- Home
- Meal plans
- Anti-inflammatory
An anti-inflammatory meal plan for the whole family
Seven dinners in the Mediterranean style: oily fish, chicken, beans, whole grains, lots of vegetables, olive oil, herbs and spices, with little added sugar, white flour, processed meat or seed oil. All of them are quick enough for a weeknight.
Free on iPhone, Android and the web.
A week of anti-inflammatory dinners
MondaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
TuesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
WednesdayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
ThursdayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
FridayItalian Turkey-Stuffed Zucchini Boats
Tender zucchini boats hold savory turkey, fresh basil and parsley, with fragrant ginger. A familiar Italian-style filling makes an easy, scoopable family dinner.
Kids’ plate: Turkey-stuffed zucchini boats
SaturdaySweet Potato and Black Bean Bowls
Tender sweet potato, creamy black beans and sweet corn make a cozy, colorful bowl, finished with fresh cilantro and parsley.
Kids’ plate: Sweet Potato and Black Bean Bowls
SundayCod Fish Fingers with Apple-Herb Dip
Tender skillet-cooked cod fingers and soft vegetables pair with a gently sweet, fresh-herb apple dip—a familiar supper made for dipping.
Kids’ plate: Fish fingers and dip
What Gluten watches for: added sugar, refined starch, processed meat, fried food and seed oils.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
You eat anti-inflammatory and your daughter won’t touch fish. Everyone has the salmon traybake, and she gets a chicken thigh roasted on the same tray.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersAnti-inflammatory meal plan questions
What is an anti-inflammatory diet?
There’s no official one. Most guidance points to the Mediterranean pattern: vegetables, fruit, whole grains, beans, oily fish, olive oil, nuts, herbs and spices, and less sugar, refined starch and processed meat.
Is it the same as AIP?
No. AIP is a strict elimination diet for autoimmune conditions that also cuts grains, beans, dairy, eggs, nuts, seeds and nightshades. If you follow AIP, use the AIP meal plan.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
More plans and recipes
Anti-inflammatoryRecipesMediterraneanRecipesAIPRecipes
Gluten-free, dairy-freeMeal planAIPMeal plan
Low-histamineMeal planCeliacMeal plan
Allergy-friendlyMeal plan
Alpha-galMeal plan
DiabeticMeal plan
Heart-healthyMeal plan
Gestational diabetesMeal planLow-FODMAPMeal planLow-sodiumMeal planPaleoMeal planPregnancyMeal planPCOSMeal planGluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.