Fight Bloating With This 1,500 Calorie Meal Plan

Tired of feeling sluggish, puffy, and bloated? Try this 1,500 calorie anti-bloating meal plan! Feel free to adjust the quantities to an appropriate calorie level for your activity level.

 Meal Example


Vegetable Omelet:

  • 3 whole eggs
  • 1 cup spinach
  • ½ cup mushrooms & peppers

* Dark leafy greens such as the spinach in this oatmeal contains the antioxidant vitamin E which protects against inflammation.


  • ½ cup oatmeal
  • Sprinkle of cinnamon
  • Splash of unsweetened almond milk

* Ditch the white toast and sugary cereal for breakfast - which are pro-inflammatory to the body. Swap it out for whole grains such as oatmeal which is high in inflammation fighting fibre. Sprinkling cinnamon on your oatmeal will add an additional anti-inflammatory punch

AM Snack

Anti-Inflammatory Parfait:

  • 1 cup unsweetened greek yogurt
  • 1 cup blueberries

* Greek yogurt is high in beneficial bacteria known as probiotics. Probiotics help restore healthy gut flora which improves digestion and fights inflammation. Adding some blueberries to it ups the anti-inflammatory benefit. Blueberries contain antioxidants known as anthocyanins which help reduce oxidative stress and fight inflammation.


Powerhouse Salad:

  • 4 oz chicken breast
  • ½ sliced avocado
  • ½ cup quinoa
  • 1 cup kale
  • ½ cup cucumber, tomato, onions

 ** The polyphenols and flavonoid phytonutrients present in avocado make it an excellent inflammation fighting food. Avocado is also high in vitamins C and K, making it a powerful immune booster.

Cup of green tea

** Green tea not only provides the perfect afternoon pick me up, but it also  provides anti-inflammatory benefits!

PM Snack

Roasted chickpeas:

  • ½ cup roasted chickpeas
  • 1 tbsp olive oil
  • ½ tbsp turmeric
  • Sprinkle of black pepper
  • Sprinkle of salt 

** Swap out your afternoon bag of chips for an equally crunchy and salty, yet healthy, snack - roasted chickpeas. Curcumin is the main active ingredient in turmeric. Curcumin has very powerful powerful anti-inflammatory and antioxidant qualities. Adding a sprinkle of black pepper increases cucumin’s bioavailability, increasing its anti-inflammatory benefits!


Roasted Salmon
  • 4 oz garlic roasted salmon
  • ½ cup steamed broccoli
  • ½ cup steamed green beans
  • 1 medium sweet potato

** Salmon is a rich source of omega-3 fatty acids, which have potent anti-inflammatory properties. Adding a delicious garlic seasoning to your freshwater fish helps to further fight inflammation due to the antioxidant sulphur compounds present.


Expert Recommendation

Want to make things a little easier on yourself? Use Crush to help fight hunger between meals and Carb//Lock to help your body turn carbs into energy, not fat!