with your practitioner in the loop.
Start Uproot — $9.99/monthNo commitment · Cancel anytime · Instant access