7-day anti-inflammation Indian diet plan

Inflammation is our body’s way of protecting itself, but when it becomes chronic, it can lead to several health issues. An anti-inflammatory diet helps reduce inflammation naturally, making us feel better inside and out. This 7-day Indian diet plan includes wholesome, flavourful meals that help keep inflammation at bay. Don’t worry—we’ve also included a cheat day! Here is what the diet looks like!

Breakfast: Start your day with a bowl of oats topped with blueberries, chopped walnuts, and a drizzle of honey. Pair it with a glass of warm turmeric milk (golden milk).
Lunch: Enjoy a bowl of spinach dal (lentils cooked with spinach and spices) with brown rice and a side of cucumber raita.
Snack: Handful of almonds and a few slices of orange.
Dinner: Grilled fish (rich in omega-3) with sautéed mixed vegetables like broccoli, carrots, and bell peppers. Swap fish for paneer if you’re vegetarian.

Breakfast: Besan (chickpea flour) cheela with mint chutney and a cup of green tea.
Lunch: Quinoa pulao loaded with colourful vegetables and a side of curd.
Snack: A handful of roasted makhana (fox nuts) seasoned with black pepper and rock salt.
Dinner: Palak paneer and a multigrain roti.

Breakfast: Idli made with fermented batter, paired with tomato chutney and a cup of masala chai (without sugar).
Lunch: Rajma (kidney bean curry) with red rice and a small green salad.
Snack: Fresh fruit salad with strawberries, oranges, and a sprinkle of chia seeds.
Dinner: Grilled chicken (or grilled mushrooms for vegetarians) marinated with turmeric, ginger, and garlic, served with a side of lightly stir-fried spinach.

Breakfast: Smoothie made with almond milk, a banana, strawberries, and flaxseeds.
Lunch: Vegetable khichdi made with moong dal and brown rice, paired with a bowl of curd and a side of steamed broccoli.
Snack: A piece of dark chocolate (at least 70% cocoa) and a few walnuts.
Dinner: Baingan bharta (smoked eggplant curry) with bajra (pearl millet) roti.

Breakfast: Poha made with curry leaves, mustard seeds, and vegetables, garnished with roasted peanuts.
Lunch: Chana masala (spicy chickpeas) with quinoa and a small serving of beetroot salad.
Snack: A cup of green tea and a handful of pumpkin seeds.
Dinner: Fish curry made with coconut milk, turmeric, and tamarind, served with red rice (or veg curry if vegetarian).

Breakfast: Upma made with semolina or broken wheat, loaded with vegetables and seasoned with curry leaves.
Lunch: Sprouts salad with chopped onions, tomatoes, cucumbers, and lemon dressing, paired with a side of curd.
Snack: A small bowl of spiced peanuts.
Dinner: Methi (fenugreek) thepla with a side of garlic chutney and mixed vegetable sabzi.

Breakfast: Masala dosa with coconut chutney and sambhar.
Lunch: Vegetable biryani made with whole spices and served with a small bowl of raita.
Snack: A piece of homemade gulab jamun (avoid store-bought ones as they’re high in processed sugar).
Dinner: Paneer tikka (or chicken tikka) paired with a fresh green salad.