Your 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
How to Use This Plan
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.
Day 1
Golden Coconut · Wild Salmon · Slow-Simmered Chicken · Cucumber &
Golden Coconut Chia Pudding
Rich, creamy chia pudding made with full-fat coconut milk and a generous shake of turmeric and cinnamon, topped with fresh blueberries and a drizzle of raw honey. It preps in 5 minutes the night before and keeps you full all morning.
Wild Salmon & Arugula Power Bowl
Flaked wild-caught salmon over a bed of peppery arugula, roasted beets, shredded purple cabbage, and sliced avocado, dressed with lemon and extra-virgin olive oil. Omega-3s from the salmon and nitrates from the beets make this an anti-inflammatory powerhouse.
Slow-Simmered Chicken Bone Broth Soup
A deeply nourishing, gut-sealing broth-based soup loaded with free-range chicken, zucchini, carrots, celery, and fresh thyme. The collagen from the bone broth supports the intestinal lining while the vegetables deliver a full spectrum of antioxidants.
Cucumber & Avocado Bites
Cool cucumber rounds topped with smashed avocado, a squeeze of lime, and a pinch of sea salt. Simple, hydrating, and loaded with monounsaturated fats that calm inflammation.
Day 2
Wild Blueberry · Turkey & · Herb-Crusted Baked · Coconut Yogurt
Wild Blueberry & Coconut Smoothie Bowl
A thick, vibrant smoothie base of frozen wild blueberries, coconut cream, and banana, topped with shredded coconut and fresh mint. Wild blueberries carry some of the highest antioxidant loads of any fruit — the deep pigment is the medicine.
Turkey & Sweet Potato Lettuce Wraps
Seasoned ground turkey with roasted sweet potato cubes, shredded carrots, and fresh cilantro, served in crisp butter lettuce cups with a ginger-lime drizzle. The sweet potato provides anti-inflammatory beta-carotene while ginger delivers powerful gingerols that rival ibuprofen in some studies.
Herb-Crusted Baked Salmon with Roasted Asparagus
A center-cut wild salmon fillet coated in fresh dill, parsley, and garlic, roasted alongside tender asparagus spears and lemon slices. Salmon's EPA and DHA omega-3 fatty acids directly suppress inflammatory pathways at the cellular level.
Coconut Yogurt with Raw Honey & Ginger
A small bowl of unsweetened coconut yogurt swirled with raw honey and freshly grated ginger. Probiotics from the coconut yogurt seed the gut microbiome while ginger calms digestive inflammation.
Day 3
Savory Salmon · Rainbow Veggie · Ginger-Garlic Beef · Sliced Mango
Savory Salmon Breakfast Hash
Flaked wild salmon sautéed with diced sweet potato, leeks, fresh dill, and a handful of baby spinach in avocado oil. A savory, grain-free start that delivers protein, healthy fats, and B vitamins before 9am.
Rainbow Veggie & Chicken Nori Rolls
Tender sliced chicken breast with julienned cucumber, carrots, avocado, and fresh herbs wrapped in sheets of nori (seaweed). Nori is a mineral-dense superfood with natural anti-inflammatory compounds; the rainbow of vegetables brings diverse polyphenols to the table.
Ginger-Garlic Beef & Broccoli Stir-Fry
Thinly sliced grass-fed beef with broccoli florets, bok choy, and snap peas tossed in a coconut aminos and fresh ginger sauce over cauliflower rice. Grass-fed beef delivers conjugated linoleic acid (CLA) and a healthier omega-6 to omega-3 ratio — it matters.
Sliced Mango with Lime & Mint
Fresh ripe mango tossed with lime juice, shredded fresh mint, and a tiny pinch of sea salt. Mango's bromelain enzymes support digestion and reduce mucosal inflammation throughout the GI tract.
Day 4
Turmeric Banana · Massaged Kale · Coconut Milk · Celery with
Turmeric Banana Collagen Smoothie
A vibe in a glass: frozen banana, full-fat coconut milk, a heaping teaspoon of turmeric, a pinch of black pepper (activates curcumin absorption by 2,000%), and a scoop of collagen peptides. Thick, golden, and anti-inflammatory from the first sip.
Massaged Kale & Sardine Salad
Tender massaged kale topped with wild sardines, thinly sliced fennel, shaved radishes, and a lemon-olive oil dressing. The massage breaks down oxalates and softens the texture. Sardines are one of the most omega-3-dense, mercury-low fish available — they deserve a comeback.
