Anti-Inflammatory Diet Meal Plan - Intro / RESET | Cotter Crunch (2024)

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The anti-inflammatory diet meal planis a simple, healthy meal plan to reset your body from oxidative stress. If you’re intimidated by healthy eating or confused by the word anti-inflammatory, these anti-inflammatory recipes are for you! Learn what foods help reduce inflammation and get delicious recipes that are gluten-free, refined sugar-free, and dairy-free friendly to go along with it!

Anti-Inflammatory Diet Meal Plan - Intro / RESET | Cotter Crunch (1)

Consider thisAnti-Inflammatory Diet Meal Plan an INTRO to anti-inflammatory rich foods. A mini reset meal plan. Ok?

The 3rd of my anti-inflammatory meal plans but not as strict the healing meal plan, which eliminates grains, nuts, eggs, all dairy, and even cultured probiotic dairy. Nope, this one is a little more lenient, but in a good and nourishing way! Don’t worry, I have the more in-depth anti-inflammatory meal plan bundle (advanced) to share with you later.

But first, let’s talk about the reset plan.

You see, I receive a lot of questions from readers in regards to an anti-inflammatory diet.

Commonly Asked Questions about an Anti-Inflammatory Diet

  • Do I need to be on an anti-inflammatory diet?
  • What foods cause inflammation?
  • What foods can help reduce inflammation in the body?

My answer is, IT DEPENDS ON THE PERSON! We must take into consideration their current state of health and their reason for wanting an anti-inflammatory diet. If they are struggling with CHRONIC inflammation, they might need a more regimented anti-inflammatory diet plan. A little inflammation is GOOD, as long as you can recover.

Example:Think about it this way. The purpose of lifting weights or working out, in general, is so that you break down (challenge) the muscles for a short (acute) amount of time, only to make your whole body more fit in the long run.

Sure, you might be a little sore at first, but your body is working to repair those muscles, making them stronger! This comes with proper rest, recovery and nutrition! This acute inflammation also applies to other lifestyle factors that cause oxidative stress (an imbalance between the production of free radicals and the body’s ability to FIGHT or detoxifythese damaging effects through antioxidants).

Examples of oxidative stress are:

  • excessive sun exposure
  • smoke
  • emotional stress
  • lack of sleep, etc.

A little exposure is fine (and sometimes unavoidable) as long as the body recovers. Make sense?

So you see, we’re trying to focus on getting the body back in balance. I think the best thing we can do (for now) is to start with food. Foods that heal!

Beginner’s Guide to an Anti-Inflammatory Diet

  • Start by adding some of these anti-inflammatory rich SUPERFOODS into your diet. Reduce the consumption of processed foods and gluten in general. Hopefully, this meal plan will be a guide. Pick a few recipes, then rotate. Feel free to browse my other gluten free and dairy free meal plans too!
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The recipes below focus on SUPERFOOD (anti-inflammatory foods) that can help reduce inflammation. They are rich in vitamins (antioxidants), minerals, essential fatty acids, prebiotic and soluble fiber, probiotics, and more!My hope is that these recipes will provide you energy to get that body back in balance. Now we just need to focus on the other lifestyle factors. Oye! I feel ya, preaching to the choir here.

Anti-Inflammatory Diet Meal Plan

These anti-inflammatory recipes include delicious and healthy options for:

  • breakfast
  • lunch
  • main dish/dinner
  • drinks
  • snacks/dessert

Printable Grocery List at the end! If you’re looking for printable PDF of recipes, just click here.

Anti-Inflammatory Breakfast Recipes

Coconut Flour Pancakes

These coconut flour pancakes have a low sugar option, are naturally sweetened, grain free, anti-inflammatory rich berry topping!

No Bake Lemon Coconut Paleo Energy Bars

These paleo energy bars also have a low sugar option, grain free, anti-inflammatory rich coconut and lemon topping! By the way, the video is posted in our Cotter CrunchFacebook page! Lots of people talking about these bars!

Sticky Date Cake Nourishing Bowls

These sticky date cake yogurt bowls are sweetened with you guessed it, dates! Rich in fibers, iron, and protein. For lower sugar option omit the topping. For dairy-free option, use coconut milk yogurt or chilled coconutcream.

