Super Easy Menu Ideas

Last Updated on November 27, 2023 by Cathy

Starting an anti-inflammatory diet can feel overwhelming. Especially when you are fighting brain fog, no energy, or chronic fatigue. Instead of having a “eat this not that” list wouldn’t it be nice to know exactly what to eat?

That would be great, but everyone’s taste is different and not everyone can eat the exact same foods. People are sensitive to different foods. That’s usually why you find a list of what you can eat instead of an actual menu to follow.

For example, I’m sensitive to avocados, coconut, and tomatoes but they are in many recipes. I also have yeast overgrowth and an extremely high level of mycotoxins (mold). So I need to eat an antifungi diet – low sugar/low mold.

Eat an Anti-inflammatory Diet

An anti-inflammatory diet lowers the amount of inflammation in your body. It includes foods that are full of vitamins, minerals, fiber, and antioxidants. It’s a diet that reduces symptoms caused by multiple sclerosis (MS).

Eat a well-balanced diet with lots of different vegetables. Plus a small amount of fruit (especially berries). Increase your omega-3 (salmon, sardines, tuna) – aim for 2-3 servings each week. Include herbs and spices such as cinnamon, ginger, oregano, and turmeric. 

Lower the amount of red meat that you eat. Red meat can cause inflammation, especially avoid well-done meats. Eat more fiber to regulate your digestive system. Fiber slows the digestion of carbohydrates which helps to regulate your blood sugar.

Stop Eating Foods That Feed Diseases Including:

• Dairy
• Gluten
• Refined sugar
• Artificial flavors and sweeteners
• Natural flavors
• Corn (it’s mostly a GMO)
• Soy (it’s mostly a GMO)
• MSG
• Canola oil (it’s mostly a GMO)
• Pork (it’s high in fat and prone to parasites)
• Farmed fish (it’s washed in toxic chemicals due to parasites)
• Processed citric acid (it’s mostly derived from corn)

The brain relies heavily on glucose, which comes from carbohydrates, for energy. A sufficient intake of carbohydrates is essential for maintaining cognitive function and mental clarity. Eating too many carbohydrates can cause rapid spikes and crashes in blood sugar levels. It can also cause weight gain and insulin sensitivity, it may also contribute to inflammation in the body.

“A common disabling symptom of many people living with MS is fatigue. A diet high in processed sugar and simple carbohydrates can cause frequent swings between high and low blood sugar, and these swings can worsen fatigue in MS patients.”
Dr. E.J. Gettings, assistant professor of neurology 

Sugar is also a possible trigger for Alzheimer’s disease, that’s why they are starting to call it Type 3 Diabetes. Studies show a brain with higher levels of glucose (sugar) could cause more severe Alzheimer’s.

Foods To Enjoy Eating

Vegetables are now the main food group. Eat as many as you possibly can. Eat a wide variety of vegetables and ones that are in season. This will give you all the vitamins and minerals you need.

Foods to enjoy:

• Vegetables, as much as possible 
• Fruit, one cup per day
• Healthy fats and oils (avocados, coconut oil/full-fat milk, olive oil, etc.)
• Nuts and seeds (soaked to help your digestive system)
• Herbs and spices
• Wild-caught fish
• Pasture-raised poultry
• Grass-fed and finished meats and organ meats 

When you are first starting out it can feel overwhelming. But, there is an easy way around this so you will have a menu plan every week. Instead of making a menu plan for ‘every meal’ – create an outline for each day.

Easy Menu Ideas for the Week:

• Sunday – Seafood (cod, salmon, shrimp, trout, etc.)
• Monday – Poultry (chicken, turkey, quail, duck, etc,)
• Tuesday – Meat (beef, bison, lamb, pork, etc.) 
• Wednesday- Seafood
• Thursday – Poultry
• Friday – Organ Meat (brain, heart, liver, etc.)
• Saturday- Leftovers

Adjust this menu to fit YOUR needs. For example, my husband’s weekends are Tuesday and Wednesday so we have leftovers on Tuesday.

