Your 7-Day Plant-Based Anti-Inflammatory Diet Plan for a Calmer Gut

Your 7-Day Plant-Based Anti-Inflammatory Diet Plan for a Calmer Gut

If you're tired of feeling bloated, achy, or just plain "puffy," you're not alone. Inflammation is your body's way of waving a red flag 🚩 and often, your gut is holding the flagpole.


The good news? You can calm inflammation naturally with the power of plants. No extreme restrictions, no confusing rules—just a simple, delicious plan designed to soothe your gut and help you feel lighter, brighter, and more like you.


We've created this 7-Day Plant-Based Anti-Inflammatory Diet Plan to help you reset your body, support your digestive system, and reclaim your energy—all while enjoying meals that taste as good as they make you feel.


How This Plan Supports Gut Healing


This plan focuses on plant-powered foods that actively cool inflammation and promote gut repair:

  • Fiber-Rich Foods: Leafy greens, lentils, and oats feed your good gut bacteria, which play a key role in reducing inflammation.
  • Healthy Fats: Avocado, walnuts, and olive oil help reduce gut irritation and support nutrient absorption.
  • Anti-Inflammatory Spices: Turmeric, ginger, and cinnamon are nature's gentle healers.
  • Plant Proteins: Lentils, tofu, and tempeh provide clean protein without inflammation.

The 7-Day Plant-Based Anti-Inflammatory Meal Plan


Here's your simple, satisfying guide to a calmer gut in just one week:


Day 1

  • Breakfast: Creamy oatmeal cooked with almond milk, topped with blueberries, walnuts, and a dash of cinnamon.
  • Lunch: Large leafy salad with chickpeas, cucumber, red bell pepper, and a lemon-tahini dressing.
  • Dinner: Sheet-pan roasted tempeh with asparagus and sweet potato wedges.

Day 2

  • Breakfast: Green smoothie (spinach, banana, ginger, flax seeds, and coconut water).
  • Lunch: Leftover roasted tempeh and veggies from Day 1.
  • Dinner: Lentil soup loaded with carrots, celery, turmeric, and kale.

Day 3

  • Breakfast: Chia pudding made with unsweetened almond milk and topped with sliced strawberries and pumpkin seeds.
  • Lunch: Buddha bowl with quinoa, steamed broccoli, avocado, sauerkraut, and a drizzle of olive oil.
  • Dinner: Zucchini noodles with a basil-pesto sauce (walnut-based) and white beans.

Day 4

  • Breakfast: Turmeric tofu scramble with spinach and nutritional yeast.
  • Lunch: Leftover lentil soup.
  • Dinner: Black bean burgers (no bun) served with a side of roasted Brussels sprouts.

Day 5

  • Breakfast: Smoothie bowl topped with coconut, kiwi, and hemp seeds.
  • Lunch: Collard green wrap with hummus, shredded carrots, sprouts, and tempeh.
  • Dinner: Coconut curry with chickpeas, cauliflower, and bell peppers served over brown rice.

Day 6

  • Breakfast: Oatmeal with stewed apples and a sprinkle of cinnamon.
  • Lunch: Leftover coconut curry.
  • Dinner: Stuffed bell peppers with quinoa, black beans, corn, and diced tomatoes.

Day 7

  • Breakfast: Sweet potato toast topped with avocado and pumpkin seeds.
  • Lunch: Large garden salad with a variety of veggies and a light vinaigrette.
  • Dinner: Ginger-turmeric vegetable stir-fry with broccoli, snap peas, and carrots served over quinoa.

Simple Plant-Based Anti-Inflammatory Shopping List


Produce

  • Leafy greens (spinach, kale)
  • Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
  • Colorful veggies (bell peppers, carrots, zucchini, sweet potatoes)
  • Ginger, garlic, turmeric
  • Avocado, blueberries, strawberries, apples

Pantry

  • Oats, quinoa, brown rice
  • Canned lentils, chickpeas, black beans
  • Coconut milk, olive oil, tahini
  • Walnuts, flax seeds, chia seeds, pumpkin seeds
  • Herbal teas (ginger, turmeric, chamomile)

Plant Proteins

  • Organic tofu and tempeh
  • Plant-based protein powder (optional)

Enhance Your Results with Targeted Supplements


While this meal plan is a powerful start, sometimes our bodies need extra support to truly thrive—especially when healing from chronic inflammation or gut imbalance.


Pairing this plan with high-quality supplements can:

  • Fill nutritional gaps to ensure you're getting therapeutic levels of anti-inflammatory compounds.
  • Accelerate gut repair and rebalance your microbiome.
  • Boost energy and vitality by supporting your body's natural detox pathways.

Our specially formulated [Gut Calm & Glow Bundle] combines organic turmeric, ginger, and a probiotic blend designed to work synergistically with a plant-based anti-inflammatory diet.


👉 Shop Our Plant-Based Anti-Inflammatory Supplements to Deepen Your Healing Journey


You Deserve to Feel Your Best


Healing your gut and cooling inflammation is one of the most powerful gifts you can give yourself. With this plan, you're not just eating—you're actively nourishing your body back to balance.


Here's to a calmer gut, a brighter mood, and a vibrant you!


P.S. Save this guide for your next grocery run, and don't forget to tag us on social media if you try any of the recipes! We love seeing your creations.


#PlantBasedNutrition #AntiInflammatoryDiet #GutHealing #VeganHealth #HolisticHealth
Back to blog