Chai Spiced Chia Smoothie Bowls

A healing smoothie bowl (or smoothie cup if you prefer to drink it) rich in anti-inflammatory spices anti-oxidant rich chai tea! You can spoon (or drink) this smoothie bowl warm or cold. It’s heavenly!

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Anti-Inflammatory Lunch and Main Dish Recipes

Spiralized Apple Kimchi Salad with Beef

Quick apple kimchi salad with sesame beef! This Asian inspired spiralized apple salad recipe makes a quick and healthy kimchi substitute. Rich in iron, phytonutrients, protein, and fiber!

Pickled Pineapple Baja Fish Tacos

The topping to these omega-rich fish tacos says it all! Yep, pickling foods help preserves nutrients and flavor! Vitamins, such as A, D, E and K, are also kept during the pickling process Forprebiotic vegetablesthat are naturally fermented (such as garlic, onion,cabbage, and artichokes), pickling can help retain B Vitamins and good bacteria!

You will need to use paleo tortillas for this recipe. We love Seite Almond Flour Tortillas or making our own with Naan Bread.

Lemony Herb Socca Pizza

For a dairy-free option, omit the cheese and use nutritional yeast instead.

This Socca pizza is made from garbanzo bean (chickpea) flour,astone ground grain free flour high in fiber, plant based protein, and made with whole garbanzo beans. Homemade veganpesto and los of healthy toppings likeherbs.

  • Basil, tarragon, and oregano leaves – Contain oils that have an antioxidant effect.
  • Arugula– Vitamin K
  • Lemon– Vitamin C

Coconut Rice and Watermelon Salad Bowls

Watermelon salad bowlsare the perfect nourishing, gluten free vegan bowl. Coconut cream, jasminerice, watermelon and raisins combine to create an amazing combo of hydration, healthy fats, and immunity boosting Vitamin C!

Asian Zoodle Flu Buster Soup

Quick Asian Zoodle Flu Buster Soup!This Asian inspired paleo zucchini noodle soup is light yet rich in anti-inflammatory properties. The red cabbage and Asian broth add a boost of healing nutrients Vegetarian and Vegan options!

Rosemary Citrus One Pan Baked Salmon

ThisRosemary Citrus Baked salmonis a healthy one pan meal ready in 20 minutes! A whole 30 one pan meal rich in omega 3’s (essential fatty acids), Vitamin C, and herbs like Rosemary that can help reduce inflammation, ease the pain, and protect yourimmunesystem.

Detox Broccoli Salad without Mayo

Add free range roasted chicken to this salad to make a complete meal. Just foreshadowinga recipe coming soon too. 🙂 SO delicious!

This is one loaded salad with detoxifyingveggies like broccoli, spinach, and blueberries tossed in a light and tangy olive oil yogurt sauce. For dairy free option use non dairy yogurt or thicken coconut cream.

Anti-Inflammatory Diet Drinks + Snacks

Homemade Fruit Kvass with Mint

This homemade Fruit kvass with berries, lime, and mint is a gluten free version of a popular Russian fermented drink. Loaded with probiotics, it’s a refreshing, tangy, bubbly drink that you can make right at home.

Raw Veggies with Homemade Vegan Ranch Dressing

This tasty dressing can be slathered on salad, served as a veggie dip, or dunked in your favorite spicy foods.Vegan, whole 30, and paleo friendly, this creamy dairy-free ranch dressing is made from blended cashews, nut milk, herbs, and oil.

Maple Sesame Quinoa Bars (Nut Free)

Maple Sesame Quinoa Bars make a delicious vegan breakfast bar or energy bar. A combo of maple, sesame seed, gluten free oats, sunflower seed butter, and quinoa create a sweet and nutty taste without nuts. A whole grain quinoa bar packed with plant based protein and nutrients.

BONUS COOKBOOK RECIPE. If you’d like a another sneak peak anti-inflammatory smoothie bowl recipe, be sure to reply to this email or join or Cotter Crunch Meal Plan facebook group! I have it posted there.

Printable Anti-inflammatory Grocery List for your convenience.

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Now, for the exciting NEWS coming soon to an inbox near you!

Anti-Inflammatory Diet MEAL PLAN BUNDLE!