Coconut Milk Chicken Curry (No Nightshades)
A fragrant golden curry made with free-range chicken, coconut milk, turmeric, cumin, coriander, and loads of spinach and zucchini — no tomatoes, no peppers, no nightshades. Served over fluffy white jasmine rice for a satisfying, deeply comforting bowl.
Celery with Almond Butter & Raw Honey
Crunchy celery sticks dipped in raw almond butter and drizzled with raw honey. A grounding combination of fiber, monounsaturated fats, and natural sweetness that stabilizes blood sugar between meals.
Day 5
Warm Apple · Healing Bone · Herb-Roasted Whole · Pineapple &
Warm Apple & Coconut Cream Porridge
Diced apple sautéed in coconut oil with cinnamon and cardamom, served over creamy coconut cream with a spoonful of raw honey and shredded coconut. This is the gluten-free, grain-optional hug your body needs on a slow morning.
Healing Bone Broth Noodle Bowl
Rich bone broth poured over zucchini noodles (zoodles) with shredded rotisserie chicken, bok choy, sliced scallions, and a wedge of lemon. The gelatin in bone broth literally seals the gut lining — this bowl is functional medicine in a bowl.
Herb-Roasted Whole Chicken with Root Vegetables
A whole free-range chicken rubbed with garlic, rosemary, thyme, and avocado oil, roasted over a bed of carrots, parsnips, and turnips until golden and falling off the bone. One pan, zero stress, maximum nourishment — and you'll have leftover chicken for tomorrow.
Pineapple & Mint Fruit Cup
Chunks of fresh pineapple tossed with torn mint leaves and a squeeze of lime. Pineapple's bromelain enzyme is a natural anti-inflammatory that's been studied for reducing joint swelling and gut permeability.
Day 6
Coconut-Poached Pears · Leftover Chicken · Seared Tuna · Beet &
Coconut-Poached Pears with Cinnamon
Whole pears gently poached in coconut milk with a cinnamon stick, star anise, and raw honey until silky soft. Warm, elegant, and surprisingly filling — the soluble fiber in pears feeds beneficial gut bacteria that keep inflammation in check.
Leftover Chicken & Arugula Grain Bowl
Yesterday's roasted chicken over steamed jasmine rice with a heap of arugula, sliced avocado, pickled red onion, and a drizzle of olive oil and lemon. Leftovers done right: quick, nourishing, and zero food waste.
Seared Tuna Steaks with Mango Salsa & Cauliflower Rice
Wild-caught ahi tuna seared rare over cauliflower rice with a bright salsa of fresh mango, cilantro, red onion, and lime. Tuna's selenium content actively supports antioxidant enzyme production — your body's own inflammatory defense system.
Beet & Ginger Juice Shot
A small but mighty shot of fresh beet, ginger, lemon, and apple juice. Beets' betalains are some of the most potent anti-inflammatory pigments in the plant kingdom — one shot goes a long way.
Day 7
Tropical Coconut · Avocado & · Slow-Cooked Grass-Fed · Dark Chocolate
Tropical Coconut Smoothie
Frozen mango, pineapple, and banana blended with coconut milk, a thumb of fresh ginger, and a handful of spinach. It tastes like a vacation and sneaks in a full serving of greens before breakfast is even finished.
Avocado & Smoked Salmon Nori Wraps
Creamy avocado, wild smoked salmon, cucumber, and fresh sprouts rolled up in nori sheets with a splash of coconut aminos. High in omega-3s, iodine, and gut-supporting probiotics from the fermented coconut aminos — this wrap is deceptively powerful.
Slow-Cooked Grass-Fed Beef Stew
Hearty chunks of grass-fed beef braised with carrots, parsnips, celery root, and a rich bone broth base infused with rosemary and bay leaves. Seven days of clean eating ends with the most grounding bowl imaginable — your gut will thank you, your taste buds will celebrate.
Dark Chocolate & Tart Cherries
A small square of 85%+ dark chocolate alongside a handful of fresh or frozen tart cherries. Dark chocolate's flavonoids reduce inflammation markers in the blood; tart cherry's anthocyanins are clinically studied for reducing muscle soreness and oxidative stress.
You Made It. Now Make It Stick.
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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.
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This meal plan is for general wellness purposes and is not intended as medical advice. Work with your functional medicine practitioner to personalize your protocol.