Inflammation is the root cause of many chronic health conditions that happens to men or women in India.
These disorders may include joint pain and various types of autoimmune disorders. And that’s where our 21-Day Anti-Inflammatory Diet Plan is designed by top dietitian in Mumbai, Dt. Foram Modi helps you.
This 21-day Indian diet plan will help in cleanse your system, reduce internal inflammation, and restore the nutrient balance in your body.
If you are looking for improving the digestion or boosting your immunity or achieve anti-inflammatory diet weight loss, then this 21-Day Anti-Inflammatory Indian Diet Plan is best for you.
And the good thing is it is free. So go ahead and download our Free Indian 21 Day Anti Inflammatory Diet PDF now.
This diet plan is prepared by highly experienced clinical dietitian in Mumbai – Dt. Foram Modi. She has been in practice since last 12+ years and have given hundreds of diet plans both online and offline to citizens in Mumbai. But before that, let’s understand how you can make most out of this diet plan PDF.
What is an Anti Inflammatory Diet ?
So let’s have a look at what is an anti-inflammatory diet really is. An anti-inflammatory diet is a way of eating in which we focus on eating foods which helps in reducing chronic inflammation in the body. This inflammation may occur due to various conditions.
This includes arthritis, heart diseases, PCOD, and inflammatory bowel disease. If you compare anti-inflammatory diet with other type of restrictive fad diets, then this anti-inflammatory diet puts more focus on balanced intake of whole, unprocessed foods.
These unprocessed foods may include fresh fruits, leafy green vegetables, colorful vegetables, omega-3 rich seeds and nuts, healthy fats, and lean proteins. In addition, the anti-inflammatory diet food list also consists of various Indian spices.
These spices include turmeric, ginger, and cinnamon. You can follow anti-inflammatory diet as per your diet choice. So you can have a vegan anti-inflammatory diet, a vegetarian anti-inflammatory diet, or simply an Ayurvedic anti-inflammatory diet.
Our 21 Day Anti Inflammatory Diet Plan by Dietitian Foram Modi
So let’s have a look at how our anti-inflammatory Indian diet plan for 21 days is structured. This diet plan for 21 days is carefully crafted by our best anti-inflammatory dietician in Mumbai, Dt. Foram Modi.
This diet plan is designed to help you naturally reduce inflammation in your body. Yes, that’s our first and foremost goal.
In addition, this anti-inflammatory diet plan will help you boost your energy levels, improve your digestion, and support healthy weight loss management. Our 21-day anti-inflammatory diet plan is based on all types of Indian food items.
So you can have it as a vegetarian, non-vegetarian, or a vegan anti-inflammatory diet as per your food choices. Over the period of 21 days, what you can expect is an improved gut health, reduced bloating, and a clearer skin.
In addition, more benefits of this 21-day anti-inflammatory diet are better joint mobility and your noticeable good lifestyle.
First Week Diet of 21 Day Anti Inflammatory Diet Plan
Day 1
Early Morning (Empty Stomach): Warm water with lemon + turmeric + black pepper
(Boosts metabolism, reduces joint stiffness, and primes digestion)
Breakfast : Vegetable oats upma made with cumin, ginger & curry leaves.
(High in fiber, supports gut health, and provides steady energy)
Mid-Morning Snack: 1 orange + a handful of soaked almonds
(Vitamin C for immunity + healthy fats for hormone balance)
Lunch: Steamed rice + spinach dal with Cucumber salad on the side
(Iron-rich greens, antioxidant-rich spices, and hydrating veggies)
Post-Lunch: 1 cup green tea with lemon.
(Fights oxidative stress and aids digestion)
Evening Snack: Roasted makhana with pink salt & black pepper.
(Light, low-calorie, anti-aging snack)
Dinner: Quinoa khichdi with turmeric, ginger, cloves, cinnamon stick.
(Protein + anti-inflammatory spices for overnight healing)
Bedtime Drink: Tulsi-ginger tea
(Soothes the body, boosts immunity, and promotes restful sleep)
Day 2
Early Morning Drink: Cinnamon-clove infused warm water – supports digestion and helps reduce bloating.
Breakfast: Besan chilla with grated carrot + mint-coriander chutney – high in fiber and plant protein.
Mid-Morning Snack: 1 small apple + 5 walnuts – antioxidant-rich and heart-healthy.
Lunch: Bajra roti + lauki sabzi (with ajwain & black cumin) + carrot-beet salad – cooling, anti-inflammatory, and high in nutrients.
