Dr. Weil's Anti-Inflammatory Diet Menu & Nutrition

Sample Menu

Here’s a typical day’s worth of meals on the Anti-Inflammatory Diet:

Breakfast

Oat-wheat tabbouleh—

1/8 cup bulgur wheat

1/4 cup old-fashioned rolled oats

1/8 cup diced strawberries

¼ kiwi, peeled and diced

1 tbsp. chopped pecans or almonds

2 tbsp. chopped fresh Italian parsley

½ tsp. chopped fresh mint

Sprinkle of salt and freshly ground pepper

Strawberry-kiwi puree—

1½ individual strawberries, cut up

¼ kiwi, peeled and cut up

¼ tsp. freshly squeezed lime juice

Lunch

Fettuccine with kale pesto—

¼ lb. fettuccine or pappardelle

¼ cup grated Parmigiano-Reggiano cheese

Pesto—

1 cup of stemmed, chopped black kale

1/8 cup grated Parmigiano-Reggiano cheese

1 ½ tbsp. extra-virgin olive oil

1/16 cup pine nuts

½ garlic clove, chopped

¼ tsp. salt

Few red pepper flakes

Snack

Strawberry-chile salsa with celery sticks—

¼ pint strawberries, diced

1 tbsp. minced onion

¼ Serrano chile, finely chopped, with seeds

¼ tbsp. freshly-squeezed lime juice

Sprinkle of salt

6 celery sticks

Dinner

Tuna-Vegetable Wrap with Sriracha-Sesame Sauce Wrap—

3 tbsp. extra-virgin olive oil

3 oz. fresh tuna

¼ tsp. salt

1 sprouted grain tortilla

¼ small cucumber, sliced

1/8 cup halved grape tomatoes

¼ avocado, pitted, peeled, and sliced

¼ cup Napa cabbage

½ scallion, green part only

3 sprigs cilantro

Sriracha-Sesame Sauce—

1 oz. mayonnaise

½ tsp. Sriracha sauce

1/8 tsp. dark sesame oil

1/8 tsp. low-sodium soy sauce

Nutrition

Here’s a breakdown of the nutritional content of a typical day on the Anti-Inflammatory Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Because this diet is highly individualized, your actual intake will vary. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Anti-Inflammatory Diet Recommended
Calories 2,152 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 55% 20%-35%
     Saturated 8% Less than 10%
     Trans 0% N/A
Total Carbohydrates 31% 45%-65%
     Sugars
(total except as noted)
4% N/A
Fiber 23 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 14% 10%-35%
Sodium 3,317 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 1,555 mg. At least 4,700 mg.
Calcium 833 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 9.3 mcg. 2.4 mcg.
Vitamin D 0 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Rachel Pomerance Berl | January 03, 2014

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