The Anti-Inflammatory Starter Kit

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A Sample Day of Anti-Inflammatory Eating

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Chapter 4: A Sample Day of Anti-Inflammatory Eating

Now that you know what foods to add and what foods to ditch, let’s bring it all to life.

This chapter is about showing you just how easy (and delicious!) an anti-inflammatory day can be.
No complicated recipes. No expensive ingredients.
Just simple, whole, healing foods — working with your body, not against it.

The Anti-Inflammatory Starter Kit Chapter 4

🌞 Breakfast: Berry + Flax Smoothie Bowl

Ingredients:

  • 1 cup unsweetened almond milk

  • 1 frozen banana

  • 1/2 cup frozen blueberries

  • 1 tablespoon ground flaxseed

  • A handful of fresh spinach

  • 1–2 pitted dates (optional, for sweetness)

Toppings:

  • Fresh berries

  • Sliced almonds or walnuts

  • A sprinkle of gluten-free granola

Why It Heals:
You’re flooding your body with antioxidants, fiber, omega-3s, and plant-based energy to start the day.

🥗 Lunch: Quinoa Power Bowl

Ingredients:

  • 1/2 cup cooked quinoa

  • 1 cup roasted broccoli and Brussels sprouts

  • 1/2 avocado, sliced

  • 1/4 cup chickpeas (seasoned with cumin and lemon)

  • Lemon-tahini drizzle (tahini + lemon juice + water)

Why It Heals:
Protein, fiber, healthy fats, and detoxifying veggies all in one bowl — and absolutely delicious.

Quinoa Power Bowl

🍲 Dinner: Turmeric Vegetable Stew

Ingredients:

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 carrot, diced

  • 1 cup cauliflower florets

  • 1/2 cup green peas

  • 1 teaspoon turmeric

  • 1/2 teaspoon black pepper

  • 3 cups vegetable broth

  • 1/2 cup cooked lentils

  • Fresh cilantro for garnish

Why It Heals:
You’re getting powerful anti-inflammatory spices, fiber-rich legumes, and a rainbow of healing veggies — warming, nourishing, and deeply satisfying.

🍫 Snack: Walnut-Date Energy Bites

Ingredients:

  • 1/2 cup walnuts

  • 1/2 cup pitted dates

  • 1 tablespoon cacao powder (optional)

  • Pinch of cinnamon

Blend everything together and roll into small balls.
Keep in the fridge for an easy, grab-and-go anti-inflammatory snack!

Why It Heals:
Healthy fats, fiber, natural sweetness — no processed junk, just real, healing ingredients.

Walnut-Date Energy Bites

📝 Quick Recap:

A Healing Day on Your Plate Looks Like:
✅ Fresh fruits and leafy greens
✅ Healthy fats like avocado and walnuts
✅ Whole gluten-free grains like quinoa
✅ Fiber-rich legumes
✅ Anti-inflammatory spices like turmeric
✅ Hydrating, healing broths and soups

💬 Final Thought:

Healing your body doesn’t have to feel overwhelming.
It’s about small steps, one meal at a time.
Each choice you make sends a message to your body — and today, you’re sending a message of healing, strength, and vitality.

You’re doing something incredible for yourself — and your future self will thank you. 🌿

Coming up next:
In Chapter 5, you’ll get your Anti-Inflammatory Jumpstart Checklist — a simple action guide to help you apply everything you’ve learned in this course with ease!

(You’re almost there — and I’m so proud of you for sticking with it!)