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3 Day Anti-Inflammatory Meal Plan

Recently we talked about tips and strategies to reduce the inflammation in your body – eliminate the junk, eat more of the good stuff, and you’ll be well on your way.

Then we were flooded with responses to put this into “real terms” – so it can be applied immediately. Here is a 3-day sample Anti-Inflammatory Meal Plan – just a few simple ideas and suggestions to get you started on the right track. Check out our videos online for several ideas on cooking and grocery shopping to help you make some positive changes!

Give it a try and let us know what you think.

 3 day Anti-Inflammatory Meal Plan

Meal 1
1 whole omega-3 egg, 3 egg whites
1 cup spinach
½ red bell pepper, chopped
1 sprouted grain bagel (try French Meadow Bakery Sprouted Healthy Hemp bagels), toasted
1 cup hot tea

Spray pan with non stick spray, sauté vegetables. Beat eggs, add to cooked vegetables.
Toast bagel and serve

Meal 2
1 oz walnuts
1 whole grapefruit

Meal 3
2 cups organic mixed greens
2 carrots
1 yellow bell pepper, chopped
3 oz wild salmon (fresh or canned)
1 cup red grapes
¼ avocado
1 tsp olive oil and balsamic vinegar to taste
1 cup hot tea

Meal 4
1 cup cottage cheese
2 TBS wheat germ
1 orange
½ banana

Meal 5
1 sweet potato, baked
3 oz 100% grass fed beef, grilled
1 cup steamed broccoli
1 small bunch asparagus, steamed

Meal 6
1 whey protein shake
1 TBS flax seed oil
1 cup frozen blueberries
Water to desired consistency

Add all ingredients to blender and blend until smooth

DAY 2

Meal 1
½ cup whole, rolled oats (made with water)
½ cup fresh or frozen blueberries
1 oz chopped pecans
1 cup hot tea

Meal 2
1 cup non fat, plain yogurt
1 oz raw food cacao nibs
1 orange, chopped

Mix ingredients and enjoy

Meal 3
3 oz cold smoked wild salmon
Crackers (try Wasa Crisp Multi Grains)
¼ avocado slices
1 organic apple
1 cup hot tea

Stack avocado and salmon on crisp and enjoy

Meal 4
½ cup hummus
2 cups mixed veggies of choice

Meal 5
3 oz free range chicken, grilled
½ cup cooked whole grain rice
1 cup steamed zucchini

Meal 6
2 TBS natural peanut butter
1 apple

DAY 3

Meal 1
4 egg whites
1 cup sautéed yellow squash, chopped
¼ red onion, diced
1 small shallot, diced
1 handful chopped parsley, fresh
1 oz reduced fat cheddar cheese (try Cabot Cheese reduced fat cheddar)
1 cup hot tea

Spray pan with non stick spray.
Sautee all vegetables together.
Add egg whites and cook until semi solid
Crumble cheese on top and cover until eggs are cooked through and cheese is melted

Meal 2
1 oz pecans
1 whole grapefruit

Meal 3
2 cups organic spinach
1 cup radishes, sliced
¼ avocado
1 whole tomato, chopped
3 hardboiled eggs (2 yolks, 1 white)
1 tsp olive oil and balsamic vinegar to taste
1 cup hot tea
2 slices whole grain toast on the side

Meal 4
½ cup hummus
1 cup raw cauliflower
1 cup baby carrots

Meal 5
1 cup cooked whole wheat pasta
2 cups sautéed mixed vegetables of choice
1 cup marinara sauce
3 oz cage free, organic chicken, grilled
Grated parmesan cheese to taste

Bring water to a boil
Add pasta and stir
Meanwhile, steam mixed vegetables in microwave
When all are done, add vegetables to a bowl.
Drain pasta and add on top of vegetables
Top with heated marinara
Slice grilled chicken, put on top of pasta dish, and add parmesan to taste

Meal 6
Super chocolate protein shake
1 scoop vanilla or chocolate whey protein
½ banana
1 tsp bakers chocolate
1 TBS natural peanut butter
Add water to desired consistency and blend

For more information about healthy eating and incorporating a
variety of nutrients in the diet, check out:
Mohr Results - Is Your Grocery
Store Making You Fat? DVD
Mohr Results - Is Your Kitchen
Making You Fat? DVD!
Is Your Grocery Store Making You Fat? DVD Is Your Kitchen Making You Fat? DVD