Inflammation is the body’s natural defense mechanism. However, when it becomes chronic due to poor diet, stress, lack of sleep, or sedentary lifestyle, it contributes to:
Weight gain and belly fat
PCOD/PCOS symptoms
Thyroid imbalance
Insulin resistance
Joint pain
Gut issues and acidity
Low immunity
The good news? The right foods can actively reduce inflammatory markers and improve overall metabolic health.
This meal plan focuses on:
? Seasonal vegetables
? Whole grains & millets (ragi, jowar, bajra)
? High-fiber dals and legumes
? Nuts and seeds (walnuts, flaxseeds, chia)
? Fermented foods (curd, buttermilk)
? Anti-inflammatory spices (turmeric + black pepper, ginger, cinnamon)
? Cold-pressed oils in limited quantity
It avoids:
? Refined flour (maida)
? White sugar and packaged sweets
? Deep-fried snacks
? Excess refined oils
? Processed foods
? Sugary beverages
Early Morning: Warm turmeric water + 5 soaked almonds
Breakfast: Vegetable oats with flaxseeds
Mid-Morning: Papaya bowl
Lunch: Brown rice + palak dal + lauki sabzi + salad
Evening: Green tea + roasted chana
Dinner: Moong dal khichdi + cucumber raita
Early Morning: Jeera water
Breakfast: Besan chilla with methi + mint chutney
Mid-Morning: Guava
Lunch: Jowar roti + mixed vegetables + curd
Evening: Coconut water + walnuts
Dinner: Vegetable soup + light paneer bhurji
Early Morning: Ginger lemon water
Breakfast: Ragi porridge with chia seeds
Mid-Morning: Apple + pumpkin seeds
Lunch: Bajra roti + bhindi + masoor dal
Evening: Herbal tea + roasted makhana
Dinner: Tofu stir-fry + sautéed vegetables
Early Morning: Amla juice
Breakfast: Poha with peanuts + curry leaves
Mid-Morning: Orange
Lunch: Brown rice + rajma (low oil) + cabbage salad
Evening: Buttermilk + sunflower seeds
Dinner: Vegetable daliya + palak soup
Early Morning: Cinnamon water
Breakfast: Sprouts chaat (moong)
Mid-Morning: Pomegranate
Lunch: Multigrain roti + tinda sabzi + light chole
Evening: Green tea + 2 walnuts
Dinner: Oats vegetable cheela + mint chutney
Early Morning: Tulsi water
Breakfast: Idli + sambar (low oil)
Mid-Morning: Seasonal fruit
Lunch: Lemon brown rice + lauki raita
Evening: Roasted foxnuts
Dinner: Vegetable clear soup + grilled paneer
Early Morning: Warm water + soaked raisins
Breakfast: Vegetable upma + flaxseed powder
Mid-Morning: Amla or citrus fruit
Lunch: Jowar roti + methi sabzi + dal
Evening: Herbal tea + mixed seeds
Dinner: Moong dal + stir-fried vegetables
• Use 1–2 tsp oil per meal only
• Combine turmeric with black pepper for better absorption
• Drink 2.5–3 liters of water daily
• Walk 30 minutes daily
• Sleep 7–8 hours
• Rotate grains instead of eating wheat daily
This anti-inflammatory plan is especially beneficial for:
• Women with PCOD or hormonal imbalance
• Individuals with thyroid disorders
• People managing diabetes or insulin resistance
• Those with chronic acidity or gut issues
• Anyone struggling with fatigue and low immunity
• Working professionals with sedentary routines
The beauty of this plan lies in its practicality. There are no imported superfoods, no extreme calorie cuts, and no complicated recipes. Just balanced Indian meals structured intelligently to calm inflammation and restore metabolic balance.
Consistency is key. Follow this plan for 4–6 weeks while monitoring energy levels, digestion, and sleep quality. Most individuals report improved bloating, better stamina, clearer skin, and steady weight regulation within a month.
Don’t wait for health issues to escalate. Contact Dt. Poonam Sharma at +91 99583-67134 or email [email protected]. Follow us on Facebook and Instagram for daily nutrition tips and wellness guidance. Visit our website to explore more: Home, About Us, Services, Blog, Contact Us.
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