Nightshade Free Anti Inflammatory Recipes Meal Plan

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This meal plan of anti inflammatory recipes has nightshade free options to help reduce inflammation in your body. Delicious, nourishing meals that are safe to eat and easy to make!

titled photo collage: Nightshade Free Anti Inflammatory Diet Meal Plan

Disclosure: Lindsay Cotter is a certified nutrition specialist, and does not have a medical degree. The information in this post comes from reliable medical resources, but should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.


Welcome to our 3rd post in this month of nightshade free recipes! If you’re just joining us and want to see what you’ve missed, be sure to first check out our introduction post, and then read through Monday’s post, What Are Nightshades. That will put you right where you need to be.

A little inflammation in the body is a good thing, and perfectly normal. It can help keep your immune system “in check” so to speak. When a physical injury happens, body inflammation helps you heal.

But what happens when you’re super stressed, overtraining, overworking, not sleeping, and traveling a ton? Well, chronic inflammation, which is not so good. Okay, it is really not good.

We cover this topic in our anti-inflammatory starter kit. Be sure to check it out for more information! 🙂

Healing With Anti Inflammatory Recipes and Lifestyle Changes

In order to help combat chronic inflammation in your body, the first step requires making some MAJOR lifestyle changes. Things like:

  • Getting some shut eye. It’s important to start catching up on lost sleep.
  • Reduce your workload. Take some hours of work off, or take on less work. (Preaching to the choir here).
  • Slow down training and heavy workouts for a bit.
  • MAXIMIZE certain nutrients in your diet. Take in more omega 3’s, antioxidants, minerals, water, etc.

In addition to those things, temporarily removing grains from your diet may help you absorb more nutrients. This is because you are avoiding phytic acid. Unless the grains are properly prepared and sprouted.

What is Phytic Acid?

Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper, and zinc. By reducing/eliminating grains, we can maximize absorption in the gut. Sometimes improperly prepared grains can actually cause inflammation in the gut lining due to an enzyme we can’t break down. (more info in this paleo recipe post).

Here’s a handy list of anti-inflammatory rich foods that are ALSO nightshade free.

titled info graphic of nightshade free anti-inflammatory rich foods

Nightshade Vegetables and Inflammation

I’ve received a lot of email asking if tomatoes, potatoes, eggplant, and other foods that are nightshades are “allowed” on a gluten free anti inflammatory diet.

Well, it depends. Everyone reacts differently to foods that are nightshades, so it comes down to listening to your body. For starters, read the article we posted a couple of days ago, What Are Nightshades.

In that post, there’s a nightshade list and plenty of information to help you understand about solanaceae (nightshades). Hopefully that will help you assess whether or not they’re a good choice for your diet

After that, if you still have questions or need more information, there is reliable information in Dr. Axe’s nightshade article. Or, better yet, give your doctor a call to discuss. M’kay?

The short and curly is, if you realize that tomatoes and potatoes are making you feel worse, then yes, take them out of your diet temporarily.

Just know that nightshade foods are natural and nourishing to the general population wanting to eat well. Hope that makes sense!

Okay, are you ready for healthy, nourishing recipes? Here they are!

Meal Plan of Nightshade Free Anti Inflammatory Recipes

Note: This meal plan was first published on June 19, 2016. At that time, not all of the recipes had nightshade free recipe options. So, we removed a few and replaced them. if you’re looking for a specific recipe from the original post and it isn’t here, you can find it here.

Get out of bed, Sunshine… it’s time to start the day in a healthy way!

Nourishing Breakfast Ideas

Next up… lunching and crunching!

Nightshade Free Recipes for Lunch

  • Mango Avocado Salad with Melon Dressing – The bright colors and fresh flavors in this salad are sure to reduce your stress and inflammation. If not, at least it will make your taste buds smile.
  • Marinated Beet and Apple Salad (omit paprika for nightshade free)
  • Swiss Chard Salad Wraps with Apple Slaw – I see you, Swiss chard. All wrapped up around crunchy Asian cabbage slaw. This is one of our favorite anti inflammatory recipes for crunching while lunching.
  • Whole30 Ham and Vegetable Soup – It’s time for a warm bowl of nourishing soup, packed with ingredients like parsnip and sweet potato to help reduce inflammation. Feel free to swap the ham for another organic meat. Or omit for vegetarian option.

The dinner bell is ringing!

Anti Inflammatory Recipes for Dinner

  • Pan Seared Salmon with Avocado Gremolata– Making this crispy skin salmon requires just 7 ingredients and 10 minutes of cooking time! Now THIS is what healthy goodness should be like every night!
  • Curried Chickpea Cauliflower Bake– There are only 5 simple ingredients in this cauliflower casserole, but the flavor combination is out of this world delicious! (replace curry spice)
  • Greek Herb Roasted Chicken Thighs – This is a healthy baked chicken recipe that you make in one pan, for an easy weeknight dinner. Look at that glorious crispy skin!
  • Coconut Milk Chicken– The creamy coconut sauce is so aromatic, you might not ever want to leave the kitchen! (omit cayenne)

Meal Plan Grocery Shopping List

Here are the ingredients you’ll need for this meal plan. Keep in mind that with the exception of two posts, they are all Nightshade Free Anti Inflammatory Recipes.

In the case of those two posts, you’ll only need to swap out a nightshade spice. The remainder of the ingredients are 100% safe.

Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.

Nightshade Food Substitutions

When you get to a post for for something that you want to make, just check the recipe ingredients. If there are nightshades, you’ll find swaps for them in the notes section of the recipe card.

NOTE: Anything shown in RED on the list below is a nightshade.

Okay, now don’t forget to PRINT THE GROCERY LIST. You’ll want that handy when you get to the store, right? Just click the button below and you can print out or save the PDF file!

Well, there’s a lot of nourishment in this meal plan, am I right? Now, there are just a few things left for you to do:

  1. SHOP for groceries.
  2. COOK a few of the anti inflammatory recipes.
  3. DEVOUR and ENJOY them, and hopefully…
  4. Reduce inflammation and start feeling better soon!

Oh, and one more thing!
We’re creating a FREE eBook with all of the recipes in this meal plan! But there’s a small catch. We’re ONLY releasing it to our newsletter subscribers!

If you haven’t already signed up, DO IT! You don’t want to miss out on this freebie!



Again, if you have questions or need any help at all with this meal plan, please don’t hesitate to leave a comment here. Or, come over to our Facebook group and we can help you there.

Eat well, be happy and healthy, and for some of you, stay out of the ‘shade! Stay well, my friends!



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