Oatmeal With Walnuts and Goji Berries

“This gluten-free grain is high in fiber to help decrease cholesterol levels and balance blood sugar,” Shapiro says. “The walnuts slow down digestion and provide a dose of omega-3 fatty acids, which are anti-inflammatory. Goji berries add sweet flavor without a lot of sugar and have a lot of antioxidants,” Shapiro says. Don’t have goji berries on hand? Geiger recommends adding raspberries or blueberries to your oats. “Berries have anthocyanins, which reduce inflammation and the risk of disease,” she says.

Fruit With Almond Butter

When you’re on the go, grab an apple or banana with a packet of almond butter for a satisfying and portable meal. “Whole fruit is full of antioxidants that prevent free radicals from creating damage and disease in our bodies, and contain fiber, which helps to flush toxins through our body,” says Shapiro. Pair that with nut butter, which contains protein, fiber, healthy fat, vitamins, and minerals, and you’ll keep disease at bay.”

Greek Yogurt and Fruit

The protein and healthy bacteria strains in Greek yogurt serve anti-inflammatory roles, aid digestion, and keep you satiated. “Pair that with antioxidant-rich berries and you have a power breakfast full of protein, fiber, and nutrients,” Shapiro recommends.

Eggs and Greens

“Eggs are rich in nutrients, including vitamin D, protein, omega 3, and choline,” according to Shapiro. The protein is powerful in managing blood sugar levels, which, as mentioned before, helps temper inflammation. Add in greens for a true superfood rich in nutrients, void of sugar, and high in fiber.

Tofu Scramble With Veggies

If you’re not an egg lover, try tofu. “Tofu is chock full of nutrients, including isoflavones, which help reduce inflammation and are found in abundance in soy products,” Geiger says. Amp up the antioxidant power by tossing in whatever vegetables you have on-hand. “Adding many different colors of vegetables can be incredibly beneficial for reducing inflammation,” Geiger says. “Each color represents a set of nutrients, so the more colors you eat, the more nutrients you get.”

For a finishing touch, sprinkle a little turmeric into your creation, Geiger adds: “Turmeric has an active compound called curcumin that’s been shown to provide anti-inflammatory effects.”

Vegan Breakfast Burrito

For another portable option, wrap your tofu scramble into a whole-wheat tortilla. These vegan breakfast burritos also include avocados, which contain heart-healthy unsaturated fats.

Protein-Packed Smoothie

When it comes to inflammation-fighting superfoods, this is your chance to blend them for the ultimate anti-inflammatory breakfast. “I recommend adding organic fruit, veggies, a plant-based protein, water or an unsweetened nut milk, and chia seeds to ensure a balanced breakfast that will maintain energy levels,” Shapiro says. This combo packs in fiber, vitamins, antioxidants, and omega-3 fatty acids.

Chia Pudding

Speaking of chia seeds, Shapiro recommends starting the day with a filling and nutritious chia pudding. This vanilla-cinnamon chia pudding comes together quickly and needs just a couple hours in the refrigerator to set.

Avocado on Multigrain Toast

Avocado makes a creamy spread for multigrain toast. “Avocados have carotenoids and tocopherols, and both help reduce the risk of chronic disease,” Geiger says. For extra anti-inflammatory goodness, sprinkle hemp seeds on top, which contain beneficial omega-3 fatty acids.

Veggie Patties

Vegan patties can be a delicious alternative to processed meats, which contain inflammatory saturated fat and sodium. “They’re low in saturated fat, high in fiber, and have nutrients like omega 3s to help with reducing inflammation,” Geiger says. “An added bonus is that they’re easy to make at home and they can be stored in the freezer for meal prepping.” For these veggie patties use whatever vegetables you have on-hand.