Post-Lunch: Green tea with lemon – boosts metabolism and aids detox.
Evening Snack: Cucumber sticks with green chutney – hydrating and rich in vitamins.
Dinner: Lauki muthiya + coconut-mint chutney – light, fiber-rich, and easy on digestion.
Bedtime Drink: CCF tea (Coriander-Cumin-Fennel) – excellent for gut health and reducing inflammation.
Day 3
Early Morning Drink: Methi seed water (soaked overnight) – helps regulate blood sugar and reduces internal inflammation.
Breakfast: Ragi dosa – rich in calcium, protein, and healthy fats for bone and joint health.
Mid-Morning Snack: Coconut water with chia seeds – hydrating, electrolyte-rich, and packed with omega-3s.
Lunch: Jowar roti + methi-tofu curry (ginger, garlic, turmeric base) – protein-packed and full of anti-inflammatory spices.
Post-Lunch: 1 cup green tea with lemon – promotes detox and reduces oxidative stress.
Evening Snack: Fresh papaya slices – rich in vitamin C and digestive enzymes for gut healing.
Dinner: Steamed vegetable dhokla with coriander chutney – light, probiotic-friendly, and high in fiber.
Bedtime Drink: Chamomile-fennel tea – calming for digestion, promotes restful sleep, and reduces inflammation
Day 4
Early Morning Drink: Fresh wheatgrass shot – packed with chlorophyll, vitamins, and antioxidants to reduce inflammation and boost immunity.
Breakfast: Masoor dal chilla + mint chutney – high in plant-based protein and digestion-friendly herbs.
Mid-Morning Snack: A handful of fresh berries – rich in anthocyanins that fight oxidative stress.
Lunch: Millet khichdi with lauki + coriander chutney – soothing for the gut, gluten-free, and nutrient-dense.
Post-Lunch: Tulsi tea + roasted makhana – calming adaptogens with healthy fats for satiety.
Evening Snack: Roasted pumpkin seeds – a great source of zinc for hormone balance and inflammation control.
Dinner: Grilled vegetable skewers with marinated tofu – antioxidant-rich and protein-packed.
Bedtime Drink: Nutmeg-cinnamon almond milk – naturally relaxing, anti-inflammatory, and hormone-supportive
Day 5
Early Morning Drink: Cinnamon-clove infused warm water – boosts metabolism and reduces sugar cravings.
Breakfast: Besan chilla with mint-coriander chutney – rich in protein, fiber, and digestive herbs.
Mid-Morning Snack: 1 small apple + 5 walnuts – a balanced mix of antioxidants, healthy fats, and fiber.
Lunch: Bajra roti + lauki sabzi (with ajwain & black cumin) + carrot-beet salad – gut-friendly, cooling, and detoxifying.
Post-Lunch: Tulsi green tea – helps reduce inflammation and supports immunity.
Evening Snack: Cucumber sticks with green chutney – hydrating and loaded with vitamins.
Dinner: Steamed lauki muthiya + coconut-mint chutney – light, anti-inflammatory, and digestion-friendly.
Bedtime Drink: CCF tea (Coriander-Cumin-Fennel) – aids digestion, reduces bloating, and calms the system.
Day 6
Early Morning Drink: Kalonji-garlic shot – powerful anti-inflammatory and immune booster.
Breakfast: Vegetable poha – light, wholesome, and a good source of plant-based protein.
Mid-Morning Snack: 1 orange + handful of soaked almonds – vitamin C for immunity and healthy fats for satiety.
Lunch: Steamed rice + spinach dal (tempered with cumin, hing, garlic) + cucumber salad – iron-rich and antioxidant-packed.
Post-Lunch: Green tea with lemon – detoxifies and reduces oxidative stress.
Evening Snack: Roasted makhana with pink salt & black pepper – crunchy, anti-inflammatory, and calcium-rich.
Dinner: Quinoa khichdi with turmeric, ginger, cinnamon – high protein, easy to digest, and gut-soothing.
Bedtime Drink: Tulsi-ginger tea – calming, anti-inflammatory, and aids restful sleep
Day 7
Early Morning Drink: Methi seed water (soaked overnight) – helps regulate blood sugar and reduces internal heat.
Breakfast: Ragi dosa – rich in calcium and plant protein, great for bone health.
Mid-Morning Snack: Coconut water with chia seeds – naturally hydrating and rich in omega-3s.
