7 Day Anti-Inflammatory Diet Plan - Medmunch

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7 Day Anti-InflammatoryDiet PlanB YM E D M U N C H

2ImportantNoteThe information in this book reflects theauthor’s research, experiences and opinionsand is not intended as medical advice. Beforebeginning any nutritional or exercise program,consult your doctor or physician to ensure it’sappropriate for you.Copyright 2019 Medmunch. All rightsreserved.7 Day Plan by Medmunch

3Table of ContentsBreakfast4Banana Yogurt PotsTomato and Watermelon SaladBlueberry Oats BowlLunch57911Cannellini Bean SaladEdgy Veggie WrapsCarrot, Orange and Avocado SaladMixed Bean SaladPanzanella SaladQuinoa & Stir Fried Veg121416182022Moroccan Chickpea Soup24Dinner26MoussakaSpicy Tomato Baked EggsSalmon with Potatoes and Corn SaladSpiced Carrot and Lentil SoupMediterranean Chicken with Quinoa Greek SaladGrilled Vegetables with Bean MashSpicy Mediterranean Beet SaladSnacks & Sides2729313335373941Strawberry & Yogurt ParfaitMediterranean DipHoneyed Figs with Yogurt & AlmondsResources42444648Week 1 Meal PlanWeek 1 Shopping List49507 Day Plan by Medmunch

4Breakfast7 Day Plan by Medmunch

5Banana Yogurt PotsSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD225g / ⅞ cup Greek yogurt01 / Place some of the yogurt into2 bananas, sliced into chunksthe bottom of a glass. Add a layer15g / 2 tbsp walnuts, toasted andchoppedof banana, then yogurt and repeat.Once the glass is full, scatter withthe nuts.7 Day Plan by Medmunch

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7Tomato & WatermelonSaladSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD1 tbsp olive oil01 / For the dressing, Mix the oil,1 tbsp red wine vinegarvinegar, chilli flakes and mint and¼ tsp chilli flakesthen season.1 tbsp chopped mint02 / Put the tomatoes and120g / ⅝ cup tomatoes, choppedwatermelon into a bowl. Pour over½ watermelon, cut into chunksthe dressing, add the feta, then100g / ⅔ cup feta cheese, crumbledserve.7 Day Plan by Medmunch

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9Blueberry Oats BowlSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 mins5 mins2Nutrition(per serving)KcalFatSat INGREDIENTS60g / ⅔ cup porridge oats160g / ⅗ cup Greek yogurtMETHOD01 / Put the oats in a pan with 400mlof water. Heat and stir for about 2175g / 1 ¾ cups blueberriesminutes. Remove from the heat and1 tsp honeyadd a third of the yogurt.02 / Tip the blueberries into a panwith the honey and 1 tbsp of water.Gently poach until the blueberriesare tender.03 / Spoon the porridge into bowlsand add the remaining yogurt andblueberries.7 Day Plan by Medmunch

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11Lunch7 Day Plan by Medmunch

12Cannellini Bean SaladSUITABLEPREP TIMECOOK TIMESERVESVegan5 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS600g / 3 cups cannellini beans70g / ⅜ cup cherry tomatoes,halved½ red onion, thinly sliced½ tbsp red wine vinegarMETHOD01 / Rinse and drain the beans andmix with the tomatoes, onion andvinegar. Season, then add basil justbefore serving.small bunch basil, torn7 Day Plan by Medmunch

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14Edgy Veggie WrapsSUITABLEPREP TIMECOOK TIMESERVESVegetarian10 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTS100g / ½ cup cherry tomato1 cucumberMETHOD01 / Chop the tomatoes, cut thecucumber into sticks, split the olives6 kalamata olivesand remove the stones.2 large wholemeal tortilla wraps02 / Heat the tortillas.50g / ¼ cup feta cheese03 / Spread the hummus over the2 tbsp hummuswrap. Put the vegetable mix in themiddle and roll up.7 Day Plan by Medmunch

