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This 14-day Indian anti-inflammatory meal plan applies the Indo-Mediterranean pattern with deliberate use of curcumin (turmeric) + piperine (black pepper) for bioavailability, omega-3 from fatty fish 3x/week, and polyphenols from berries, leafy greens, and green tea. The Mediterranean diet has the strongest RCT evidence for reducing CRP and inflammatory markers [1]; curcumin with piperine shows ~2000% bioavailability enhancement vs curcumin alone [2]; AHA confirms omega-3 (EPA/DHA) reduces inflammation independent of weight loss [3]. Daily target 1,900 kcal split 480/570/280/570. Anti-inflammatory anchors: turmeric in every dal and sabzi, ginger in tadkas, methi (fenugreek) leaves 3x/week, berries daily, fatty fish (rohu, surmai, pomfret) 3x/week, walnuts/almonds daily, green tea 2 cups/day, NO refined sugar, NO maida, NO trans fat (vanaspati, deep-fried). Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
Chronic inflammation drives most non-communicable diseases — heart disease, diabetes, autoimmune conditions, arthritis. Diet is one lever, not the only one. Pair this plan with 150 min/week moderate exercise, 7+ hours sleep, and stress management. Track CRP (high-sensitivity) before starting and again at 12 weeks — typical anti-inflammatory diet response is 15–30% CRP reduction. If you have a specific autoimmune diagnosis (RA, IBD, psoriasis), coordinate with your specialist; this plan is general anti-inflammatory and not a replacement for disease-specific protocols.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