Lunch: Jowar roti + methi-tofu curry (ginger, garlic, turmeric base) – gluten-free, anti-inflammatory, and protein-packed.
Post-Lunch: Green tea with lemon – antioxidant-rich and digestion-friendly.
Evening Snack: Fresh papaya slices – cooling, rich in digestive enzymes, and vitamin A.
Dinner: Steamed vegetable dhokla with coriander chutney – light, fermented, and gut-healthy.
Bedtime Drink: Chamomile-fennel tea – soothes the stomach and promotes deep sleep
How to follow this 21 Day Anti Inflammatory Diet Plan PDF ?
So let’s have a look at how you need to follow this 21-day anti-inflammatory Indian diet plan for the effective and best results.
The first and foremost thing is, if you want to follow this diet plan effectively, then consistency is your key.
What our dietitian Foram Modi recommends is, you can start each day with a warm anti-inflammatory drink and in your day, you can prioritize whole unprocessed foods and include plenty of seasonal vegetables, fruits, and fiber-rich grains. In your food list, you can also add anti-inflammatory Indian spices such as turmeric, ginger, cumin, and cinnamon.
The very important thing is, you need to avoid refined sugar, deep fried foods, and excessive packaged snacks. Apart from eating, you also need to hydrate your body properly. So drink enough water. In addition, we also have some proper drinks in this diet plan. This includes herbal teas and electrolyte-rich food liquid like coconut water.
Also, you need to also get in a habit of listening to your body, understand how your body is behaving with the diet change and practice portion controls prevent inflammation spike.
The very last thing that you need to do is, you also need to do a light physical activity, stress management, and good sleep for getting best results out of this 21 day anti inflammatory diet plan PDF.
Who Can Follow 21 Day Indian Anti Inflammatory Diet Plan PDF ?
This 21-Day Anti-Inflammatory Diet Plan is suitable for most adults looking to reduce inflammation, improve energy, manage weight, and support overall health.
It’s especially helpful for individuals with chronic inflammatory conditions, autoimmune concerns, or lifestyle-related health issues.
Since it focuses on whole, natural, and easily digestible foods, it can be adapted for different dietary preferences like vegetarian, vegan, or non-vegetarian. However, pregnant women, nursing mothers, and people with specific medical conditions should follow it under professional guidance.
People with arthritis, psoriasis, or autoimmune disorders
Those with digestive issues like IBS or mild ulcerative colitis
Individuals wanting weight loss through inflammation control
People with hormonal imbalances such as PCOD/PCOS
Athletes or active individuals needing joint health support
Anyone aiming to improve skin health and immunity
Individuals recovering from mild lifestyle-related inflammation
Benefits of 21 Day Indian Anti Inflammatory PDF Diet Plan
The 21-Day Anti-Inflammatory Diet offers a natural and holistic way to reduce inflammation, support healing, and improve overall well-being.
By focusing on whole, nutrient-dense foods rich in antioxidants, healthy fats, and anti-inflammatory compounds, it helps lower joint pain, improve digestion, balance hormones, and enhance energy levels.
Over three weeks, this plan can also aid in weight management, boost immunity, promote glowing skin, and reduce the risk of chronic diseases linked to inflammation, such as heart disease and type 2 diabetes
Download Our 21 Days Anti Inflammatory Indian Diet Plan PDF
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About Dietitian Foram Modi - Creator of 21 Day Anti Inflammatory Indian Diet Plan
Dietitian Foram Modi, the creator of the 21-Day Anti-Inflammatory Indian Diet Plan, is a highly qualified Indian dietitian with a strong academic foundation in nutrition and years of hands-on experience in clinical and lifestyle diet planning.
Specializing in Indian anti-inflammatory nutrition, she combines evidence-based dietary principles with practical, easy-to-follow Indian meal plans to help clients manage conditions like PCOS, autoimmune disorders, gut health issues, and chronic inflammation.
With her personalized approach and deep understanding of both modern nutrition science and traditional Indian food wisdom, Dt. Foram has helped hundreds of clients achieve lasting health transformations.
Dt. Foram Modi - Best Dietitian in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai.
Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition.
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online nutritionist consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
Visit Our Dietitian Clinic in Borivali, Mumbai
Address of our Dietitian Clinic in Borivali, Mumbai
Makes You Eat by Dt. Foram Modi, B102, 1st floor, Navkar Pearl, Natakwala Lane, Near Registration office, Borivali West, Mumbai 400092, Maharashtra
Phone number
8369030744
Phone number
8369030744