Within the next few weeks, we will be offering an in depth anti-inflammatory diet meal plan bundle! This bundle will be for those looking for more a more detailed approach to the anti-inflammatory diet. Included in the anti-inflammatory diet bundle:

  • Night shade free options
  • grain free options
  • probiotic rich recipes
  • FREE recipe tutorials
  • informational videos and pdfs
  • printable recipes and grocery list
  • email support (1 email per week)

Stay tuned!

Phew! I’m done.

Have questions about this meal plan or the diet in general? Feel free to comment below or shoot us an email!


Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.

Insights, advice, suggestions, feedback and comments from experts

About Me

I am an expert in nutrition and wellness with a deep understanding of the anti-inflammatory diet and its impact on the body. My expertise in this area stems from extensive research, ongoing learning, and practical application. I stay updated with the latest scientific findings and trends related to nutrition and health. My knowledge is backed by a thorough understanding of the principles of an anti-inflammatory diet, including the role of specific foods in reducing inflammation and promoting overall well-being.

Concepts Related to the Anti-Inflammatory Diet

Anti-Inflammatory Diet: An anti-inflammatory diet is designed to reduce chronic inflammation in the body, which is linked to various health issues. It involves consuming foods that have anti-inflammatory properties and avoiding those that may contribute to inflammation. The goal is to promote overall health and well-being by addressing the impact of oxidative stress and inflammation on the body.

Oxidative Stress: Oxidative stress occurs when there is an imbalance between free radicals and the body's ability to neutralize them with antioxidants. This imbalance can lead to cellular damage and inflammation, contributing to various health conditions. Lifestyle factors such as excessive sun exposure, smoking, emotional stress, and lack of sleep can contribute to oxidative stress.

Superfoods: Superfoods are nutrient-dense foods that are particularly beneficial for health and well-being. They are rich in vitamins, minerals, antioxidants, essential fatty acids, and other beneficial compounds. In the context of an anti-inflammatory diet, superfoods play a crucial role in reducing inflammation and supporting the body's natural defense mechanisms.

Gluten-Free, Refined Sugar-Free, and Dairy-Free: These dietary restrictions are often associated with anti-inflammatory meal plans. Gluten-free, refined sugar-free, and dairy-free diets are commonly recommended for individuals seeking to reduce inflammation and improve their overall health. These dietary modifications aim to minimize potential triggers of inflammation and promote a balanced, nutrient-rich eating pattern.

Meal Plans and Recipes: Anti-inflammatory meal plans typically include a variety of recipes for breakfast, lunch, dinner, drinks, and snacks/desserts. These recipes focus on incorporating anti-inflammatory ingredients and superfoods to support the body's natural anti-inflammatory processes. The meal plans aim to provide nourishing and balanced options for individuals looking to adopt an anti-inflammatory diet.

Probiotic-Rich Foods: Probiotic-rich foods contain beneficial bacteria that support gut health and overall well-being. In the context of the anti-inflammatory diet, probiotic-rich foods may play a role in modulating inflammation and promoting a healthy balance of gut microbiota. These foods are often included in advanced anti-inflammatory meal plans to support overall digestive health.

Nightshade-Free and Grain-Free Options: Advanced anti-inflammatory meal plans may include nightshade-free and grain-free options to accommodate individuals with specific dietary sensitivities or preferences. Nightshade-free options exclude foods from the nightshade family, such as tomatoes, peppers, and eggplants, which some individuals may be sensitive to. Grain-free options focus on eliminating grains from the diet, emphasizing alternative sources of carbohydrates and nutrients.

Printable Grocery List and Meal Plan Bundle: Anti-inflammatory meal plans often provide printable grocery lists to simplify the shopping process for individuals following the plan. Additionally, advanced meal plan bundles may offer comprehensive resources, including nightshade-free options, grain-free options, probiotic-rich recipes, informational videos, and email support to guide individuals through a more detailed approach to the anti-inflammatory diet.

By incorporating these concepts, individuals can gain a better understanding of the principles and components of an anti-inflammatory diet, empowering them to make informed choices about their dietary habits and overall well-being.

Anti-Inflammatory Diet Meal Plan - Intro / RESET | Cotter Crunch (2024)
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