Anti-Inflammatory Shopping List

Easy-to-Prepare Foods for Lunches and Snacks

Fresh Produce

• Leafy Greens: Spinach, kale, arugula, romaine

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts

• Colorful Veggies: Bell peppers, cherry tomatoes, cucumbers, carrots

• Fruits: Blueberries, strawberries, oranges, apples, avocados

Healthy Proteins

• Fish: Salmon, sardines, mackerel (rich in omega-3s)

• Poultry: Organic chicken or turkey breast

• Plant-Based Proteins: Hummus, lentils, chickpeas, edamame

• 
  

Whole Grains

• Quinoa

• Brown rice

• Oats (for overnight oats or quick snacks)

• Whole-grain wraps or bread

  
  

Healthy Fats

• Nuts and Seeds: Walnuts, almonds, chia seeds, flaxseeds, pumpkin seeds

• Oils: Extra-virgin olive oil, avocado oil

  
  

Dairy and Alternatives

• Plain Greek yogurt or unsweetened plant-based yogurt

• Unsweetened almond, oat, or soy milk

  
  

Convenient Pantry Staples

• Canned wild-caught salmon or tuna

• Nut butters (almond or peanut butter without added sugar)

• Low-sodium vegetable or bone broth

• Dark chocolate (70% cacao or higher)

  
  

Herbs, Spices, and Flavorings

• Fresh herbs: Basil, cilantro, parsley

• Anti-inflammatory spices: Turmeric, ginger, cinnamon, cayenne pepper

• Garlic and onions for flavor and inflammation reduction

• Lemon and lime for dressings or drinks

  
  

Snacks and Prepackaged Options

• Pre-sliced veggies (carrots, celery, bell peppers) with hummus

• Trail mix with nuts, seeds, and dried fruit (no added sugar)

• Rice cakes or whole-grain crackers with avocado or nut butter

• Hard-boiled eggs

• Fresh fruit or fruit cups packed in water

  
  

Drinks

• Herbal teas (chamomile, green tea, turmeric tea)

• Sparkling water with lemon or lime

• Coconut water (unsweetened)

  
  

This list is perfect for quick and easy meal prep, snacks, and lunches that help lower IL-6 and inflammation while keeping you energized and satisfied throughout the day!