Dr. Perricone’s 28-Day Anti-Inflammatory Diet
Mental clarity, increased energy and an overall boost in physical well-being—it’s all possible with Dr. Perricone’s 28-Day Anti-Inflammatory Diet. Through a combination of the right nutrition, supplements, exercise and skincare, the program helps you look and feel your best at every age by helping to reduce inflammation.
Before we get into the details of the diet, let’s first take a second to cover why this whole “inflammation thing” is a big deal when it comes to the aging process.
The Problem with Inflammation
Never one to conform, Dr. Perricone rejected that fine lines and wrinkles are an inevitable part of the aging process; he found that the inflammation caused by poor nutrition, pollution, sun exposure, stress and irritating skincare treatments is the true culprit behind the damage to your body and increased likelihood of disease. With this inflammation comes a possible increase in free radicals, which can ultimately lead to cell damage and accelerated signs of aging.
But through a diet rich in antioxidants and high-quality proteins (combined with vitamin supplements and the right topical skincare), you can help address the visible signs of aging from the inside out, and the outside in.
Sure, hearing us toss around the word “diet” may have you running for the hills, but don’t worry—our 28-Day Program is simple, nutritious, and (best of all) delicious.
We recommend beginning your 28-day journey on a quiet weekend, initially with the 3-Day Diet. Food choices are far less restrictive in the 28-Day Diet, but the rapid results you experience in the first three days will help encourage you to stick to your program for the duration of the month.
Since we can’t store protein in our bodies, we must consistently provide a fresh supply through three meals and two snacks daily. What this translates to for you is “eat well, eat often.” That’s music to your ears, right?
Outside of your food choices, nutritional supplements will help increase your energy levels and regular daily exercise will give your physical fitness a boost and offer anti-inflammatory benefits.
The 28-Day Anti-Inflammatory Diet Menu
You can find a sample one-day menu below; for the full 28-day menu plan, pick up a copy of The Perricone Prescription.
3-4 ounces smoked Nova Scotia salmon
½ cup slow-cooked oatmeal
1 teaspoon slivered almonds
8 ounces green tea or water
4-6 ounce grilled turkey burger (no bun)
Lettuce and a tomato slice
½ cup three-bean salad (chickpeas, kidney, black beans dressed with olive oil, fresh lemon juice and a minced clove of garlic) served on a bed of cabbage leaves
8 ounces water
6 ounces unflavored Greek yogurt mixed with 1 tablespoon pomegranate juice
8 ounces water
1 cup lentil soup
Spiced Diver Scallops*
Green salad dressed with olive oil and fresh lemon juice
2-inch wedge of cantaloupe
8 ounces water
1 hard-boiled egg
2 celery sticks
3 Brazil nuts
8 ounces water
*Spiced Diver Scallops with Ecuadorian Tabouleh
Spiced Diver Scallops
¼ cup toasted almonds
½ teaspoon sea salt
¼ teaspoon lemongrass powder
⅛ teaspoon togarashi pepper mix
10 fennel seeds
18 scallops, U-10 size, extra large
2 tablespoon chopped fresh parsley
2 tablespoons extra virgin olive oil
- In a spice grinder, pulverize almonds, salt, lemongrass powder, togarashi pepper mix and fennel seeds.
- In a large bowl, toss scallops with spice mix and parsley.
- Heat the olive oil in a large, nonstick skillet over high heat. Add half the scallops. Cook 1 minute. Turn. Cook additional 1 minute, or until done. Remove scallops from pan and set aside. Cook the remaining scallops.
2 cups quinoa
4 cups water
¼ cup chopped red onion
½ cup chopped cilantro
½ cup chopped fresh mint
½ cup chopped fresh parsley
⅓ cup extra virgin olive oil
2 tablespoon lemon juice
3 tablespoons fresh lime juice
1 avocado, peeled, pitted and diced
4 tomatoes, peeled, seeded and diced
2 pepino melons, peeled, seeded and diced
Sea salt and freshly ground black pepper
- Wash the quinoa under running water. Place in medium pan. Add the water and bring to boil. Reduce heat to low. Cover and simmer until liquid is absorbed, approximately 10-15 minutes.
- Remove from heat; quinoa will be somewhat translucent. Fluff with fork, and transfer quinoa to large bowl. Let cool to room temperature.
- In a mixing bowl combine red onion, cilantro, mint, parsley, olive oil, lemon and lime juices.
- Add avocado, tomatoes and melon.
- Add mixture to quinoa. Toss gently. Season to taste with salt and pepper.