THE 28-DAY ANTI-INFLAMMATORY DIET MENU
Here’s a sample one-day anti-inflammatory menu and two tasty recipes. 

BREAKFAST

  • 3-4 ounces smoked Nova Scotia salmon
  • 1/2 cup slow-cooked oatmeal
  • 1 teaspoon slivered almonds
  • 8 ounces green tea or water 

LUNCH

  • 4-6 ounces grilled turkey burger (no bun)
  • Lettuce and one tomato slice
  • 1/2 cup three-bean salad (chickpeas, kidney, black beans dressed with olive oil, fresh lemon juice and a minced clove of garlic) served on a bed of cabbage leaves
  • 8 ounces water

SNACK

  • 6 ounces unflavored Greek yogurt with 1 tablespoon mixed-in pomegranate juice 
  • 8 ounces water

DINNER

  • 1 cup lentil soup
  • Spiced Diver Scallops*
  • Green salad dressed with olive oil and fresh lemon juice
  • 2-inch wedge of cantaloupe
  • 8 ounces water 

BEDTIME

  • 1 hard-boiled egg 
  • 2 celery sticks 
  • 3 Brazil nuts 
  • 8 ounces water

*SPICED DIVER SCALLOPS WITH ECUADORIAN TABOULEH

INGREDIENTS

  • 1/4 cup toasted almonds 
  • 1/2 teaspoon sea salt 
  • 1/4 teaspoon lemongrass powder 
  • 1/8 teaspoon togarashi pepper mix 
  • 10 fennel seeds
  • 18 scallops, U-10 size, extra large
  • 2 tablespoons chopped fresh parsley 
  • 2 tablespoons extra virgin olive oil

DIRECTIONS

In a spice grinder, pulverize almonds, salt, lemongrass powder, togarashi pepper mix, and fennel seeds.

In a large bowl, toss scallops with spice mix and parsley.

Heat the olive oil in a large nonstick skillet over high heat. Add half the scallops. Cook 1 minute. Turn and cook an additional 1 minute, or until done. Remove scallops from pan and set aside. Cook the remaining scallops.

ECUADORIAN TABOULEH

INGREDIENTS

  • 2 cups quinoa
  • 4 cups water
  • 1/4 cup chopped red onion 
  • 1/2 cup chopped cilantro
  • 1/2 cup chopped fresh mint
  • 1/2 cup chopped fresh parsley
  • 1/3 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 3 tablespoons fresh lime juice
  • 1 avocado, peeled, pitted, and diced
  • 4 tomatoes, peeled, seeded, and diced
  • 2 Pepino melons, peeled, seeded, and diced
  • Sea salt and freshly ground black pepper

DIRECTIONS

Wash the quinoa under running water and place in a medium pan. Add the water and bring to boil. Reduce heat to low. Cover and simmer until liquid is absorbed, approximately 10-15 minutes.

Remove from heat; quinoa will be somewhat translucent. Fluff with fork and transfer quinoa to large bowl. Let cool to room temperature.

In a mixing bowl, combine red onion, cilantro, mint, parsley, olive oil, and lemon and lime juice. Add avocado, tomatoes, and melon.

Add mixture to quinoa and toss gently. Season to taste with salt and pepper.

Eliminating foods at the start of an anti-inflammatory 28-day diet will likely be the most difficult aspect of your journey to better health, but when you see the results, you’ll realize it was worth it! And like so many other people who followed Dr. Perricone’s 28-Day Anti-Inflammatory Diet, you’ll wonder why you didn’t make these healthy changes sooner.