Plan Overview

This 7-day meal plan is built around the most potent anti-inflammatory foods: turmeric, salmon, berries, leafy greens, olive oil, walnuts, and green tea. Each day delivers approximately 1,800-2,000 calories with roughly 25% protein, 40% carbs, and 35% healthy fats.

Key principles:

Day 1 — Monday

Breakfast
Turmeric Golden Oatmeal
Steel-cut oats cooked with turmeric, cinnamon, blueberries, walnuts, and a drizzle of honey. ~400 cal
Lunch
Mediterranean Salmon Salad
Grilled salmon over mixed greens with cherry tomatoes, cucumber, olives, and lemon-olive oil dressing. ~550 cal
Snack
Green Tea + Almonds
1 cup green tea with a small handful of raw almonds. ~170 cal
Dinner
Turmeric-Ginger Chicken Stir-Fry
Chicken breast with broccoli, bell peppers, snap peas, garlic, ginger, and turmeric over brown rice. ~580 cal

Day 2 — Tuesday

Breakfast
Berry Antioxidant Smoothie
Mixed berries, spinach, Greek yogurt, chia seeds, and a splash of almond milk. ~350 cal
Lunch
Lentil & Kale Soup
Hearty lentil soup with kale, carrots, celery, onions, and turmeric. Served with whole-grain bread. ~480 cal
Snack
Apple + Walnut Butter
Sliced apple with 1 tbsp walnut butter. ~180 cal
Dinner
Baked Cod with Roasted Vegetables
Cod fillet with turmeric, lemon, and dill. Served with roasted sweet potato, Brussels sprouts, and olive oil. ~520 cal

Day 3 — Wednesday

Breakfast
Avocado Toast with Spinach
Whole-grain toast topped with mashed avocado, baby spinach, cherry tomatoes, and a sprinkle of hemp seeds. ~380 cal
Lunch
Quinoa Power Bowl
Quinoa with roasted chickpeas, shredded kale, shredded carrots, avocado, tahini-lemon dressing. ~520 cal
Snack
Dark Chocolate + Walnuts
2 squares 85% dark chocolate with 5 walnut halves. ~160 cal
Dinner
Herb-Crusted Salmon
Salmon with rosemary, thyme, and lemon zest. Served with garlic sautéed spinach and wild rice. ~590 cal

Day 4 — Thursday

Breakfast
Golden Milk Chia Pudding
Chia seeds soaked in turmeric-spiced coconut milk overnight. Topped with fresh blueberries. ~340 cal
Lunch
Turkey & Veggie Wrap
Whole-grain wrap with sliced turkey, hummus, mixed greens, cucumber, and shredded carrots. ~450 cal
Snack
Edamame
1 cup steamed edamame with sea salt. ~190 cal
Dinner
Mediterranean Chicken Stew
Chicken thighs with tomatoes, olives, artichoke hearts, onions, and garlic. Served over cauliflower rice. ~560 cal

Day 5 — Friday

Breakfast
Veggie Scramble
2 eggs scrambled with spinach, tomatoes, and turmeric. Served with whole-grain toast. ~380 cal
Lunch
Sardine Salad Bowl
Mixed greens with canned sardines, avocado, cherry tomatoes, red onion, and lemon vinaigrette. ~480 cal
Snack
Ginger-Turmeric Tea + Mixed Nuts
Fresh ginger-turmeric tea with a small handful of raw mixed nuts. ~180 cal
Dinner
Grilled Shrimp with Asparagus
Shrimp marinated in garlic, lemon, and olive oil. Grilled with asparagus and served over quinoa. ~530 cal

Day 6 — Saturday

Breakfast
Buckwheat Pancakes with Berries
Buckwheat pancakes topped with fresh mixed berries, a dollop of Greek yogurt, and a drizzle of maple syrup. ~420 cal
Lunch
Roasted Beet & Goat Cheese Salad
Roasted beets over arugula with goat cheese, walnuts, and balsamic-olive oil dressing. ~450 cal
Snack
Hummus + Veggie Sticks
Homemade hummus with carrot, cucumber, and bell pepper sticks. ~200 cal
Dinner
Baked Mackerel with Sweet Potato
Mackerel with lemon, herbs, and olive oil. Baked with sweet potato wedges and steamed green beans. ~580 cal

Day 7 — Sunday

Breakfast
Overnight Oats with Turmeric
Rolled oats soaked in almond milk with turmeric, cinnamon, chia seeds, and topped with sliced strawberries. ~360 cal
Lunch
Leftover Soup + Salad
Reheat lentil & kale soup from Tuesday. Serve with a side salad of mixed greens and olive oil dressing. ~430 cal
Snack
Green Smoothie
Spinach, kale, pineapple, ginger, and coconut water blended. ~150 cal
Dinner
Turmeric-Coconut Curry
Chickpea and vegetable curry in coconut milk with turmeric, ginger, and garlic. Served over brown basmati rice. ~590 cal

Master Grocery List

Proteins

Salmon fillets (2) · Cod fillets (2) · Chicken breast (2) · Chicken thighs (1) · Shrimp (1 lb) · Eggs (1 dozen) · Canned sardines (1 can) · Ground turkey (optional)

Vegetables & Greens

Spinach (2 bags) · Kale (1 bunch) · Mixed salad greens (2 bags) · Broccoli (2 heads) · Brussels sprouts (1 lb) · Asparagus (1 bunch) · Bell peppers (3) · Cherry tomatoes (2 pints) · Cucumbers (2) · Carrots (1 bag) · Celery (1 bunch) · Onions (3) · Garlic (1 bulb) · Ginger root (1) · Fresh turmeric root or powder · Sweet potatoes (3) · Avocados (4) · Beets (1 bunch) · Cauliflower (1 head)

Fruits

Blueberries (2 containers) · Mixed berries (2 bags frozen) · Strawberries (1 container) · Apples (3) · Lemons (4) · Pineapple (1 small)

Pantry Staples

Steel-cut oats · Rolled oats · Quinoa (1 bag) · Brown rice · Wild rice · Buckwheat flour · Whole-grain bread · Whole-grain wraps · Chickpeas (2 cans) · Lentils (1 bag) · Canned diced tomatoes · Coconut milk (1 can) · Olive oil (extra virgin) · Coconut oil · Tahini · Hummus · Balsamic vinegar · Walnuts · Almonds · Mixed nuts · Chia seeds · Hemp seeds · Dark chocolate 85% · Honey or maple syrup · Sea salt · Black pepper · Cinnamon · Turmeric powder · Dried herbs (thyme, rosemary, dill)

Beverages

Green tea · Almond milk or coconut milk · Coconut water