Choose lean proteins like grilled salmon, skinless chicken breast, tofu, or legumes. These help build muscle and keep you full longer while reducing inflammation.
Load your plate with a variety of vegetables like spinach, kale, broccoli, bell peppers, or zucchini. They’re packed with antioxidants and fiber that fight inflammation and support digestion.
Include sources of omega-3 fatty acids like olive oil, avocado, or fatty fish. These fats have been shown to reduce inflammation and support heart and brain health.
Swap white rice or pasta for quinoa, brown rice, or farro. Whole grains provide fiber, promote satiety, and help stabilize blood sugar levels.
Use turmeric, ginger, garlic, and cinnamon to flavor your meal. These spices have strong anti-inflammatory properties and reduce the need for excess salt or sugar.
Avoid processed sauces, sugary marinades, and packaged foods. These can spike inflammation and hinder weight loss efforts.
Keep portions in check—half your plate should be vegetables, one-quarter lean protein, and one-quarter whole grains. This supports calorie control while keeping you nourished and satisfied.