One Meal at a Time: Optimal Recovery with Anti-Inflammatory Eating

Marla Turnbull, MS, CDP®, NBC-HWC

Inflammation is the body’s natural response to infection or injury. When you sustain an injury, your immunize system activates and sends white blood cells to repair the wound so that you can heal. But sometimes inflammation can stick around when it’s no longer needed, and this can lead to chronic health issues like high blood pressure, stroke, diabetes, joint pain, skin conditions, and more. Scientists are still studying how chronic inflammation affects the body and how to reduce it, but many experts believe that eating certain foods, and avoiding others, can help. 

Anti-inflammatory eating doesn’t have to mean complicated recipes or a total pantry overhaul. The most effective approach is simple, small, consistent choices that lower your “inflammatory load” while supporting steady energy, mood, digestion, and overall wellness.

Anti-inflammatory (AI) meal planning can either fuel chronic, low-grade inflammation or help calm it—impacting energy, blood sugar balance, digestion, joint comfort, brain health, and immune function. Including meals consistently with fiber-rich plants, quality protein, and healthy fats. These raw ingredients repair, regulate, and help us recover more effectively each day.

My AI Tool Kit—a practical guide to print and keep visible. It’s designed to remove the daily guesswork and help you build meals that work without perfection, expensive ingredients, or complicated cooking.

1) Start with the “Anti-Inflammatory Plate” (the easiest win)

• ½ plate: non-starchy vegetables (more colors = better)

• ¼ plate: lean protein (fish, chicken, beans, poultry, tofu)

• ¼ plate: whole grains (as tolerated)

• Add: coconut and/or olive oil, avocado, nuts/seeds + herbs/spices for flavor

  
  

2) Foods to “Choose More Often” (not “never again”)

Lean into colorful vegetables, lower-sugar fruits (especially berries), extra-virgin olive oil, omega-3s (fatty fish and seeds), whole grains (as tolerated), legumes, nuts/seeds, herbs/spices, and fermented foods.

Pick 1 category to improve this week:

• Incorporate berries at breakfast

• Drizzle extra virgin olive oil on vegetables

• Add chia or ground flax to oats or smoothies

  
  

3) Make one swap a day (consistency beats perfection)

Inflammation triggers: sugary drinks, refined grains, ultra-processed foods, processed meats, deep-fried foods, and frequent desserts. 

Easy swaps:

• shake a day: fruit - about 1 cup (berries are a great choice) and include a plant-based protein + fiber (chia/flax, leafy greens such as spinach, kale, arugula)

• chips → nuts/seed mix or veggies + hummus

• cereal → oats + berries + cinnamon

• creamy dressings → olive oil + lemon + herbs

• deli meats → chicken, tuna, or beans

If you only do one thing, choose the swap that feels most doable and repeat it daily for two weeks.

4) Keep “mix-and-match” meal formulas on repeat

Decision fatigue is real—especially at the end of the day. Use simple meal formulas that repeat:

• Vegetables + protein + fiber carbs + healthy fats + flavor boosters

A few of my favorites:

• Breakfast: overnight oats + chia + berries + cinnamon

• Lunch: big salad + salmon/tuna/beans + olive oil + lemon

• Dinner: sheet-pan salmon (or chicken) + broccoli + sweet potato

• Snack: apple + almond butter, or hummus + sliced peppers

  
  

5) Snack Builder to stabilize energy

Blood sugar swings are frequent crashes that drive cravings, irritability, and fatigue. A simple “steady energy” rule is protein + fiber + healthy fats as snacks.

6) Plan once, then let the plan carry you

The weekly template and grocery framework are your secret weapons. When your environment supports you, your habits get easier.

• Choose: 2 meals + snacks then repeat

Anti-Inflammation Tool Kit Checklist

☐ 3 colors per meal

☐ Protein at each meal, especially at breakfast

☐ Extra Virgin Olive Oil (no to low heat) and Coconut oil (high heat) 

☐ Omega-3s - 4-5x/week

☐ Spices (turmeric/ginger/cinnamon/garlic)

☐ Pair carbs with protein/fat

☐ Water all day long

☐ 3-minute wind-down routine

 “If You Only Do One Thing This Week…”

Add one cup of colorful vegetables daily (fresh, frozen, or roasted).One of the fastest ways to increase fiber and plant nutrients—without changing your whole diet.

Want support using the Tool Kit? Please email me. Let’s move the needle toward Optimal Health.