Feeling Off? Try My Gentle 2-Week Anti-Inflammatory Reset (Recipes Included)

Reset (Anti-inflammatory) Diet; recommended 2-6 week:

REMOVE

1. Sugar
2. Processed Foods 
3. Dairy
4. Gluten 
5. Alcohol 

Then, 90:10 or 80:20 depending on results/how you feel. 

Gluten + Dairy Free, High protein food ideas/recipes:

• Tuna Salad on GF spinach wrap: Canned Tuna combined with Chopped RR pepper, celery and Black olives. Mix with light mayo or avocado mayo and a pinch of mustard. Serve with sliced apple and peanut butter.
• Quinoa Salad with Grilled Chicken: Combine cooked quinoa with diced grilled chicken, cherry tomatoes, cucumbers, bell peppers, and a lemon-tahini dressing. 
• Chickpea and Avocado Wrap: Use a gluten-free wrap and fill it with mashed avocado, canned chickpeas (drained and rinsed), diced red onion, cilantro, and lime juice. Serve with a side of carrot sticks.
• Egg Salad Lettuce Wraps: Make egg salad using hard-boiled eggs, mayo, mustard, chopped celery, and spices. Serve the salad in large lettuce leaves for a fresh wrap. Serve with a side of fruit salad.
• Stuffed Peppers: Halve bell peppers and fill them with a mixture of cooked ground turkey or beef, black beans, corn, diced tomatoes, and spices. Bake until the peppers are tender.
• Zucchini Noodles with Pesto and Shrimp: Spiralize zucchini into noodles and toss with cooked shrimp and homemade or store-bought pesto.
• Lentil Soup: Prepare a hearty lentil soup with vegetables like carrots, celery, and spinach, flavored with herbs and spices. Pair it with gluten-free crackers or bread. Or, I like Amy’s organic lentil soup in a can. Serve with a green salad and chopped veggies.
• Turkey Roll Ups with Steamed Broccoli and Hummus. Extra Boost of Protein: Aduki Beans on the side. 
• Baked Salmon with Quinoa or medley of greens Mediterranean style with artichoke, olives, RR peppers, red onion. 

Fave Smoothies:

Peace in a cup:

• 1 banana 
• 1 cup almond milk 
• 1 tbsp flax seeds
• 1 handful spinach or kale 
• 1 cup frozen berries
• Dash cinnamon 
• Splash vanilla extract 
• Ice 

Green Revolution:

• 1 cup Kale 1/2 cup parsley 
• 1 green apple, chopped 
• 1 banana 
• 1 tablespoon flax meal or chia seeds 
• 2 1/2 cups water 
• Ice 

Fave Juices:

Beauty Makeover: 

• 2 carrots 
• 2 green apples chopped 
• 1/3 lemon (skin on)
• Chunk of ginger 

Brain Power:

• 1 medium Beet (pre-cooked is fine)
• 1 large green apple 
• 3 radishes 
• 1 cup fresh Kale 
  

Additional healthy snacks:

• CHOMPS grass fed beef sticks
• Kale Chips
• Raw Almonds 
• Coconut Yogurt
• Mixed Berries

Recommended Protein Powder: Ancient Nutrition 

Aim: 120 grams protein per day

Recommended Fiber + Collagen Power: Pause Life

Recommended Turmeric Powder: Sunfood Brand is good. 

Recommended Foods Plans:

• Sakara Life
• Thrive Market 
• Green Chef
• Hello Fresh (healthy options available) 

Aim: 85 ounces of water daily, with electrolytes to increase. Try liquid IV 

Caffeine- free herbal tea counts as water intake. Try “Flash Tea” from Mountain Rose Herbs, at night. 

Aim: Epsom Salt Baths - 2-3x per week.

Grocery List:

Vegetables/Fruit:

Fresh unlimited vegetables and especially root veggies:

Yams, Sweet Potatoes, Beets, Parsnips, Carrots, All fruit (but try to stick with low glycemic fruits like berries).

Meats:

Fish (wild caught when possible), Shellfish, Chicken, Turkey, Eggs (pasture raised), Grass fed beef 

Other Proteins: Tofu, Lentils, Chickpeas 

Nuts + Seeds

Raw nuts; almonds, walnuts, pecans, cashews 

Raw seeds; sunflower, pumpkin, chia, flax and sesame 

NO GRAINS - It’s a greyer area but you can do quinoa, rice and oats. 

Beans 

Coconut milk

Almond milk (sugar free)

Sweeteners: Honey, Natural Maple Suay, Dark chocolate (70% or higher), Stevia, Keto sweeteners

Condiments: All spices, Mustard, Hot Sauce, Homemade dressing, Balsamic Vinegar, Babaganoush,  Pesto, Salsa, Guacamole 

Drinks: Water, Coffee, Herbal Teas, Fresh Juices; 

Good Fats: Avocado, Olive Oil, Almond Butter, Butter, MCT oil