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16Carrot, Orange &Avocado SaladSUITABLEPREP TIMECOOK TIMESERVESVegan10 minsNo Cook2Nutrition(per serving)KcalFatSat gINGREDIENTSMETHOD1 orange, plus zest and juice of 12 carrots, halved lengthways andsliced with a peeler35g / 1 ½ cups rocket / arugula1 avocado, stoned, peeled andsliced1 tbsp olive oil01 / Cut the segments from 1 of theoranges and put in a bowl with thecarrots, rocket/arugula and avocado.Whisk together the orange juice, zestand oil. Toss through the salad, andseason.7 Day Plan by Medmunch

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18Mixed Bean SaladSUITABLEPREP TIMECOOK TIMESERVESVegetarian10 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD145g / ⅘ cups jar artichoke heartin oil01 / Drain the jar of artichokes,½ tbsp sundried tomato pastesun-dried tomato paste and vinegar½ tsp red wine vinegarand stir until smooth. Season to200g / 1 cup cannellini beans,drained and rinsedtaste.150g / ¾ cup tomatoes, quarteredhandful Kalamata black olives2 spring onions, thinly sliced on thediagonal100g / ⅔ cups feta cheese,crumbledreserving 1-2 tbsp of oil. Add the oil,02 / Chop the artichokes and tip intoa bowl. Add the cannellini beans,tomatoes, olives, spring onions andhalf of the feta cheese. Stir in theartichoke oil mixture and tip intoa serving bowl. Crumble over theremaining feta cheese, then serve.7 Day Plan by Medmunch

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20Panzanella SaladSUITABLEPREP TIMECOOK TIMESERVESVegan20 minsNo Cook2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD400g / 2 cups tomatoes01 / Chop the tomatoes and put them1 garlic clove, crushedin a bowl. Season well and add the1 tbsp capers, drained and rinsedgarlic, capers, avocado and onion.1 ripe avocado, stoned, peeled andchoppedMix well and set aside for 10 minutes.1 small red onion, very thinly sliced2 slices of brown bread2 tbsp olive oil02 / Meanwhile, tear the bread intochunks and place in a bowl. Drizzleover half of the olive oil and half ofthe vinegar. When ready to serve,1 tbsp red wine vinegarscatter tomatoes and basil leavessmall handful basil leavesand drizzle with remaining oil andvinegar. Stir before serving.7 Day Plan by Medmunch

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22Quinoa & Stir Fry VegSUITABLEPREP TIMECOOK TIMESERVESVegan15 mins15 mins2Nutrition(per serving)KcalFatSat INGREDIENTS100g / ⅗ cup quinoa3 tbsp olive oilMETHOD01 / Cook the quinoa according topack instructions. Meanwhile, heat 31 garlic clove, finely choppedtbsp of the oil in a pan, then add the2 carrots, cut into thin sticksgarlic and quickly fry for 1 minute.150g / 1 ⅔ cups leek, slicedThrow in the carrots, leeks and1 broccoli head, cut into smallfloretsbroccoli, then stir-fry for 2 minutesuntil everything is glistening.50g / ¼ cup tomatoes02 / Add the tomatoes, mix together100ml / ½ cup vegetable stockthe stock and tomato purée, then1 tsp tomato puréeadd to the pan. Cover and cook for 3juice ½ lemonminutes. Drain the quinoa and tossin the remaining oil and lemon juice.Divide between warm plates andspoon the vegetables on top.7 Day Plan by Medmunch

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24Moroccan ChickpeaSoupSUITABLEPREP TIMECOOK TIMESERVESVegan5 mins20 mins2Nutrition(per serving)KcalFatSat gINGREDIENTSMETHOD1 tbsp olive oil01 / Heat the oil in a saucepan,½ medium onion, choppedthen fry the onion and celery for1 celery sticks, chopped10 minutes until softened. Add the1 tsp ground cumincumin and fry for another minute.300ml / 1¼ cups hot vegetablestock02 / Turn up the heat, then add the200g can / 1 cup chopped tomatoes200g can / 1 cup chickpeas, rinsedand drained50g / ¼ cup frozen broad beanszest and juice ½ lemonstock, tomatoes, chickpeas and blackpepper. Simmer for 8 minutes. Addbroad beans and lemon juice andcook for a further 2 minutes. Top withlemon zest and coriander.coriander & bread to serve7 Day Plan by Medmunch

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26Dinner7 Day Plan by Medmunch

27MoussakaSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins20 mins2Nutrition(per serving)KcalFatSat gINGREDIENTSMETHOD1 tbsp olive oil01 / Heat the oil in a pan. Add½ onion, finely choppedthe onion and garlic and fry until1 garlic clove, finely choppedsoft. Add the mince and fry for 3-4250g / 9 oz lean beef minceminutes until browned.200g can / 1 cup chopped tomatoes02 / Tip the tomatoes into the pan1 tbsp tomato puréeand stir in the tomato purée and1 tsp ground cinnamoncinnamon, then season. Leave the200g / 1 cup can chickpeasmince to simmer for 20 minutes. Add100g pack / ⅔ cup feta cheese,crumbled03 / Sprinkle the feta and dried mintthe chickpeas half way through.dried mintover the mince. Serve with toastedbrown bread, to servebread.7 Day Plan by Medmunch

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29Spicy Tomato BakedEggsSUITABLEPREP TIMECOOK TIMESERVESQuick5 mins20 mins2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD1 tbsp olive oil01 / Heat the oil in a frying pan with a2 red onions, choppedlid, then cook the onions, chilli, garlic1 red chilli, deseeded & choppedand coriander stalks for 5 minutes1 garlic clove, sliceduntil soft. Stir in the tomatoes, thensmall bunch coriander, stalks andleaves chopped separatelysimmer for 8-10 minutes.800g can / 4 cups cherry tomatoes4 eggsbrown bread, to serve02 / Using the back of a large spoon,make 4 dips in the sauce, then crackan egg into each one. Put a lid on thepan, then cook over a low heat for6-8 mins, until the eggs are done toyour liking. Scatter with the corianderleaves and serve with bread.7 Day Plan by Medmunch

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31Salmon with Potatoes& Corn SaladSUITABLEPREP TIMECOOK TIMESERVESQuick15 mins15 mins2Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD200g / 1 ⅓ cups baby new potatoes1 sweetcorn cob01 / Cook potatoes in boiling wateruntil tender, adding corn for final 52 skinless salmon filletsminutes. Drain & cool.60g / ⅓ cup tomatoes02 / For the dressing, mix the vinegar,oil, spring onions / scallions, capers,For the dressingbasil & seasoning.1 tbsp red wine vinegar03 / Heat grill to high. Rub some1 tbsp extra-virgin olive oildressing on salmon & cook, skinned-Bunch of spring onions/scallions,finely choppedside down, for 7-8 minutes. Slice1 tbsp capers, finely choppedpotatoes, cut the corn from the cobhandful basil leaves& add to plate. Add the salmon &tomatoes & place on plate. Slice thedrizzle over the remaining dressing.7 Day Plan by Medmunch

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33Spiced Carrot andLentil SoupSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins15 mins2Nutrition(per serving)KcalFatSat NGREDIENTSMETHOD1 tsp cumin seeds01 / Heat a large saucepan and dryfrypinch chilli flakesthe cumin seeds and chilli flakes for1 tbsp olive oil1 minute. Scoop out about half of the300g / 2 cups carrots, washed andcoarsely gratedseeds with a spoon and set aside.70g / ⅓ cup split red lentilsand milk to the pan and bring to the500ml / 2 ¼ cups hot vegetablestock60ml / ¼ cup milkGreek yogurt, to serveAdd the oil, carrot, lentils, stockboil. Simmer for 15 minutes until thelentils have swollen and softened.02 / Whizz the soup with a stickblender or in a food processor untilsmooth. Season to taste and finishwith a dollop of Greek yogurt and asprinkling of the reserved toastedspices7 Day Plan by Medmunch

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35MediterraneanChicken, Quinoa &Greek SaladSUITABLEPREP TIMECOOK TIMESERVESQuick10 mins20 mins2Nutrition(per serving)KcalFatSat 5gINGREDIENTSMETHOD100g / ⅗ cup quinoa½ red chilli, deseeded and finelychopped01 / / Cook the quinoa following thepack instructions, then rinse in coldwater and drain thoroughly1 garlic clove, crushed02 / Meanwhile, toss the chicken2 chicken breastsfillets in the olive oil with some1 tbsp extra-virgin olive oilseasoning, chilli and garlic. Lay in150g / ¾ cup tomatoes, roughlychoppeda hot pan and cook for 3-4 minuteshandful pitted black kalamataTransfer to a plate and set asideolives03 / Next, tip the tomatoes, olives,½ red onion, finely slicedonion, feta and mint into a bowl. Toss50g / ½ cup feta cheese, crumbledin the cooked quinoa. Stir throughsmall bunch mint leaves, choppedthe remaining olive oil, lemon juicejuice and zest ½ lemonand zest, and season well. Serve witheach side or until cooked throughthe chicken on top.7 Day Plan by Medmunch

