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Day 1 Anti-Inflammatory Meal Plan for Men After 40 to Reset and Refuel
Busy men need food that works for them. If you a man over 40, we curated a gluten-free, satisfying meal plan designed to keep your energy steady while preventing weight gain. Day 1 Anti-Inflammatory to reset and refuel
Somewhere between work, family and trying to stay on top of it all, most men over 40 begin to feel it that quiet drag on energy, the stiff knees in the morning, the bloating after meals, or the fog that rolls in mid-afternoon. Inflammation is real.
As fathers, partners, professionals and leaders, men carry a lot. But the truth is, no amount of grit or willpower can outrun a body that’s constantly inflamed. Chronic inflammation is often silent, simmering beneath the surface and slowly chipping away at energy, gut health, joint strength, sleep and even mood. Left unchecked, it can pave the way for conditions like heart disease, diabetes and burnout.
This isn’t about restriction or chasing six-packs. You need real fuel that supports your body as it changes, protects your mind and helps you show up fully for the people you love.
This Day 1 Anti-Inflammatory Meal Plan was created with men over 40 in mind.
- Gluten-free, for easier digestion and reduced inflammation
- Balanced with protein, healthy fats, and fiber to regulate blood sugar and maintain muscle
- Full of foods that fight inflammation naturally—like leafy greens, berries, omega-3s, and spices
- Designed to prevent weight gain without counting every bite
- Made to fit real life, with simple meals, grocery lists, and no gimmicks
Food should work for you, not against you. This plan helps you eat like your body matters—because it does. And the stronger, clearer, and more energized you feel, the more fully you can live, love, lead and thrive. Let’s start with Day 1—and let this be the week you take your power back, one meal at a time.
DAY 1 – RESET & REFUEL
Anti-inflammatory, nutrient-dense, and gluten-free.
Calories Count for Day 1: 2,080
- Wake-Up: Warm water with lemon + pinch of turmeric (0 cal – anti-inflammatory boost + digestion support)
- Breakfast (~450 cal)
- 3 eggs scrambled in 1 tsp olive oil
- 1 cup sautéed spinach and mushrooms
- ½ avocado
- ½ cup blueberries Why it works: Protein, healthy fats, and antioxidants—keeps blood sugar stable and reduces inflammation.
Mid-Morning Snack (~180 cal)
- Handful of walnuts (¼ cup)
- Green tea
Why it works: Omega-3s + polyphenols for brain and joint support.
Lunch (~550 cal)
- Grilled salmon (5 oz)
- Arugula salad with cherry tomatoes, cucumber, and olive oil/lemon dressing
- ½ cup cooked quinoa
Why it works: Omega-3s + fiber + anti-inflammatory greens = high satiety and low inflammation.
Afternoon Snack (~150 cal)
- 1 boiled egg
- 1 medium carrot
Why it works: Simple protein + crunch to curb hunger and stabilize energy.
Dinner Calories Count 650
Satisfying, rich in antioxidants and healthy fats to end the day strong without spiking insulin.
- 2 roasted chicken thighs (skin-on)
- Steamed broccoli (1 cup) with olive oil
- Roasted turmeric cauliflower (1 cup) Evening Wind-Down
- Chamomile tea + magnesium supplement (optional)
- 5 minutes unplugged quiet time
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