The everyday formula to reduce inflammation, nourish your body, and feel your best
You don’t need complicated rules or a long ingredient list to eat for healing. Building an anti-inflammatory plate is about simple, balanced meals using whole, calming foods. Here’s how to do it — breakfast, lunch, and dinner.
Why Balance Matters for Inflammation
Inflammation can be triggered not only by what you eat — but how you eat. Spikes in blood sugar, processed oils, and a lack of fiber or healthy fats can all worsen inflammation over time.
A balanced plate:
- Stabilizes blood sugar
- Supports digestion and hormone balance
- Delivers anti-inflammatory nutrients at every meal
The 4-Part Anti-Inflammatory Plate Formula
| Component | Portion (visual cue) | Why It Matters |
|---|---|---|
| Colorful Veggies | ½ plate | Antioxidants, fiber, and detox support |
| Lean Protein | Palm-sized | Tissue repair, immune and hormone support |
| Smart Carbs | ¼ plate | Energy and gut-friendly fiber |
| Healthy Fats | 1–2 tbsp | Fights inflammation, aids nutrient uptake |
1. Fill Half Your Plate with Non-Starchy Veggies
Examples: leafy greens, zucchini, bell peppers, broccoli, carrots, cauliflower, beets, arugula
- Rich in polyphenols and fiber
- Support liver detox and gut flora
Aim for 2+ colors per meal
2. Add a Palm-Sized Portion of Lean or Plant-Based Protein
Examples: grilled chicken, wild salmon, tempeh, tofu, lentils, eggs
- Protein is key for immune health, hormones, and satiety
- Omega-3s in fish reduce inflammatory markers
Choose hormone-free and anti-inflammatory cooking methods (bake, steam, grill)
3. Include a Gut-Friendly Carb Source (If Tolerated)
Examples: quinoa, sweet potatoes, brown rice, oats, squash, buckwheat
- Low-glycemic carbs reduce inflammation and stabilize blood sugar
- Many are naturally gluten-free and high in prebiotic fiber
Choose whole or minimally processed forms
4. Top with Anti-Inflammatory Fats
Examples: extra virgin olive oil, avocado, flaxseeds, walnuts, chia seeds, tahini
- Essential for hormone production and cell repair
- Fat helps absorb fat-soluble vitamins (A, D, E, K)
Avoid inflammatory fats (vegetable oil, margarine, processed seed oils)
Sample Balanced Anti-Inflammatory Meals
| Meal | Example Plate |
|---|---|
| Breakfast | Oatmeal w/ blueberries, chia, walnuts, side of sautéed greens |
| Lunch | Grilled salmon, quinoa, arugula + beet salad, olive oil drizzle |
| Dinner | Roasted chicken, sweet potatoes, broccoli, tahini dressing |
Use your recipes to fill these roles!
Examples:
- Blueberry Spinach Smoothie with Hemp Seeds
- Grilled Chicken with Kale & Avocado Salad
- Golden Lentil Soup
Flavor with Purpose
Skip inflammatory sauces or dressings. Instead:
- Use herbs and spices like turmeric, ginger, rosemary, basil
- Add citrus or apple cider vinegar (if tolerated) for digestion
- Sprinkle seeds or drizzle cold-pressed oils before serving
References & Sources
- Harvard Health: Anti-Inflammatory Eating
- Cleveland Clinic: What to Eat for Inflammation
- NIH: Macronutrients and Inflammation
Final Takeaway
Eating to reduce inflammation doesn’t mean restriction — it means eating with purpose. Use this simple plate formula to make every meal a step toward healing.