To save energy have a special dinner once a week like Egg Roll in a Bowl:

Egg Roll in a Bowl Recipe:

• 1 small head of cabbage
• 2 large carrots
• 1 tbsp olive oil 
• 2 garlic cloves, minced
• 1 bok choy chopped
• 1/2 cup coconut aminos*
• Parsley to garnish
• Protein – beef, chicken, pork, or shrimp 

1. Include cabbage, carrot, and bok choy with oil to sauté pan and cook over medium heat until soft
2. Add coconut aminos and stir
3. Add garlic, cooked chicken cubes, or shrimp, and stir for 1-2 minutes
4. Remove from heat and add parsley to garnish

*I add the coconut aminos after I scoop my portion out due to my sensitivity to coconuts.

Include Lots of Vegetables in Your Menu Ideas

You should eat mostly vegetables every day. Dr. Terry Wahls, the author of The Wahls Protocol, recommends nine cups each day. Nine cups may seem like a lot but it’s important to eat as much as possible. They include nutrients for your body to heal.

Eat 3 cups of each:

• Leafy greens (collard, kale, spinach, etc.)
• Colorful all the way through (beets, carrots, red cabbage, etc.)
• Sulfur (asparagus, broccoli, onions, etc.)

Eat vegetables at every meal and for snacks. Drink green smoothies if you are having a hard time eating that many vegetables. If you are not in the mood for a green smoothie turn it into a soup.

Smoothie Soup Recipe:

• Blended-up vegetables as if you’re making a smoothie
• Pour it into a pot or Dutch oven
• Add water to fill and a can of full-fat coconut milk
• Heat on the stove until it’s warm

Eat a Giant Salad

Chop up enough vegetables to last two or three days to save you time and energy. It makes putting together a big salad quick and easy. I like to put “my big salad” together in my largest mixing bowl. Then it’s ready for me at any time and for more than one meal.

My Big Salad Recipe:

• Leafy greens (arugula, bok choy, chard, collard greens, kale, mustard greens, romaine, spinach. You can even eat the top greens of veggies like carrots, radishes, even strawberries. Don’t eat rhubarb greens – they are poisonous.
• Broccoli or broccoli sprouts which are very nutritious (don’t eat more than 4 cups per day)
• Cauliflower 
• Red cabbage 
• Red onion
• A few nuts and/or seeds
• Drizzle with extra virgin olive oil and Bragg’s Apple Cider Vinegar or lemon juice or both
• Top with Bubbies
• Sprinkle with herbs (basil, garlic powder, oregano, rosemary, thyme, turmeric). I like to use Herbs de Provence by Trader Joe’s and garlic powder.
• Sprinkle with fresh ground flaxseeds, they include fiber and omega-3

If you’re looking for a little sweetness add a chopped up green apple or berries. Such as blackberries, blueberries, raspberries, or strawberries. Buy organic as much as possible to avoid pesticides. If money is tight buy organic only if it is on the Dirty Dozen list.

Dirty Dozen:

1. Strawberries 
2. Spinach
3. Kale
4. Nectarines 
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes 
11. Celery
12. Potatoes (should avoid altogether)

Double Your Recipes

Always double your recipes so you have leftovers for the next day or to freeze. There will be days you are either too tired or too busy to make something to eat. Having something in the freezer that you just need to warm up with be a huge relief.

Stay Hydrated 

Drink plenty of water to keep your body hydrated. If you’re not hydrated your digestive system isn’t working properly. Drink at least a half cup of green tea each day for its super nutrient benefits.

Green tea benefits:

• Antifungal
• Anti-inflammatory
• Effective against diarrhea
• Fights influenza and Herpes simplex viruses
• Increases bone mineral density
• Lowers blood glucose levels
• Protects against neurodegenerative diseases (Alzheimer’s, MS, Parkinson’s)
• Protects against oxidants and radicals
• Reduces the risk of breast cancer
• Strengthens the immune system

Easy Menu Ideas

Keep your menus simple and avoid complicated recipes. Eat a big salad, add healthy fats/oils, nuts and/or seeds, a little fruit, and some kind of protein. And drink plenty of water throughout the day.

Free Wellness Library!

Subscribe for free and I’ll send you the password to my secret library filled with many printables for your wellness journey.

Want to save these tips for super easy menu ideas? Pin it to your favorite Pinterest board!

Resources for Super Easy Menu Ideas:

https://health.usnews.com/health-care/patient-advice/articles/2017-07-10/5-foods-to-avoid-if-you-have-ms

https://pubmed.ncbi.nlm.nih.gov/28984112/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/

Super Easy Menu Ideas