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37Grilled Vegetables withBean MashSUITABLEPREP TIMECOOK TIMESERVESVegan15 mins25 mins2Nutrition(per serving)KcalFatSat gINGREDIENTSMETHOD1 pepper, deseeded & quartered1 aubergine, sliced lengthways01 / Heat the grill. Arrange thevegetables over a grill pan &brush2 courgettes, sliced lengthwayslightly with oil. Grill until lightly2 tbsp olive oilbrowned, turn them over, brush againwith oil, then grill until tender.For the mash02 / Meanwhile, put the beans in a400g can / 2 cups haricot beans,rinsedpan with garlic and stock. Bring to1 garlic clove, crushedfor 10 minutes. Mash roughly with a100ml / ½ cup vegetable stockpotato masher. Divide the vegetables1 tbsp chopped corianderand mash between 2 plates, drizzlethe boil, then simmer, uncovered,over oil & sprinkle with black pepper& coriander.7 Day Plan by Medmunch

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39Spicy MediterraneanBeet SaladSUITABLEPREP TIMECOOK TIMESERVES/10 mins30 mins2Nutrition(per serving)KcalFatSat gINGREDIENTSMETHOD8 raw baby beetroots, or 4 medium,scrubbed01 / Heat oven to 425F/220C/200C½ tbsp sumac½ tbsp ground cumin400g can / 2 cups chickpeas,drained and rinsed2 tbsp olive oil½ tsp lemon zest½ tsp lemon juice200g / ½ cup Greek yogurt1 tbsp harissa pastefan/gas 7. Halve or quarter beetrootsdepending on size. Mix spicestogether. On a large baking tray, mixchickpeas and beetroot with theoil. Season with salt & sprinkle overthe spices. Mix again. Roast for 30minutes.02 / While the vegetables are cooking,mix the lemon zest and juice withthe yogurt. Swirl the harissa through1 tsp crushed red chilli flakesand spread into a bowl. Top with themint leaves, chopped, to servebeetroot & chickpeas, and sprinklewith the chilli flakes & mint.7 Day Plan by Medmunch

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41Snacks7 Day Plan by Medmunch

42Strawberry and YogurtParfaitSUITABLEPREP TIMECOOK TIMESERVESVegetable5 mins0 mins2Nutrition(per serving)KcalFatSat NGREDIENTSMETHOD150g / ¾ cup punnet strawberries,chopped01 / In a small bowl, mix the1 tbsp sugar150g / ½ cup Greek yogurt4 small amaretti biscuit, crushedstrawberries with half the sugar, thenroughly mash them with a fork. Mixthe remaining sugar into the yogurt,then layer up 6 glasses with amarettibiscuits, yogurt and strawberries.7 Day Plan by Medmunch

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44Mediterranean DipSUITABLEPREP TIMECOOK TIMESERVESVegetarian10 mins0 mins4Nutrition(per serving)KcalFatSat INGREDIENTSMETHOD400g can / 2 cups cannellini bean200g / ⅞ cups feta cheese01 / Drain and rinse beans. Tip into afood processor with feta, lemon juice1 tbsp lemon juiceand garlic. Whizz until smooth. Add1 garlic clove, crusheddill, mint or chives, and season with3 tbsp chopped dill, mint or chivespepper.(or 1 tbsp each)7 Day Plan by Medmunch

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46Honeyed Figs withYogurt & AlmondsSUITABLEPREP TIMECOOK TIMESERVESVegetarian5 mins0 mins1Nutrition(per serving)KcalFatSat NGREDIENTS2 figs2 tbsp Greek yogurtMETHOD01 / Cut the figs in half. Spoon overthe yogurt, then drizzle with honey.1 tbsp honeySprinkle with cinnamon and a few2 pinches of cinnamonflaked toasted almondshandful flaked toasted almonds7 Day Plan by Medmunch

