7-Day Anti-Inflammatory Diet Plan for Weight Loss – Expert Insights

Losing weight can feel like a challenging journey, especially with the overwhelming amount of diet advice available online. From detox drinks to fitness routines, everyone has their own perspective on weight loss. However, adopting an anti-inflammatory diet can be a scientifically backed way to support weight loss while improving overall health.

Recently, nutritionist Aanchal Chugh shared her 7-day anti-inflammatory diet plan, which helped her shed 25 kg during her transformation journey. This carefully designed diet not only aids in weight management but also reduces inflammation, supports digestion, and enhances overall well-being.

If you’re looking for a structured, nutritionist-recommended meal plan to lose weight effectively, this guide will help you get started.

7-Day Anti-Inflammatory Diet Plan for Weight Loss

Day 1

• Early Morning: 5 soaked almonds + jeera & ajwain water
• Breakfast: Besan cheela with mint chutney (20 gm)
• Mid-Morning Snack: 1 fruit + 1 tbsp mixed seeds
• Lunch: Quinoa & chickpea bowl with vegetables
• Evening Snack: Peppermint tea + 30 gm makhana
• Dinner: Dal khichdi (150 gm)
• Before Bed: Fennel & ginger water

Day 2

• Early Morning: Ginger, turmeric & black pepper detox shot
• Breakfast: Oatmeal with nut milk & one fruit
• Mid-Morning Snack: 1 glass beetroot kanji
• Lunch: 2 idlis + sambar + coconut chutney (20 gm)
• Evening Snack: Sprout bhel
• Dinner: Beetroot tofu paratha
• Before Bed: Chamomile tea

Day 3

• Early Morning: Warm lemon water + 5 soaked almonds + 2 walnuts
• Breakfast: Moong dal cheela + mint chutney
• Mid-Morning Snack: 100 gm papaya + 1 tbsp pumpkin seeds
• Lunch: Rajma rice (30 gm) + seasonal vegetable
• Evening Snack: Seed & date ladoo
• Dinner: Millet khichdi
• Before Bed: Tulsi, jeera & ajwain water

Day 4

• Early Morning: Lukewarm cinnamon water
• Breakfast: Jowar vegetable uttapam + 5 soaked almonds
• Mid-Morning Snack: 1 glass vegetable juice
• Lunch: Dal palak + 1 bajra roti + cucumber raita
• Evening Snack: Seed & date ladoo
• Dinner: Sautéed vegetables + 100 gm tofu
• Before Bed: Chamomile tea

Day 5

• Early Morning: Turmeric, ginger & black pepper detox shot + 5 soaked almonds
• Breakfast: Chickpea-millet bread sandwich
• Mid-Morning Snack: 100 gm papaya + 1 tbsp mixed seeds
• Lunch: Lentil curry + jowar roti + pumpkin curry + 100 gm curd
• Evening Snack: Hummus (30 gm) + vegetable sticks
• Dinner: Tomato basil soup + 70 gm low-fat paneer bhurji
• Before Bed: Warm fennel seed water

Day 6

• Early Morning: Jeera water + 5 soaked almonds
• Breakfast: 2 millet idlis + sambar + coconut chutney (20 gm)
• Mid-Morning Snack: 1 glass beetroot kanji
• Lunch: Paneer bhurji + 1 millet roti + yogurt
• Evening Snack: 2 oranges
• Dinner: 1 roti + lentil curry + cucumber raita
• Before Bed: Jeera & ajwain water

Day 7

• Early Morning: Cinnamon & black raisin water + 5 soaked almonds + 2 walnuts
• Breakfast: Vegetable upma + 10 gm peanuts
• Mid-Morning Snack: Coconut & chia seed water
• Lunch: Kala chana curry + steamed rice + green vegetable
• Evening Snack: 20 gm makhana + green tea
• Dinner: Vegetable dal + millet khichdi (200 gm)
• Before Bed: Tulsi & ginger water

Anti-Inflammatory Drinks to Include in Your Diet

For added benefits, incorporate these anti-inflammatory beverages into your routine:
✔️ Green tea with lemon – Rich in antioxidants
✔️ Ginger, fennel & jeera seed water – Aids digestion
✔️ Star anise & cinnamon tea – Reduces inflammation

Key Components of an Anti-Inflammatory Diet

To maximize the benefits of this diet, include:
🔹 Fresh fruits & vegetables (blueberries, kale, spinach, broccoli)
🔹 Whole grains (quinoa, millet, oats)
🔹 Healthy fats (avocados, olive oil, nuts)
🔹 Plant-based proteins (legumes, lentils, tofu)
🔹 Fermented foods (curd, kimchi, kanji)
🔹 Herbs & spices (turmeric, ginger, cinnamon)

Foods to Avoid

While following this diet, avoid:
🚫 Processed & fried foods (French fries, pakoras)
🚫 Refined carbs & sugar (white bread, sodas)
🚫 Excessive alcohol & sugary beverages
🚫 Red & processed meats (bacon, sausages)

By making these dietary changes, you can support weight loss, reduce inflammation, and boost overall health naturally.

🌿 Ready to embrace a healthier lifestyle? Start your anti-inflammatory diet today!