Day 2 Anti-Inflammatory Meal Plan for Men After 40 to Reset and Refuel

Your body is already starting to notice the shift after 40. If you want less bloat, maybe a bit more clarity when you wake up, it is time for you to reset and refuel and start giving your body what it’s been asking for, quietly, for years. As you mature, everything changes: metabolism, hormones, recovery time and how you carry stress. What worked in your 20s doesn’t cut it anymore and your body gets louder about what it needs.

Inflammation creeps in slowly through poor sleep, processed food, unchecked stress, or old injuries that never quite healed. But food can be a powerful reset.

The right fuel calms inflammation, supports testosterone production, improves digestion, and strengthens your immune system. Today’s meals are designed to refuel your energy reserves while keeping your system cool and clean.

Think protein-rich breakfasts, anti-inflammatory spices like turmeric and ginger, and fiber-packed greens to keep your gut and heart in check.

No gimmicks. No crash diets. Just solid, real food that helps you feel good in your skin again. When you fuel your body right, it doesn’t just show—it performs.

Day 2: Reset and Refuel

Anti-Inflammatory Meal Plan for Men After 40
Total Daily Calories: ~2,100–2,300 kcal

This plan keeps your energy steady, your metabolism firing, and your inflammation in check—without leaving you hungry or guessing.

Morning Ritual

Warm Lemon-Ginger Water
Kickstart digestion, support liver detox and hydrate after a night’s sleep.

Calories: 0 kcal

Breakfast

Scrambled Eggs with Spinach, Avocado, and Turmeric on Whole Grain Toast

3 pasture-raised eggs
1 cup sautéed spinach (in olive oil)
½ avocado sliced
1 slice sprouted grain toast
Sprinkle turmeric, black pepper and sea salt
Calories: ~480 kcal
Why it works: High-quality protein, healthy fats, and inflammation-fighting turmeric and greens to stabilize blood sugar and fuel your morning.

Mid-Morning Snack

Celery Sticks with Almond Butter + Green Tea

2 celery stalks
1½ tbsp unsweetened almond butter
1 cup green tea (no sugar)
Calories: ~190 kcal
Why it works: Celery reduces water retention and supports detox; almond butter offers healthy fats and protein to keep you focused.

Lunch

Grilled Chicken Power Bowl

a blue bowl filled with rice and veggies

5 oz grilled chicken breast
½ cup cooked quinoa
1 cup steamed broccoli
½ cup shredded red cabbage
Olive oil + lemon vinaigrette
Sprinkle of pumpkin seeds
Calories: ~550 kcal
Why it works:
Packed with lean protein, fiber, and magnesium.
Red cabbage and broccoli support detox and reduce joint inflammation.

Afternoon Snack

Ginger-Carrot Smoothie

1 carrot, chopped
½ frozen banana
½ cup unsweetened almond milk
1 scoop plant-based protein powder
1 tsp fresh grated ginger
Dash cinnamon + turmeric
Calories: ~250 kcal
Why it works: Ginger reduces inflammation, banana provides potassium, and protein keeps muscles fueled and recovery strong.

Dinner

Baked Salmon with Garlic-Sauteed Kale and Sweet Potato Mash: Calories: ~600 kcal

Hand pouring dressing over fresh salad with kale and tomatoes in a modern Dubai restaurant.

6 oz wild-caught salmon/ Omega-3s from salmon fight inflammation and support heart and brain health.
1½ cups kale, sautéed with olive oil and garlic
½ large sweet potato, mashed with coconut oil

Sweet potatoes offer slow-burning carbs and antioxidants.

Evening Wind-Down

Chamomile or Rooibos Tea + Small Handful of Walnuts

10–12 walnuts (about 1 oz)
Calories: ~160 kcal
Why it works: Walnuts are high in ALA (a plant-based omega-3), and herbal tea helps ease the nervous system before bed.

Pro Tips for Day 2 Success

Don’t skip the herbs and spices—they’re natural medicine.
Drink water consistently—aim for at least 2 liters today.
Add a 20-minute walk after lunch or dinner to support digestion.

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Day 2 Anti-Inflammatory Meal Plan for Men After 40 to Reset and Refuel