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48Resources7 Day Plan by Medmunch

497.DayMeal PlanBREAKFASTLUNCHDINNERMONBanana YogurtPots (page 5)Cannellini BeanSalad (12)Moussaka (27)TUETomato andWatermelon Salad(7)Edgy Veggie Wraps(14)Spicy TomatoBaked Eggs (29)WEDBlueberry OatsBowl (9)Carrot, Orange andAvocado Salad (16)Salmon withPotatoes and CornSalad (31)THUBanana YogurtPots (5)Mixed Bean Salad(18)Spiced Carrot andLentil Soup (33)FRITomato andWatermelon Salad(7)Panzanella Salad(20)MediterraneanChicken, Quinoa &Greek Salad (35)SATBlueberry OatsBowl (9)Quinoa & Stir FriedVeg (22)Grilled Vegetableswith Bean Mash(37)SUNBanana YogurtPots (5)Moroccan ChickpeaSoup (24)SpicyMediterraneanBeet Salad (39)7 Day Plan by Medmunch

50This shopping list corresponds to the meal plan serving 2 people. No snacks areincluded. Haricot BeansDAIRY Eggs4 Feta Cheese Greek Yogurt350 g / 2 ⅓ cups1300 g / 4 ⅓ cups Milk60 ml / ¼ cup400 g /2 cups Harrisa Paste Honey Hummus Porridge Oats120 g / 1 ⅓ cups Quinoa200 g / 1 ⅙ cups Red Wine VinegarBAKERY70 g / ⅓ cup Split Red Lentils Wholemead Loaf of Bread1 Sundried Tomato Paste Wholemeal Tortillas2 Tomato Puree Vegetable Stock Salmon Fillets2 Chicken Breasts2 Lean Beef Mince250 g / 9 ozSPICES & HERBS Crushed Red Chilli Flakes Fresh Basil Fresh Coriander / Cilantro Rocket / Arugula Sumac2 Baby Beetroot8 Bananas6150 g / ¼ cups1 Blueberries350 g / 3 ½ cups Carrots500 g / 4 ½ cups1 Cucumber1 Garlic Clove1 Leek Tumeric150 g / 1 ⅔ cups Lemons New PotatoesSTORE Chickpeas Avocados Cherry Tomatoes 1220 g / 6 ⅛ cups Fresh Mint Canned Tomatoes1 Celery Stick Fresh Parsley Capers Aubergine / Eggplant Broccoli Head Ground Cinnamon Cannellini BeansFRUIT & VEG Broad Beans Ground Cumin Black Olives45 g / 6 tbsp Bell Pepper Cumin Seed Artichoke Hearts1000 ml / 4 ¼ cup WalnutsME AT & FISH145 g / ⅘ cup50 g / ¼ cup800 g / 4 cups8 g / 1 tbsp1200 g / 6 cups800 g / 4 cups2200 g / 1 ⅓ cups Onions5 Oranges2 Red Chillis2 Spring Onions / Scallions Sweetcorn Cob1 Watermelon1 Zucchini / Courgette2 Extra Virgin Olive Oil7 Day Plan by Medmunch

51Get the Full 28 Day Plan &Eat Healthily For GoodThink diets need to be boring? Think again.The Medmunch 28 Day Anti-Inflammatory Diet Plan makes it easy to cookdelicious food that helps with inflammation. You'll be able to eat healthilyforever without it ever feeling like a chore.Our 28 day plan contains everything you need to start eating this waysustainably: 100 quick and easy Mediterranean-style recipes 4 easy-to-follow prescriptive meal plans Shopping lists for each week Simple guidance on how to eat this way long-term 24/7 email support so all your questions are answeredIt's not about crash diets! It's about building healthy eating habits that last alifetime. Our easy 28 plan is out now - get it here.Learn More7 Day Plan by Medmunch

Aug 07, 2020 · Diet Plan. Important Note The information in this book relects the author’s research, experiences and opinions and is not intended as medical advice. Before beginning any nutritional or exercise program, consult you